According to the experts following these Yoga asanas for 21 days will not only make your body toned but also make your skin glow. This lockdown can be a tough time for many of us. So it is crucial that during this time we take care of our health physically and mentally. And what better than Yoga to nourish our body and mind? Apart from this, practicing Yoga regularly, can also increase the beauty. If you were always thinking to include this in your busy schedule but was unable to do so until now, this might be the best time to get started. So here’s an expert suggested 21 day Yoga guide to make you feel the difference in yourself.
There are various types of Pranayama and so we must include some specific ones in our daily Yoga routine. In addition to that, with the development day by day we should include different Asanas as well.
Don’t forget to do some warm up exercises which include your legs, arms, shoulders, knees, wrists and neck. This helps in releasing any stress from the muscles and making it more flexible. Then follow with Tadasana, which helps in stretching the whole body. Then do Tiryak Tadasana, which stretches the sides of the body. Lastly, do the Om chants for five times.
To do Tadasana, stand erect with legs together and place your hands above your head, while inhaling. Then lock your hands together with fingers above your head, while exhaling.
To do Tiryak Tadasana, stand in the position of Tadasana with a small gap between your legs. Place both of your hands above your head and stretch the whole body by standing on your toes. Now move your body through your torso sideways and stay in that position for some time. Come back to the erect position and then repeat it on the other side.
On the second day, you have to start with Katichakrasana for the spinal cord and sides of the body. Then follow it up with Tadasana and Tiryak Tadasana, five Om chants. Ending with Kapalbhati which works on the sympathetic nervous system.
For this Asana, stand up with a gap between your legs and spread your both arms sideways. Then fold and place your left arm on your right shoulder and vice versa. Rotate your head to the left direction and stay in that position for sometime. Then repeat it on the other side.
For this pranayama, sit in a relaxing position and inhale deeply. Do this in cycles and in every cycle, exhale 10 times. Gradually increase the cycles 5-6 times.
On the third day we start with the Tiryak Tadasana followed by Trikonasana which covers the whole body from head to toe. From this day we start with the relaxing Asanas too which includes Makarasana, also called the ‘Crocodile pose’. Then we move on to the breathing exercises like the Kapalbhati for 3-4 mins and Anulom Vilom. Ending with the Om chantings five times.
To do this asana, stand straight and bring your hands straight to the shoulders. Then bend right, bringing your hand to the thumb and stay in that position for a while and repeat on the other side.
For this asana lay flat on your belly, resting your chin on your palms and elbows on the ground. Adjust the gap between the elbows on the ground according to the pressure on your neck and stay in the position for some time, relaxing your body totally and closing your eyes.
This is a sitting asana. Place your right hand’s thumb over your right nostril, while inhaling from the left. Now cover the left nostril and blow out from the right one and breathe in from the same. Then exhale from the left and repeat this for sometime. Inhale and exhale slowly counting till 7-8.
On this day you have to do katichakrasana, Trikonasana, Bhadrasana, Balasana, 3-4 min of Kapalbhati, Anulom Vilom, Bhramari Pranayama and 5 times Om chanting in this exact order. Bhadrasana also known as the ‘Butterfly pose’ is for the pelvic region and doing this might not be very easy. So for relaxation remember to do the Balasana.
For this sit with your legs joined together and hold your legs with your hands. Holding your ankles down to the ground flap both your knees up and down. Do this 100 times and gradually increase it, keeping your breathing normal.
This asana is done by sitting on your ankles and bending over in front and placing your hands in front and spreading your palms. Stay in the position for a while then sit erect on the angles again.
On this day you have to do Tadasana, Trikonasana, Bhadrasana and Uttanpadasana. Uttanpad asana is a one leg asana which is done on 1-1 legs. Follow the Pranayama as done earlier.
Lay flat on your back for this asana without leaving any gap between the legs. Then lift your legs for about 30 degrees and breathe deeply and slowly for some time in that position. Then slowly bring your legs down and exhale fully.
Apart from Bhadrasana, Trikonasana and Uttanpadasana, include Chakrasana on the sixth day. For relaxation, include Shashakasana and do the Pranayama as in the previous days. CHAKRASANA
This is a rotatory asana for legs. In this you have to rotate one leg at a time while inhaling. Rotation is done 5 times clockwise and then 5 in anticlockwise direction.
For this asana, sit in Vajrasana and spread your arms above your head. Then breathe in and lean forward, resting your palms and your head on the ground. Then breathe out coming back to the old position of sitting erect. Repeat this for some time.
It’s time to include a tough asana on the seventh day. It is called the Halasana. Halasan might be very easy for the flexible body types. But it becomes better with practice, for those who aren’t that flexible. If you are unable to do this asana then replace it with the Shashankasana. And do the Pranayama as in the previous days.
Lay flat on the back for this asana and keep your hands on the sides, with palms facing down. Lift both of your legs up slowly and bring it over your head, pressing on to the palms of your hands. Keep your legs in this position for 2-3 minutes and then bring it back to the initial phase.
A new asana called virabhadrasana which is also called as chest-opening asana will be included on the eighth day along with the Trikonasana, double cyclic asana or the Duichakriyasana. Then do the optional Halasana or Shashankasana, next. But if doing the Halasana, you must include the savasana for relaxation. A new pranayama called the ujjayi pranayama is also included among the rest. It is done to keep our hormones in check, which affect our thyroid gland. So doing this pranayama is very crucial in balancing our hormones always changing with the change in the seasons.
To do this make a 0 or a circle as big as you can by rotating your legs. Do this 5 times clockwise and 5 anticlockwise.
Sit in a padmasana for this pranayama with your mouth closed. Inhale as much as you can from both the nostrils. Make ‘Om’ sound by vibrating your thyroid region. The sound should be deep and steady.
Stand in the Tadasana position and put forward your right leg and bend it from the knees. Meanwhile spread your left leg parallel to the ground and raise your arms above your head. Stay in this exact position for 5-6 seconds and repeat the same on the different legs too.
We include Singhasana on the ninth day among the other asanas. Ujjayi pranayama increases the heat in the body so it can be replaced by Anulom Vilom, if need be. The rest on this day is the same.
Singhasana is done to reduce the feeling of fear and stress in one’s mind. In the time of this pandemic, one can do this asana to reduce the fear and panic in themselves. For this asana spread your body resting your palms on the ground. Open your mouth as wide as you can, taking out your tongue. Open your eyes fully, looking upwards. Now make a steady and stable noise from your throat.
This asana is an option to replace the Halasana. For this lay flat on your back, with your palms on the ground, facing the same direction. Now breathe slowly and loosen up your body. Concentrate on your breathing and relax in that position for some time.
On the tenth day, include Gomukhasana for the shoulders and the neck. This can be very helpful for people who work for hours sitting on their computers. This asana can be done to treat cervical spondylitis. Apart from this, follow with singhasana, halasana, and paschimottanasana. And if you are too hot that day, it is advisable to do bhramari along with sheetali pranayama as an option.
For this asana sit straight on the ground. Place your one leg over your other so that one thigh is right above the other one. Now fold one hand from the elbow and take it from one side of your head to the back. Similarly take the other hand to the back from the other side. Make the two hands meet and lock them with fingers. Now sit in that position for some time and repeat it changing the arms respectively.
Start up with chakrasana, paschimottanasana like the 10th day. Following the Halasana, Singhasana, and shavasana. Also sheetali pranayama can be done with the option of sheetkari asana which also cools down the body.
For this asana sit on the ground with both the legs spread forward. Now raise both the arms up and take a deep breath. Now lean forward, touching your legs with your hands and your nose to your legs. And breathe out. Repeat this slowly inhaling and exhaling for sometime.
Lay on your back on the ground with your legs apart and arms overhead. Now try and raise your torso upwards, leaving your head hanging. Breathe slowly during this pose and try to stay in it as much as it’s possible for you. Then gradually release yourself by bringing your torso down and getting back in the normal position.
Apart from the other asanas, include shalabhasana, which is again a leg asana. Then follow with uttanpad, chakrasana, padmasana, shavasana. In the pranayamas, do the sheetali pranayama with the option of sheetkari pranayama.
Lay flat on your stomach for this asana with your palms placed below your thighs. Now raise your left leg upwards and breathe in slowly. Then breathing out, bring your leg down. Repeat the same with the right leg as well. Then raise both the legs up and breathe in. Slowly breathe out putting them down.
Sit on the ground and bring your left ankle to your right thigh. Similarly bring the right ankle to the left thigh. Both the ankles should be near your navel. Staying in this position, try breathing slowly in and out for practice.
Sit in Padmasana and make a Gyan Mudra by resting your hands in that pose on your thighs. Now roll your tongue in the shape of a pipe and take in as much air as you can to fill up your lungs. Hold onto your Jalandharband and your breath as much as you can. Now release your Jalandharband and your breath out.
Today you have to include Malasan, Dhanurasan, setubandhasana, along with uttanpad asana that you have already been doing.
Squat down as low as the hip and join your hands together. Breathing out, going down to your calves and then breathing in come back up. This asana is to make your thighs strong and toned.
Lay on the ground on your belly. Now raise your legs together upwards, folding it from the knees. Now hold your legs with your hands from either side of your body. Breath out while stretching and breathe out, relaxing your body. Repeat this a few times.
To do this lay flat on your back on the ground. Then raise your torso from the ground while joining your hands beneath it. Keeping your chest broad, breath 7-8 times in that position and then relax.
On the 14th day, you have to include utkatasana for the good of your knees, thighs and lower back. Include vrikshasana and pawanamuktasana as leg asanas. Also do setu bandhasana and shavasana. All the pranayamas are the same as before.
For this stand erect with hands spread in front, parallel to the ground. The palms should be facing downwards. Now squat low, like sitting on a chair and then stay in the position for a couple of minutes.
Lay down on your back for this asana and fold your one leg from the knees. Now hold your knee with both of your hands and bring it close to your head. Raise your head and try to touch the knee with your nose. Do not do it forcefully. Then repeat the same with the other leg as well.
On the 15th day, you have to do Tadasana as before along with setu bandhasana, and shavasana. The pranayamas are all done the same as before.
Stand straight on the ground and bring your left leg to your right thigh by folding it from the knees. Now stay in that position by pressing down on your left leg and balance. Repeat the same with the other leg too.
On this day, start doing the balancing asanas. As you keep practicing, you will get better at it and more flexible. Start with one leg Tadasana, one leg Pawanamuktasana, along with Sarvangasana and shavasana.
For this asana, lay down flat on your back, with your hands straight on the sides. Raise your legs up slowly, lifting your head and placing your chin on your chest. Now stay in that position and slowly breathe in and out.
Start with Gomukhasana and rajakapotasana, which are potent for side fat burning and shaping the body. Next, practice Dhanurasana and Shavasana.
Sit in a Dandasana, and fold your right leg from the knee and straighten out the left leg at the back. Now hold your left leg with your hands and try to raise it upwards. And lean back your neck and head. Stay in that position while breathing in and out normally for 10-15 secs.
On this day, start with utkatasana, bhadrasana, and shavasana. Try doing Bhadrasana 100-200 times, now that you’ve been doing it regularly. Do everything in the same manner as before.
For the one’s suffering from migraine and cervical problems, today is your day. Matsyasana is known for curing shoulder problems as well. Apart from this everything remains the usual.
Lay on the ground, folding your legs. Now raise your chest part above, touching your legs with your hands. Stayin this position for a while.
Include bhujangasana and parvatasana in your routine today. Pair this with Shavasana as well.
Lay on your stomach for this asana. With your palms facing down, raise your upper body up. Face your head up and stay still in that preposition for some time.
This is a sitting asana, which is done in a padmasana position. Join your hands together and take it above your head. Now stretch your body upwards to your joint hands. Breathe deeply in that position.
Today practice rajakapotasana for your back problems. Then follow it up with 10 times of Marjaryasana, which is good for your torso. Tiryak Bhujangasana will help you with eye problems and make your eyesight very strong.
Kneel down on your knees, keeping your palms on the floor. Now raise your hips upwards keeping your belly parallel to the ground. Now raise your belly portion up. Repeat this for a few times.
For this asana, lay down on your belly and lift the upper body with the help of your palms. Now rotate your head sideways. Keep it for some time on each side.
This 21 day routine will make you healthy and glowing in no time at all. During this lockdown time we are bound to feel stressed out. But this Yoga routine will balance your hormones, shape up your body and keep you happy and relaxed all the time. As you do these asanas, the body becomes more flexible with practice and you form a habit too. So get your yoga mat and stat now!