6 easy asanas for your yoga debut at home

If you’re new to yoga or getting back to your fitness routine after a hiatus, here are some easy ways to do yoga at home.
meditation with children
Breathing exercises will your kids get into meditative mode! Image Courtesy: Shutterstock
Shifa Khan Published: 18 Apr 2022, 08:59 am IST
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There are many advantages to doing yoga at home. Yoga is a holistic wellness solution affecting the mind, body, and soul. And there is an even greater benefit to sharing this practice with your family members at home. All this without worrying about hefty yoga class fees or even traveling to and fro.

To understand the basics of doing yoga at home and its benefits, HealthShots spoke to Grand Master Akshar, yoga master, spiritual guru, and lifestyle coach.
Akshar says, “To start doing yoga at home, we need to learn some fundamentals of it. The different aspects of a yogic practice include asanas, pranayama, meditation, mudras and more. Asanas strengthen and tone your body making it flexible. Pranayama is an instruction for various breathing techniques that brings vitality to your life. It also acts as a detox mechanism. Meditation techniques give you that sense of peace to soothe your mind and keep away stress.”

For the uninitiated, here’s how to start doing yoga at home:

1. Surya Namaskar (Sun Salutation)

* Surya Namaskar or the Sun Salutation comprises a total of 24 counts, done with 12 steps for each side.
* Repeat the twelve steps first on the right and then to the left side to finish one complete cycle.
* Start with 4-5 cycles and increase it gradually.

surya namaskar
The benefits of Surya Namaskar have also been endorsed by celebrities. Image courtesy: Shutterstock

2. Sukhasana (Happy Pose)

Formation of the posture

* Sit upright position with legs stretched out in Dandasana.
* Cross your legs placing them on top of the other.
* Place your palms on the knees.
* Form Siddha Mudra.
* Sit with spine straight

3. Naukasana (Boat Pose)

Formation of the posture

* To do Naukasana, sit down with your legs spread straight in front of you.
* Keep your spine erect and hands resting beside your hips, bend your knees and lean back slightly.
* Now inhale and lift up the legs alternatively.
* Keep palms on the floor beside you.
* Keep toes at eye level and lengthen the spine.
* Hold the asana for 5 to 10 seconds.

4. Marjariasana (Cat Cow Pose)

Urdhva Mukhi Marjari Asana

* Place your knees down on the mat, fixing palms under shoulders and knees under hips.
* Inhale, curve your spine to look up

yoga poses to regain flexibility


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Cat cow pose is the easiest pose for doing yoga at home. Image courtesy: ShutterstockAdho Mukhi Marjari Asana

* Exhale, curve your spine forming a rounding of the back and allow your neck to drop down.
* Focus your gaze towards your chest

5. Adho Mukha Svanasana

Formation of the posture

* Start in Marjariasana.
* Straighten the knees and arms.
* This will make you form an inverted ‘V’ shape with your body.
* Push your heels towards the floor.

Practice these simple asanas of yoga at home and experience physical and mental benefits, boost your stamina, build positive energies and strengthen the bond that you share with your family. Hold each pose for 30 seconds, repeat up to 3 sets.

Doing yoga at home can help with weight loss, injury recovery and getting flexible! Image courtesy: Shutterstock

Benefits of practicing yoga at home

The best thing about yoga is that it doesn’t require installation of any expensive equipment. Unlike in a gym where different machines are used for different parts of the body, yoga is a one-stop wellness solution for all your mental, physical, emotional and spiritual needs.

Yoga at home can build a better connection with your family for physical and mental benefits such as increased flexibility, strength, stamina, and better immunity. These are some of the benefits of practicing it in your space. Plus, it can be done anywhere and at any time, and you can also start involving your family while doing yoga at home.

But a word of caution is to learn the basics of yoga from an expert and do it under supervision. That way, you would get it right, and also avoid any likely injury or muscle pull.

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About the Author

An aesthete and a skincare junkie, Shifa spends most of her time cooking delish food while wearing a sheet mask. At HealthShots, she creates high-octane content that can leave you all a little intrigued! ...Read More

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