7 Yoga Asanas Every New Yogi Must Do During The
Quarantine At Home!
Are you bored of watching movies/TV series or scrolling through various apps and
social media? Are you wondering how to turn this isolation period into something
constructive and healthy? If thats what you are contemplating then Adhiroha
brings to you an alternative that you would love! This article will ever so lightly
tap into the realm of mental, spiritual and physical well-being which is perhaps the
most valuable thing you can do to yourself during this lockdown period.
With the drop-in Yoga classes near you closed for the time being Adhiroha (Insert
the link to the last blog here) which provides class-apart residential yoga classes in
Rishikesh, India brings for all its readers 7 beginner yoga asanas which one can do
during the quarantine at the comfort of their homes and turn this essential but
boring isolation period into a quality and healthy quarantine!
Before you start, first things first, please make sure of the following:
Don’t force yourself or get frustrated with the lack of flexibility initially. Trust
your body, it will slowly adapt to your new hobby
Be regular and the many benefits of yoga will slowly appear - it’s no magic after.
Yoga is all about practice (Sadhana).
Focus on breathing, right from the start.
Enjoy Yourself - The Ultimate goal of yoga is about being happy!
Bearing this in mind, here is our first asana:
1. The Mountain Pose (TADASANA)
Ever seen a mountain? You have to adopt its majestic steadiness and soak it in
your body. The word ‘Tada’ means a mountain. It is the starting position for all the
other asanas.
Getting into the pose:
Stand with your heels slightly apart and place your arms next to the torso. Gently
lift and spread your toes and the balls of your feet, then lay them softly down on
the floor. Balance your body weight on your feet. Lift your ankles and firm your
thigh muscles while rotating them inwards. As you inhale, elongate your torso and
when you exhale release your shoulder blades away from your head. Broaden your
collarbone and elongate your neck. Feel your shoulder blades coming towards
each other and open your chest; keep your palms facing inwards towards the body.
Imagine a string drawing the crown of the head up to the ceiling and breathe
deeply into the torso. Hold for 5-8 breaths. Mountain pose may seem simply as
standing but trust us, with the right breathing rhythm, there will be a lot you’ll see.
2. Crescent Lunge (Utthita Ashwa Sanchalanasana)
This asana resembles the of a crescent moon and taps on a set of muscles that will
leave you rejuvenated.
Getting into the pose:
Take a big step forward with your left foot to start in a staggered stance, with your
feet almost mat-length apart.Bend your front knee and keep your back leg straight
and heel lifted off the floor. Try to bend your front leg so that your thigh is parallel
to the floor. Square your hips toward the front.Extend your arms toward the ceiling
on either side of your head and stretch up as you also press into the mat and feel
the stretch in your hips.
Hold for 5 breaths and repeat on the other side.
Apart from giving you the perfect yogic picture this asana helps improve not only
your physical attributes but also spiritual and mental health.
3. Downward-Facing Dog (Adho Mukha Svanasana)
Having done the two most fundamental standing asanas we will now attempt to do
a Adho Mukha Svanasana which target a different set of muscles in our body. This
asana is very common and amongst the popular asanas that are practiced on a
regular basis.
Getting into the pose:
Come on to all fours with your wrists under your shoulders and knees under your
hips. Spread your fingers wide and press your index finger and thumb into your
mat. Lift your tailbone and press your bottom up and back, drawing your hips
toward the ceiling. Straighten your legs as best as you can and press your heels
gently toward the floor. Walk your hands forward to give yourself more length if
you need to. Your head should be between your arms, facing your knees, and your
backs should be flat. Hold for 5–10 breaths and enjoy.
4. Plank
If you have always fantasized about a nice yogic set of abs, planks can be a
starting point for it. Plank improves our core and teaches us how to balance on our
hands while using the entire body to support us.
Getting into the pose
From all fours, tuck in your toes and lift your legs up off the mat. You can take
support of your arms initially. Slide your heels back enough until you resemble a
straight line of yogic energy from your head to your feet. You must engage the
lower abdomen by keeping your shoulders away from your face and especially
ears. Make sure your chest is tight and you can feel the tightness in your core.
Breath deeply for 8-10 breaths.
5. Upward-Facing Dog (Urdhva Mukha Svanasana)
This exercise can be seen as an opposite of exercise 3 but is extremely effective in
targeting an overall muscle set in your body the effects of which can be seen
almost immediately!
Getting into the pose:
Yet again, get on all four limbs and then slowly drop the hips forward to the floor.
Press palms down into the floor, drop the shoulders down and back, press the chest
forward and reach the crown of the head up towards the ceiling.Inhale and lift
thighs and legs off of the floor by pressing the tops of the feet down and engaging
mula bandha. Breathe and hold for 1-3 breaths, To release: bend the knees and lift
the hips back up into table position.
Trust us, you will love this asana as this becomes one of the core asanas for
opening up the chest, back and strengthening your entire body.
6. Child’s Pose
This pose will help transition your yoga session into its conclusion by giving you a
comforting feeling after your exercises. This pose is the best to use when you feel
tired and can be done almost anytime to release stress and fatigue.
Getting into the pose:
This asana is simple, just start on all fours then bring your knees and feet together
as you sit placing your buttocks on your heels. Now stretch your arms forward
with your head between your forearms place your palms on the floor. The palms
or fists can be stacked under the forehead, or the arms can be alongside the body
with the palms up. Breathe and hold for 4-12 breaths. To release, place the palms
under the shoulders and slowly inhale to a seated position.
7. Sukhasana
Sukhasana is the most comfortable position for your meditation or pranayam. It
gives the practitioner an effect of surreal calmness and that’s why we have chosen
it to be the concluding exercise.
Getting into the pose:
Just, sit comfortably on the mat with crossed legs. Keep your spine straight. Place
your hands on your knees. You can use the Jnana mudra or Chin mudra. Relax
your body and breathe gently.
This asana is meant to transition your yogic experience from a physical to a
spiritual one and manifest the sanctity of your yogic practice.
On the whole, this combination of 7 asanas is sure to deliver a ton of value to your
quarantine. These asanas can be easily practiced at home and should kickstart your
yoga home routine!
