#yoga postures for beginners

[yoga4wellness]

Yoga Poses for Beginners A Gentle Introduction to Your Practice

Start your yoga journey with basic yoga poses for beginners that can greatly increase your flexibility, strength, and mental clarity. Practicing these beginner yoga postures helps you deepen your practice. There are many yoga poses to learn easily, including warrior pose, child pose, tree pose, downward-facing pose, and mountain pose.

[web-2-o-blogs]

Yoga Postures for Beginners

Are you are Yoga beginner looking for postures to practise? Begin with simple stretches and breathing exercises. Yoga practice is a long-term practice that requires utmost dedication and consistent practice. Start with the foundational sequence of Yoga poses that will allow you to progress to more challenging asanas. In this blog, we look at some beginner-friendly Yoga poses with names that you can practise. 

5 Best Yoga Postures for Beginners

Sukhasana 

This is one of the best Yoga poses for beginners. Sukhasana is an easy Yoga pose that helps calm the body and relax the mind. To practise this pose, sit with your legs crossed on the Yoga mat and rest your hands on your knees keeping your back straight. For best results, practise this Yoga pose under the guidance of a Yoga expert. Consider joining Physiobliss’s yoga classes Vadodara and embark on your journey towards overall wellbeing. 

Chakravakasana 

Chakravakasana or cat-cow stretch increases flexibility of the spine, chest and shoulder. To practise this pose, get on the mat with hands directly below your shoulder and knees directly below the hip. Evenly distribute your weight between both your hands and spread fingers wide. 

Baddha Konasana 

This is a seated Yoga pose that stretches the neglected body parts. Sit on the ground and raise your hips so your knees can open naturally. If you find it difficult to stretch you can use the support of cushions to raise your hips. 

Uttasana 

This is a great yoga posture for beginners. To do this pose stand up straight, breathe slowly and bend down to touch your hands on the floor and your head hanging heavy.

Setu Bandha Sarvangasana 

This bridge Yoga asana gently helps to explore a spinal extension. This Yoga posture helps to improve mobility of the spine and issues related to prolonged hours of sitting. To practise the Setu Bandha Sarvangasana lay flat on your back with knees bent and feet flat on the ground, while keeping your arms at the side of your body and palms facing down. Now lift your hips to create a bridge while keeping your shoulders and feet firm on the ground. 

These are some easy Yoga postures for beginners that you practise under proper guidance. If you are a beginner and looking to include Yoga into routine, join a reputued Yoga class. Physiobliss is your one-stop destination to help you stay in your best health. We offer physiotherpay services, aerobics, Yoga & power Yoga, and much more! To schedule an appointment call us. 

Also Check:- Breaking the Stereotype: Yoga is for Men Too

[yogadaily]

(via A Step by Step Guide to Yin Yoga for Beginners - YOGA PRACTICE  || Curated with love by yogadaily) 

[compassionmattersmost]

Introduction to Hatha Yoga: The Path of Physical Mastery and Inner Balance

Hatha Yoga is the yoga of physical discipline, focusing on the practice of asanas (postures) and pranayama (breath control) to create a strong, flexible body and a calm, focused mind. Often seen as the foundation for other forms of yoga, Hatha Yoga serves as a preparatory practice that balances the physical and energetic systems, making the body a fit vehicle for spiritual awakening. The term…

[kamalkafir-blog]

ऑफिस में नहीं महसूस होगा काम का बोझ, वर्कप्लेस पर बैठे-बैठे ऐसे करें योग

[NEWS] ऑफिस में नहीं महसूस होगा काम का बोझ, वर्कप्लेस पर बैठे-बैठे ऐसे करें योग [SAMACHAR] Source link

[divyyoga]

10 Incredible Benefits of Tadasana for Your Mind and Body

Presentation: Understanding Tadasana (Mountain Posture) Tadasana, moreover known as Mountain Posture, is one of the foremost crucial and fundamental asanas in yoga hone. The title Tadasana is determined from two Sanskrit words: “Tada” meaning mountain and “Asana” meaning posture. This straightforward however effective posture shapes the establishment for numerous other yoga stances, making it a…

[4theitgirls]

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[rafey-baby]

clumsy!reader is still bad at yoga and yoga instructor!rafe wants to keep her all to himself...

c/w: rafe being touchy & blatantly flirting w her, him getting jealous, slightly suggestive, reader being oblivious, 18+ mdni!

wc: 1.9k

idk if anyone missed him but he's back & better than ever !! (after a small vacation that ended up being almost 3 months :D)

some parts are more or less inspired by this, this, this & this ask

part 1

- - - - - - - - - - - - - - - - - - - - - - - - -

Rafe is in the midst of helping someone fix their posture when he hears the gates of heaven opening in the form of a melodious giggle chiming from the back of the room. He lifts his head in order to detect the source of such a vibrant sound; noticing that his favorite client is currently directing her attention towards some guy next to her.  

The joyful expression she’s sporting makes a scowl paint over his features. Why is this random man making her laugh like that?  

“Yeah, you got it. Just keep workin’ on it though,” he quickly dismisses the person he was helping before stomping over to find her practically lying on the floor with the guy’s hands on her calf, along with his mat pulled far too close to hers for Rafe’s liking.   

“I think you should bend it more here, right? I’m honestly not too sure,” the guy chuckles as he tries to figure out what she’s doing wrong.  

“No cause I have no idea how everyone else makes it seem so easy. It’s so hard to get it right, I feel so stupid half the time,” she complains with a huff, not even noticing Rafe looming within earshot.  

“Seriously, I thought this was a beginner’s class but it feels like some of these poses are meant for like literal pros,” he continues with a shake of his head. 

“I know, right?” another peal of laughter bubbles from her throat as she shifts into a seated position, giving up altogether.  

“Everything alright?” Rafe doesn’t mean for his tone to come out so clipped but there’s something in the way the guy’s touching her so freely that makes his hands curl into fists. 

He keeps reminding himself over and over again that this is a client, which means that he can’t just smash his face in— no matter how severely his fingers are itching for it right about now.  

“Oh, I was just trying to help her with this,” the guy explains in tandem with her head turning to look at Rafe. She seems startled.  

“Well, why don’t you focus on your own form for a change? I mean, s’kinda my job to help her, yeah?” he scoffs, making the guy halt his movements in a state of surprise before he's lifting his hands up in apology.  

“Damn, sorry dude,” he mutters out from under his breath while Rafe merely glares at him with the words stay professional bouncing around his skull.  

A tense silence follows, making her grow quiet while she takes slow sips from her water bottle as a distraction; wondering why he seems so bothered to see her talking to someone else.  

However, when he finally turns his attention towards her, she shrugs it off as him merely having a bad day because it seems like the only logical explanation to her. Because at the end of the day, him being jealous makes as much sense to her as her math homework in high school.

- - - - - - - - - - - - - -

Rafe is convinced that the universe is purposefully trying to poke and prod at his limits, giving his carefully curated facade opportunities to crack— allowing for the borderline psychotic aspects of his personality to breathe through the crevices. Because only a week later, Rafe sees her entering the gym with another guy she seems to be awfully friendly with. 

“That’s crazy, I don’t even wanna know what Kie said to that,” she rolls her eyes jokingly while he’s showing her something on his phone.  

”Yeeeah, guess you could say she wasn’t the biggest fan,” he laughs in a carefree manner, raking a hand through his disheveled, sand-colored hair.  

“For some reason I’m not surprised,” she mutters out before she notices Rafe standing in the hallway leading to the yoga class. “Oh, gotta go so I’m not late. See you after?” 

“Yeah, I’ll be here. Think Pope said he’s gonna join me for leg day, so we’ll see if I’m still standing when you get back. But you have fun,” he offers her a wave before walking away towards the locker rooms. 

And at last, her warm eyes meet Rafe’s. “Hi,” her voice is soft, nearly shy; a stark contrast to her demeanor only a few seconds ago.  

“Hey,” he greets her in a casual manner, although his mind is somewhere else entirely. “So, that your boyfriend or?” he tries to approach the subject with nonchalance because it’s not necessarily any of his business.  

He’s not even sure why he’s asking— keeps telling himself that he’s just curious and tries to appear friendly by making small talk. After all, some clients have given him feedback on his apparently intimidating aura, claiming they don’t always have the courage to ask for his help because they get anxious he’ll judge them. Therefore, it's something he’s been trying to work on.  

“What? Oh, JJ? No, he’s just a friend. He goes to the gym here, so I usually just tag along with him. Free ride, right?” she answers with a lighthearted tone.  

“Right. Yeah,” he scratches at the back of his neck, contemplating whether or not to ask the next question since he doesn’t want to overstep any boundaries. However, there’s something deep in his stomach that grumbles at the prospect of her being in a relationship, makes him feel nearly insane and ultimately, makes the decision for him. 

“You, uh, you got one?”  

“What?” she asks, features coated in confusion. 

“A boyfriend, I mean,” his gaze is unwavering, eager.  

“Oh, um— no, I don’t. Why?” her puzzled eyes flit over the lines of his countenance, seemingly trying to grasp onto his motives. 

“Just, uh…wondering. I mean, he’d be kind of a dick if he’s not drivin’ you here himself,” he shrugs, a strange sort of relief making his shoulders feather-light when she lets out an airy giggle in response.  

“Yeah, honestly sometimes wish I had one just so he could drive me around and stuff,” she jokes while they begin to pad over to the class. 

“You don’t have your license yet?” he raises his brows in surprise.  

“No, I do. I just don’t really like driving. I don’t know why but it’s so stressful to me. Usually try to avoid it as much as I can,” she elaborates while gathering her hair away from her face and securing the strands into a ponytail.   

“Oh yeah? Well, if you ever need a ride home just let me know, alright?” he says, fighting the urge to tuck a loose tendril that has managed to escape the restraints of her hair tie back behind her ear.  

“Really? That’s so sweet of you! But, um, wouldn’t wanna be a bother,” the hesitation is present in her voice.  

“Nah, couldn’t bother me if you tried,” he promises, wishing they could talk for longer. However, the ocean of people flooding inside the room behind them cuts their conversation short.  

“You’re just saying that,” she dismisses him with a playful scoff. 

“M’being for real. You’re my favorite face around here. Plus, makes my job more fun when you’re always stumblin' on your feet,” he can’t help his mouth from twisting upwards at the way her eyes round out in response to his words. 

“Shut up. I’m gonna go set down my mat now, before there’s only space right in front of you,” she offers him a giddy smile that makes him grin like an idiot. Then, she’s tiptoeing away from him in order to locate a vacant spot. 

- - - - - - - - - - - - -

Rafe has become awfully familiar with these newfound feelings of fondness for the girl who’s by far the most helpless little bambi he’s ever encountered. He thinks she should honestly pick another hobby at this point, because maybe yoga just isn’t meant for her. However, he’d never say any of that out loud because even the thought of not seeing her getting all flustered while she loses her balance whenever he’s near makes him feel physically unwell.  

He’s not entirely sure whether her apparently oblivious brain simply hasn’t caught onto the fact that he so clearly has a thing for her, or if she’s well aware and merely chooses to be a tease about it. Nonetheless, the moment she walked into the class today, he could feel his workout shorts tightening and all she’d offered him was a simple smile.  

And now she’s right in front of him, all tangled limbs and pretty eyes blinking up at him— practically begging for his guidance and for him to put his hands all over her (something she doesn’t seem to mind all that much).  

“You put this cute little set on just for me, huh?” he rasps out while his thumb smooths over the bubblegum pink fabric; feeling it out as he pinches the stretchy fabric between his fingertips, making her breath get caught in her throat in the process.  

“Oh, um— just wanted to…try out some new stuff I ordered. You think it’s cute?” she stares at him with something bashful glimmering in her eyes. 

“Mhm. Fits you nice,” he mumbles out as his gaze lingers on the way the tight material wraps around her figure, not leaving much to the (his) imagination. He bets it’d be so easy to just rip right through these cute yoga pants and pull her closer with a firm grip on her hips before burying his face between her plush thighs.

“Thanks,” she peeps out, flustered.  

He tries to shake off the improper, filthy thoughts with a clear of his throat when he gets caught staring at her for a little too long.  

“So, you actually wanna bend your leg on the other side of your body on the mat and support your foot with your left arm not the right one. Easy to get them confused,” he chuckles as she shifts her position according to his instructions as best as she can. 

“Like this?” she seeks reassurance with a soft tone.  

“Yeah, just like that, Bambi. Good job,” his mouth quirks up some while her mind begins to cloud over in response to his low cadence. She’s not entirely sure what exactly it is about him that makes her feel so fuzzy on the inside, but she thinks it’s nice, thinks she wants to always have him this close to her— wants him even closer.

She doesn’t remember the last time she’s had such an intense crush on someone— slowly turning into a crazy person by each second of not knowing whether he’s merely flirting with her for his own amusement or because he’s actually into her. However, she thinks she’s embarrassed herself in front of him far too many times for the latter to be true in any reality.  

“Then need you to move your right hand here,” he adjusts her form with a grip on her wrist while he maneuvers her to his liking; tingles erupting all over the skin he skims over with his fingertips.  

Her head is spinning.  

“See? Knew you could do it. Feels nice, hm?” he rumbles out, letting his hands rest on her shoulders for support, despite the position not really requiring it.  

She hums her response because she doesn’t trust for any coherent words to stumble out of her mouth at the moment, all the while Rafe is desperately trying to not pay attention to the nearly painful situation in his pants.

[ultrarotten]

daily check-in: november 7th

workouts:

full body: everyday full body pilates workout 10 min

arms: slim arms in 1 week - arm fat loss workout

posture & flexibility exercises:

full body stretch: beginner flexibility routine 20 min

hamstrings stretch: fix your tight hamstrings fast! | intense hamstring repair yoga routine 25 min

water intake: 3 litres

what i ate:

lunch: eggs with avocado on rice cakes (306 cals) + green juice

snack: tofu

dinner: mushrooms pasta with tofu sauce (vegan)

dessert: watermelon

notes/photo description or recipe:

zone minutes: 68 minutes

supplements:

supplements taken today: iron, b12 and women’s multivitamin

sleep quality:

hours of sleep: 7 hours and 40 mins

quality: good

[museenkuss]

loving and moving my body this week - 🦢🪞Baroque Princess 🪞⛲️

Monday. beginner's Pilates [22 mins]

Tuesday. ballet practice for graceful arms [6 mins] + standing morning stretch - ballet inspired [13 mins] // pilates for posture [24 mins]

Wednesday. dancer inspired yoga flow [33 mins] // active stretching [11 mins]

Thursday. dancing morning stretch [12 mins] // regal and strong yoga flow [25 mins]

Friday. ballerina neck, shoulder and posture [16 mins] + cardio ballet dance [7 mins] // how to hold your arms at the barre [10 mins]

Saturday. grounded deep stretch for beginners [24 mins]

Sunday. core and posture bellydance [15 mins]

.🦚.

[02.06.-08.06.25] This week, I decided to finally do the Princess-theme I’ve been thinking about for ages! Elongated elegance and slow grace, a calm mind with a steel core. For more information on how I complied the workouts plus alternatives, read more:

To start, a word regarding the "baroque" aspect: Let me be clear that I think we should all feel like princesses, despite not being French or Spanish, blue-blooded and gold-powdered. That plays no role at all. I decided on the baroque term because I wanted to focus on the paradoxes of stiffness and grace - softness and control, which, to me, are embodied in baroque(rococo, which is also a term I was thinking about, is a tad more playful imo). Ballet is perfect for that, since it's very mathematical (and, of course, it’s a baroque dance). Elongated lines, a slow grace.

Grace and fluidity of movement are also essential in yoga and bellydance, which is why I was happy to include them (and I hope you'll forgive that bellydance is on VERY thin ice, since the way the dance works is completely different. but the video was so perfect and so fun!). The effortless grace of a baroque princess is born out of strict control, which is fascinating to me. Control of her emotions, of course (which is universal for princesses), but also a physical control - I am incredibly intrigued by the contrast of the soft, warm arms (keep in mind that these dresses were the first to expose this much arm!), and a very stiff upper body - in part thanks to corsets. This is what I had in mind while compiling this list: Fluid movements, graceful arms, a strong core. A well-trained esprit, so to say. Plus, whenever I could - a slow and elegant approach, so we could feel calm and regal. (I'm not too happy with all the "feminine energy" talk in the posture ballet video, but I hope we can make do and be secure in ourselves to the point where we ignore gendered expectations like that. To me, this wasn't about being soft and feminine, but rather complex, elongated, stiff and graceful)

.🦚.

In case the suggestion doesn’t feel right for that day, here are some alternatives (13 minutes or less, can also be used as add-ons). No shame in taking it slow! Let’s move according to our needs! :) bedtime yoga stretch to release stress & tension [13 mins]  // beginner’s ballet flexibility [8 mins]//  slow & smooth beginner belly dance workout [12 mins]  // lazy girl full body workout [7 mins] // express pilates [10 mins]

[silverhallow]

I love your writing! Thanks for the stories. If you’re still accepting prompts, have always loved the idea of Sophie being a yoga teacher and Benedict gets dragged to one of her classes where they meet! ����

Sophie Baek was the kind of yoga teacher who made inner peace feel like a stylish accessory. With her gentle voice, perfect yet petite posture, and that effortless bun that defied gravity, she could lead a room full of Type-A Londoners into deep breathing and stillness, and keep them there. 

She was grounded, graceful, and completely unaware that she was about to throw a certain Bridgerton brother, brother in law, to her best friend Kate, entirely off balance.

“You’re going,” Kate said, yanking Benedict by the arm.

“I don’t do yoga,” he replied, sipping his coffee, suspicious of anything involving incense and stretchy pants.

“You do stress, though,” she shot back. “And grumbling. And frowning at an empty canvas. I’m your sister-in-law, not your minder.... so come on, it’s one class,”

“No”

“You’re coming or i’m going to get Anthony and Colin and remember what he did last time you were stressed out with Artist Block?” Kate quipped back.

Benedict groaned. It wasn’t that he didn’t like his sister-in-law. Quite the opposite, Kate was usually right, annoyingly so, and last time his brother’s tried to cure his artist block, he ended up riding out the mother of all come-downs from some special tea…

 But yoga? Really? Surely the tea would be better…

Ten minutes later, he was barefoot on a mat in a room that smelled like eucalyptus and fear (just his,). 

Sophie stood at the front, beaming. She wore a fitted navy tank top and leggings, her calm energy immediately softening the edges of the morning.

“This is a beginner-friendly class, so it should not tax you too mich” she said, voice like silk. “Let’s start in Mountain Pose.”

Benedict had no idea what that meant. Everyone stood up straight. Easy enough for him to copy.

Then she smiled at him. Directly at him.

He forgot how to breathe. The entire world had stopped and exploded into colour as he toppled from just a standing position.

Kate smirked behind him like she knew exactly what was happening. And she did.

“Now inhale,” Sophie said. “Arms overhead.”

Benedict lifted his arms. One elbow cracked audibly. A few giggles rippled through the class.

“Exhale, forward fold.”

He bent, wobbled, and nearly fell into the woman in front of him.

“You alright back there?” Sophie asked, eyes dancing.

“Yep,” he said, voice a little higher than normal. “Just...engaging my core.”

Kate snorted. Loudly.

The rest of the class was a blur of downward dogs, warrior poses, and Benedict trying not to split his pants. Sophie moved with liquid grace, floating among the mats, gently adjusting postures. When she touched his shoulder to guide him deeper into a twist, he nearly forgot where he was.

Finally, they lay in Savasana, and Benedict tried to calm his racing heart. He peeked one eye open to look at her again. She was sitting cross-legged at the front, serene and glowing.

When the class ended, everyone began rolling up their mats and chatting quietly. Benedict stood too fast, got tangled in his mat, and tripped. Hard.

Flat on his back. Like a turtle.

Kate burst out laughing, snorting at the ridiculousness of her brother in law... Sophie rushed over.

“Oh my God, are you okay?”

“Totally fine,” he groaned, trying to play it cool from the floor. “I just...lost balance. Which is ironic, considering the theme of today’s class.”

Her smile widened. “I was going to say.”

He sat up, his hair wild, pride bruised, and nerves on fire. “Listen, Sophie…”

“Yes?” she said, tilting her head.

“I was wondering if you’d want to get a smoothie. Or coffee. Or anything that doesn’t involve physical humiliation for me.”

She laughed, and it was the best sound he’d ever heard.

“I’d love that,” she said. “But only if you promise to come back to class.”

Benedict groaned. “Fine. But next time, I’m bringing a helmet.”

Kate, standing behind them, gave herself a silent fist pump.

Mission accomplished

[hathayogashram]

Mastering the Art of Teaching: A Comprehensive Guide to 300 Hour Yoga Teacher Training

Many aspiring yoga teachers start their journey by completing a 200 hour yoga teacher training. This lays a solid foundation, allowing you to confidently lead classes for beginners. However, taking your skills to the next level as a teacher requires dedicating time to deepen your practice and knowledge. This is where a 300 hour yoga teacher training comes in.

In a 300 hour yoga teacher training, you take your foundational understanding from a 200 hour and expand upon it greatly. The result is a comprehension of yoga that allows you to progress further as an instructor.

In this comprehensive guide, we will explore everything you need to know about 300 hour yoga teacher training programs.

Prerequisites for 300 Hour Yoga Teacher Training

Before enrolling in a 300 hour training, you must first complete a 200 hour yoga teacher certification. Some schools may require that your 200 hours cover certain topics like anatomy, philosophy, and sequencing. Having one year of teaching experience is also commonly encouraged. This ensures you have a solid base to build upon.

If your 200 hour training was not in depth, taking additional workshops in areas like adjustment techniques prior to your 300 hours can be helpful provided by Hathayogashram. Coming in with a curiosity to learn will set you up for success.

Key Topics Covered in 300 Hour Yoga Teacher Training

While each 300 hour program differs, most aim to expand your skills in:

Advanced Sequencing and Planning - Taking an in-depth look at planning classes, workshops, retreats. Learning to sequence intelligently for specific groups, energy levels, and goals.

Anatomy and Alignment - Building an expert-level understanding of functional anatomy and biomechanics for safe, effective poses and sequences.

Adjustments and Assisting - Refining hands-on assisting with in-depth adjustments methodology. Learning to see each student's unique body.

Teaching Methodology - Developing your voice and style as a teacher. Learning to hold space, cue skillfully, and facilitate transformational experiences.

Pranayama, Meditation, Chanting - Expanding your own practice and tools forguiding others in breathwork, meditation, mantras, and chanting.

Yogic Philosophy and Spirituality - Deepening your knowledge of yoga's philosophical and spiritual roots to integrate themes authentically into classes.

Business Skills - Building your brand, marketing yourself as a teacher, and establishing your own studio or teacher training program.

Benefits of 300 Hour Yoga Teacher Training

Investing in a 300 hour yoga teacher certification allows you to:

Build mastery as a teacher - Gain the advanced skills and confidence needed to teach diverse populations safely and effectively.

Increase credibility & opportunities - Have a more competitive edge as a teacher. Increased hiring potential and rates.

Deepen your own practice - Dedicate focused time to learning new perspectives that will continually advance your personal yoga practice.

Specialize your teaching - Study intricacies of specific styles like Ashtanga, Iyengar, or Vinyasa flow to guide others in them.

Find your unique voice - Develop your authentic style and learn to share yoga in a way that only you can.

Network & community - Surround yourself with like-minded practitioners who will support and inspire you on your path.

Immerse in yoga lifestyle - Live and breathe your practice fully through an intensive immersion training environment.

Tips for Choosing the Right 300 Hour Yoga Teacher Training

Make sure the program is Yoga Alliance certified - This ensures quality standards are met.

Read reviews and testimonials from past trainees

Look for experienced, knowledgeable teachers that inspire you

Consider the style and focus - Do you want something general or specialized?

Examine the schedule and structure - Do learning modules fit your goals? Is there time for self-study?

Ensure the location inspires you - Whether home studio or exotic retreat, it should deepen your practice.

Confirm you meet all prerequisites

Get a sense of the community and network it offers graduates

By selecting a 300 hour yoga teacher training that resonates with your needs, you will be well on your way to taking your practice and teaching to the next level. Immerse yourself in the transformative experience!

[yogadaily]

(via A Step by Step Guide to Yin Yoga for Beginners - YOGA PRACTICE  || Curated with love by yogadaily) 

[trophy-girl]

How to Start Working Out & Actually Stay Consistent

So you want to start working out but don’t know where to begin? Maybe you’ve tried before, but consistency just isn’t sticking? Trust me, we’ve all been there. The secret? Start small, keep it fun, and stay accountable. Here’s your ultimate beginner’s guide to making fitness a lifestyle (without hating it).

Set Realistic & Clear Goals

Before jumping into workouts, define what you want to achieve. This will help guide your workout plan and keep you motivated.

Examples of realistic goals:

• Short-term (1-3 months): Work out 3x a week, improve flexibility, or walk 5,000 steps daily.

• Mid-term (3-6 months): Be able to do 10 push-ups, jog for 10 minutes without stopping, or improve muscle tone.

• Long-term (6-12 months+): Lose or gain a certain amount of weight, lift heavier weights, run a 5K, or gain visible muscle definition.

Pick a Workout Schedule & Stick to It

Choose 2-4 days per week for workouts to start. Mark it in your calendar as a commitment just like any other appointment.

Best times to work out

• Morning workouts can boost energy and set a positive tone for the day.

• Afternoon/evening workouts may feel easier if you have more energy later in the day.

• The best time is whenever you can realistically stick to it consistently!

Start with 30-minute workouts, then gradually increase time as you build endurance.

Choose Beginner-Friendly Workouts

If you’re new to working out, you don’t need fancy gym equipment—bodyweight exercises and light cardio are great for building a foundation.

Basic Beginner Workout Routine (Full Body - No Equipment)

Warm-up (5 minutes)

• Arm circles (30 sec)

• Leg swings (30 sec each leg)

• March in place (1 min)

• Dynamic stretches (2 min)

Workout (Repeat 2-3 rounds)

• Squats (15 reps)

• Push-ups (10 reps; modify by doing on knees if needed)

• Lunges (10 reps per leg)

• Plank (30 sec)

• Jumping jacks (30 sec)

Cool-down (5 minutes)

• Stretching for flexibility and muscle recovery

• Deep breathing exercises

Alternative Workouts:

• Walking or jogging: Aim for 20-30 minutes, 3-4x per week.

• Dance workouts: Fun way to stay active! Try YouTube dance workout videos.

• Yoga or Pilates: Great for flexibility, core strength, and relaxation.

Track Your Progress & Celebrate Small Wins

Tracking your workouts will help you stay motivated and see improvements over time.

Ways to track progress:

• Write down your workouts in a notebook.

• Use a fitness app to log steps, workouts, and progress photos.

• Track non-scale victories like better endurance, improved posture, or fitting into clothes better.

Celebrate small wins like completing a full workout week or lifting heavier weights—it keeps you inspired!

Stay Accountable & Motivated

Accountability can make or break your consistency. Here are ways to stay on track:

• Workout buddy: Find a friend or gym partner to keep each other motivated.

• Join a community: Pretty & Paid Discord has a fitness accountability group!

• Hire a trainer: If possible, work with a coach for personalized guidance.

• Remind yourself of your “why”: Write down why you started and revisit it when motivation dips.

Prioritize Rest & Recovery

Beginners often think they need to work out daily, but rest is crucial for muscle recovery and avoiding burnout.

• Start with 3-4 workout days per week.

• Listen to your body. If you’re sore, take an active recovery day (light stretching, yoga, or walking).

• Get enough sleep. Your body recovers while you rest. Aim for 7-9 hours of sleep.

Fuel Your Workouts with Proper Nutrition

Your energy levels and performance will depend on what you eat.

Pre-workout meal/snack (30-60 min before workout):

• Banana with peanut butter

• Greek yogurt with fruit

• Oatmeal with almonds

Post-workout meal/snack (within 1 hour after workout):

• Protein shake or smoothie

• Chicken, rice, and veggies

• Eggs with whole-grain toast

Stay hydrated: Drink plenty of water before, during, and after workouts.

Overcome Common Challenges

If you’re struggling to stay consistent, identify what’s holding you back:

“I don’t have time.”

• Shorten workouts to 15-20 minutes

• Try home workouts to save time on commuting

“I feel too sore.”

• Do light stretching and drink plenty of water

• Allow muscles to recover (work different muscle groups on different days)

“I get bored easily.”

• Try different workout styles like boxing, cycling, or dance workouts

• Listen to music or podcasts while working out

Stay Consistent & Make Fitness a Habit

Building a habit takes at least 21 days, so be patient with yourself. The key is progress, not perfection.

• Start small and be consistent. Even 10-15 minutes is better than skipping a workout.

• Make workouts non-negotiable, just like brushing your teeth.

• If you miss a workout, don’t quit—just start again the next day!

Stay patient and be kind to yourself. Consistency is key!

[ghuoab]

——————————————————

yogainstructor!abby + beginner!reader — ⋆.˚𖦹

————————————————————————

abby was a fitness instructor for women, always having a heart to fulfill her goals through her work. she liked the safety within the group she always instructed, new ones coming and going. incense always traveling through the air slowly, following the groups movements, a request by a old woman named ruth. she said it would ‘fit the fibe’.

the majority of women there were either old, or women who never payed abby any mind. rich women who didn’t care much, like their husbands, or pregnant women. abby had taken it upon herself as well— to take the role of a mother. she was now taking care of lev full time, and working after he’s dropped off for school.

she’d truly never pay any mind to any of the women, all having their own stories and experiences— not until you came in.

abby was already pissed off her assistant added another yogini to the list, knowing there wasn’t enough space. and to top it all off, the newbie was a beginner— so she had to pay extra attention to her. to put the cherry on top of her (already) horrible morning, newbie didn’t have the money and would pay next week.

you arrived late in the most god awful attire— leggings too tight, stupid muffin socks, and a baggy cotton hoodie. you were lost, taking a seat at the very back of the room while the women were in child’s pose. she’d never seen anyone so stiff before, either. at least you were pretty.

there was always a reason someone new came, but another reason to not come back. you weren’t challenging yourself enough, not easing up. she knew you’d never come back if she didn’t help you.

she came over to you more sooner than not, a slight scowl that you knew she’d never let up before. you felt a pang of embarrassment as she taught you different poses, teaching you how to relax as she introduced herself.

you could tell you were being a bother, since she was sighing a lot. maybe it was hot, or… you weren’t sure.

“y/n,” she sighed, “take that hoodie off. aren’t you sweating?” she said, looking at you.

“isn’t sweating good?” you said, chuckling nervously as you looked back at her. she looked at you with indifference, and feeling pressured, you slowly took it off, feeling warm shame creep up your neck. it settled on your cheeks as she flipped you, hands everywhere on spots you were insecure about, hands warmer than the blankets you rotted in. and you let her.

you smelled sweet. you felt soft after she was done with you, moldable into something she could fix. the soft rolls on your back and pudge unlocked something deep within her— and she couldn’t place it.

“puppy pose,” she sighed out, almost an order. you looked back at her, confused, of course.

“um…” you said, unsure of what she was asking. because, well, you were.

she pushed you onto your knees without question, pulling a small gasp out of you. she fixed your arms in front of you, going behind you to fix your horrible posture.

you felt her hips connect to yours, her warm, big hands spreading across your lower back to push you down more. the pose made you uncomfortable, yet vulnerable, stretching every possible ligament in your body. it exhausted you before relaxing you.

abby had long forgotten to change to another pose, too busy on the sight in front of her. it had been more than five minutes, and god— a woman physically couldn’t refuse a meal sat right in front of her. she slightly gripped the dips in your hips, molding you, fingers stretched over the outlines god had created, knuckles going white as she slowly felt her hips grind.

surely it isn’t the works of yoga, right? you stayed in your position, her hands fixing your arch every now and then. it was awkward, because you’ve never seen any sort of rocking in yoga.

“are— are you sure this is beginner?” you chirped quietly, trying not to break the solemn silence within the women. you felt her switch hands, her breathing rigid. one hand was on your thigh now.

“it isn’t, sweets,” she grunted behind you, “but we do this every class. get used to it,” she told you, inching closer to you.

she swore she’s never seen anyone as rude as you. arriving late, then questioning her? it was just as bad as what she was doing. she knew she’d get in trouble, maybe even lose her clientele. she couldn’t help it, not when you were rocking your hips, and when you kept your place. like you had been taught.

even after the other women switched positions for free time, she kept you there. you couldn’t tell if you were just sweaty from her, or if you were so touch starved you were wet just from a few poses by your pretty yoga instructor. you felt her hands bring you closer by the hips, her breathing ragged as her hips tightened against yours. this wasn’t real, surely—

her low groan ripped you out of your thoughts immediately. and at the same time, you gasped. her hips pulled back sensitively, and back again. she didn’t expect to cum in her boxers from some newbie. she felt her breathing get lighter, her hands slowly letting go of you. she let her hands glide across your thighs before she pulled back, making sure no one saw either of you, taking one last look at you before heading back to her position in front.

you stared at her as she walked away, unsure as to what had unfolded. you sat there for a few minutes after, not being able to comprehend it. did she really—?

—

at the end of the session, all the women were leaving in small groups, not noticing a new arrival to their yoga class. you paid them no mind, preferring it that way, packing up and heading to her office. she had been sat at her office, glasses low on her nose as the computer light lit her face up.

softly knocking the door, you looked at her, blush spread across your cheeks as you handed her a envelope full of cash.

“for todays session,” you told her, touching the curls on the back of your neck. you held onto your yoga bag like it was a lifeline.

she took a moment to appreciate the payment now, making her life easier. and how you had decided to keep your hoodie off, like she asked, and…

the pink carabiner sat on your bag decorated with keychains and rings.

“do i have to schedule for next class?” you asked her sweetly, voice coming out like honey.

she knew you’d be a problem.