Nowadays many people are inclined towards yoga practice as yoga is beneficial and not don't have any side effects. If you are new to yoga practice, no need to worry. We are mentioning some useful information for beginners here.
These tips would be encouraging for beginners-
- Research thoroughly about yoga before exercising.
- Read books, browse web sites on search engines, watch videos etc.
- Start practicing from simple yoga poses.
- Begin from basic poses that are not difficult and easy to exercise.
- Initially body is not much flexible so perform the postures slowly and gently.
- Older or diseased people should not give much strain while practicing yoga.
- Children should avoid practicing difficult yoga poses especially below 12 years.
- Practice yoga for 30-40 minutes daily to achieve maximum result.
- Workout early morning or in the evening.
- Perform yoga in airy, spacious and open place.
- Wear comfortable clothes so that you can perform the poses without any difficulty.
- Do not practice yoga with packed belly. You can take food before 3 hours of practicing yoga.
- Drink lot of water but drink before an hour you going to perform yoga.
- Women should avoid practicing difficult yoga at the time of pregnancy and mensuration.
Relaxation-
- Shava Asana-
- Lie on the ground, keeping your legs at distant from each other and palms of hands facing upwards.
- Relax your mind and body.
- Stay in the position for few minutes.
- Bal asana-
- Sit on the ground bending knees, keeping your weigh on the lower part of the leg.
- Raise your arms straight pointing the roof.
- Now slowly bring your arms and torso together down.
- Come down till your forehead touch the floor.
- Padama asana
- Sit straight on the ground.
- Cross your legs and place your right leg on left thigh and left leg on right thigh.
- Place your hands on the knees of the legs.
- Close your eyes and maintain the pose for some minutes.
- Vajra Asana
- Sit on the ground, bend your knees and sitting on the lower part of the leg.
- Keep your hands on the thighs.
- Breathe slowly and maintain the position for some time.
- Trikon asana
- Start the pose with the standing position.
- Spread your legs from each other.
- Now raise your arms to the level of shoulder.
- Slowly move your head to right side.
- Take your left foot outside at 90 degree.
- Try to touch the ankle of right foot with right hand, without bending your knees.
- Bend the hip joint not the waist.
- Tada asana
- Stand straight and put your arms by your side.
- Widen the feet maintaining proper distance from each other.
- While inhaling raise both the arms parallel to the shoulder.
- Balance your weight on the feet.
- Stretch your upper body smoothly, raising your chest.
- Slowly, lower your arms and exhale bringing the heels down.
Supine Poses:
- Markat asana
- Lie down on the floor.
- Now while inhaling slowly bend your knees and legs in the right side. Also turn your neck in the left side.
- Rest your arms on the floor.
- Remain in the position for few minutes till you feel comfortable.
- While exhaling come back to the previous position.
- Repeat the same for left side.
- Pawan mukta asana
- Lie straight on the ground.
- Slowly raise your legs upwards, toes pointing the roof.
- Now bend the legs and bring them to the thighs.
- Grasp the legs from the knee with your hands.
- Now bring your neck forward and try to touch the knee with your chin.
Sitting Poses:
- Maduk asana
- Sit on heels maintain the pose of vajra asana.
- Now put your left palm on the navel and place right palm on the left palm.
- Press the palms against the abdomen.
- Now bring your head down and try to touch the floor with the forehead.
- Hold the pose for few minutes.
- Dand asana
- Sit on the floor and stretch your legs outwards.
- Sit straight and keep your legs and feet together.
- Put both the arms on the side, pressing the palms on the ground.
- Press your thighs against the ground.
- Bhujanga asana
- Lie on the floor in prone position.
- Now bring your hands near the chest.
- Place your palms on the floor and keep the thumbs pointing towards your body.
- Raise your elbows towards roof without distancing them from the body.
- Touch the forehead on the floor.
- Raise the head slowly on inhaling, bend your neck backwards (resembling the hooked snake).
- Now raise your shoulders, chest and abdomen from the ground.
- Slowly stretch backwards.
- Maintain the position for some seconds and breathe normally.
- Salahabha asana
- Lie on the floor on your stomach.
- Keep your legs straight.
- Now make fists and bring them under the thighs.
- Rest your thighs on the wrist and maintain the fists of the hands.
- While inhaling raise both the legs in the air without bending the knees, keeping your chin on the floor.
- Place a cloth under the chin, if you don't feel comfortable on the floor.
- Hold the pose for few seconds.
- While exhaling bring your legs down slowly.