Ghar Baithe Yoga Kaise Shuru Karein: Beginners Ke Liye Poori Guide

Latika · MA in Yoga, NET QualifiedUpdated 12 October 2026 · 4 min read

Ghar baithe yoga ka sabse bada fayda yeh hai ki na gym jaana hai, na traffic, na kisi ke saamne sharm. Bas ek mat, thodi si jagah aur roz ke 30 se 50 minute. Par sabse badi mushkil bhi yahi hai: ghar par koi rokne-tokne wala nahi hota, isliye shuruaat josh se hoti hai aur kuch hi din mein yoga chhoot jaata hai.

Is guide mein main aapko bataungi ki ghar par yoga kaise shuru karein, taaki yeh sirf ek hafte ka josh na rahe, roz ki aadat ban jaye.

Ghar par yoga ke liye kya chahiye

• Ek yoga mat. Shuru mein mat na ho toh non-slippery floor par mudi hui dari bhi chalegi.
• Itni jagah ki aap haath failakar let sakein.
• Aise kapde jismein aaram se stretch kar sakein.
• Paani ki bottle, aur agar online class kar rahi hain toh phone ya laptop.

Yoga ka sahi time kya hai?

Subah khaali pet yoga sabse achha maana jaata hai, kyunki body halki hoti hai aur mann shaant. Par sach yeh hai ki sabse achha time woh hai jo aap roz nibha sakein. Shaam ko karna ho toh khaane ke kam se kam 2 se 3 ghante baad karein.

Ek time fix kar lijiye aur use doctor ke appointment ki tarah treat kijiye. Roz same time par karne se body khud yaad dilane lagti hai.

Pehle hafte ka simple routine (around 30 minute)

1. 1
   Warm-up aur joints kholna (5 min)Gardan, kandhe, kalaai, kamar, ghutne aur ankle ko dheere dheere ghumayein.
2. 2
   Surya Namaskar (5 min)Dheere dheere 3 se 5 round. Sahi tarika Surya Namaskar ke 12 steps mein dekhein.
3. 3
   Khade hokar asanas (8 min)Tadasana, Vrikshasana aur Trikonasana. Har asana mein 3 se 5 lambi saans rukein.
4. 4
   Baithkar aur letkar asanas (7 min)Baddha Konasana (butterfly), Bhujangasana aur Setu Bandhasana.
5. 5
   Pranayama (3 min)Anulom Vilom, aaram se aur bina zor lagaye.
6. 6
   Shavasana (2 min)Aankhein band karke body ko poori tarah dheela chhod dein.

Kisi bhi asana mein dard ho toh wahin ruk jayein. Yoga mein halka stretch mehsoos hona theek hai, dard nahi. Koi injury, BP, heart ki problem, recent surgery ya pregnancy ho toh pehle doctor se poochhein.

Woh galtiyan jinse log yoga chhod dete hain

• Pehle hi din bahut zyadaPehle din ek ghanta karke agle teen din body dukhti hai, aur yoga wahin ruk jaata hai. Chhota shuru karein.
• Roz naya videoHar din alag YouTube video se body ko pattern nahi milta aur aap progress nahi dekh paatin.
• Koi dekhne wala nahiGalat posture mein kiya gaya asana fayde ki jagah strain de sakta hai, aur akele yeh pata hi nahi chalta.
• Fixed time nahi"Baad mein kar lungi" ka matlab aksar "aaj nahi" hota hai.

Akele yoga ya live online class?

Agar aap basics jaanti hain aur khud se discipline rakh leti hain, toh akele ghar par yoga bilkul kar sakti hain. Par agar aapne pehle bhi kai baar shuru karke chhoda hai, toh ek live class madad karti hai: fixed time, ek teacher jo aapko naam se jaanti hai aur camera par aapka posture theek karwati hai, aur ek group jo aapka intezaar karta hai.

Yoga with Latu mein ghar baithe live yoga class hoti hai, Monday se Friday, roz 50 minute, sirf women ke liye, ek batch mein maximum 12. Class miss ho jaye toh recording milti hai. Sahi class kaise chunein, iske liye padhein online yoga classes kaise chunein.

Yeh article general jaankari ke liye hai, medical salah nahi. Koi health condition, injury ya pregnancy ho toh yoga shuru karne se pehle doctor se baat karein.