Yoga for Beginners

These are very useful to beginners, who want to start doing yoga but don't have any experience of yoga or any other exercise.



Our body has several joints, which need lubrication and movements. The food we have supplies lubrication. Yoga and other activities provide the necessary movements.



In our everyday life some of these joints are overused and some are rarely used. This may create problems at later stage in your life. To help these joints remain healthy basic movements are necessary.



They are also useful to prepare your body for Yoga.

Prerequisites for Yoga

• You should practice Yoga for at least 30 to 45 minutes to get maximum results daily.
• The best suited for practice is early morning hours. However it can also be practiced in the afternoon after following food restrictions.
• Food restrictions – Your stomach should be empty while practicing, that is you should have solid food 3 – 4 hours before practicing and liquid 1 hour before.
• Yoga should not be practiced on a bare floor. Keep a mat or carpet below.
• Your clothes should be comfortable, loose, clean. Undergarments are always very necessary.

Yoga Positions or Asanas

Yogasana system is the 3rd limb in Ashtanga Yoga. Yogasanas help us achieve physical health, control over mind and power of concentration. Yoga is different from exercise since it does not involve speedy movements. Instead its movements are very slow and steady. Yoga helps achieve relaxation, which in turn reduces stress & strain. Also, since very few calories are consumed during Yogasana practice, metabolism rate of the body also drops. This means slowed down aging process. Also, as a result of Yoga practise, less food is required since digestive power is increased.

Yoga Workout

Sun Salutation – Surya Namaskar

Standing Postures

Always stand erect with your feet close together, heels and the big toes touching each other. Hands should be touching your thighs. This position helps achieve pulse stability.

• Tadasana
• Trikonasana
• Parivritta Trikonasana
• Vrikshasana

Sitting Postures

In the sitting position, both legs should be together and stretched, toes erect, spine erect. Also both hands should be straight and palms resting on the floor.

• Sukhasana
• Janu Sirshasana
• Paschimottanasana
• Gomukhasana

Supine Postures

Here you have to lie down on the back with legs together, straight extended, toes erect and hands straight with palms resting on the floor.

• Purvottanasana
• Noukasana
• Matsyasana
• Pavanamuktasana

Prone Postures

In this position you must lie down with your chest and abdomen and chin on the floor. Both hands should be lying besides your thighs, with palms resting on the floor.

• Adho Mukha Svanasana
• Bhujangasana
• Shalabhasana
• Dhanurasana

Inverted Postures

In this position you first lie on your back then go into the poses.

• Viparitakarani
• Sarvangasana
• Halasana