Yoga Routine

 Yoga Routine for Beginners

This routine is perfect for those starting yoga and exploring its benefits safely and accessibly. It can be practiced at home or in any quiet space.

Preparation (5 minutes)

1. Location and materials:

   • Choose a calm place, free from distractions.
   • Use a yoga mat or a firm towel.
   • Wear comfortable clothing that allows free movement.

2. Initial breathing (2 minutes):

   • Sit in a cross-legged position (Sukhasana).
   • Place your hands on your knees, palms facing upward.
   • Close your eyes and breathe deeply through your nose, filling your abdomen, and exhale slowly.
   • Repeat 5 breathing cycles to calm your mind.

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Warm-Up (5 minutes)

1. Gentle neck movements:

   • Slowly tilt your head forward and then backward.
   • Rotate your neck in circles, first to one side and then to the other (5 times each side).

2. Shoulder rotations:

   • Rotate your shoulders backward and then forward (5 times each direction).

3. Cat-Cow Pose (Marjaryasana-Bitilasana):

   • Get on all fours, with your hands directly below your shoulders and knees aligned with your hips.
   • Inhale, arching your back downward and lifting your chin (cow pose).
   • Exhale, rounding your back and looking toward your belly (cat pose).
   • Repeat for 1 minute.

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Main Sequence (15 minutes)

1. Modified Sun Salutation (5 minutes):

   • Tadasana (Mountain Pose):
     Stand with your feet together, arms at your sides. Inhale, lifting your arms overhead.
   • Uttanasana (Forward Fold):
     Exhale, bending your torso forward, allowing your hands to reach the floor (or your legs).
   • Adho Mukha Svanasana (Downward-Facing Dog):
     Place your hands on the floor, step back, and form an inverted "V" with your body. Hold for 3 breaths.
   • Return to Tadasana:
     Slowly come back to the starting position.

2. Warrior 1 Pose (Virabhadrasana I) (2 minutes):

   • Stand with your feet apart.
   • Step your right foot forward and bend the knee to 90 degrees, keeping the left leg straight.
   • Raise your arms overhead. Hold for 5 breaths, then switch sides.

3. Triangle Pose (Trikonasana) (2 minutes):

   • Spread your feet about 1 meter apart.
   • Stretch your arms at shoulder height and lean your torso to the right, reaching for your ankle or shin.
   • Look up at your left hand. Hold for 5 breaths, then switch sides.

4. Child’s Pose (Balasana) (2 minutes):

   • Sit back on your heels and fold your torso forward, extending your arms or placing them alongside your body.
   • Rest for 5 breaths.

5. Bridge Pose (Setu Bandhasana) (2 minutes):

   • Lie on your back, bend your knees, and place your feet on the floor.
   • Lift your hips, supporting your arms and shoulders on the mat.
   • Hold for 5 breaths, then slowly lower yourself.

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Final Relaxation (5 minutes)

1. Savasana (Corpse Pose):

   • Lie on your back with your arms at your sides, palms facing upward.
   • Close your eyes and relax each part of your body, from your feet to your head.
   • Focus on your natural breathing.

2. Closing:

   • Sit up slowly and bring your hands together in front of your chest.
   • Give thanks for the practice with a slight bow of your head and the mantra “Namaste.”

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Extra Tip:

• Practice daily or at least 3 times a week.
• If you find any pose challenging, adapt it to your comfort. Yoga is about self-awareness, not perfection.