Yoga comes from a Sanskrit word that means unity or bringing two different things together. Yoga explains that the human mind and body come together in yoga. If we see yoga technically we will see that it consists of some of the most common exercises but it combines breathing as well as positive energy.
While you are a beginner the yoga workout plan seems very adventurous. Any individual starts with simple exercises, however, it has an approach of meditation as well. For most people, yoga is a simple exercise that will help them shape their body whereas others think yoga is a good way to help their mind and find a good balance of emotions. Here I will discuss a simple 20 minutes workout plan for beginners and newcomers.
Table of Contents
Why Yoga Workout Plan for Beginners?
Being new to anything is always shaky initially yet full of adventure. It is more so while you put your life energy towards what you do as fresh. Practicing yoga helps in mind stability also. Understand the cause why you want to learn yoga and try to focus on the cause. This will provide a positive approach to your workout plan for yoga.
What Kind of Yoga Workout Plan Will be Effective for Beginners?
The workout plan should be a mix of easy and complex yoga postures. One essential thing you must remember is to practice simple PT exercises before you start yoga and practice breathing exercises after you finish.
As a matter of fact, it is safe to say that the scope of yoga is very diverse. It is not just limited to physical fitness or curing ailments it is also very important for enhancing beauty, boosting memory, and improving mental health.
Who can be Beginner While Practicing Yoga Workout Plan?
Yoga is great for any age and any physique. Yoga is not just specified for one gender or age, it helps all body types regardless of age and gender. From a child who has growth issues to a senior citizen with flexibility issues, yoga addresses everything for everyone.
With the help of this article, you will be able to know in detail about the simple yoga poses that any beginner can use at home. Apart from this, we have also listed down some important benefits that will help you to know why you need to skip all the heavy exercises and only focus on yoga.
Since the selection of yoga poses is very important for beginners, this article will help you know about the yoga poses that will benefit you the most.
Why Yoga Is The Only Solution?
We have seen people talking about the importance of running and exercise in general. However, most exercise helps in targeting just one group of muscles. Weight-based exercises are especially targeted for the different groups of muscles and the individual must know in detail about the weight lifting technique, otherwise, it can result in injury.
Overall, for every exercise the scope is limited, it requires grip over technique and a lot of investment. However yoga does not require so many types of equipment, rather it works on body and takes it as weight and works on it. In case you do not have the proper gear or you do not join an institute, this will affect your exercise pattern as well.
Benefits of Yoga Workout Plan for Beginners
Some of the main reasons people prefer yoga over other exercises include:
- Yoga is great for mental health. It helps in relieving stress, getting over anxiety, and helping you control your emotions in all kinds of situations through deep breathing and positive imagery.
- Yoga is excellent for beauty enhancement. It helps in shaping the body. It also helps in making the skin more elastic, better looking, radiant as well as help in improving the healing process.
- If you have body scars you will see them heal as well and your nails will become stronger and shiny. Apart from this, your hair will grow faster and become thicker.
- Yoga is great for internal body functions like digestion, breathing, mental fitness as well as heart health.
- Yoga is an excellent way to lose weight, especially as it helps in shedding fat and gaining muscle.
- Yoga is an excellent exercise for people who do not want to invest in weight equipment and still want to lift the weight. With yoga you will not lift any external weight, instead, you will be lifting your body weight.
- The best thing about yoga is that it helps in curing pain. The issues related to lower back, neck stiffness, shoulder stiffness, and muscle strain.
- With the help of yoga, you will be able to regain the flexibility in your muscles and this will eventually help you to improve your daily movement.
- Yoga has anti-aging effects that will help you stay active and healthy throughout your life.
20 Minutes Life-Changing Yoga Workout for Beginners
For starting your yoga routine, you need to make a proper flow. You will eventually notice that a yoga flow for beginners is completely different from the yoga flow that you will notice once you will get to the professional level.
You will see improvement in your moves and you will also see that you can perform all exercises properly. For the beginner, bending too much or stretching too much can cause injury, so you need to listen to your body. An easy 20 minutes yoga workout will include the following poses.
Cat Pose (Marjariasana) and Cow Pose (Bitilasana)
This pose is excellent for helping the lower back muscles open. This will also help you engage your core and you will gain elasticity in your overall body. All you need to do is get on all fours and then slowly try to move.
Start with making an arch in your back, bend a little and then get straight. You need to mimic the cat when she tries to extend her paws.
Chair Pose (Utkatasana)
As the name suggests, you just need to imagine that you are sitting on an invisible chair. While posing, you will see that your feet and your legs will start to burn. Make sure that you are holding and balancing your weight properly.
This will eventually help you tighten your core, strengthen your leg muscles and make your hips wider and flexible. Chair pose is important for athletes and MMA professionals who need to find their natural body balance.
Standing Forward Bend (Uttanasana)
This pose is also known as the forward fold which means that you need to stand straight. Now hold your hands above your head and slowly try to bend down just to touch your feet.
Most people suggest touching the ground but for beginners, this can be challenging. Most people keep their back stiff while touching their feet, others try to bend their knees.
Both these things are wrong, you need to keep your legs straight so you don’t topple forward or feel too tense.
Four-Limbed Staff Pose (Utthita Chaturanga Dandasana)
This is also known as plank pose however, like basic plank pose you don’t just hold your weight instead you need to move as well. You can start by getting into plank pose and then, extend your both feet. Keep the sensation in your feet but move it to the fingers of your feet.
Now hold it there for at least 30 seconds and then get back to the initial position. This is the pose that will help you engage your core as well as your fore and hind limbs.
This might burn in the start but this is because your body is getting used to regaining flexibility.
Bottom Line
To sum it all up, it is safe to say that yoga is the best exercise that can be performed at home. With the help of yoga, you will be able to improve your quality of life. It is not just linked with weight loss, yoga will eventually help you improve your overall physical and mental fitness.
Questions and Answer on ‘Best 20 Minute Yoga Workout Plan for Beginners’
What Is A Good Yoga Routine Or Workout Plan For Beginners?
A yoga routine is good for anybody. It depends on the body type also. A good yoga workout plan always consists of three basic yoga practices.
- Simple PT exercise
- Yoga Posture (Combination of Simple and Complex Exercise)
- Breathing Practice
How Long Should A Beginner Yoga Session Be?
A beginner should practice yoga for 30 minutes each day. Initially, while you start practice for only half an hour. If you are old then two or three times a week. Now for young people, you can stretch it for an hour or an hour and a half each time.
If you can perform yoga for 20 minutes per session, that’s also great. Now don’t be too time conscious. Try to practice with fun, relax and set a realistic goal which is possible by you with your age. But a minimum time set is for half an hour.
What Is The Easiest Yoga For Beginners?
While you are starting yoga practice combination of balanced postures works great. Now whatever type of yoga you practice Hatha Yoga holds a special place for beginners. For example, practicing these asanas will provide a positive effect all time.
- Sun Salutation
- Paschimottanasana – Sitting Forward Bend Pose
- Bhujangasana – Cobra Pose
- Salabhasana – Locust Pose
- Trikonasana – Triangle Pose
Hatha Yoga practice provides a balance of two energies in our body. So, in genuineness, from beginners to pros it is all hatha yoga that we practice most of the time.
Can I Teach Myself Yoga?
You can teach yourself anything, fundamentally it should be worthy for you experientially. You can teach yoga by yourself, however, you will spend more time on simple things. Even financially also if it cause you a greater risk of injury without any expert. One solution that appears in this lock-down covid-19 period is learning yoga from a high-quality online course.
Is 20 Mins of Yoga A Day Enough for Beginners?
It is not sure from any studies that how much exercise to practice. But common practice is suitability. If half an hour of exercise suits your physic then go for that else practicing just 15 -20 minutes of yoga daily or every other day provides improved health, the focus of mind, and functioning memory.
What is The Best Time to Do Yoga?
Most yoga schools in India suggest practicing yoga in the morning with the sunrise. Even it is a daily practice for most health-conscious Indians. But those who wake up late or night owls then it may not give you all the benefits. Dusk or early evening also is a good time to practice yoga provided you maintain a proper level of energy.
Is Yoga Easy for Beginners?
Yoga is handy for anyone and everyone. Everything becomes easy if you practice yoga thoroughly. Now, most of the time due to undisciplined lifestyle yoga or any exercise becomes very tough for you. Practice PT as well as easy yoga posture initially, and you will be good to go. Your body provides a signal for its wellness and dullness both so understand your body and practice consistently.
Can Beginners do Yoga at Home?
Yoga can be done at any place including your home, but initially, it is great to learn from an expert or an instructor. You can still practice from a good online session or from a private yoga group that maintains all the covid-19 protocols. Whatever you perform be safe and secure from disease.
Conclusion
Yoga is a complete exercise that will affect all parts of the body and it will eventually make your daily house chores better. For beginners, it does not matter whether you practice for a 20-minute yoga workout plan or 30 minutes. Principally you must be fit. This is because it improves the strength and endurance in the body and you will be able to work for multiple hours at a time without getting tired. So you can cook, clean or jog but you will not get tired at all.
FURTHER READING
Have you enjoyed reading about “Best 20 Minute Yoga Workout Plan for Beginners”? Also, check various Topics on Yoga and related topics on Yoga. Relevant issues like Porn in young People, Overpopulation in India 2020 also. Take a look at our collection of articles about books for life as well as other categories in health & Inspiring Indians Life also. Alternatively, read our article about the top benefits of honey for fighting against coronavirus to increase our stamina, & other interesting ideas for various vegetables in our daily groceries.
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