30 Min Yoga for Beginners at Home | Back Strengthening YOGA Practice Sequence for Everyone online
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- Опубліковано 16 вер 2024
- Daily yoga for Beginners at home. This Back Strengthening Sequence helpful for everyone.
practice for new practitioner or beginner to strengthen the core, back and neck; and mobilize the hips & shoulders.
Here is a Free Online follow along yoga video with IndeaYoga's founder, Acharya Bharat Shetty, which can help you to release stiffnesses and pains from the body. It not only works on physical stiffness but also on respiration, strengthening the nervous system, releasing emotional tensions from the body, making your life easier and happier.
#yogaforbeginners #yogaforbackpain #basicyogastretch
~ This sequence is for you if:
If you are a beginner in yoga and looking for the correct way of practicing yoga for healthy body and mind.
If you want to release the stiffness or pain from the neck, back, or shoulders.
If you are new to yoga but want to work on losing some kilos (yoga for weight loss).
If you are looking to build up your yoga practice from the scratch.
If you are tired of back pains and our looking for alternate ways to heal and cure it.
If you have digestion related issues and wish to get relief.
~ What to expect from this sequence and how to prepare?
- The Indea Yoga legacy sequence is going to help you to inculcate strength in the body and eventually the mind. These easy yoga exercises release the stiffness from the muscles, giving you more mobility for day to day activities. Not just that, this sequence also aims to make the breath smoother, and ease the flow of thoughts, but that's only with a regular and consistent practice.
- When you try this sequence, make sure you are on an empty stomach, in a spacious room, comfortable clothes, and an empty mind.
- If you are practicing Yoga for the first time, do not aim at doing everything in the first go. Give yourself the time to get used to the sequence and gradually build the count. It is also advised to do the part 1 of this series first. It is the most simple and best yoga to relieve stress.
- Ensure to breathe naturally at all times unless otherwise specified.
Remember, when we work strongly and consistently - we grow.
All the best, and let us know in comments how you felt after completing the practice.
__________________________
Wellbeing is our birthright.
But for a decade now, with the advent of disposable luxury and the internet, we have allowed ourselves to get over-consumed by our environment. This has led to our downfall. And mind you, this downfall is not just back pain or migraine, it is now minutely interacting with and affecting our sleeping pattern, our thinking pattern, our relationships, our emotional state, and even our consciousness (if anything of that still remains).
If you really want to come out of this weird type of living, you will need to make some fundamental 'lifestyle' modifications in the way you see or do things. If you are persistent and dedicated in improving your living, those modifications that you make will slowly and steadily creep into all aspects of life and bring about a positive holistic change in your being. It is challenging, and you will lose hope on the way, but remember your purpose of coming here to practice, and you will be just fine.
For that, learn right, practice consistently, find your way to happiness.
________________________
Transcription from video.
(00:40) Vyagra swasha (cat and camel) - Releases stiffness from upper back shoulder and shoulder blade, reduces hunchback.
(02:40) Shashankasana relaxation - builds a rich circulation to the heck and neck region.
(03:03) Bhujangasana breathing - Powerful asana to release stiffness from hip back and shoulder. Also works on sciatica.
(05:00) Shalabhasana breathing - Releases stiffness from hips, thighs, reduces cramps from calf muscles and feet. Works on improving lower back pain and sciatica. Builds a solid work on entire back muscles - can also help correct kyphosis.
(09:15) Makarasana resting
(9:33) Dhanurasana breathing - Strong work on the abdomen/naval region and helps improve conditions like constipation, indigestion, Irritable Bowel Syndrome (IBS), fatty liver, etc. Moreover, it helps in correcting hunchback.
(11:40) Urdhva prasarita padasana (Leg raise) - Activates quadriceps, hamstrings, as well as lower abdomen muscles.
(13:40) Setu bandhasana (bridge pose) - very helpful for thyroid and thyroid related problems, works on the length of the spine, also helpful to release any kind of back stiffness. Not just that, it also strengthen the legs, and is one of the powerful asana to practice during pregnancy.
(15:55) Pavanmuktasana (wind releasing pose) - Improves mobility of the ankle, knees, hip, shoulder, & shoulder blade. And as the name suggests, it helps in clearing out any blocked air from the upper as well as lower GI tract (gastro intestinal).
(20:32) Jataraparivartanasana stretch - twist to release stress from lower back, hip, and waist.
(21:31) Savasana relaxation.
The very rare video which is good and doesn't need to beg for subscribers. Thank you so much Sir.
So nice of you
and its not for subscribers. its for needy people to practice right.
Guru ji 🙏
Very helpful video for self practice and teaching also.
🙏🙏
Namaskara Gaurav, glad to know you enjoyed the video and that it is useful for you. Keep up the practice.
Wow I literally enjoyed this smooth asanas. So beautiful. Thank you Bharat Sir.
Namaskara. So nice of you, glad that you enjoyed the asanas. Hopefully your practice is going good. All the best.
Morning yoga exercises ua-cam.com/video/P4keB8BKpnw/v-deo.html
So soothing and relaxing. Yoga and meditation mixed into one 🙏 thank you
Thank you so much and keep practicing.
If you need to practice and learn more about Yoga
Please visit our channel : ua-cam.com/users/IndeaYogavideos
For more detail : www.indeayoga.com
Please make a video on yoga for after c - section delivery for beginners
Morning yoga exercises for beginners ua-cam.com/video/P4keB8BKpnw/v-deo.html
thank you
Thanks! This is so good
Sir you too good each every beautifully you explain thanks to you being on UA-cam an techie spreading your knowledge
I just found your yoga Chanel very useful thank you 🙏
Thank you. This is so much better than what I was doing.
Glad it helped!
wow, i did part 1 and part 2 and i feel soooo amazing. 1st Yoga video that explains every step so patiently and clear.
Thank u so much sir🙏🏽
so nice to see you Barath ! Thanks for this !!!
Namaskara Brigitte! Glad to know you enjoyed the video. Hopefully you are practicing well. All the best.
Beautifully explanation
Thanks for your feedback. Keep watching :)
Thanku sir for your videos.....And taking us on a step by step journey
It's my pleasure
Works!!
Thank you so much and keep practicing.
Try other sequences please visit our channel: ua-cam.com/users/IndeaYogavideos
For more detail: www.indeayoga.com
Thanq u so much.. Guru ji
Namaskara Durgesh, hope the video helped you have a better practice. All the best.
It was an amazing experience. Thank you for your guidance.
you are most welcome. you can also check ua-cam.com/video/gLzNzD3uNx4/v-deo.html you may like it.
Morning yoga exercises ua-cam.com/video/P4keB8BKpnw/v-deo.html
Sir, as you told hernia affected to avoid lifting both legs and upper body post 7th minute and also post 10th minute of holding ankle and lifting the body. Will it applicable to hernia operated 10 years back?
Namaskara Naveen. It does not apply to 10 year old hernia. It can be practiced as long as it is comfortable to do. However if there are any reoccurrences of hernia, please be careful.
Excellent 👍
Great class!! plz share some arm strengthening yoga!!
Will do soon
This is a superb explained video. I highly recommend this to all age group beginners to watch this and practice. Thank you 🙏🙏
Namaskara Sripriya. Thank you for the recommendation. Do share it with your loved once and encourage them to practice daily. Keep up with a good practice, all the best!
Morning yoga exercises ua-cam.com/video/P4keB8BKpnw/v-deo.html
Amazing, it works a lot
Glad to hear that
Nice sequence, Thank u, 🙏
you are most welcome. keep up with practice.
Thank you so much for sharing this practice with us on UA-cam. It’s relieved so much of my back and hip pain/stiffness and my stress!!! After 2 weeks of doing this fail I’ve also built more muscle which is helping to realign my muscles with my bones. I have two questions I hope you can answer!
(1) During the bhujanghasana sequence, I always feel pressure (no pain) in my lower back, not my upper back. Do you have any cues to help alleviate pressure from lower back in this sequence?
(2) During shalabhasana breathing when we have hands under the thighs and lift both legs at once, I always feel pressure (no pain) in the neck. Do you have any cues to alleviate pressure from the neck in this sequence?
Hope you enjoy our videos.
For your questions
1. In Bhujangahasana, when you are inhaling try to open the shoulders and open the upper back as much as possible. Slightly engage the lower limbs, make entire the lower body active, and reduce the arm strength, you can use around 20% of your arm strength. Try to come up from the back muscles.
2. Try to drop your chin down, chip slightly close to the chest. Don't look up you will get pressure on your neck.
Let's us know how do you feel
Keep practicing
Thank you for the quick reply :) These tips did help!!!
Many thanks
you are most welcome and keep up with practice. you can also check this ua-cam.com/video/2iLhghztX64/v-deo.html
I started yoga 2 weeks ago. I felt so munch releif. can you make more video for beginners.
Great class thankyou sooo much
Namaskara Nirmal. Glad to know the sequence is proving useful for you. Keep up the practice, all the best!
Great class! ❤️✨
Namaste and thank you, Karling. Hopefully you enjoyed the class. Keep up a good practice.
Thank you soo much for the well explained class🙏🏾
Morning yoga exercises ua-cam.com/video/P4keB8BKpnw/v-deo.html
Namaste sir...overnight people cant sit the way you are showing...do you have any program for over weight people...please advice...i like the way you explain..its amazing..thank you sooo much.🙏🙏🙏
Try these yogasan ua-cam.com/video/P4keB8BKpnw/v-deo.html
Great video thank you 🙏🏼🌹
Namaste Farinaz, hopefully you enjoyed your practice with this video. Have a wonderful time.
👌🕉
thank you and keep up with the practice.
Namaskara guruji I am from Karnataka part1 & part 2 nimma videos nodidhini superb explanation nanna doubt yenandre surya namaskara yavaga madabeku & daily routine yava asanas sequence aagi madabeku link send me guruji please
Namaskara, ua-cam.com/video/bhx5h1-sV_A/v-deo.html matte, corretion beku andre you can see ua-cam.com/video/mppfqhML2Os/v-deo.html this one.
Namaste sir. I am unable to find the link for part 1. Can you please provide it?
thank yoy
Namaskara! Glad to know you find it useful. Have a wonderful day.
Good teacher
thank you keep up with your practice. all the best
Morning yoga exercisesua-cam.com/video/P4keB8BKpnw/v-deo.html
Could you please share the link for Part I. I enjoy practising with you Bharat. You give advise on the benefits of different poses 👍. Thank you
Namaskara Priti, thank you forcyour appreciation. Am happy to have you practicing. Hope all is good. All the best!
beautiful
Thank you.
TQ sir
Namaskara Harish, glad you liked the video. Keep up a good practice.
Morning yoga exercise ua-cam.com/video/P4keB8BKpnw/v-deo.html
Sir I am suffering from cervical spondylosis ...what yoga poses are good to relieve pain pls reply sir I awaiting ...god bless u sir
this will help you - ua-cam.com/video/tJuWfj-1igQ/v-deo.html
Thank you sir🙏🏻
One question sir.
Do we contract our hips in bhujangasana?
And
Will the legs be engaged in bhujangasana?
namaste hips are not contacted, try to engage the perineum, there you will experinance some contaction around hips, waist, things, etc. and yes legs engaged.
@@bharathaYoga Thank you so much for taking out your precious time and answering our queries🙏🏻
Gratitute
Please share part 1 link also. Thank you 🙏
Namaskara Sandeep, here you go:
ua-cam.com/video/gLzNzD3uNx4/v-deo.html
All the best!
5 yoga Assam which help you to lose weight ua-cam.com/video/P4keB8BKpnw/v-deo.html
Sir namste...pls make a vid on varicocele...what to do or not..
Namaskara Narender. Based on your level of practice, you can add the following to your sequence: Baddkonasana, Mool Bandha, Udiyan Bandha, Ashwini Mudra, Vajroli Mudra. If you are looking for guidance, please reach out to any Indea Yoga teacher around you. All the best!
Hello
Is there a Part III for beginners? Thanks
If you are comfortable with these 2 videos , please try
ua-cam.com/video/DBtsxvitcoc/v-deo.html and also Surya Namaskara ua-cam.com/video/yaEzKKtKF90/v-deo.html as well
Let's us know how do you feel
❤❤❤❤❤❤❤❤🙏🙏🙏🙏🙏🙏❤❤❤❤❤❤❤❤
Sir do you take class offline too.....please suggest
Namaskara Udit, yes offline classes are there. Please contact info@indeayoga.com or +91-9886091291 for more information.
Sir i have hunch back last 3years. I am walking looking like a old people. am 26years old.my neck also stiffed.am not bend back. I did not turned my head properly. Sir please some suggestions sir
Namaskara Nuthu kavita. You can practice the sequence 'Yoga for Hunchback' from collection of Indea Yoga's therapeutic series everyday.
If you wish to practice more during the day, keep practicing the sequence Yoga for beginners (part 1&2). Keep a regular and consistent practice. Try practicing in the morning after getting fresh and preferably before breakfast. You can update your progress here for further assistance. All the best!
Yoga for hunch back: ua-cam.com/video/DMgyhQtf450/v-deo.html
Yoga for beginners part 1:ua-cam.com/video/gLzNzD3uNx4/v-deo.html
Yoga for beginners part 2: ua-cam.com/video/0L8VXWOk5eM/v-deo.html
Good evening sir. I have tingling and vibration in my right palm and also my right leg, foot have heavy vein pain. I have no baby bcoz pcod problem I'm so scared. Is this curable? U may suggest asanas for me?
Follow rujuta diwekar dietitian. She says pcod occurs due to lack of certain foods and is curable with right diet
Thank you so much mam. Kindly Suggest some asanas for my right side vein problem I'm so hurting mam
Namaskara Divya, You can practice the part 1 and part 2 of this beginner series for a month, build your practice, do not force. Consider adding PCOD sequence to your routine twice or thrice daily.
Part 1 beginners series: ua-cam.com/video/gLzNzD3uNx4/v-deo.html
Part 2 beginners series: ua-cam.com/video/0L8VXWOk5eM/v-deo.html
PCOD: ua-cam.com/video/amTRLDxrF4M/v-deo.html
A regular and consistent practice goes a long way in regaining your health back.
All the best, have a wonderful day!
Do you have any yoga for Tinnitus of one ear?
Namaskara, have suggested the beginner's series in the previous comment considering this. Good luck.
Sir plz help to cure permanent ibs
NAmaste keep up with you practice regularly it helps a lot and also check ua-cam.com/video/xsY-Xs8LrSU/v-deo.html