How to do yoga meditation at home for beginners: 10 minute morning routine

When you feel that you are getting unfit and unhealthy day by day then you try to search for the solution for it. So, first solution that might pop in your head might be Yoga or some other physical workouts. But if you don't have any idea about yoga and you are just a beginners. Don't worry here is complete solution for you on how to do yoga meditation at home for beginners.

Yoga Poses for Beginners

If you are new to yoga, there are certain postures that are essential for you to learn so you can feel comfortable practicing on your own at home. Here are my picks for how to do yoga meditation at home for beginners.

1.Mountain Pose

Mountain pose, known as Tadasana in Sanskrit, is the foundation for a strong and steady practice. It may seem quite basic, but there are a number of subtle alignment principles that can be applied and carried through to many of the standing poses in yoga. 

Mountain pose strengthens the thighs, knees and ankles, and tones the abdomen and gluts. Practicing Mountain pose can help to improve posture, reduce flat feet, relieve sciatica, and can also aid in kinesthetic awareness.
how to do it:

• Stand tall with feet hip-distance apart and lift up through the legs and torso.
• Take a deep breath and raise your hands overhead, palms facing each other with arms straight. Reach up toward the sky with your fingertips.

2. Downward dog

Downward Dog, known as is used in most yoga practices and it stretches and strengthens the entire body. Lets say "a down dog a day keeps the doctor away".

Regular practice of Downward Dog pose can improve digestion, relieve back pain, and help prevent osteoporosis. It is also known to be therapeutic for sinusitis, asthma, flat feet, and for the symptoms of menopause.
how to do it:

• Come onto the floor on all fours with hands directly under shoulders, knees under hips.
• Curl toes under and slowly press hips toward ceiling, bringing your body into an inverted V, pressing shoulders away from ears.
• Feet should be hip-width apart, knees slightly bent and Stay in this pose for 3 full breaths and Then bend your knees to the floor with an exhalation and rest in Child's Pose.

·   3. Warrior

Warrior poses is an external hip opener and opens up the inner thighs and groin. It's a good starting point for many side postures including triangle, extended angle and half moon balance.

Warrior poses are essential for building strength and stamina in a yoga practice. They give us confidence and stretch the hips and thighs while building strength in the entire lower body and core.
 how to do it:

• Stand erect then extend your legs width apart 3 to 4 feet from each other, turning right foot out 90 degrees and left foot in slightly.
• position your hands to hips and relax tour shoulders, then extends arms out to the sides, palm down.
• Slowly bend your right knee, it should parallel to your right shoulder(90 degrees), keeping knee over ankle, gaze out over right hand.
• Stay for 1 minute and Switch sides and repeat.

4. Tree

The Tree Pose (Vrkasana) in Sanskrit, is a basic yoga pose used to promote balance and centering. The words "Vrksa" means tree and "Asana"  means pose. It strengthens and tones the leg muscles, ankles and feet as well as the groin, inner thigh.

To gain focus and clarity, tree is an great standing balance for beginners to work on, and learn to breathe while standing and keeping the body balanced on one foot.
how to do it:

• Stand on Mountain pose, then draw your right up and place sole of right foot inside left thigh, keeping hips facing forward.
• Try balancing, and bring hands in front of you in prayer position, palms together.
• On an inhalation, extend arms over shoulders, palms separated and facing each another. Stay for 30 seconds.
• Lower and repeat on opposite side.

5. Bridge pose

The Bridge pose, known as Setu Bandha Sarvangasana in Sanskrit, is commonly used to stretch and strengthen the back and abdominal muscles as well as open the lungs and chest. Bridge Pose have been shown to alleviate back pain. Investigators compared the effects of yoga and physical exercise on patients who experience chronic lower back pain.As you perform Bridge Pose, you will become more alert in both body and mind. This rejuvenating backbend will open your chest up and keep your spine flexible. While beginners can practice it safely, skilled practitioners can still experience its many benefits. Setu Bandha Sarvangasana  will also help to prepare you for more intense back bends.
how to do it:

• Lie on floor with knees bent, feet planted flat on the floor, hip distance apart.
• Place your arms at sides, palms down. Exhale, then press feet into floor as you lift hips.
• Clasp hands under lower back and press arms down, lifting hips until thighs are parallel to floor, bringing chest toward chin.Let your shoulders, feet, and arms support your weight. 
• Hold the posture  for 1 minute.

6. Triangle pose

The Triangle pose, known as Trikonasana in Sanskrit, is wonderful standing posture to stretch the sides of the waist, open up the lungs, strengthen the legs and tone the entire body.
Triangle pose is very important for health & wellness. It has greater significance and relevance in the domain of sound health. Extended Triangle pose yoga has the ability to bring stability, strength and stamina in one’s life. Therapeutically, it is good for strengthening the core and legs.
how to do it:

• Stand upright with feet about 3 feet apart, turn your right foot 90 degrees so the toes point to the short edge of the mat and the left foot is placed in at 15 degrees.
• Extend your arms out to sides, then bend over and allow your right hand to touch the floor or rest on your right leg below or above the knee, and extend the fingertips of your left hand toward the ceiling.Turn your gaze toward the ceiling, and take a deep breath.
• Stand and repeat on opposite side.

7. Seated Twist

Seated Twist is called Ardha Matsyendrasana in Sanskrit  is hardly the sexiest yoga pose in the world. Sit with your legs crossed and turn your ribcage to the right. (And then to the left.)

Seated twist helps to tone the belly, massage your internal organs and relieve lower back pain. Traditional texts say that Ardha Matsyendrasana increases appetite, destroys most deadly diseases, and awakens kundalini. It also Stimulates the liver and kidneys and the digestive fire in the belly.
how to do it:

• Sit comfortably on the floor with your legs extended.
• Cross right foot over outside of left thigh; bend left knee. Keep right knee pointed toward ceiling.
• Place left elbow to the outside of right knee and right hand on the floor behind you.
• Twist right as far as you can, moving from your abdomen; keep both sides of your butt on the floor. Stay for 1 minute.
• Switch sides and repeat.

8. Child Pose

Every one needs a good resting pose and Child’s pose is an awesome one not just for beginners but for yoga practitioners of all levels.It’s good to learn child’s pose to use when you’re fatigued in Down Dog, before bed at night to work out the kinks, or anytime you need a mental break and stress/tension relief. Learn more about yoga poses to cure anxiety and depression.

how to do it:

• Sit up comfortably on your heels like table pose and spread your knees hip-width apart. Inhale.
• Bend forward and roll your torso forward, bringing your forehead to rest on the bed in front of you.
• Lower your chest as close to your knees as you comfortably can, extending your arms and place them in front of you, such that they are in line with your knees.
• Hold the pose and breathe.

9. Pigeon Pose

The Pigeon Pose known as Eka Pada Rajakapotasana in Sanskrit, is a powerful hip-opener that can help increase flexibility and the range of motion in the hip joints. 

Pigeon Pose stretches the thighs, groins, and abdomen. It can often be felt deeply in specific upper-leg and hip muscles, including the psoas, piriformis and gluteus maximus. It relieves tension in the chest and shoulders, and it also stimulates the abdominal organs, which helps to regulate digestion. The restorative version of the pose helps to relieve stress, fatigue, and anxiety.

how to do it:

• Start in push-up position, palms under shoulders.
• Place left knee on the floor near shoulder with left heel by right hip.
• Lower down to forearms and bring right leg down with the top of the foot on the floor (not shown).
• Keep chest lifted to the wall in front of you, gazing down.
• If you're more flexible, bring chest down to floor and extend arms in front of you.
• Pull navel in toward spine and tighten your pelvic-floor muscles; contract right side of glutes.
• Curl right toes under while pressing ball of foot into the floor, pushing through your heel.
• Bend knee to floor and release; do 5 reps total, then switch sides and repeat.

10. Plank

Plank teaches us how to balance on our hands while using the entire body to support us. It is a great way to strengthen the abdominal, and learn to use the breath to help us stay in a challenging pose.
how to do it:

Start on all fours, with hands directly under shoulders, knees under hips.Then curl your toes and lift your legs up off the mat by creating a straight line from shoulders to ankles.Start off holding the position for a minute.

Try these yoga poses and share your thoughts. Have your own list on How to do yoga meditation at home for beginners. Comment below!

If yoga is not your cup of tea or you like to explore new things that also helps to keep you physically fit. Then why not have fun while exercising. Check out this video and have fun while exercising.