Embark on a holistic wellness journey that combines the transformative power of yoga, strength training, and pranayama exercises. This all-encompassing routine offers warm-up stretches, invigorating yoga poses, cardiovascular workouts, targeted strength training movements, and soothing pranayama techniques. Experience improved flexibility, increased strength, enhanced mental clarity, and deep relaxation. Join us in embracing the harmony of body, mind, and soul through this comprehensive wellness practice.
Warm-Up Stretches:
a. Neck Rolls
b. Shoulder Rolls
c. Side Bends
d. Forward Fold
Pranayama Exercise:
a. Nadi Shodhana (Alternate Nostril Breathing): Perform for 5 minutes, focusing on rhythmic breathing and alternating nostrils. This technique promotes balance, clarity, and relaxation.
Basic Yoga Asanas:
a. Cat-Cow Pose: Perform for 20 seconds, rest for 10 seconds. Repeat for a total of 5 sets.
Cardio Exercise:
a. Jumping Jacks: Perform for 20 seconds, rest for 10 seconds. Repeat for a total of 5 sets.
Lower Body Exercise:
a. Bodyweight Squats: Perform for 20 seconds, rest for 10 seconds. Repeat for a total of 5 sets.
Upper Body Exercises:
a. Push-ups: Perform for 20 seconds, rest for 10 seconds. Repeat for a total of 5 sets.
Core Exercise:
a. Plank: Perform for 20 seconds, rest for 10 seconds. Repeat for a total of 5 sets.
Upper Body Exercise:
a. Dumbbell Rows: Perform for 20 seconds, rest for 10 seconds. Repeat for a total of 5 sets.
Pranayama Exercise:
a. Shavasana (Corpse Pose) with Deep Breathing: Lie on your back, close your eyes, and focus on deep, slow breaths for 5 minutes. This exercise induces relaxation and promotes a sense of inner calm.
Cool-down:
a. Child's Pose: Hold for 20 seconds, rest for 10 seconds. Repeat for a total of 5 sets.