This is part 2 of this article on how to make your own Yoga routine for yourself in the comforts of your own home.
We?ve gone over the sun salutations which would serve as the warm up routine of our yoga session.
Admittedly, in as much as I am aware that most people do try to use Yoga for spiritual benefits, the truth is we still would want to see its benefits for the body such as toning, strengthening and training.
Now let?s target the trouble spots.
Abdominal Region: The Forward Bending Pose, the Bow Pose, the Peacock Pose, the spinal twist and the Triangle Pose.
The Arms: Definitely the Peacock Pose! the Wheel Pose, the Crow Pose, the Side plank Pose and the 4-limb Staff Pose.
The Thighs: The Bow Pose, The Shoulder-Stand, the Hero Pose, the triangle and wheel poses.
Love Handles: The spinal twist, the triangle pose, (with practice) the Side Crow Poses, (for ease) The Side plank pose.
I realize the spots above are the ones most of us seem to target when trying to tone up, so I have made sure to go over them first.
This too will help: One pose that some Yogis and Yoginis state to be a versatile enough pose for the whole body will be the Shoulder-Stand. It is best practiced with its counter poses, in fact, since these poses have effects on the meta-physical and spiritual aspects of our lives, it will be safe to say never execute a yoga pose without counter posing it. You may throw some things out of normalcy.
These are the specific order of the exercises. Ensure that you adhere to this order for optimal and maximum efficiency.
1. Prayer before beginning exercises
2. Sun Salutations
3. Corpse Pose
4. Shoulder Stand
5. Bridge Pose
6. Fish Pose
7. Forward Bending Exercises
(Plough, Wind reliving and Head-to knee poses)
8. Backward Bending Exercises
(Inclined plane pose, bow pose and wheel pose)
9. Spinal Twist
10. Balancing Exercises (i)
(Peacock pose, Crow pose)
Balancing Exercises (ii)
(Side Plank and 4-Limb Staff Pose)
11. Sitting exercises
12. Exercises in standing positions
13. Complete relaxation
14. Abdominal Exercises
15. Breathing Exercises
16. Meditation (I personally just lay in the corpse pose for 5 minutes after pranayama; breathing squarely accompanying the sound of the metronome set at 60bpm with the ratio of 5:5:5 seconds. I also simultaneously chant OM mentally while doing this as in OM1, OM2 etc). Ensure to arise from the corpse pose as depicted in the 8th guideline above.
It is imperative that you perform the corpse pose for a minute or so between each exercise.
Remember, for the same reasons Hippocrates-the father of Medicine stated: ?Let your foods be your medicine and your medicine your foods?, you?ve got to include a proper diet when seeking to lose weight with yoga. Keep in mind this is an all too important limb of this exercise so, there?s no way around it friends. (But I?m sure you know that already)
So there it is, a guideline or road map as how exactly to make a Yoga routine for yourself in the comfort of your own home.
Om,
Foras Aje is an independent researcher and co-founder of BodyHealthSoul LLC. Stop by His Website today for more on Healthy Living Tips and information on Yoga for Beginners. | |
