hatha yoga workout routine
Last Updated: 03-11-2017 10:38:47
How everyone maintains Hatha Yoga Workout Routine? It is not a matter ever by reading this article theyogawiz.com spend for you guys below.
Advice: Hatha may not be the perfect style for you, but it is a great place to start. Hatha is gentle, a little on the slower side, and encourages students to focus on proper alignment and form to support their bodies.
This’s 10-minute Hatha yoga workout routine-sequence for a beginner. We hope you can get a bit of challenge and also hope you are practice Yoga with a smile because of it very important!
Now, let start from here! (Step-by-step)
Step 1: Tadasana(Mountain pose); Stand on your mat. Take three deep breaths. Then your hands placed together touch your chest. Inhale and raise your arms up as highest as you can. Do not try too hard. Let your shoulders be relaxed.
Exhale as you gently stretch to the left. Back to center when you inhale. Then stretch to the right, exhale.
Step 2: Forward Fold; Exhale when you fold forward your back and letting your arms, head, and neck hang towards the mat. Take three to five breaths to relax. Keep your knees bent slightly and focus on lengthening your spine.- This Hatha yoga workout routine-pose quite different from traditional pose (Forward Bend -Uttanasana). It’s easier for the beginners.
Step 3: Anjaneyasana(Low lunge)-Left side; Raise your left leg up as you inhale. When you exhale, let your left foot forward, stepping between your hands. Your right knee on the mat and dive your hips forward. (Remain here for three to five breaths).
To improve balance practice this pose facing a wall. Press the big toe of the front foot against the wall and stretch your arms up, fingertips to the wall.
Step 4: Adho Mukha Svanasana(Downward-Facing Dog); Draw your hands on either side of your left foot. Press into your hands and foot up and back. Keep your fingers spread wide, your chest reaching back towards your thighs. Let your head hang heavy and remain here for three to five breaths.
Step 5: Anjaneyasana(Low lunge)-Right side; Raise your right leg up as you inhale. When you exhale, let your right foot forward, stepping between your hands. Your left knee on the mat and dive your hips forward. (Remain here for three to five breaths).
Step 6: Back to Forwarding Fold; Take a deep inhale while letting your right knee off the mat. Press your left foot to gently draw your right foot forward. [Beginner’s Tip: To increase the stretch in the backs of your legs, bend your knees slightly.
Imagine that the sacrum is sinking deeper into the back of your pelvis and bring the tailbone closer to the pubis. Then against this resistance, push the top thighs back and the heels down and straighten the knees again.
Be careful not to straighten the knees by locking them back (you can press your hands against the back of each knee to provide some resistance); instead, let them straighten as the two ends of each leg move farther apart(according to Yoga Journal)]
Step 7: Back to Mountain pose;
Step 8: Virabhadrasana II(Warrior II)-Left side; Exhale as step your right feet 3 or 4 feet apart. Turning your right toes parallel to the back side of your mat. Turn your left toes in. Take a bend your left knee, then let your arms up and parallel to the mat.
Step 9: Viparita Virabhadrasana(Reverse Warrior)-Left side; From “Warrior II”, inhale while right hand on your right knee. Then, raise a left hand up. Stretching forward
Step 10: Back to Warrior II-Right side and then Reverse Warrior-Right side;
Step 11: Mountain Pose; when you return to that pose. Take a deep inhale while close your eyes and relax your mind. It’s not mediation, but it’s the first step to come to mediation.
Most importantly, let your breath be your guide. Yours inhale and exhale should move you into, through, and out of each pose.
I know, starting something new is hard. Face it! Focus on our Hatha Yoga workout routine-sequence for a beginner; it’s your challenge, do not stressful or intimidating. I swear your Yoga Journey will become beautiful.