Improve Mental Well-being: Selected Poses for Beginners
Understand the basic principles of yoga practice, dietary habits, and hygiene concepts. To achieve effectiveness, these practices include pranayama (breathing control), postures, and bandhas (energy locks). It is recommended that beginners start with selected poses. After some improvement, gradually progress to more advanced techniques. Here is a suggested routine:
Week One: Begin with Savasana (Corpse Pose) combined with Pranayama (Victory Breath). This method is simple and accessible to everyone. Practice five times daily.
Afterward, practice Surya Namaskar (Sun Salutation) and Supine Pose (Reclining Pose). Perform each pose four times. Then do Savasana (Corpse Pose), or use normal breathing while lying flat on the ground for about five minutes of rest.
Weeks Two and Three:
Gradually add Forward Bend, Cobra Pose, and Triangle Pose. Rest time during Savasana increases to 10–15 minutes.
Week Four:
Add Locust Pose, Fish Pose, Bow Pose, Plow Pose, and focused meditation.
This simple yet effective practice plan is highly effective in improving your mental state.