Try yoga at home for 5 days


If you’re just starting out with yoga, or have yet to try it, but want to use it for weight loss and calming purpose, trying it in a simple program for 5 days may the best course of action for you. Getting the gym or exercise classes can be difficult with the hectic schedules of everyday life, but this program allows you to workout from the comfort of your own home at any time that suits you.



Try BeFit Beginners Yoga to learn more about the practice and have a trial run to learn whether it is something that suits your needs. The moves and sequences included in the program will help you to become more flexible, lead to fat burning, strengthen core muscles, help you in release and reduction of tension and stress, and sculpt the long and lean so-called ‘yoga body.’

You will be led through 5 different workouts which will help you to develop inner contentment while sculpting various body parts like arms, legs, abs, and butt.

The ten-minute workouts will provide you with an action packed workout to help facilitate better health and the body you desire. Get your yoga mat, towel, and water ready and start your lifelong yoga practice right from home!

#1. Sarvangasana

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1. Lie on your back with your arms by your sides and your legs extended.
2. Lift your legs, buttocks and back all at once, come up high on your shoulders, and support your back with your hands.
3. As you move your hands along your back and toward the shoulder blades, keep straightening your spine and legs.
4. Stay in shoulderstand pose for 30 seconds to 1 minute.



MINDFULNESS PRACTICE

Breathe deeply, support your weight on your shoulders and upper arms, and not on your neck and head. Point the toes up, straighten the legs, move your elbows closer together and don’t press the neck into the floor. To come out of the posture, lower the knees toward your forehead, bring your hands to the floor, with the palms facing down, and lower your spine one vertebra at a time.

SARVANGASANA BENEFITS

The shoulderstand pose reduces stress and anxiety, improves the mood and helps calm the mind. This pose invigorates the circulatory, respiratory and digestive systems, and strengthens the upper body.

#2. Jathara Pariravartasana

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1. Lying on your back, bring your arms out to the sides with the palms facing down in a T position. Bend both knees into the chest.

2. Exhale drop both knees over to the left side of your body, twisting the spine and low back. Slide the knees as close to the left arm as possible. Look at the right finger tips.

3. Keep the shoulders flat to the floor, close the eyes, and relax into the posture. Let gravity pull the knees down, so you do not have to use any effort in this posture.

4. Breathe and hold for 6-10 breaths.

5. To release: inhale and roll the hips back to the floor.

6. Repeat on other side.

#3. Cobra Pose

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1. Lie on your belly, place your hands on the floor directly under the shoulders, and keep your elbows close to your torso.
2. Inhale as you straighten the arms and lift your chest off the floor.
3. Stay in cobra pose for 15 to 30 seconds.

MINDFULNESS PRACTICE

Root your pelvis, thighs and tops of the feet to the floor. Be mindful as you extend your arms and distribute the stretch evenly along the spine. Do not fully extend your arms if this feels uncomfortable. Feel your hips narrowing and keep your shoulders and lower back relaxed.

#4. Fish Pose

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1. Lie on your back with your legs extended and place your hands under the buttocks.
2. Press your elbows and forearms into the floor, lift your chest and neck toward the ceiling and rest the crown of the head on the floor.
3. Stay in fish pose for 15 to 30 seconds.

MINDFULNESS PRACTICE

Don’t put any pressure on your head and neck. Breathe slowly and use the arms, glutes, legs and torso to support the posture.

#5. Camel Pose

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1. Kneel on the floor with your legs hip-width apart.
2. Tighten your core, lift your rib cage, lean back and reach your hands toward the heels.
3. Drop your head gently back and gaze at the tip of your nose.
4. Stay in camel pose for 20 to 30 seconds.

MINDFULNESS PRACTICE

Keep your head, neck and glutes relaxed, rotate your hips inward and elongate the spine. Maintain your thighs perpendicular to the floor, lift your heart, lean back and reach your hands toward the heels. Breathe slowly and keep the lower spine as long as possible