My yoga routine and its benefits

Establish a yoga ritual for your well-being.

Are you going through a difficult time psychologically, do you feel alone, even bored?
This is the perfect time to practice yoga. After you have equipped yourself with yoga equipment , it's time for your morning and evening yoga routine . Why? Boost your vitality in the morning and relax in the evening. The key is a healthier lifestyle. In this article, discover how to set up a beginner yoga routine . If you ever have difficulty reproducing the postures, don't hesitate to adapt the asanas. But also, ask your doctor for advice if you are pregnant, have an illness or have a fragile back and joints.

Morning yoga routine to recharge your batteries

In the morning, your mind and body may still be asleep. Yoga can gently wake them up with a few simple postures, such as the sun salutation . In addition to boosting your immune system, this yoga routine will detoxify your body, reactivate your energy and organs, and energize your mind. But how exactly does it work? Alternating postures, arched and rounded backs or head up or down, gets the blood circulating in your body. This routine should be practiced every morning on an empty stomach for 10 to 15 minutes.

Sun salutation to gently wake up the body

Start your session with 3 to 5 sun salutations . However, repeat this sequence as many times as you feel. Stay tuned to your body and your intuition! It is important to combine breathing (slow and deep) with the postures, as shown in the image below ( Source: http://www.10-min-pour-etre-heureux.com/ ).

Morning Yoga Routine: Relaxation with Savasana

Every good morning yoga ends with a moment of relaxation (meditation) so that the body and mind integrate all the benefits of the session. Place yourself on your back in Savasana. For more comfort, we advise you to place a cushion under your legs at knee level. Then, concentrate on your breathing.

Evening Yoga Routine for Better Sleep

After a difficult day and especially during confinement, it can be difficult to fall asleep. Thus, the evening yoga ritual will relax the body and release the tensions accumulated during the day to avoid sleep disorders. Your mind will be soothed. Do not hesitate to practice just by candlelight or subdued light and with soft music. This sleep yoga ritual will only take you 10 to 15 minutes. For optimal relaxation, lengthen your exhalation compared to the inhalation, because it is the exhalation that is linked to the relaxation of the nervous system.

Evening yoga postures: Child's asana (Balasana)

Child's pose is very simple to do. Simply kneel on your yoga mat and place your forehead on the floor while extending your arms forward. Focus on your breathing. In addition to stretching your back, this asana allows you to refocus on yourself.

Feet on the wall (Viparita karani) in your evening yoga

Here too, this is an easy posture to reproduce. Place your legs against a wall and bend them if you are not flexible. Your back is placed on the ground on a yoga mat . Your arms are alongside your body or crossed, palms facing the ground. If necessary, place a cushion under your pelvis. The benefits? The blood circulation in your legs is boosted, your pelvis opens and your spine relaxes.

Stork Pose (Uttanasana) on a Chair

For this asana, sit on the front of a chair with your feet on the floor. Lower your upper body forward and place your hands on the floor. Relax your neck and feel your breathing. This is a good way to relax your back and clear your mind by irrigating the brain. If you have high blood pressure, do not perform this posture.

Lion Pose (Simhasana) for a Successful Beginner Yoga Ritual

Lion pose will relax and stretch the jaws, neck and skull. On your knees, sit on your heels. With your mouth wide open, stick your tongue out towards your chin and look up. As you exhale, feel free to make a sound.

Beginner Yoga Routine: Relaxation with Alternate Nostril Breathing Pranayama (Nadi Shoddhana)

At the end of the yoga session , the alternate breathing pranayama involves a slow and deep breath conducive to relaxation, while rebalancing the 2 polarities (lunar and solar) of the body. To do this, take a seat in a tailor's or lotus position on a meditation cushion . Block one nostril (with your thumb for the right nostril and your ring finger for the left nostril) and inhale. Exhale while changing nostrils. Then, do the same with the other nostril. Repeat 5 times.