Yoga for beginners: sets of exercises for 5, 10 and 15 minutes

2024 Author: Malcolm Clapton | [email protected]. Last modified: 2023-12-17 03:44

We show simple movements for energy, clarity and great well-being.

Why do yoga

Yoga is a scientifically proven way to increase flexibility and strength, reduce stress, relieve chronic pain, improve sleep, and generally feel happier and more content with your life.

What is great is that you can start training with any level of training and from the very first lesson you get no less benefit from the practice than advanced yogis who twist the body in complex asanas.

Together with yoga teacher Maria Akhatova, we have prepared for you three simple complexes that will help you gently stretch the body, relieve stress and increase energy levels.

These are simple and energizing yoga complexes. They can be used for waking up in the morning, rebooting during the working day in the office, or as a warm-up before exercising on simulators.

What you need for yoga

To complete the complex, you will need clothing that does not restrict movement, and a rug.

You can use a regular blanket, but if you can buy a yoga and fitness mat, do so. It has a non-slip surface and does not wrinkle from movement, so you will be more comfortable doing your activities.

You will also need a timer to keep track of your work time in some poses.

What yoga complexes are suitable for beginners

We present three complexes, different in duration:

• 5 ‑ minute - consists of five simple exercises with an emphasis on the mobility of the shoulders and thoracic spine.
• 10-minute - includes the full implementation of the first complex and five more exercises aimed at stretching the muscles of the back and abdomen.
• 15-minute - includes a repetition of the second complex and six more exercises to strengthen the muscles of the back and abdomen.

All these complexes are suitable for beginners, so you can choose absolutely any. The choice depends only on the availability of free time.

The main thing is to perform all movements with concentration, monitor the position of the body and breathing. And remember that the range of motion increases gradually. Do not exercise through pain - you should only feel a gentle stretch and observe all the technical aspects of the poses.

How to do the complex for 5 minutes

The complex consists of the following exercises:

• Stretching the arms - 6-8 reps.
• Lock behind the back - 6-8 reps.
• Lateral tilt to the right - 3-5 breathing cycles.
• Lateral tilt to the left - 3-5 breathing cycles.
• Stretching the arms in static position - 3-5 breathing cycles.

Maria Akhatova

These exercises mobilize the deep muscles of the shoulder joints, which helps to loosen the shoulders and thoracic spine. They help to feel clarity, composure and calmness.

Stretching the arms (hasta uttanasana)

You can do this exercise while standing or sitting. If you choose a standing position, put your feet together, straighten your back, point your tailbone towards the floor, keep your sacrum parallel to the wall. If you want to do it while sitting, distribute your body weight over your sit bones. The main rule in any position is that the lower back should be flat and smoothed in the place of deflection.

As you inhale, raise your arms over the sides above your head and interlace your fingers into a lock. Keeping your elbows straight, stretch upward. Feel how the shoulder blades go up and the shoulder joints stretch.

Then, without changing the position of the hands, with an exhalation, lower the shoulder blades and shoulders down.

Repeat 6-8 times: as you inhale, pull your shoulders and shoulder blades up, as you exhale, pull down. When finished, lower your arms down through the sides.

The lock behind the back

Place your arms straight behind your back and interlace your fingers into the lock. Bring your shoulder blades to the spine, straighten your elbows. As you exhale, pull your arms and shoulder blades down and back. While inhaling, return to the starting position and repeat.

Do 6-8 ups and downs.

Lateral tilt (ardha kati chakrasana)

Starting position for arms, pelvis and back as in previous exercises.

Raise your arms over the sides above your head and grab your left wrist with your right hand. Stretch your shoulders up, straighten your elbows. Check that the tailbone is directed to the floor, draw in your stomach and inhale.

While holding your breath, tilt your body to the right. Feel the left side stretch. Exhale and perform 3-5 breaths in the pose. Keep pulling your belly in.

When finished, straighten the body and lower your arms through the sides down. Repeat the same on the other side.

Stretching the arms in static

Repeat the first exercise, pulling your shoulders and shoulder blades up. Keeping the lower back flat, bend in the thoracic region and perform 3-5 breathing cycles in a pose.

How to do the complex for 10 minutes

The complex consists of the following exercises:

• Repetition of the complex for 5 minutes.
• Bull Cat - 6-12 reps.
• Downward dog and upward facing dog - 3-12 reps.
• Pyramidal twisting to the right side - 5 breathing cycles.
• Pyramidal twisting to the left - 5 breathing cycles.
• Bull Cat - 6-12 reps
• Child's pose - 5 breathing cycles.

Maria Akhatova

This complex helps to improve the mobility of the spine, nutrition of the tissues of the spine, providing a mild effect on the vagus nerve and respiratory, digestive, kidney and cardiovascular system. Strengthens the back and arms.

Bull-cat (marjariasana-bitilasana)

Get on all fours with your wrists under your shoulders and your knees under your hips. As you exhale, arch your back in an arc like a frightened cat. Extend your arms from your shoulders, press your chin to your chest and stretch your forehead to your navel. Push the pelvis towards the head.

With an exhalation, bend in your back, pull your shoulders down. Bend your elbows slightly and push under you. Try to bend more in the chest, and not in the lower back.

Perform 6-12 reps at a slow pace. Do not release tension, stretch your shoulders. When finished, do not rise, but immediately move on to the next pose.

Downward-facing dog (adho mukha svanasana) and upward-facing dog (urdhva mukha svanasana)

From a position on all fours, push your pelvis up, straighten your arms and knees so that the body takes the shape of an inverted Latin letter V. Straighten your back and tilt your pelvis so that the lower back remains flat. Bend as much as possible in the thoracic region.

Try to straighten your knees and press your heels to the floor, but not to the detriment of a straight back. If you can't keep your lower back straight because of pain in the back of your thigh and under your knees, lift your heels off the floor and bend your knees slightly.

From this position, with an inhalation, raise your heels, round your back and move your shoulders forward so that they are located above the hands - in the support position.

Keeping your elbows straight, as you exhale, lower your hips closer to the floor and bend in your back. If shoulder strength allows, keep your hips in weight, do not place them on the floor. Lower your shoulders and turn them outward, feel the belly stretch.

Lift your hips off the floor, push your pelvis up, round your back and again return to the downward dog position. You can also return to the pose with a push-up if you have enough strength.

Repeat this bunch of movements 3 to 12 times.

Pyramidal Twisting (Susirandrasana II)

Get back on all fours. Put your right hand under the body parallel to the pelvis, leave the hand in line with the shoulder. Place your head on the floor on the right side. Extend your left hand over your head, pressing your palm to the floor.

Fix the pelvis so that the sacrum faces the ceiling. Feel a pleasant stretch in the shoulder blades and in the thoracic spine. Perform five breaths in this position and repeat on the other side.

Child's pose (balabana)

Sit on your heels, bring your knees and big toes together, and spread your heels to the sides. Bend forward, put your stomach on your hips, arms along the body. Lower your forehead to the mat or lay your head on your side, whichever is more comfortable.

Relax and do five breaths in this position.

How to do the complex for 15 minutes

The complex consists of the following exercises:

• Repetition of the complex for 10 minutes.
• Boat - 60 seconds.
• Bottom boat - 12 reps + 30-60 seconds static.
• Side plank on the right elbow - 30-60 seconds.
• Side plank on the left elbow - 30-60 seconds.
• Child's pose - 2 breathing cycles.
• Preparing for a birch tree - 60 seconds.

Maria Akhatova

The third part is aimed at strengthening the muscular corset along the anterior and posterior longitudinal lines.

Boat (Navasana II or Navasana I)

Lie on your back, connect and straighten your legs. Lift your head and shoulders off the mat, stretch your arms along your body and hold them above the floor in weight. Raise your straight legs about 30 cm from the floor so that your hips are at a 45 ° angle. Pull in your stomach, press your lower back to the floor, pull the toes of your feet towards you.

Hold the position for 60 seconds (about 12-15 breaths).

This pose is not recommended for menstruation. During such a period, it is better to replace it with navasana I. Lying on your back, stretch your arms straight up, perpendicular to the floor, and tear your shoulder blades off the rug. Leave your feet on the floor, pull your socks against the wall in front of you. The hold time is 60 seconds.

At the end of the pose, pull your knees to your chest, do a few rolls back and forth on your back, and then go into a deep squat.

Lower boat (vimanasana)

Lie on your stomach, stretch your arms straight over your head, straighten your legs. At the same time, lift your arms and legs off the floor as high as possible, lower and repeat. Do 12 reps.

At the end, linger at the top point for 30-60 seconds.

Elbow side plank (vasishthasana)

Stand in support lying on your forearms, place your elbows under your shoulders. Expand the body to the left, lift your left hand off the floor and lift it up above the body. Put your right foot on the edge, put your left foot on top of it, straighten your knees.

Make sure that the body is in one plane and stretched out in a straight line from the feet to the crown. Hold in position for 30-60 seconds and then repeat on the other side.

Preparation for a birch tree (sarvangasana)

Lie on your back, place your hands under the pelvis to remove the arch in the lower back. Raise your straight legs up to a right angle in the pelvis. Stretch your feet towards you, feel a stretch in the back of your thigh and under your knees. Spend 60 seconds in the pose.

How to finish a yoga complex for beginners

Maria Akhatova recommends finishing the workout with shavasana - a pose of deep relaxation. If you have enough time, be sure to try it.

Lie on the floor on your back, extend your arms along your body. Close your eyes and relax completely. Breathe deeply and evenly.

Spend 5-10 minutes in this position. You can do breathing exercises, for example, inhale and exhale for an equal number of counts to yourself.