Beginner Yoga Poses And Exercises | Sun Salutation | Yoga Diet

What is beginner yoga poses for all age group

The beginner yoga exercises for all age groups would be:

• Surya Namaskar (Sun Salutation)

The Yogasanas (poses) recommended for all age groups are as follows:

Standing

1. Vrikshasana (1) – Tree Pose  (1)
2. Trikonasana – Triangle Pose
3. Tadasana – Mountain Pose
4. Parivrtta Trikonasana – Inverted Triangle Pose
5. Padangusthasana – Hand to Foot Pose
6. Ardha Chandrasana – Half Moon Pose

Seated

1. Ushtrasana – Camel Pose
2. Simhasana – Lion Pose
3. Paschimottanasana - Head to Knees Pose
4. Marichyasana - Sage Marichi Twist Pose
5. Janu Sirshasana – Head to One Knee Pose
6. Gomukhasana – Cow Face Pose
7. Ardha Matsyendrasana – Half Lord of the Fish Pose

Supine

1. Purvottanasana – Inclined Plane
2. Pawanmuktasana – Wind Relieving Pose
3. Naukasana – Boat Pose
4. Matsyasana – Fish Pose
5. Chakrasana – Wheel Pose

Inverted

1. Viparita Karani – Inverted Leg Stretch Pose
2. Sirshasana – Head Stand
3. Sethu Bandhasana – Bridge Pose
4. Sarvangasana – Shoulder Stand
5. Halasana – Plough Pose
6. Adho Mukha Vrikshasana – Hand Stand

Prone

1. Shalabhasana – Locust Pose
2. Dhanurasana – Bow Pose
3. Bhujangasana – Cobra Pose
4. Adho Mukha Svanasana – Downward Facing Dog Pose

Balancing

1. Vrikshasana (2) –Tree Pose (2)
2. Mayurasana – Peacock Pose
3. Kakasana – Crow Pose
4. Garudasana – Eagle Pose

In addition, for overall health it is better if you also add some more Yogic practices into your program. These include, Pranayamas (breathing exercises), Kriyas (cleansing techniques) and a Sattvic (pure, light and predominantly vegetarian) diet.

The Pranayamas (breathing exercises) recommended for all age groups are as follows:

1. Kapalabhatti (Skull Cleansing)
2. Anuloma-Viloma (Alternate Nostril Breathing)
3. Ujjayi (Ocean Breath) and
4. Brahmari (Bee Breath)
5. Sitali (Cooling Breath)
6. Sitkari (Hissing Cooling Breath)
7. Bhastrika (Bellows Breath)

The Kriyas (cleansing techniques) recommended for all age groups are as follows:

1. Sutra Neti (Cleansing the nasal passages with a rubber catheter)
2. Jala Neti (Cleansing the nasal passages with saline water)
3. Vaman Dhauti (Abdominal douche with saline water)

Yoga Diet for all age groups

Your Yoga program would be only partial in the absence of the right Yoga diet. So, see to it that your diet is Sattvic – this would mean that it should be pure, light and predominantly vegetarian – if you wish to reap the maximum benefits of Yoga. This would consist of adequate servings of fresh salads and fruit, freshly cooked vegetables (preferably green, leafy vegetables), homemade sprouts, whole grain wheat and brown rice. As far as possible, avoid non-veg foods, all deep fried, stale and spicy foods. Steer clear of fast / junk foods tobacco, alcohol. All said and done this is, perhaps, the best package of Yoga for all age groups. You may add one or two things here and there, if you wish.

However, a word of caution: Always start the practices under expert guidance.