Yoga is one of the simplest form of exercise which also incorporates simple poses which
can be learned and done at the comfort of your home without having to hire a
professional to watch you or train you on them. Here is a simple exercise routine which
one can adapt to do at their home to keep themselves healthy and flexible over time as
they age. This would require just 30 mins of your time everyday and are best when
performed early morning after you have freshen up yourself.
Start with Om Chant
Start your yoga regime by clasping your hands together and sitting crossed legged on
floor. Then take a deep breath and chant Om as you exhale. Repeat this for three times.
This regime tends to waken you up with the spiritual enigma of the word Om which tends
to vibrate around you thus creating a positive aura right at the start of your day and fill
you up with all positive feelings. This will energize you and take away all the lethargy
from your body.
Warmup your body parts
Then start your yoga by warming up different parts of your body.
Start with your hands. Put your hands straight in front of you and cover your palms into a
fist. Now rotate your fist three times in clockwise and three times in anti-clockwise
directions. One can also increase the effectiveness of this exercise by aligning his or her
breathe cycle with movement. Complete one inhale and exhale cycle with one circular
movement of your fist.
Next do the same by rotating your feet from ankles. Again, three times in clockwise
direction and three times in anticlockwise direction. Again, one can align his breathe
cycle with movement of his or her ankles.
Then comes your neck. Keeping your shoulders straight, move your neck in circular
motion three times in clockwise and three times in anti-clockwise direction.
Again, repeat circular motions of your shoulders in both clockwise and anti-clockwise
directions. These warm exercises will provide required flexibility to your body and avoid
you from getting into any kind of sprains or injury during your advance level yoga
This is like cardio of yoga. This tends to work every part of your body and will keep you
fit for life. People generally start with ten repetitions and increase the intensity of their
exercise by increasing the number of repetitions. Follow below mentioned steps to
complete one rep of Surya namaskar.
1. Stand straight with your feet’s close to each other’s and your hands upright in
front of your chest in namaskar position. Keep your back and neck straight and
aligned with the floor.
2. Now take both your hands above your head and unclasp them. Bend backwards as
back as you can comfortably while pushing your hips a little forward, making an
arch with your back.
3. Now slowly come back and while bending forward while trying to touch your feet
with your head touching your knees. Remain in this position for some time.
4. Now place your palms on the floor to support your body while you move your legs
back to get yourself into a plank position. Again, remain in this position for some
time to gain the goodness of plank position and strengthen your core. This might
be difficult as you start with this pose but eventually you will come comfortable
and will be able to pose perfectly over time.
5. Next you need to position yourself into a low pushup position with your hands
paced on floor at shoulder width and your body raised slightly above the floor.
6. Now raise yourself to straighten your hands and legs, with hands and legs still
touching the floor and hips raised forming a V shape.
7. Next you must comeback in forward bending position with your hands touching
the floor and head touching the knees.
8. Inhale and come back to stand straight and raise your hands above your head.
Next exhale and come into your beginning position.
Just this exercise can give complete workout to your body. Increase the intensity of your
Surya namaskar with increasing the reps and also time of remaining in each position. This
equals both strength training and cardio for your body.