Feb 01
Here is a Daily Yoga Sequence for Fitness and Mental Well-being (Approx. 30-40 mins): Morning Routine (15-20 mins) – Energizing & Strengthening (For Age group 50 years and above) Tadasana (Mountain Pose) – 1 min (Deep breathing & posture alignment). Vrikshasana (Tree Pose) – 30 sec on each side (Balance & concentration). Surya Namaskar (Sun Salutation) – 5 rounds (Full-body warm-up & flexibility). Adho Mukha Svanasana (Downward Dog) – 30 sec (Strengthens shoulders & legs). Bhujangasana (Cobra Pose) – 30 sec (Spinal flexibility & stress relief). Utkatasana (Chair Pose) – 30 sec (Strengthens legs & endurance). Trikonasana (Triangle Pose) – 30 sec on each side (Flexibility & digestion). 2. Evening Routine (15-20 mins) – Relaxation & Mental Clam Paschimottanasana (Seated Forward Bend) – 1 min (Calms the mind & relieves stress). Setu Bandhasana (Bridge Pose) – 30 sec (Spine-health & relaxation). Padmasana (Lotus Pose) and Pranayama (Deep Breathing) – 3 min (Mental focus & emotional balance). Shavasana (Corpse Pose) – 5 min (Full-body relaxation & mindfulness) In addition to the above, you may also try Bhramari Pranayama (Humming Bee Breath) before bed for better sleep & stress relief. For your convenience, a tailored daily yoga sequence, based on your endurance and weight loss goals while supporting mental well-being, is elaborated below. Morning Routine (20-30 mins) – Strength, Endurance & Weight Loss(For Age group below 50 years) This sequence focuses on activating muscles, burning calories, and improving stamina. Tadasana (Mountain Pose) and Deep Breathing – 1 min (Warm-up & posture alignment) 2. Surya Namaskar (Sun Salutations) – 8-10 rounds (Full-body activation & calorie burn) 3. Utkatasana (Chair Pose) – 30 sec (Strengthens legs, core & improves endurance) 4. Virabhadrasana II (Warrior 2 Pose) – 30 sec each side (Leg & core strength, focus & balance) 5. Adho Mukha Svanasana (Downward Dog) – 30 sec (Tones arms, core & legs) 6. Navasana (Boat Pose) – 30 sec (Core strength & fat burning) 7. Bhujangasana (Cobra Pose) – 30 sec (Spinal flexibility & stress relief) 8. Trikonasana (Triangle Pose) – 30 sec on each side (Flexibility, digestion & energy balance) 9. Vasisthasana (Side Plank) – 30 sec on each side (Core, arms & endurance boost) Jumping Jacks or Skipping (optional) – 1 min (Cardio boost & calorie burn) d) Evening Routine (20-30 mins) – Relaxation, Recovery & Mental Well-being This sequence relieves stress, improves flexibility, and aids recovery. Baddha Konasana (Butterfly Pose) – 1 min (Opens hips, improves blood circulation). 2.Paschimottanasana (Seated Forward Bend) – 1 min (Calms the nervous system, relieves stress). 3. Setu Bandhasana (Bridge Pose) – 30 sec (Strengthens back, reduces anxiety). 4. Padmasana (Lotus Pose) + Anulom Vilom (Alternate Nostril Breathing) – 3 min (Mental clarity & relaxation). 5. Bhramari Pranayama (Humming Bee Breath) – 2 min (Calms the mind & improves sleep). 6. Shavasana (Corpse Pose) + Guided Meditation – 5 min (Deep relaxation & mental rejuvenation). 👉 Bonus Tips for Faster Results: Stay constient-practice daily Pair yoga with walking, running, or swimming(as per your fitness plan) Maintain a healthy diet for weight loss Hydrate well For more fitness tips, visit our blog homepage-https://letsstayfit.net