Hello, 1. Suryanamaskar-10 rounds 2. Tadasana- 1 round 3. Trikonasana-1 round 4. Paschimottasana-1 round 5. Vajraasana 6. Balasana 7. Gomukhasana 8. Dhanurasana 9. Bhuja hasana 10. Sarvaangaasana 11. Pawanamiktasana 12. Shavasana-20 minutes
Pranayama- for a duration of 20 minutes 1. Anuloma-viloma 2. Bhramari 3. Nastika
These should be practiced everyday. Take care. All the best
To maintain overall health, incorporating yoga into your daily routine can be quite beneficial. Yoga offers a harmonious approach to nurturing both body and mind, and can be tailored according to your individual dosha balance (Vata, Pitta, or Kapha). Here are some general recommandations that you can consider, along with specific practices aligned to different dosha imbalances.
For Vata individuals, characterized by their air and ether qualities, grounding exercises are essential. Consider embracing more calming and stabilizing yoga poses like Tadasana (Mountain Pose), Vrksasana (Tree Pose), or Balasana (Child’s Pose). These help to center the energy and soothe the restlessness often associated with Vata imbalances. Practice mindfulness in each movement, focusing on slow and deep breathing. Daily repetition in such routines can be significantly grounding.
Pitta types, with their fire dominance, benefit from cooling and soothing yoga practices. Try incorporating poses like Setu Bandhasana (Bridge Pose), Shavasana (Corpse Pose), or Janu Sirsasana (Head-to-Knee Pose). These poses tend to relieve heat buildups and promote tranquility, encouraging relaxation. Practice pranayama such as Sheetali (cooling breath) to further balance the internal fire.
Kapha individuals, boons with earth and water elements, often require stimulation and invigoration. Engage in dynamic routines that enhance mobility such as Surya Namaskar (Sun Salutation), or poses like Natarajasana (Dancer Pose) or Virabhadrasana (Warrior Pose). These energize the mind and body, preventing stagnation and laziness which Kaphas may experience.
Try practicing yoga early in the morning before breakfast for the best results—this aligns with the Ayurvedic principle of starting the day with movements that rejuvenate the mind and activate the digestive fire, or Agni. Remember, consistency matters; even a 15-30 minute session daily can be transformative.
As always, listen to body signals, and don’t push beyond limits! If you have any concerns or health issues, adjust practices accordingly, maybe consult a physician or qualified yoga teacher prior to adopting a new routine.
