Health & Fitness
Elevate Your Well-Being: A Home Workout Routine
2. Vrikshasana (Tree Pose): Enhances balance and focus.
You have to do it 3 times for the right side and 3 times for the left side.
3. Dhanurasana (Bow Pose): Stretches the entire body and promotes flexibility.
4. Shoulder Stand Pose: Stimulates the thyroid gland and improves digestion.
5. Halasana (Plow Pose): Calms the brain and stretches the spine.
6. Purvottanasana (Reverse Tabletop Pose): Strengthens wrists, arms, shoulders, and legs.
7. Bhujangasana (Cobra Pose): Opens the chest and strengthens the back.
2. Straight Plank: Engages core, arms, and shoulders for a full-body challenge.
3. Butterfly Pose: Stretches hips and inner thighs, promoting relaxation
4. Squats: Strengthen legs and glutes for improved lower body strength.
Last but not least,
You have to do two sets of Surya namaskar which involve 12 poses and one set involves two halves as the first half will be performed by bending right leg backward as shown in 4th step and the next half with left leg backward.
Elevate Your Well-Being: A Home Workout Routine
Hello Fitness Enthusiasts!
Staying fit doesn't require a gym membership. In fact, your home can be the perfect sanctuary for achieving your health goals. This International Yoga Day, let's explore how to create a fulfilling home workout routine that incorporates the benefits of yoga and invigorating exercises.
Designing Your Perfect Day: A Holistic Approach
Imagine waking up at 6 am, refreshed and ready to conquer the day. Begin with a glass or two of warm water, optionally with a squeeze of lemon, to gently awaken your body.
Morning Movement: From 6:30-7:30 am, dedicate an hour to yourself. We'll delve into simple yet effective exercises and yoga poses you can do right in your living room.
Nourish & Engage: Enjoy a wholesome breakfast between 8-9 am. Opt for options like Dalia, poha, upma, oats, or brown bread with milk for sustained energy.
Cultivate Your Passions: Use the time between 10 am-12 pm to explore hobbies, learn new skills, or simply relax with a good book.
Mindful Lunch Break: Savor a balanced lunch at 2 pm, ensuring you include protein, vegetables, and whole grains. If you get hungry earlier, reach for fruits or light snacks.
Rest & Recharge: Allow yourself a restful period from 3-5 pm.
Mindful Moments: At 5 pm, unwind with a cup of tea – green or regular – as you prepare for a 30-minute meditation session at 5:30 pm. Meditation can alleviate stress and anxiety, promoting mental clarity.
Evening Revitalization: Take a rejuvenating walk outdoors or within your home from 6-7 pm. Then, enjoy quality time with family, engaging in indoor games or entertainment.
Wholesome Dinner: Around 9 pm, have a light but satisfying dinner. A simple meal like one chapati with cereal and salad is ideal. Prioritize connecting with loved ones before winding down for sleep.
Your Home Workout & Yoga Routine
Let's dive into the exercises and yoga poses you can incorporate into your morning routine. Remember:
Empty Stomach: Perform these exercises before breakfast.
Repetitions & Rest: Aim for 30 seconds to 1 minute per exercise, repeated two-three times with 20-30 second breaks.
Hydration: Drink water between sets.
Yoga Poses for Mind & Body Harmony:
1. Tadasana (Mountain Pose): Improves posture and strengthens legs and core.
2. Vrikshasana (Tree Pose): Enhances balance and focus.
You have to do it 3 times for the right side and 3 times for the left side.
3. Dhanurasana (Bow Pose): Stretches the entire body and promotes flexibility.
4. Shoulder Stand Pose: Stimulates the thyroid gland and improves digestion.
5. Halasana (Plow Pose): Calms the brain and stretches the spine.
6. Purvottanasana (Reverse Tabletop Pose): Strengthens wrists, arms, shoulders, and legs.
7. Bhujangasana (Cobra Pose): Opens the chest and strengthens the back.
Energizing Exercises:
1. Superman Yoga Pose: Strengthens the entire back body and core.
2. Straight Plank: Engages core, arms, and shoulders for a full-body challenge.
3. Butterfly Pose: Stretches hips and inner thighs, promoting relaxation
4. Squats: Strengthen legs and glutes for improved lower body strength.
In one time do 30 squats and then 30-sec break and repeat it two more times.
Sun Salutations for Holistic Well-Being:
Conclude your routine with two rounds of Surya Namaskar (Sun Salutations). This sequence of 12 poses flows gracefully, awakening your body and mind.
Last but not least,
You have to do two sets of Surya namaskar which involve 12 poses and one set involves two halves as the first half will be performed by bending right leg backward as shown in 4th step and the next half with left leg backward.
A Final Note for International Yoga Day
On this International Yoga Day, remember that yoga is more than physical postures; it's a journey of self-discovery and connection. Whether you're a beginner or an experienced yogi, embrace the practice, adapt it to your needs, and enjoy the transformative power of yoga.
Also check 10 Easy and Healthy Recipes That Helped Me Shed 16 kg in 8 Months
Let's prioritize our health together – one home workout at a time.
