10-minute Yoga for Beginners | FULL BODY YOGA STRETCH | Daily Yoga Routine | Dr. Hansaji

10-minute Yoga for Beginners | FULL BODY YOGA STRETCH | Daily Yoga Routine | Dr. Hansaji



In this video, Dr Hansaji Yogendra who has years of experience will guide viewers through a beginner-friendly asana sequence designed to energize, center, and relax the mind and body.

It breaks the misconception that “Yoga is not meant for me” and “I can’t do Yoga!”

Dr. Hansaji reassures Yoga is for everyone! and that there are numerous benefits of practicing yoga, both for the mind and body.

This 10-minute asana sequence, which includes a range of standing, sitting, and lying down postures are suitable for beginners who are in good health.

You will learn how to perform postures such as Talasana 2, Konasana 2, Standing Vakrasana, Yoga Mudra, Parvatasana, Bhujangasana, Yashtikasana, Pavanmuktasana, Hastapadangushtasana, and Sukhasana.

But we must always remember to understand the importance of listening to one's body and only pushing oneself to a comfortable level. This approach makes the sequence accessible to a wide range of viewers, regardless of their level of experience with yoga.

Let us assure you that by doing this series one will feel more relaxed, centered, and energized and you will carry this sense of calm and centeredness throughout their day.

In addition to the physical benefits of practicing yoga, one must understand the mental and emotional benefits.

By doing these asanas in the morning, we can reduce our dullness or “tamas” and start your day with high energy levels. Practicing yoga regularly can also help to be more mindful and calmer in situations that are challenging.

Overall, this video is a perfect introduction to yoga for beginners who want to experience the benefits of this ancient practice. By following along with the 10-minute asana sequence, viewers will learn how to connect with their body and breath, reduce stress, and cultivate a greater sense of wellbeing.

Time stamp –
00:00 – Introduction
00:52- talasana 2
01:33- Konasana 2
02:14- standing vakrasana
02:43- yoga mudra
03:06- parvatasana
03:31- Bhujangasana
04:08- yastikasana
04:45- pawanmuktasana
05:16- hastpadangushtanasna
05:53- sukhasana

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[Music] namaskar some people say yoga i have been teaching yoga for many years and I would like to assure you that yoga z yoga has numerous benefits for mind as well as body today I will be showing you some yoga asan sequence that is good for beginners who are in good health in this 10 minutes sequence we will be focusing on some easy yoga assets by the end of these practices you will feel more relaxed centered and energized remember to listen to your body language and push only that much which you feel comfortable so let's begin with the asan sequence for the beginners so now understand how to do these ass talasan 2 stand straight with one foot gap between two feet hands besides your body now inhale raise your both the arms up and simultaneously stand on your toe stretch yourself upwards fully hold your breath for some time and while exhaling rotate both your hands from behind and simultaneously bring your heels also down both these movements hands and feet movement should be properly synchronized along with it breathing also should be synchronized you should take a full breath in hold full breath out and stay for konasan 2 stand straight with three to four feet gap between your both legs hands besides your body now raise your right hand from the side palm facing upwards and bring your arm up to your ear and your head and arm and the whole body should be bending to the left side with all this you have to inhale fully stay there for some time and then slowly while exhaling come back to the original position repeat the same thing on the other side this is a very good stretch on your waistline and do as much as possible third is standing vakrasan keep two and a half ft gap between both the legs feet parallel to each other firmly get both your hands up at the shoulder level palm facing downwards now looking at your right fingertip twist your whole body from the right side and go behind do this while exhaling and then while inhaling come back to the normal position repeat the same on the other side fourth asan is yoga budra sit on the floor in sukasan or in padmasan hold your left wrist with the right palm behind first while inhaling roll your shoulders back and then while exhaling try and relax your shoulder and bend forward at the center stay there for some time and come back again now parvatasan in parvatasan raise your both arms up from the side and join both arms in namaste position above your head stretch your whole body upwards hold the breath for some time and then while exhaling turn your palm outwards and roll it rotate it and bring it down back to normal position now let's do bhujangasan here person has to lie down on stomach in bjangasan lie down on your stomach straight and put your forehead on the ground both the palm facing downwards aligned with your chest elbows upwards not protruding out with the body now slowly while inhaling first raise your head up then neck and then little bit shoulders up look upwards and then while exhaling come back to your normal position another posture is yesticasan here you lie down on your back while inhaling raise both arms up above the head and simultaneously put your toes outwards so that your whole body is in a stick way arm movement foot movement and breathing movement all should synchronize together neuromuscular coordination stay there for some times and then slowly while exhaling relax your whole body bring your arm from front to the normal position both the toes again in a relaxed position now let's do pavar btas now lie down on your back straight now gently bend your right knee and get it towards your chest try to hold your shin of the right leg with both the arms while doing all that you are supposed to exhale hold it for some times inhaling release your leg get it to the starting position do the same thing on the other side with other leg and finally when you have done with each leg then do the same thing with both the legs now let's do huspa gustasan lift your right leg straight above as much as you can try to hold the toe if possible otherwise stay in that position for some times with raised leg and while exhaling bring it down do the same with the left leg exhaling lift your leg up do the same on the side while exhaling take your right leg towards right side to try to touch your toe and bring the leg come back in all these movements your legs should be straight and now finally let's sit quietly in sucasan position both legs crossed with each other the distance of knees should be even from the ground arms both the palms on your thigh relax your shoulders relax your elbows sit straight and now close your eyes and try to see that you are just watching your breath stay in this position it's a beautiful meditation technique sit in this position for some time as long as you are free from thoughts and stay in a quiet state and then open your eyes so this is the sequence to be followed for the beginners this sequence will help you to connect your body and breath doing these asas in the morning will help you to reduce your dullness and tabas so that you will begin your day with high energy and positive strength it also helps you to be more mindful and calmer in situations that are challenging so motivate your body to follow these routines practice yoga regularly and stay fit from the inside and from the outside namaskar

#10minute #Yoga #Beginners #FULL #BODY #YOGA #STRETCH #Daily #Yoga #Routine #Hansaji

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