Over the past few years, health has made it to our list of self-care and growing concern. However, despite several efforts, there have been many women who haven’t been able to take care of their body the way it should be. With the entire country under lockdown, it is now that you can put your time to some constructive use. If yoga was always on top of your mind but you never knew how to start with a daily program, here’s a detailed guide to help you align your fitness goals while staying in the comfort of your home. According to Yogaguru Neha, Founder of Yoga Guru and Women Health Research Foundation, you can do some simple yoga poses at home to keep yourself fit and healthy even during the pandemic.

First Week

Now that you have decided to do yoga daily, it’s time to plan your first week of exercises. Perform some basic yoga poses that will help improve your body posture and strengthen your core muscles.

Day 1

Mountain Pose (Tadasana)

yoga poses weight loss mountain pose

Image Courtesy: progressiveyoga.in

Mountain pose aka Tadasana strengthens thighs, improves your posture, firms lower abdomen and relieves sciatica.

Stand straight with your feet wide apart. Now raise your arms above your head such that your palms face each other and slowly lift your ankle and balance on your toes. Look up at the ceiling and breathe slowly and relax. Hold this position for a few seconds. Do this 15 times.

Day 2

Loctus Pose

This pose stretches and strengthens the back and core muscles, improving your spinal mobility. Sitting for long hours flex the spine while locust pose extends it. So, how to do it? Lie down on your stomach with hands by your side. Inhale and lift your head, chest and arms up off the floor. Now, slowly try to lift your legs off the floor and keep your gaze on the floor. Retain this position for a few seconds then relax.

Day 3

Triangle Pose (Trikonasana)

yoga poses weight loss four

Image Courtesy: verywellfit.com

Stand straight with your feet wide apart and hands by your side. Now, bend on your right side and try to touch your right foot with your right hand. Stay in this position for around 10-15 seconds and repeat with the other side.

This yoga pose helps to improve digestion and reduces your side fat. It also helps tone your arms and legs.

Crocodile Pose (Makarasana)

Crocodile pose, also known has Makarasana, has many health benefits. Right from relieving backpain to treating spinal issues, this yoga pose is beneficial for all ages.

Lie on your stomach with your feet joined together. Place your hands over each other on the mat. Turn your face to one side and rest it on your hands. Close your eyes and take deep breaths and simply relax.

Day 4

Child Pose (Balasana)

yoga poses weight loss child pose

Image Courtesy: verywellfit.com

This pose is one of the easiest poses. Start by sitting on the floor in Vajrasana and then slowly lower your head down on the ground by resting your belly on the top of your thighs. If you are a beginner, you might not be able to touch your head to the mat, but that’s okay, don’t get demotivated. 

Day 5

Thunderbolt Pose

Thunderbolt pose, better known as Vajrasana, is a beginner yoga pose which improves your body posture and strengthens your core muscles. It is also used for meditation purposes.

Sit on your knees with your feet relaxed and place your hands on your knees. Make sure that your back is straight and take a few deep breaths. Try to stay in this position for a couple of minutes then relax.

Mountain Pose (Tadasana)

Stand straight with your feet width apart. Fold your hands and stretch them up and slowly lift your ankle and balance on your toes. Look up at the ceiling and breathe slowly and relax. Hold this position for a few seconds. Do this 15 times.

Anulom Vilom

Also known as the alternate breathing techniques, Anulom Vilom is an excellent yoga for people who are suffering from respiratory problems. It also relieves stress, facilitates the proper functioning of the lungs and lifts up your mood.

Sit with your legs crossed. Close your right nostril with your right thumb and inhale deeply from your left nostril. Now, slowly exhale with your left nostril.

Day 6

Garland Pose

Garland Pose aka Malansana is yoga’s deep squat that helps strengthen and tone the muscles of your lower body. To do it, stand straight with feet wide apart. Bend the knees and lower your butt form a squat like position. 

Day 7

Vrikshasana

Vrikshana, also known as tree pose, is a wonderful pose that develops concentration, improves posture and tones your legs.

Stand in a mountain pose with your arms by your side. Bend your left leg and place your left foot on your right thigh. Keep your right leg straight and try to maintain your balance. Take a deep breath and raise your arms over your head and bring your palms together. Hold this position for a few seconds then release your left leg and relax. Repeat the same with the other leg.

Plow Pose

yoga poses weight loss plow pose

Image Courtesy: netdna-ssl.com

This yoga pose stretches the neck, back, calves, shoulders, and hamstrings. This is the only pose which stretches the paraspinal muscles of the lower back and gives instant relief from a backache. It is also considered as a relaxing and calming pose.

Lie down on your back and lift your legs to 90 degrees. Now, slowly lift your butts and bring your feet up and over your head until your toes touch the mat. Make sure that your legs are straight and hands placed by your side. Retain this position for 10-15 seconds then slowly return back to your initial position.

How you will feel by the end of week 1?

After week one, you've learnt the basics of yoga practise, which is improving your concentration, body posture and breathing. This will set the pace for week 2 seamlessly.

Second Week

Day 8

Wheel Pose

This pose is traditionally said to be energizing and can lift your mood. It also improves spinal mobility and strengthens your core muscles. To perform this yoga asana, start with lying straight on the ground. Bend your knees, bringing your feet close to your hips. Next, place your palms next to your ears with fingers pointing forward. Inhale and put pressure on your palms and legs and try to lift your body off the floor. Hold this position for a few seconds then relax.

Warrior Pose

To perform this yoga pose, stand straight with your feet wide apart. Outstretch your arms in front of you and extend your left leg straight back as you shift your weight on your right leg. Balance your weight on your right leg and make sure that your arms, left leg and torso form a straight line.

This yoga asana helps increase focus, balance and stretches the chest, belly, neck and groin.

Day 9

Lion Pose

Lion pose, also known as Simhasana in hindi, relieves tension in the chest and face. It also stimulates the tonsils and the immune system and relaxes your mind. 

Sit on your heels with the palms placed on your knees. Inhale deeply through the nose, followed by a forceful exhalation making a roaring sound like a lion. While exhaling, keep your mouth open and stretch your tongue out. Repeat this 15 times.  

Day 10

Cow Face Pose

Experts believe that cow face pose can aid chronic knee pain and strengthens spine and abdominals. During folded variation, this yoga posture also helps decompress the low spine.

To perform this yoga pose, sit comfortably on the ground. Stack your right knee on your left knee. Take your left arm behind and bend your elbow and try to touch your shoulders. Now, take your right arm overhead and hold your left hand. Stay in this position for at least 20 seconds then return back to normal position.

Day 11

Seated Forward Bend

Sit down on the ground with your legs extended in front of you. Raise your hands and bend forward to touch your toes with your hands. Your belly should be resting on your thighs and your nose between your legs. Hold this position for a few seconds and then return back to your initial position.

This yoga asana helps to calm your mind, relieve stress and induces sleep.

Wheel Pose

Wheel pose strengthens the arms and wrists, legs, buttocks, abdomen, and spine. This yoga posture also stimulates the thyroid and pituitary. Experts believe that this wheel pose also counteracts depression. 

Lie on your back. Bend your knees, bringing your feet close to your hips. Next, place your palms next to your ears with fingers pointing forward. Inhale and put pressure on your palms and legs and try to lift your body off the floor. Hold this position for a few seconds then relax.

Day 12

Lotus Pose

yoga poses weight loss one

Image Courtesy: drweil.com

Lotus pose, also known as Padmasana, strengthens the vertebrae, which increases the elasticity and flexibility of the spine. this yoga posture also gives relief from menstrual cramps and sciatica. Experts believe that performing this yoga pose during pregnancy help ease childbirth.

Sit with your legs crossed and back straight. Using your hands, carefully lift one foot up and place it on the other thigh. Look straight and place your hands on your knees. Take deep breaths and hold this position as long as you can.  

Loctus Pose

This pose strengthens the back and core muscles and improves your spinal mobility. How to do it? Lie down on your stomach with hands by your side. Inhale and lift your head, chest and arms up off the floor. Now, slowly try to lift your legs off the floor and keep your gaze on the floor. Retain this position for a few seconds then relax.

Day 13

Shoulder Stand Pose

According to experts, shoulder stand pose stretches the shoulders and neck muscles and sends more blood to the brain. This can help reduce fatigue and relaxes your mind.

Come into plow pose and then bend your elbows and place your hands onto your back. Now, slowly lift your feet up off the floor towards the ceiling, either one at a time or together. Once you raise the legs, don’t turn your head as it can cause serious injuries and keep your graze straight. Hold this position as long as you can then relax. Repeat this 15 times.

Bow Pose

According to an article about Bow Pose on Yoga International website, this asana "Encourages a powerful stretch along the front of the body and a deep opening at the heart center, helping you cultivate an attitude of fearlessness and grace."

Lie flat on your stomach. Slowly lift your upper body, just like you do in a cobra pose and simultaneously also lift your legs. Now, hold your legs with your hands and stay in this position for 10-15 seconds then relax.

Day 14

Chair Pose

Known as Utkatasana, this yoga posture strengthens the thighs and ankles, while toning your lower body parts. It stretches the shoulder and opens the chest, and is effective in reducing flat feet. 

Stand straight with your feet joined together. Now, fold your hands and stretch them up and bend slowly from your knees, exactly like you’d do in a squat position. Make sure that your thighs are parallel to the ground and hold this position for 10-15 seconds.

How you will feel by the end of week 2?

After second week, you will experience relief in your stress levels, your core muscles will be strengthened and your spinal mobility will improve. You will also learn the art of maintaining balance and focus.

Recommended Video

Third Week

Day 15

Boat Pose (Naukasana)

As the name suggests, you have to form a boat like position. Boat pose stimulates the kidneys, thyroid and prostate glands, and intestines, which in turn improves your digestion. To perform this asana, lie flat on the ground. Now, slowly lift your legs and upper body to form a V shape and keep your hands parallel to the ground. Stay in this position for 15-20 seconds then relax.

Day 16

Mountain Pose (Tadasana)

This yoga posture strengthens thighs, improves your posture, firms lower abdomen and relieves sciatica. Stand straight with your feet width apart. Fold your hands and stretch them up and slowly lift your ankle and balance on your toes. Look up at the ceiling and breathe slowly and relax. Hold this position for a few seconds. Do this 15 times.

Shoulder Stand Pose

According to experts, shoulder stand pose stretches the shoulders and neck muscles and sends more blood to the brain. This can help reduce fatigue and relaxes your mind.

Come into plow pose and then bend your elbows and place your hands onto your back. Now, slowly lift your feet up off the floor towards the ceiling, either one at a time or together. Once you raise the legs, don’t turn your head as it can cause serious injuries and keep your graze straight. Hold this position as long as you can then relax. Repeat this 15 times.

Day 17

Bow Pose

This yoga posture primarily benefits the chest and back. It opens up the chest and stretches out the back, which is especially beneficial for people who spend hours sitting in front of the laptop.

Lie flat on your stomach. Slowly lift your upper body, just like you do in a cobra pose and simultaneously also lift your legs. Now, hold your legs with your hands and stay in this position for 10-15 seconds then relax.

Don't Miss: This Is The Best Yoga For You, According To Your Zodiac Sign

Day 18

Half Spinal Twist Pose (Ardha Matsyendrasana)

Sit on the ground with your legs extended in front of you. Bend your right knee and place it close to your left hip. Slowly raise your right arm overhead and place it on the mat behind your hip. Place your left arm on your right knee and twist your upper body. Hold this pose for at least 10-15 seconds then return to the initial position. Repeat the same on the other side.

This yoga pose stretches the muscles of your upper body parts.

Day 19

Fish Pose

yoga poses weight loss seven

Image Courtesy: yogateket.com

Fish pose provides relief from respiratory problems by encouraging deep breathing. It also tones the pituitary parathyroid and pineal glands.

Lie flat on your back with arms by your side. Lift your hips and tuck your hands slightly beneath your hips and as you inhale, try to lift your upper body. Retain this position for a few seconds then relax.

Day 20

Cobra Pose (Bhujangasana)

Cobra pose will tone out your full body and the same will help to boost your metabolic rate which in return burns more calories. 

Lie on your stomach. Slowly raise your upper body and head with the help of your hands. Arch your neck slightly backwards and look at the ceiling. Ensure that your feet are joined together and navel is pressed against the floor. Retain this position for a few minutes then relax.

Day 21

Cat Stretch Pose (Marjariasana)

Cat pose stretches your spine and improves your body posture. Apart from it, this yoga pose is quite relaxing and help you sleep.

Get on all fours on the mat. Now, inhale deeply and arch your back towards the ground and try to see upward. Exhale and arch your spine towards the ceiling and look at the floor. Repeat this 15 times and relax.

Corpse (Sarvana)

This yoga pose is my favourite. Simply lie down flat on the ground on your back. Stretch your spine with your tail bone tucked in and place your arms by your side. Take deep breaths and try to relax your mind and body. Stay in this position for around 5-7 minutes. 

How you will feel by the end of week 3?

After third week, you will notice that your body is more flexible and you are more active. You will experience spinal flexibility, emotionally stability, improved posture and are now ready to get into the advanced version of yoga.

Stay tuned to HerZindagi for more such articles