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This 30-Minute Morning Yoga Routine Wakes You Up Better Than Coffee

Aapko morning me 30 minutes yoga karni ho to aap kya karte hain. Kam time me apni body ke evry part ko healthy aur fit rakhne ke liye kaunsi excercise karte hain? Tension mat lijiye aaj main apki isi tension ko dur karne ke kuch khas tips lekar aayi hun. A custom yoga jo apki life ko better bana dega. Apko bas apni yoga mat ko roll karna hoga.

 

This 30-Minute Morning Yoga Routine Wakes You Up Better Than Coffee

To aap kiska wait kar rahe hain. Chaliye start kijiye. 

30 minute yoga routine preparation-

Agr aap morning me apna yoga plan kar rahe hain to apka stomach bilkul clean hai aur bowels empty hai. In the evening apne last meal se 4-6 hours gap par karen. Hamesha light, loose aur comfortable clothing pahane. Apne hairs ko neatly pin up karen jisse ya apke face ar na aayen. Ab ek yoga mat wahan rakhen jahan good air circulation aur natural light aa rahi ho. Ek water bottle aur tomer apne paas rakhen jo apko hydrate kare aur apka time track kare. Bas apko sirf yahi karna hai.

This 30-Minute Morning Yoga Routine Wakes You Up Better Than Coffee

To chaliye ab yoga mat par aur apna yoga plan start karen-

30-minute yoga sequence-

  • 1. balasana(child pose)
  • 2. sukhasna(easy pose)
  • 3. Adhomukha svanasana(downword-facing dog pose)
  • 4. tadasana(mountain pose)
  • 5. virabhadrasana II(warrior II pose)
  • 6. trikonasana(triangle pose0
  • 7. setu bandhnasana(bridge pose)
  • 8. swasana(corpse pose)

1.BALASANA(child pose, बालासन)-

About the pose-

Ye pose yani child pose baby fetal position me jaise hota hai ye waisa hai. Ye ek resting popose hai. Isliye apko vajrasana ya forword bend hona hoga. ise repeat karna jaruri nahi hai. 

Benefits:

Is asana se back aur shoulders ka tension release hota hai. Isse apko thakan aur fatigue me bhi help milti hai. Ye full body ka blood circulation sahi karta hai. Ye hips aur thighs ko gently strech karta hai. Internal organs se stress release karta hai. 

Time taken:

5 minutes ke liye is pose me rahen.

2. Sukhasna(easy pose, सुखासन )-

About the pose-

Ye easy asana ek popular asana hai jo meditation practice me kiya jata hai. “Sukh” ek Sanskrit word hai jiska meaning hai comfortable. Sukhasana ek easy hone wala pose hai. 

Benefits:

Ye asana hamri spine ko lengthens karta hai aur mind ko cool rakhta hai. Mental tiredness ko dur karta hai. Ye body posture ko improve karta hai. Ye improve your energy, improve productivity aur mind ko active banata hai.  

Time taken:

5 minutes ke liye is pose me rahen.

3. Adhomukha svanasana(downward-facing dog pose, अधोमुखासन)-

About the pose-

ye asana is tarah hota hai jaise ek dog aage ki aur jhuka hua dikhta hai. Ye karne me bahut easy hai.

Benefits:

Isse apki chest muscles, shoulders, legs, arms aur feet ko strength deta hai. Ye apke lungs ki capacity increase karta hai. Apke headache aur sleeplessness ko dur karta hai. Asthma ke liye ye bahut important pose hai. 

Time taken:

2 minutes ke liye is pose me rahen.

4. Tadasana(mountain pose, ताड़ासन )-

About the pose-

Tadasana yani mountain pose all poses ka base hota hai. Ye pose standing hota hai. Jitne bhi standing asana hai wo sab iske hi variations hain. Ye yoga me 1st pose hai. Ye hatha yoga ka beginner level hai. 

Benefits:

Ye apki power ko increase karta hai aur knees ki strength badhata hai. Ye apki spine ki flexibility increase karta hai. Full bosy ka pain decrease karta hai. 

Time taken:

Ye pose 12 seconds hold karen. Ise aap 10 times repeat karen. Tadasana 2 minutes spent karen.

5. Virabhadrasana II(warrior II pose,योद्धा)-

About the pose-

Ye asan God Shiv ne apne hairs se jo yodha virabhadra create kiya tha uske naam par iska naam hua. Ye asan bahut effective hota hai. 

Benefits:

Isse apka stamina increase hota hai. Hamare abdominal organs ko stimulate karta hai. Infirtility aur spinal pain me help karta hai. Ye ek tarah se unki therapy hi karta hai. Ye apke confidence aur respiration ko improve karta hai. Apki muscles aur backache ko strong banata hai. 

Time taken:

Each leg me 30 seconds ye pose hold karo. Same duration me ise repeat karen. Is asan ko 2 minute continue karen. 

6. Trikonasana(triangle pose, त्रिकोनासन)-

About the pose-

Ye pose triangle ki tarah dikhta hai. Isliye iska naam trikonasana kahte hain. is asana me aapko apni eyes open rakhni padti hai. Waise asanas me eyes open nahi rakhte. 

Benefits:

Ye asana indigestion ko cure karta hai. Apki kidneys ko stimulate karta hai. Ye hamari thighs aur waist ki fat ko reduce karta hai. Hamare hip joints ko strong banata hai. Stress ke liye ye asana bahut important hai. Ye hamare mental aur physical balance ko improve karta hai. 

Time taken:

Each leg me 30 seconds ye pose hold karo. Same duration me ise repeat karen. Is asan ko 2 minute continue karen. 

7. Setu bandhnasana(bridge pose, पुल)

About the pose-

Ye bahut easy pose hai. Ye pose bridge ke jaise dikhta hai. Isliye ise bridge pose bhi kahte hain. Ye pose hamare abdomen ko effect karta hai. Ye hamari full body ko maintain karne me help karta hai. 

Benefits:

Ye hamare central nervous system aur lungs ko stimulate karta hai. Hamare thyroid glands ko bhi stimulate karta hai. Ye pose hypertension aur sinusitis ki therapy karta hai. Ye pose hamari neck ko stretch karta hai. Isse hamari back bhi strong hoti hai. Isse hamare hair follicles stimulate hote hain. 

Time taken:

Each legs me 60 seconds ye pose hold karo. Same duration me ise repeat karen. Is asan ko 2 minute continue karen. 

8. Swasana(corpse pose,शवासन)-

About the pose-

Is pose me koi movements nahi hote. Ye yoga session ke end me kiya jane wala pose hai. Ye ek type ki restorative pose hai. Isme aap full rest ke pose me hota hai.

Benefits:

Ye hamari muscles ko rest deta hai aur mind ko calm karta hai. 

Time taken:

Is pose me 10 minutes ke liye rest karen. Ye tension aur stress ko relax karta hai. Ye pose insomnia yani sleeplessness ko cure karta hai. Isse mental health improves hoti hai. Ye diabetes aur neurological problems me help karta hai. Ye hamari body ko rest deta hai aur yoga workout ko improve hone me help karta hai.

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