15 Minutes Yoga Beginner Sequence For Weight Loss
Yoga is one of the most incredible exercises to tone your body, build lean muscle and improve flexibility. If you are a complete yoga beginner, the following easy 15 minutes yoga sequence can guide you through the yoga asana flow and help to boost your energy, sculpt your muscles, build a lean, toned body to burn extra calories for your weight loss goals.
It’s not new that yoga is very effective to help you lose weight quickly and effectively. Practice yoga regularly can help you build the healthy eating habit to regulate your cortisol level (stress hormone), increase your insulin sensitivity and lose weight directly.
This 15 minutes yoga sequence for weight loss incorporated a series of yoga beginner-friendly poses together, so you don’t have to worry to bend your body like prezel to achieve the desired results. Yoga practice should not be just doing handstands to show off on Instagram, it’s much more on finding your own preference, goals and connect with your own mind to be a better self.
If you are a complete yoga beginner, all you will need is the following:
A full body mirror you can see yourself to adjust your posture.
Let’s take a look at what poses (asana) are included in this 15 minutes yoga beginner weight loss sequence and their benefits.
Child pose – Meditative pose to help relaxation, clear mind, reduce stress and anxiety
Balance Table top – Build lower back strength, warm up the body and improve spine and shoulder flexibility.
Half kneeling bow pose – Open shoulders, chest, shoulders, strengthen the upper back, and massage digestive organs.
Downward dog – Tone and strengthen arms and shoulders, lengthen the hamstrings and calves
Revolved chair twist – Exercise spine, neck and hand, gently massages the abdominal organs.
Modified Sun salutation -Increase blood circulation in the brain, stimulates nervous system.
Plank – Build strong triceps, lengthen neck muscles, Tone your buttocks.
Upward dog – Strengthen the wrists, arms and back
Warrior I – Stretch your hips and leg muscles, improve balance and concentration
Warrior II – Relieves back pain, strengthen and stretch the legs and ankles, stimulate abdominal organs.
Mountain pose – Relieve sciatica, improve posture, enhance balance and concentration
Now let’s dive in how to do the 15 minutes yoga beginner sequence for weight loss.
Step 1 – Start With Child Pose.
Begin on your hands and knees.
Spread your knees wide apart while keeping your big toes touching.
Sit up straight and lengthen your spine up through the crown of your head.
On an exhalation, bow forward, draping your torso between your thighs. …
Keep your arms long and extended, palms facing down.
Broaden your upper back, soften and relax your lower back. Release the tension on your shoulder, arms and neck.
Eyes open or closed.
Hold for a minute, breathing softly.
Step 2 – Move On To Tabletop Pose
Inhale to prepare, exhale draw belly to spine and rise up from child pose.
Stack shoulders over wrists, hips over knees, knees hip-width apart, tuck your chin for a long neck.
Feet parallel to each other, back flat, press into the palms to drop the shoulder away from ears.
Press your tail bone towards the back wall and the crown of your head towards the front wall to lengthen the spine.
Breathe deeply and hold for 1 minute.
Step 3 – Come To Half Knee Bow Pose
From tabletop pose, bend your RIGHT knee and reach the LEFT hand back to hold onto the RIGHT ankle(opposite hand to foot)
Inhale and kick the right foot into your hand to lift your right leg.
Look up, check open.
Press down your right arm for support.
Breathe here for 1 minute.
Release back to tabletop position and do the other side.
Step 4 – Downward Facing Dog
From tabletop position, roll your toes under, exhale, lift your hips high, comes to downward facing dog.
Here are the instructions:
Point your middle fingers to the top of your mat. Spread your fingers wide and press firmly.
Stretch your elbows and lengthen your back.
Draw your chest toward your thighs as you press the mat away.
Align your ears with your upper arms, relax your head, gaze between your legs.
Strengthen your leg, lift through your pelvis.
Engage your quadriceps, rotate your thighs inward, sink your heels toward the floor.
Breathe and hold the posture for 30 seconds.
Step 5 – Revolved Chair Twist Pose
From downward facing dog, walk to the center of your mat, upper body relaxed down. Allow your head just relax. No pressure at your neck.
Let’s move on to the revolved chair twist pose.
Inhale, bend your knees, bring your hands to heart center, exhale, turn your torso to your right side.
Open your arms, hook your left elbow outside your right thigh, left middle finger touch the ground.
Right-hand point to the sky. Form a straight line from your left arm to right arm.
Ground in your legs, anchor your heels, lengthen your spine and open your chest.
Hold for 2 breath.
Release back to center, hands to your heart.
Repeat on the other side.
Step 6 – Plank Pose
From chair pose, put your hands at the top of your mat, send your feet back, we move onto plank pose.
Put your wrists under your shoulders, spread your fingers and press down through your forearms and hands.
Tuck your toes, keep your thighs lifted, do not let your hips sink too low.
Form a straight line from your head to your heels
Gaze down between your hands, lengthening the back of your neck and drawing your abdominal muscles toward your spine.
Press the front of your thighs up toward the ceiling and lengthening your tailbone toward your heels.
Breathe.
Step 7 – Upward Facing Dog
From plank pose, lower your body down by bending your elbow, keep your elbow tight to your side, then move to the upward facing dog.
Lift your head up and back, draw your shoulders back and heart forward.
Straighten your arms as much as your body allows. Hug your elbows in close to your ribcage.
Lift your torso and your legs a few inches off the floor.
Top of your feet relaxed on the mat, legs straight.
Breathe.
Step 8 Downward Facing Dog
From upward facing dog, go back to downward facing dog, see step 4 for instructions.
Step 9 Simplified Sun Salutation.
From downward facing dog, we are moving onto the simplified sun salutation.
Walk to the center of your mat.
Inhale, half lift your torso, back flat and parallel to the floor, extend your neck.
Exhale, forward fold, bring your head towards your shin.
Inhale, rise all the way up, arm up from both sides and reach up to the sky.
Palm together over your head, press your hip forward, heart open.
Gaze up to your hand, stretch your body from the feet to your fingertips.
Breathe and hands come down from the sides and go back to forward fold.
Repeat one more time.
Step 10 Warrior 1
From forward fold, put your hands to the top of your mat, feet back for downward facing dog.
From downward facing dog, we are moving to warrior 1.
Inhale, step your right leg forward, right toes point toward the front of the mat.
Pivot your left foot inwards at a 45-degree angle.
Align your front heel with the arch of your back foot, turn your pelvis toward the front of your mat.
Raise your arms up to reach to the sky. Palms face each other.
Press your weight down, bend your right knee, your right thigh should form a 90-degree angle with your shin. Press down through the outer edge of your back foot, keep back leg straight.
Gently tilt your head back and gaze up at your thumbs, drop your shoulders from your ears.
Hold the pose and breathe.
Repeat on the other side.
Step 11 Warrior 2
From Warrior 1, the next asana is warrior 2.
Put your arms to the side to shoulder height, so they’re parallel to the floor. Your arms should be aligned directly over your legs. Palms facing down, reach actively from fingertip to fingertip.
Exhale, bend your front knee. Align your knee directly over the ankle of your front foot. Your front shin should be perpendicular to the floor. Sink your hips low, eventually bringing your front thigh parallel to the floor.
Make sure your front shin stays vertical. Widen your stance as needed to make sure that your knee does not move forward past your ankle.
Press down through the outer edge of your back foot, and keep your back leg straight.
Keep your torso perpendicular to the floor, with your head directly over your tailbone. Do not lean towards your front leg.
Turn your head to gaze out across the tip of your right middle finger. Broaden across your collarbones and lengthen the space between your shoulder blades.
Engage your triceps. Drop your shoulders and lift your chest.
Draw your belly in toward your spine. Keep your torso open, not turned toward the front leg.
Hold here and breathe.
Rotate your arms down, leg back together.
Repeat on the other side.
Step 12 Mountain Pose
Stand with your feet together and your arms at your sides.
Press your weight evenly across the balls and arches of your feet. Breathe steadily.
Draw your awareness inward. Focus on the present moment, letting all worries and concerns fade away.
As you inhale, elongate through your torso. Exhale and release your shoulder blades away from your head, toward the back of your waist.
Broaden across your collarbones, keeping your shoulders in line with the sides of your body.
Keep your arms straight, fingers extended, and triceps firm. Allow your inner arms to rotate slightly outward.
Elongate your neck. Your ears, shoulders, hips, and ankles should all be in one line.
Keep your breathing smooth and even. With each exhalation, feel your spine elongating.
Softly gaze forward toward the horizon line. Hold the pose for up to one minute.
Take Away
This is the end of the sequence.
The whole sequence should take about 15 minutes to finish. It’s a great yoga sequence for yoga beginners who are looking to lose weight, get more flexibility and tone your body with lean muscles.
If you have more time, you can repeat the sequence 2-3 times to get more sweat out. Making sure you switch sides on the poses that work different sides of your body.
Always remember that the most difficult part of doing yoga is CONSISTENCY.
Make sure you exercise every day to get the best result.
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