Yoga for a healthy and happy new year with 4 youtube channel you should follow

Yoga is one way you can learn to deal with stress more effectively, especially before the new year 2022 after a tumultuous year. If you do it regularly, you will feel the comfort, refreshment, peace of mind, improved health and significantly improved mental health.

We’ve all had a difficult and tumultuous 2021. Therefore, activities such as meditation and yoga are increasingly blooming as a sign of a need to find moments of peace from the depths of the soul after the fatigue of recent times. To welcome 2022, let’s join ELLE in a simple yoga challenge to make your new year healthier and happier!

yoga challenge for new year

When 2022 is “knocking on the door”, do you think you should try yoga to start a new year healthy both physically and mentally? Photo: Pexels.

Week one: basic yoga sequence

If you are going to start practicing yoga, you should start with the practice of “saluting the sun”, also known as Surya Namaskar. This is an exercise that includes 12 very important yoga poses. This yoga sequence has tremendous health benefits such as improved blood circulation, aid in digestion and weight loss. It also makes us feel better because it always gives a positive feeling. One round of Surya Namaskar exercises takes about 13.9 calories. Overall, Surya Namaskar will suit everyone and significantly improve lives.

  • Stand straight, face toward the sun, hands clasped together. Bring your hands close to your ears and do the Namaskar movement.
  • Inhale, and at the same time raise your arms overhead.
  • Bend back and straighten your arms, raising them overhead.
  • Exhale slowly while bending forward, trying to touch the ground by keeping your hands in line with your legs, and your head touching your knees.
  • Inhale and slowly move your legs back to the starting position.
  • Keep your hands and feet in a position so that the tips of your toes touch the floor. Keeping this position, slowly raise your head as high as possible. Next, bring your head back to the original position.
  • Bring your left foot back, parallel to your right foot and toes touching the floor while exhaling.
  • Keeping your arms straight, raise your hips so that your head and arms form an arc. Then you push yourself up as far as you can.
  • Next, exhale and lower yourself to the floor. Feet, knees, chest and palms touch the floor.
  • Inhale and lift your head back as far as you can.
  • Push yourself up as high as possible, palms and feet relaxed.
  • Inhale while slowly bending your left leg into your knee. Bring your feet together and lift your legs up.
  • Exhale slowly, hands firmly on the floor, raise legs to keep straight. If possible, touch your head to your knees.
  • Exhale slowly, while lifting your arms forward. Then, slowly bend backwards, extending your arms straight above your head.


Week two: raise with high crescent

Now that you have mastered basic yoga skills, it’s time to add other movements to your practice. Use Surya Namaskar to warm up and warm up your body , then follow the steps below:

  • Start in Mountain pose (Tadasana pose), keeping your back straight, shoulders and arms relaxed.
  • Place your hands on your hips. Lift your left leg up, then step your left foot back.
  • Straighten left leg, standing on top of left toes.
  • Bend the right knee, checking to make sure that the right knee is in line with the right ankle.
  • Inhale, raise your arms toward the ceiling, palms facing each other.
  • Open chest, straighten arms, eyes forward, chin parallel to the floor.
  • When you’re balanced, bring your palms together, lift your chin, and look up at the ceiling.
  • Exhale, lower your hips, lengthening your tailbone toward the mat.
  • Maintain the pose for 20 to 30 seconds.
  • To come out of the pose, lower your arms, placing your hands on your hips. Step left foot forward next to right foot, back to Mountain pose (Tadasana pose).
  • Do the same with the other side.

Week three: Navasana balance

It’s time to add another to your workout. Warm up with the two moves you did last week, and then continue with the following exercise:

  • Sit on the floor with your legs straight in front of you.
  • Press your hands on the floor, placing your hands slightly behind your hips, fingers pointing toward your feet. Keep your back straight, chest slightly raised. Inhale slowly.
  • Exhale and fold your legs, then slowly lift your legs off the floor at a 45-50 degree angle. If possible, slowly straighten your legs, toes straight in front of your eyes. If that’s not possible, slowly hold your knees bent so that your legs are parallel to the floor.
  • Straighten your arms out in front with your legs, parallel to the floor. Widen your shoulders and straighten your fingers. If you can’t, keep your hands on the floor next to your hips and keep your balance
  • Keep your back straight, chest slightly raised, lower abdomen tight and hold this position for 10-20 seconds and gradually increase to 1 minute.

Week four: relax with savasana

Finally, we wrap up our month-long yoga challenge with the most important pose: Savasana. Savasana is usually the last pose in a series of exercises . With Savasana, the practitioner’s consciousness turns inward and is purified of distractions caused by the senses. Savasana is the beginning of deeper, more meditative yoga practices. In a state of detachment from the senses, the practitioner becomes aware of the breath and state of mind more clearly and easily.

  • First, lie on your back and close your eyes.
  • After that, let your legs naturally. Arms outstretched along the sides of the body, palms facing up and fingers naturally curled.
  • Now start doing 5 long deep breaths to help release the tension.
  • After doing 5 long deep breaths, simply let go of everything and immerse yourself deeper into relaxation.
  • Put aside all your worries and allow your whole body, mind, and breath to relax. Feel the peace and quiet with each breath.
  • Continue and maintain this state.


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