By Dr. Rita Khanna
This at home Yoga workout is designed to bring you to a level where you can continue the practice at home. It is suitable for those already practicing Yoga at home or have been trained in Yoga practices to some extent. The beginner is advised to consult and practice under the guidance of a Yoga teacher or a person competent to teach Yoga before continuing the practice in one’s own at home.
Structuring Your Daily at Home Yoga Workout
Sit on a folded blanket – in any of the recommended Yoga sitting positions. Make your body still, and when your breath becomes calm and rhythmical, take a slow and deep breath on an inhalation, and then exhale while chanting OM with a long ‘Ooooooo’ and a shorter ‘Mmmmm,’ which ends with the end of the exhalation – about 2/3rds of the exhalation on the ‘Ooooooo’ and 1/3rd on the ‘Mmmmm.’ Repeat OM chanting three times.
The following group of the at home Yoga workouts removes stiffness from the joints and helps the muscles to become flexible. Coordination between bones, muscles, joints, and ligaments improves so that they work naturally and spontaneously. Problems in the knee joints, hip joints, ankle joints, shoulder joints, and wrist joints can all be remedied by these Asanas. It is excellent for those with rheumatism, arthritis, high blood pressure, heart problems, or other ailments where vigorous exercise is not advised.
Exercise 1: Toe Bending
Assume the base posture with legs stretched directly in front of the body. Place the hands on the floor by the side of the trunk. Lean backward, taking support on the straight arms. Become aware of the toes.
Move the toes of both feet slowly, backward and forward, keeping the feet rigid. Repeat ten times.
Exercise 2: Ankle Bending
Remain in the base position as in exercise 1. Move both feet backward and forward as much as possible, bending them from the ankle joints. Repeat ten times.
Exercise 3: Ankle Rotation
Remain in the base position as in exercise 1. Separate the legs, keeping them straight. Keep the heels in contact with the floor. Rotate the right foot clockwise about the ankle. Repeat ten times.
Rotate the right foot in the same way but anti-clockwise. Repeat ten times. Repeat the same procedure with the left foot. Then rotate both feet together.
Exercise 4: Ankle Crank
Assume the base position. Place the right ankle on the left thigh. With the assistance of the left hand, rotate the right foot clockwise ten times. then anti-clockwise ten times.
Repeat the same procedure with the left foot.
Exercise 5: Knee Bending
Assume the base position. Bend the right leg at the knee and clasp the hands under the right thigh. Straighten the right leg, without allowing the heel or toe to touch the ground. Keep the hands under the right thigh, but allow the arms to straighten. Bend the right leg as much as possible at the knee, bringing the heel near the right buttock. Repeat 10 times.
Now repeat the same procedure with the left leg.
Exercise 6: Dynamic Spinal Twist
Assume the base position. Separate the legs as much as is comfortable. Keeping the arms straight, bring the right hand to the left big toe, and stretch the left arm behind the back. Keep both arms in one straight line. Turn the head and look backward, directing the gaze to the left hand. Turn the trunk in the opposite direction; bring the left hand to the right, big toe, and stretch the right arm behind. This is one round. Repeat 10 or 20 times.
At the beginning of your at home Yoga workout, do the exercise slowly, then gradually increase the speed.
Exercise 7: Half Butterfly
Assume the base position. Fold the right leg and place the right foot on the left thigh. Place the left hand on the left knee, and the right hand on the top of the bent right knee. Gently move the bent leg up and down with the right hand, allowing the leg muscles to relax as much as possible. Continue this exercise until the right knee starts to touch, or nearly touch, the floor.
Repeat the same process with the left knee.
After some days or weeks of at home Yoga workouts, the knee should comfortably rest on the floor without effort.
Exercise 8: Full Butterfly – i
In the base position, bring the soles of the feet together. Try to bring the heels as close to the body as possible. Interlock the fingers and place them under the feet. Gently push the knees towards the ground, utilizing the elbows, and bend the body forward. Try to touch the ground with the head; this won’t be easy initially.
Exercise 8: Full Butterfly – ii
Keeping the soles of the feet together – place the hands on the knees. Utilizing the arms – push the knees towards the ground, allowing them to move upward again gradually. Repeat 20 or more times.
Exercise 8: Full Butterfly-iii
Maintain the same position, but place the hands on the floor behind and to the side of the back, keeping the arms straight. Move the knees up and down slowly 20 times or more.
Exercise 9: Hand Clenching
Hold the arms straight out in front of the body so they are on the same horizontal plane as the shoulders. Stretch and tense the fingers of both hands. Close the fingers over the thumbs to make a tight fist. Again, stretch and tense the fingers. Repeat this movement ten times.
Exercise 10: Wrist Bending
Maintain the same position as in exercise 9. Bend the hands at the wrist as if you are pressing the palms against a wall. From the upward pointing of the fingers, bend the hands at the wrist and point the fingers downward. Again, point the fingers upward. Repeat ten times.
Exercise 11: Wrist Joint Rotation
Stay in the same position as in exercise 10, but with only the right hand extended. Clench the right fist and rotate it clockwise ten times about the wrist. Then, rotate the fist anti-clockwise ten times. Repeat the same movement with the left hand.
Extend both arms in front of the body, with the fists clenched. Rotate the fists together, ten times clockwise, and then ten times anti-clockwise.
Exercise 12: Elbow Bending
Maintain the same position as in 11, but hold both arms outstretched with the hands open and the palms uppermost. Bend both arms at the elbows, touch the shoulders with the fingers, and straighten the arms again. To complete this part of your at home Yoga workout, repeat ten times.
Exercise 12: Variation-i
Perform the same exercise but with the arms extended sideways- Repeat ten times.
Exercise 13: Shoulder Socket Rotation
Stay in the same position as in exercise 12 Variation-i. Make a circular movement from the shoulder joints, keeping the fingers in contact with the shoulders. Repeat ten times clockwise, then ten times anti-clockwise. Try to make the circular movement of each elbow as large as possible, bringing the two elbows in contact with each other in front of the chest.
Exercise 14: Neck Movement-i
Assume the base position. Slowly move the head forward ten times.
Exercise 14: Neck Movement-ii
Slowly tilt the head to the left and right, first while facing directly forward and then turning the head to the left and right. Repeat both methods ten times.
Exercise 14: Neck Movement-iii
Slowly rotate the head in as large a circle as possible, ten times clockwise and ten times anti-clockwise. Do not strain.
Preparatory Practices (Part II)
This part of your at home Yoga workout strengthens the abdominal muscles and organs. The asanas improve the digestive system, which is essential for the proper functioning of other body systems and beneficial for stamina and endurance.
Exercise 15: Leg Rotation
Lie flat on your back, with the legs straight and the arms beside and in line with the body. Keeping the right leg straight – raise it off the floor. Rotate it clockwise ten times and then ten times anti-clockwise. Keep the rest of the body, including the head, flat on the floor during practice. Do not strain.
Exercise 16: Cycling-i
Stay in the same position as in exercise 15. Raise the right leg and make ten forward cycling movements, followed by ten reverse cycling movements. Repeat the same procedure with the left leg.
Exercise 16: Cycling-ii
Using both legs, make alternate cycling movements ten times forward and then ten times in reverse.
Exercise 16: Cycling-iii
Keep the legs locked together and do 10 forward cycling movements, followed by the reverse movements. Keep the rest of the body, including the head, flat on the floor during this part of your at home Yoga workout.
Exercise 17: Leg Lock Posture-i
Lie flat on the back. Bend the right leg and bring the thigh near the chest. Interlock the fingers and place them over the knee. Inhale deeply and exhale, emptying the lungs. While retaining the breath outside, lift the head and upper portion of the chest, and try to touch the knee with the nose. While inhaling, slowly return to the supine position. Relax the whole body. Repeat ten times with each leg.
Exercise 17: Leg Lock Posture-ii
Fold both legs and wrap the arms around the knees. Repeat the head and upper chest raising movement ten times, taking great care to coordinate respiration with the physical movement.
Exercise 18: Rocking and Rolling-i
Lie flat on the back. Fold both legs up to the chest. Interlock the fingers, and place them around the shin, just below the knees. Roll the body from side to side, touching the side of the legs on the floor. Do 5-10 times.
Exercise 18a: Rocking and Rolling-ii
Remain in the same position; wrap the arms around the knees and rock the whole body on the spinal cord. Try to come to a squatting position on the feet—practice 5-10 backward and forward movements.
Use a folded blanket for the following practice so that the spine is not damaged. Be careful that the head does not hit the ground with force. Not to be practiced by persons with spinal problems.
Exercise 19: Sleeping Abdominal Stretch Pose
Lie flat on the back. Bend both knees, and place both feet flat on the floor, closer to the buttocks. Interlock the fingers and place them under the back of the head. While inhaling, move your knees to the right side and your head to the left side. Throughout the practice, keep both the knees and feet together. Practice 10 complete rounds.
Exercise 20: Naukasana (The Boat Pose)
Lie flat on the back, arms at the side of the body, palms facing down. Inhale and raise the legs, arms, head, and trunk. The head and feet should not be raised more than one foot off the ground. The arms should be held at the same level and aligned with the toes. Hold the raised position for a comfortable time, then exhale and slowly return to the starting position. Relax the whole body. Do this asana five times. You have now completed your at home Yoga workout.
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Courtesy: Dr. Rita Khanna’s Yogashaastra Studio.
A popular studio that helps you find natural solutions for complete health.
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About Dr. Rita Khanna
Dr. Rita Khanna is a well-known name in Yoga and Naturopathy. She was initiated into this discipline over 25 years ago by the world famous Swami Adyatmananda of Sivananda Ashram in Rishikesh (India).
Dr. Rita firmly believes that Yoga is a scientific process which helps us to lead a healthy and disease-free life. She is also actively involved in practicing alternative medicines like Naturopathy. Over the years, she has successfully practiced these therapies and providing succor to several chronic and terminally ill patients through Yoga, Diet, and Naturopathy. She is also imparting Yoga Teachers Training.
Dr. Rita Khanna is currently running a Yoga Studio in Secunderabad (Hyderabad, India).
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The At-Home Yoga Workout Today
By Gopi Rao and Faye Martins
Are you looking for a way to stay active and centered while staying at home? Yoga might be the answer you’re looking for! Whether you’re a seasoned yogi or new to the practice, an at-home yoga workout can help improve your flexibility, strength, and overall well-being. Plus, with no fancy equipment or gym memberships, it’s easy to get started right in the comfort of your living room.
Yoga Poses for Beginners
There are plenty of yoga poses that are great for beginners. Here are a few to get you started:
1. Mountain Pose:
This is an excellent pose as it helps ground and center your body. Stand with your feet hip-width apart and your hands at your sides. Take a deep breath in, and raise your arms overhead as you exhale. Gaze up at your hands and take another deep breath in. As you exhale, bend forward from the hips, keeping your spine straight. You can place your hands on the floor in front of you or your shins if you cannot reach the floor. Hold this pose for a few breaths before slowly returning to standing.
2. Downward Facing Dog:
This classic yoga pose is excellent for beginners as it stretches the whole body and can be modified to suit your level. Start on all fours with your wrists under your shoulders and knees under your hips. As you exhale, press into your palms and lift your knees off the floor, sending your tailbone towards the ceiling. Straighten your legs as much as possible without compromising the position of your spine – if you cannot straighten your legs fully, keep them bent. Hold this pose for a few breaths before returning to all fours.
3. Cobra Pose:
Assuming you are already in a Downward Facing Dog position, to do Cobra Pose, shift your upper body forward. Your hands are already on the mat and shoulder-width apart. Begin to slowly bottom out on your belly and lift your chest off the ground. Only go as far as possible while keeping your pelvis and legs firmly planted on the ground. Keep your shoulders down away from your ears, and gaze forward. Hold this pose for a few breaths.
Yoga Poses for Intermediate Practitioners
Yoga has endless benefits, so it’s become a popular workout regimen. Specific poses for intermediate students can help improve balance, flexibility, and strength. Here are three yoga poses for intermediate practitioners to incorporate into their at-home yoga workouts:
1. Warrior III: This pose is excellent for strengthening the legs and improving balance. Start in a standing position with your feet hip-width apart. Shift your weight onto your left leg as you lift your right leg behind you, keeping your pelvis level. Extend your arms out in front of you parallel to the ground. Hold for 5-10 breaths before switching sides.
2. Chair Pose: The chair pose is excellent for toning the core and glutes. Begin in a standing position with your feet together. As you bend your knees and lower your hips into a squatting position, bring your arms up overhead into a “V” shape. Keep your back straight and hold for 5-10 breaths before returning to standing.
3. Camel Pose: Camel pose stretches the whole front body, including the chest, shoulders, and abs, while also increasing flexibility in the spine. Kneel on the ground with your knees hip-width apart and place your hands on either side of your hips. Gently arch your back and press down into your hips as you reach overhead with both arms to grab hold of each ankle (or calf). Lean back and relax into the pose.
Yoga Poses for Experienced Students
Many advanced yoga poses can be performed at home without equipment. Some of these poses include the following:
1. Crow Pose: This pose requires balance and core strength. Start in a low squat with your hands on the ground before you. Place your knees on the backs of your upper arms and slowly lift your feet off the ground. Hold this pose for 30 seconds to 1 minute.
2. Pigeon Pose: This pose is an excellent hip opener that stretches the hamstrings, glutes, and lower back muscles. Start in the Downward Facing Dog position with your feet hip-width apart and press firmly into your palms and heels as you lift your hips up and back towards the ceiling. Bring one knee toward your chest, then place that shin underneath you at 45 degrees.
Benefits of Yoga
1. Yoga can help improve your flexibility and range of motion.
2. Yoga can help strengthen your muscles and improve your posture.
3. Yoga can help reduce stress and promote relaxation.
4. Yoga can help improve your breathing and increase your energy levels.
5. Yoga can help you focus on the present moment and be more mindful of your thoughts and actions.
Yoga Workout for Backaches
If you’re dealing with back pain, yoga may be a great way to help alleviate your discomfort. This at-home yoga workout is designed specifically for backaches and can be done at home.
To get started, find a comfortable spot on the floor. If you have a mat, ensure it’s positioned underneath you so you don’t slip. You may also want to place a towel or blanket nearby in case you need to prop up your head or neck during the practice.
Once settled, begin lying on your back with your knees bent and feet flat on the floor. Place your hands on your lower belly, and take a few deep breaths in and out through your nose.
As you inhale, slowly lift your head and shoulders off the floor, using your abdominal muscles to support your back. Gaze forward as you breathe deeply, then exhale as you return to the starting position. Repeat this movement 5-10 times.
Next, still lying on your back with knees bent, bring one knee into your chest and hug it close with both hands. As you inhale deeply, lengthen the stretch by extending that leg straight toward the ceiling. Exhale as you release back down to the starting position. Repeat this 5-10 times on each side.
Yoga Workout for Headaches
If you’re looking for a yoga workout at home to help relieve headaches, this is the routine for you! We’ll start with gentle stretches to release any tension in the neck and shoulders, then move into some basic twists to help ease any pain in the head. Finally, we’ll end with a relaxing Savasana pose to help you fully relieve all the stress causing your headache.
Yoga Workout for Flexibility
If you’re looking for a yoga workout, you can do it at home to improve your flexibility; this is your routine! We’ll start with basic stretches to warm up the muscles, then move into more challenging poses to test your range of motion. By this workout’s end, you’ll feel more flexible and ready to take on anything life throws your way.
Let’s get started! For the first part of our routine, we’ll do some gentle stretches to warm up the muscles. We’ll start by standing tall and reaching our arms overhead. Take a deep breath, and bend forward from the hips as you exhale, letting your arms dangle toward the floor. You should feel a nice stretch in the back of your legs.
Next, we’ll come onto all fours for some cat-cow pose. Start in a tabletop position with your hands and knees on the ground. As you inhale, arch your back and look up toward the ceiling; as you exhale, round your back and tuck your chin toward your chest. Repeat this sequence a few times before moving on.
Now it’s time to get into some deeper stretches. First up is the pigeon pose. Start in a downward-facing dog with your feet hip-width apart and press firmly into the mat to lengthen your spine. Bring one knee forward and place it behind your wrist, then lower your hips toward the floor to extend both legs.
At-Home Yoga for Anxiety
If you’re feeling anxious, a yoga workout can help you to relax and focus. Here’s a simple yoga routine that you can do at home:
1. Begin in a child’s pose, with your knees on the floor and your forehead resting on a mat or blanket. Take slow, deep breaths and focus on your breath moving in and out of your body.
2. From the child’s pose, come up into a cat-cow pose by arching your back and rounding it as you exhale. Repeat this movement several times, focusing on your breath as you move.
3. Next, flow into a downward-facing dog by coming onto all fours and then lifting your hips up and back so that your body forms an upside-down “V” shape.
At-Home Yoga Workout for Weight Loss
If you’re looking to lose weight, yoga is a great option. Not only can it help you tone your body, but it can also help you burn calories and improve your overall health.
Many yoga workouts are available online, but this at-home yoga workout for weight loss is a great place to start. It includes a variety of poses that will challenge your body and help you burn fat.
At-Home Yoga Workout for Strength
If you’re looking for a challenging workout that you can do at home, yoga is a great option. This at-home yoga workout for strength will give you a full-body workout and help improve your flexibility and balance.
To get started, find a comfortable place to practice where you won’t be interrupted. You’ll need a yoga mat and basic props like blocks or blankets. If you’re new to yoga, watching the tutorials in this article or taking a class before attempting this workout on your own will be helpful.
Once you’re ready, begin with some simple warm-up moves. Then, move into more challenging poses such as warrior II or triangle pose. Hold each pose for 3-5 seconds before moving on to the next one. To cool down, do some restorative postures, such as a child’s pose or savasana.
This at-home yoga workout for strength can be modified to suit your fitness level. As you become more comfortable with the poses, try adding in some variations or increasing the number of repetitions.
At-Home Yoga Workout for Balance
If you’re looking for a workout to help you find your center, try this at-home yoga routine to promote balance. We’ve all been there before – life gets hectic, and we feel off-kilter. That’s when it’s time to focus on finding your center of gravity and promoting balance in your body.
This yoga routine consists of poses designed to challenge your balance differently. Start by standing on one leg with the opposite foot resting on your ankle, shin, or thigh. From there, slowly lower into a squat position while keeping your gaze fixed on a point before you.
Next, try the Tree Pose: stand tall and bring one foot up to rest against the inner thigh of your other leg. If you’re feeling steady, raise your arms overhead. To finish strong, practice the warrior III pose: begin in a lunge position with your back leg straight and both arms reaching out to the sides at shoulder height. Then, slowly lift your back leg off the ground as you lower your torso until it’s parallel to the floor. Hold for ten deep breaths before repeating on the other side.
Yoga Workout for Heart Health
Regarding heart health, yoga is a crucial workout to consider. This at-home yoga workout focuses on poses geared toward improving heart health.
1. Camel Pose – This asana helps to improve circulation and stimulate the heart.
2. Half Camel Pose – This posture helps to reduce stress and tension in the chest and shoulders, which can help improve overall heart health.
3. Cobra Pose – This yoga pose helps to open up the chest and lungs, which can help improve breathing and overall heart health.
4. Locust Pose – This prone pose helps to strengthen the back muscles, which can help reduce strain on the heart.
5. Bow Pose – This posture helps to open up the chest and lungs, which can help improve breathing and overall heart health.
Yoga Workout for Positive Thinking
Most flowing sequences bring your mind into the movement and serve as a positive distraction. Sun Salutations, Moon Salutations, and Dancing Warrior Series are commonly practiced in Hatha and Vinyasa sessions. Sun Salutations are great for mornings, and Moon Salutations can help you wind down in the evenings. Additionally, bedtime yoga sequences are perfect before sleep.
Yoga Workout for Emotional Health
Consider adding yoga to your at-home workout routine to improve your emotional health. Yoga can help reduce stress and anxiety and promote positive thinking and self-esteem. There are many different types of yoga poses that you can do at home, so it’s easy to find a routine that’s right for you. First, try doing simple poses like mountain pose, downward-facing dog, or child’s pose. Once you’re comfortable with these poses, you can add more challenging ones, such as the crow pose. Remember to breathe deeply and focus on your breath as you hold each pose. Yoga is a great way to calm your mind and body, so add it to your regular fitness routine.
At-Home Yoga Workout for Chronic Stress
If you’re struggling with chronic stress, it can feel like there’s no relief in sight. But yoga offers a unique form of exercise that can help to alleviate some of the symptoms of stress. This at-home yoga workout is designed specifically for people dealing with chronic stress. It includes various yoga poses that are effective in reducing stress levels. So if you’re ready to try yoga, this workout is a great place to start.
Yoga Workout for Relaxation
Assuming you have some basic knowledge of yoga and are looking for a workout at home to relax, here is a simple routine. Do each pose for 3-5 breaths.
1. Child’s Pose – Start on all fours (Table Pose), then sit back on your heels and stretch your arms out before you. Touch your forehead to the ground.
2. Cat/Cow Pose – From Table Pose, arch your back into cow pose, then round it down into cat pose. Repeat this flowing motion a few times.
3. Downward Facing Dog – Start in Table Pose again and lift your hips up and back so your body forms an upside-down “V” shape. Relax your head and neck and breathe deeply.
4. Three-Legged Downward Facing Dog – From a downward-facing dog, lift one leg into the air and kick it back behind you a few times before returning it to the downward-facing dog position. Repeat with the other leg.
5 . Warrior I – Step your left foot back so you are in a high lunge position with your lower body. Raise your arms up overhead, keeping them parallel, and look up toward your raised hand. Hold for five breaths, then repeat on the other side.
6 . Triangle Pose – From warrior, I, reach your right hand down to touch the ground near your front foot while extending your left hand straight up to the sky.
At-Home Yoga Workout for Family Bonding Time
It’s no secret that yoga is a great way to improve your physical and mental health. But did you know that it can also be a great way to bond with your family?
That’s right, and yoga can be an excellent activity for the whole family to enjoy together. And what better time to do it than when you’re all stuck at home?
This at-home yoga workout is designed specifically for families. It’s perfect for beginners and experienced yogis alike. Best of all, it doesn’t require any fancy equipment – just a few mats or towels and some comfortable clothes.
So round up the family and give this workout a try. You might find it’s the perfect way to spend quality time together.
Yoga Workout for Quality Life
Regular yoga practice can help to improve the quality of your life in several ways. A consistent yoga practice can help to increase strength and flexibility, improve posture, reduce stress levels, promote better sleep, and boost immunity.
Yoga is a low-impact exercise that can be done at home with little to no equipment. Various online resources and YouTube videos are available to help you get started with an essential yoga practice.
If you’re new to yoga, it’s essential to start slow and be mindful of your body’s limits. As you progress in your practice, you can gradually add more challenging poses and flows. Always listen to your body and stop if you feel any pain or discomfort.
Regular yoga can do wonders for your mind, body, and spirit. Give it a try today and see how it can transform your life!
Practicing yoga at home can be a great way to stay active and fit without going anywhere. With the help of this article, you should now know how to set up your at-home yoga session that fits your schedule and lifestyle. Plus, you’ll start seeing results quickly with some practice and dedication! So don’t hesitate any longer – it’s time for you to get into shape with an at-home yoga workout.
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3 thoughts on “At Home Yoga Workout”
Thank you for this. Your articles are always great but this feeds my ideas for my beginning level class. It is sometimes a struggle to do things the same but different for those who are not regular practitioners.
This article is helpful for those who are already practicing Yoga at home or who have some experience in yoga exercising.Thanks for sharing it.
Thanks for sharing it, Yogic home work article is designed to bring someone to a level from where they can continue the practice at home.