Beginners Yoga

Are you new to Yoga ?
If you have not started with yoga-meditation now is the time to begin. This is the chance and place to start.Yoga for beginners has great selection of postures and meditation routines for beginners.
Take a look at our Beginners Program, made up by different yogic techniques, leading up to a full length yoga teaching, which gives you a step by step guide.
YOGA FOR BEGINNERS, is based on posture research and mathematical calculation of breathing techniques and mindful meditation to improve the physical, mental and emotional aspects of your life.
Follow the instructions at least three days a week so that you can stay healthy, fit and happy.
Our course will enhance your well being within the first few days of practice. Practice as much as you can comfortably do. As you complete your course, don’t be in a great hurry to get up. It is a good idea – to lie down at savasana for few minutes and count down from 10 to 0 with closed eyes – as it helps to cool down the body.
Here are some tips to start the Beginners Yoga:
1. Choose a comfortable place for your yoga practice.

2. Conventionally yoga mats are used, when doing difficult postures you can also use a pillow or a blanket to stay safe and to prevent injury.

3. Follow instructions in our yoga sequence in accordance with your own capability such as – stretch as much as you can and then a little more, you will be amazed how quickly your flexibility and balance will improve.

4. Smile and keep determination as you practice the course, do not forget that positive thinking helps in getting the desired result sooner, you will enjoy the practice as you get used to.

5. Practice with a reasonably empty stomach or at least 2-3 hours after your last meal.

Generally, people have the habit of saying I have no time to do yoga because I am busy every minute of the day. You may not realize what you are missing by not doing or starting to do yoga meditation. It is advisable that you begin doing few simple postures(asanas) and a few minutes of breathing exercise and meditation. Gradually move on to the complete routine given in the video. Both mind and body have an inborn tendency to remain fit, yoga meditation provides the tools for fulfilling this.Yoga/meditation is not just a set of exercises. Yoga postures bring strength to weak areas of the body and softens the tight spots. Mind full stretching of the body stretches the mind as well.
A wide spread mental block for a beginner is the belief that they are not flexible enough for yoga. The advanced practitioner makes the action look effortless. The pictures in the book or videos in you tubes are meant to inspire you not to discourage you. The subjects there have years of practice behind them. When you decide to begin yoga practice, you just start from where you are. The fact that you took the decision, will in the long run prove to be immensely beneficial. It is perfectly all right to start clumsily, grace and agility is bound to come with regular practice. Until then take care of your body’s limit and do not force your limbs or muscles. Correct your breathing rhythms and gradually advance with progression of your physical and mental capacity.Beginners yoga is a unique video series of simple yoga postures and meditation specially assembled by an experienced yoga trainer.
In the modern craze of yoga for health, this program will give you a gentle introduction to daily beneficial practices.
We named this program ”Beginners yoga” because the basic steps and movements are simple to follow and easy for complete newbie to perform. That doesn’t mean that if you have done yoga practice already this program will not give you any value.
After the initial warm up there are steps of deep breathing or pranayama which will increase oxygen supply to your blood and detoxify the entire body system.
If you are obese you will lose weight. If you are stressed, your stress will start melting away. Your concentration and memory will improve. You will be energized and feel all round well being. Your wisdom and intuitive perception will excel. As you get serious about yoga practice your physical, mental and spiritual well being will bring happiness and elation.
Start doing yoga from an early age for strong muscles, healthy heart, stress free mind, slim body and extended life. You will not have to worrie about diabetes, arthritis, spondilities, thyroidism, asthma, acidity, stroke and so many other painful and fatal affilictions.
Warm Up Exercise
Practice Procedure: Head rotation – clockwise – 10 times and anticlockwise – 10 times. Hand circling- 10 times, Reverse Hand circling- 10 times. Single hand throw 10 times, double hand throw-10 times. Now 1 min rest at standing attention position.
Bajrasana Deep Breathing (Thunderbolt Deep Breathing)
Practice Procedure: Be seated on the ground with legs folded from the knee, while the soles of the upturned feet should remain under the buttocks, heels jutting outward on either side. Folded knees should remain close together in the front. The torso should remain absolutely straight with spine kept erect. Both arms should be outstretched and palms placed on the corresponding knees, fingers pointing downward.
10 cycles. 4 secs breathe-in by raised shoulders with backward movement, 1 sec pause with raised shoulders, 8 secs breathe-out with “ha” sound by coming forward and 1 sec pause by touching the ground with finger tips after coming forward. So for one cycle, we have to spend [4+1+8+1] 14 secs. In this way we have to do 10 cycles.
Do POSITIVE THINKING for 1 min at sitting crossed legged position (i.e. Sitting Sukhasana). (200 secs altogether)
Contra-indication: One must not practice this posture if suffering from rheumatoid arthritis, osteoporosis, osteochondritis, oesteomyelitis.
Dhanurasana (Bow Pose)
Practice Procedure: Lie flat on the stomach with the legs and feet together, and the arms and hands beside the body. Bend the knees and bring the heels close to the buttocks. Grasp the ankles with the hands. Keep the knees and thighs firmly on the floor and the arms straight throughout the practice. Place your chin on the floor. This is starting position. Tense the legs and push the feet backward while raising the head and chest as high as possible from the floor without straining. Use the backward movement of the legs to assist the raising of the body, allowing the back muscles to remain passive. In the final position the head is tilted back. Hold the final position for as long as is comfortable. Slowly lower the chest and head to the ground by releasing the legs.
2 sets – 30 secs per set. One should hold for 30 secs, with normal breathing, at final position, as described in the video. After finishing the asana take 30 secs rest on chest at lying position. In this way, repeat another set.(120 secs).
Lying Sukhasana (Lying Auspicious Pose)
Practice Procedure:2 sets – 30 secs per set. Raise the hip, stay for 30 secs at this position, with normal breathing. After each set, lie down for 30 secs on your back.(120 secs altogether)
Upabistha Pabanmuktasan (Open Wind relieving pose)

Practice Procedure:Sit in the squatting position with the buttocks just above the floor. Hold elbow of opposite hands and place your chin on the join of the both knees.
2 sets (30 secs per set). One should practice 30 secs with normal breathing at this position as described in the video. After 30 secs by doing this posture(asan), 30 secs rest at back on lying position. In this way another set have to do.(120 secs).

Paschimottanasana (Forward Bend Pose)
Practice Procedure: Sit on the floor with legs stretched out, feet together and hands on the knees. This is the starting position. Relax the whole body. Raise both hands up and slowly bend forward. Try to grasp the big toes with the fingers and thumb. If this is impossible, hold the heels, ankles or any part of the leg that can be reached comfortably. Move slowly without forcing or jerking. Hold the position for few seconds. Relax the back and leg muscles, allowing them to gently stretch. Keeping the legs straight and utilizing the arm muscles, not the back muscles, begin to bend the elbows and gently bring the trunk down towards the legs, maintaining a firm grip on the toes, feet or legs. Sit up then lie on the back.
2 sets – 30 secs per set. After each set, 30 secs rest at lying on your back position. At the final position of paschimottanasana, spend 30 secs breathing normally. In this way repeat another set. (120 secs altogether)
Paban Muktasana (Wind relieving Pose) Deep Breathing No1
Practice Procedure:Lie flat on the ground and raise the right thigh close to the belly and chest with folded knee pressed by both hands. The knee should be embraced by both hands with the palms holding the opposite elbows. If it is inconvenient to grip the elbows in this manner, one can clasp the palm together to hold the knee on the belly and chest. After this similar position should be done with the left leg.
2 sets – 5 times right leg and 5 times left leg, alternately in each set. After each set, 30 secs rest at lying on your back. In each set 4 secs breathe-in while bending one leg, 4 secs breath hold by holding that knee and 8 secs breathe-out with stretching that leg. So by movement of one leg 16 secs has been spent. In this way, repeat another leg. Repeat this entire process 5 times, that will complete 1 set. Take 30 seconds rest and repeat the full process once more. ( 380 seconds altogether)
Paban Muktasana (Wind Relieving Pose) Deep Breathing No 2
Practice Procedure:Lie flat on the ground and raise both thighs close to the belly and chest with folded knees pressed by both hands. The knees should be embraced by both hands with the palms holding the opposite elbows. If it is inconvenient to grip the elbows in this manner, one can clasp the palms together to hold the knee on the belly and chest.
2 sets – 5 times in each set. After each set, 30 secs rest at lying on your back. In each set 4 secs breathe – in by bending both legs, 4 secs breath hold while holding the knees and 8 secs breathe – out with stretching legs. So one movement of both legs requires 16 secs. Take 30 secs rest. Then repeat another set in the same way. (220 secs altogether)
Ustrasana (Camel Pose)
Practice Procedure: Sit in bajrasana. Stand on the knees with the arms at the sides. The knees and feet should be together, but may be separated if this is more comfortable. Lean backward, slowly reaching for the right heel with the right hand and then the left heel with the left hand. Do not strain. Push the hips forward, keeping the thighs vertical and bend the head and spine backward as far as comfortable. Relax the whole body, especially the back muscles, into the stretch. The weight of the body should be evenly supported by the legs and arms. The arms should anchor the shoulders to maintain the arch of the back. Return to the starting position by slowly releasing the hands from the heels one at a time.
2 sets (30 secs per set). At ustrasana by grabing the ankle joint with both hand as depicted in the video, you have to stay 30 secs with normal breathing. This is one set. After each set, 30 secs rest at bajrasana with closed eyes.(120 secs)
Spinal Twisting Deep Breathing
Practice Procedure: Lie on your back and stretch your hands. Bend the knees and place the soles of both feet flat on the floor, directly in front. Keep the knees and feet together throughout the practice. Breathe in and while breathing out, slowly lower the legs to the right, trying to bring the knees down to the floor. The feet should remain in contact with each other, although the left foot will move slightly off the floor. At the same time, gently turn the head and neck in the opposite direction to the legs. This will give a uniform twisting stretch to the entire spine. Hold the breath in the final position while mentally counting three seconds. While breathing in, raise both legs to the upright position. Keep the shoulders and elbows on the floor throughout.
2 sets – 10 cycles per set. At starting position of spinal twisting deep breathing – with continuous breathe-out up to 8 secs, when head will touch the ground on one side, both knees will touch the ground on another side. Here 2 secs will be paused. And with continuous breathe-in up to 4 secs – both knees and head will be back to starting position. Here 2 secs will be paused. In this way – 1 cycle will be completed in 16 secs. Then after 10 cycles – 1 set will be completed. After each set – 1 min rest at lying on your back.(440 secs altogether).
Extended Hand Deep Breathing 1
Practice Procedure:10 cycles. First- continuous 4 secs breathe-in by raising right hand, 1 sec pause after raising that hand by the side of right ear, continuous 8 secs breathe-out by lowering that hand, 1 sec pause at starting point parallel to the left hand. Then continuous 4 secs breathe-in by raising left hand, 1 secs pause after raising that hand by the side of left ear, continuous 8 secs breathe-out by lowering that hand, 1 sec pause at starting point parallel to the right hand. In this way 1 cycle has been completed. After 10 cycle 30 secs rest at bajrasana with closed eyes. (310 secs altogether)
Extended Hand Deep Breathing 2
Practice Procedure:10 cycles. Continuous 4 secs breathe-in by expanding both hands at both sides of the body, 1 sec pause after reaching of both hands at both sides of the body, continuous 8 secs breathe-out while returning both hands to the starting position, 1 sec pause at the starting position. In this way 1 cycle has been completed. After 10 cycle 30 secs rest at bajrasana with closed eyes.(170 secs)
Salabhasana (Locust Pose)
Practice Procedure: Lie with face down on flat ground resting on the abdomen, chest and chin, arms straightened and placed under either side of the body. With palms down both legs are raised gradually and rigidly straight up from the ground as much as possible. Then slowly bring down the legs.
2 sets – 30 secs per set. By raising both legs up to maximum 45 degree, stay at leg raised position for 30 secs with normal breathing.Then take rest for 30 secs at lying on your chest. In this way, repeat another set. (120 secs)
Makarasana
Practice Procedure:Lie flat on the stomach. Stretch your hands and legs. Fold your hands as in the video. Your forehead should touch the folded hand.And slowly raise your legs as much as possible.
2 sets(30 secs per set). At the time of makarasana, 30 secs will be spent by holding both elbow each other where forehead will touch the crossing of both hands with raising both legs at 30 degree to 45 degree with normal breathing. This is one set. After each set, 30 secs rest at lying on your chest.(120 secs)
Bhujangasana (Cobra Pose) Deep Breathing
Practice Procedure: Lie flat on the stomach with the legs straight, feet together and the soles of the feet uppermost. Place the palms of the hands flat on the floor, below and slightly to the side of the shoulders, with the fingers together and pointing forward. Position the arms so that the elbows point backward and are close to the sides of the body. Rest the forehead on the floor and close the eyes. Relax the whole body, especially the lower back. Slowly raise the head. Gently tilt the head backward, so that the chin points forward and the back of the neck is compressed, then raise the neck and then the shoulders. Straighten the elbows, using the back muscles first, then the arm muscles to raise the trunk further and arch the back. In the final position, the pubic bone remains in contact with the floor and the navel is raised a maximum of 3 cm. If the navel is raised too high, the bend tends to be in the knees and not in the back. The arm may or may not be straight, this will depend on the flexibility of the back.
2 sets – 10 cycles per set. 4 secs continuous breathe-in by raising the upper body, 1 sec hold at this position, 8 secs continuous breathe-out by lowering the body and 1 sec hold at the starting position as depicted in the video. This is one cycle. In this way- you have to do 10 cycles at a stretch for 1 set. After each set 1 min rest at lying position on chest. (400 secs altogether)
Utkatasana(Chair Pose)
Practice Procedure: Stand erect with the feet and the legs touching one another closely and stretch both of your arms forward. Keeping the spinal column straight, gradually lower yourself as if you are sitting on a chair. Keep in mind that the chest does not lean forward but remains erect like your spinal column.
2 sets – 30 secs per set. At the position of Chair pose, spend 30 secs with normal breathing. Then 30 secs rest at standing Attention position. In this way repeat another set. (120 secs altogether)
Padahastasana (Standing Forward Bend pose)
Practice Procedure: Stand erect with your feet together. Lift your hands upward so that they remain in close contact with your ears. Now bend forward to touch the thumbs of your toes. Now try to grasp your heels by bending your arms backwards, flexing them from the elbows. Press your forehead, abdomen and chest against your legs. Keep your legs straight and the knees must not bend. The respiration must remain normal.
2 sets – 30 secs per set. At the position of PADAHASTASANA, spend 30 secs with normal breathing. Then take rest for 30 secs at standing Attention position. In this way repeat another set. (120 secs altogether)
Trikonasana (Triangle Pose)
Practice Procedure:Stand erect with the feet more than shoulder width apart. Turn the left foot to the left side. Stretch the arms sideways and raise them to shoulder level so that they are in one straight line. Bend to the left, taking care not to bring the body forward. Place the left hand on the left foot, keeping the two arms in line with each other. Turn the right palm forward. Look at the right hand in the final position. Return to the upright position with the arms in a straight line. Repeat on the other side.
2 sets – 30 secs each way i.e. 60 secs per set. At the position of Trikonasana on one side, spend 30 secs with normal breathing, then without rest- repeat on the other side for 30 secs with normal breathing. In this way 1 set has been completed. After 1 set, 1 min rest at standing Attention position. In this way, repeat another set. (240 secs altogether).

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Anulom Vilom (Alternate Nostril Breathing)
Sit in any meditative posture. Keep the spine in erect position with relaxed body and mind. Now slowly inhale the external air deeply through left nostril, pressing the right nostril with thumb. Hold your breath after closing the left nostril as well with ring finger. Release right nostril and breathe out. Breath hold and breathe in through right nostril. Breath hold by closing both nostrils. Then release left nostril and breathe out.

Practice Procedure:10 cycles. First – continuous 6 secs breathe-in by left nostril, 2 secs pause by holding both nostrils, continuous 12 secs breathe-out by right nostril, 2 secs pause by holding breath, then – continuous 6 secs breathe-in by right nostril, 2 secs pause by holding both nostrils, continuous 12 secs breathe-out by left nostril, 2 secs pause by holding breath. In this way 1 cycle has been completed.
After 10 cycles Do POSITIVE THINKING* for 1 min. (total 500 secs)

Meditation at Muladhara Chakra (The Base/Root Chakra)
Muladhara chakra is the base chakra or root chakra. Muladhara means foundation. This chakra has four petals around a yellow square. The yellow square represents the element of Earth and the petals represents the four directions- north, south, east and west. The animal form representing the base chakra is a seven trunked elephant, associated with solidity and assuredness. The elephant’s trunks represent the sacred sevens, the chakras, planets, colours, note and behavior which we work in the world.
Practice Procedure: Sit in sukhasana with ganya mudra. Full concentration at coxic region tale bone of vertebral column i.e. full concentration at muladhara chakra. Hold your left nostril with ring finger of your right hand, breath-in with right nostril and breath-out with right nostril. Again breath – in through right nostril. Then breath-hold by closing both nostrils. Then breath-out through left nostril, breath-in through left nostril and breath hold by close both nostrils and breath-out by right nostril. Then get relaxed. Now do mulabadha mudra  i.e. contraction of rectum by sankhini nari or anal nerve. Breathe-in and contract the rectum. Hold breath and contraction. Then breath-out and relax the contraction. Breathe hold. Breath-in and contract the rectum. Hold breath and the contraction. Breath-out and relax the contraction.Follow the meditation procedure as per the direction in the video at the same time and for single time only.
           N.B.
1.  CONTINUE THIS COURSE ONCE A DAY, 5 DAYS A WEEK AND UPTO 6 MONTHS. AFTER 6 MONTHS,  THIS COURSE SHOULD BE CHANGED FOR ADVANCED COURSE FOR GETTING BETTER RESULT.
2.  IT IS ADVISED TO PRACTICE ON A REASONABLY EMPTY STOMACH OR AT LEAST 2-3 HOURS AFTER YOUR LAST MEAL.
3.  POSITIVE THINKING – TO GET THE BEST RESULT AT SHORTEST TIME, AT    EVERY REST PERIOD DO POSITIVE THINKING SUCH AS –
  • I WILL GET RELIEF FROM ALL MY DISEASES
  • I WILL GET RELIEF FROM ALL MY DISCOMFORT.
  • MY BODY AND MIND WILL BE IN PRIME STATE.
  • I WILL FEEL MENTAL AND PHYSICAL SATISFACTION WITHOUT ANY EXPECTATION.
  • I WILL FINISH THE TASK I BEGIN , WITH FULL DETERMINATION.
  • I WILL SURELY DIGEST THE FOOD I WILL EAT.
  • I WILL REMEMBER THE LESSONS I LEARN AND I WILL HAVE FULL CONFIDENCE IN DOING SO.
  • I WILL BUILD MY FUTURE ON THE RIGHT PATH AND WILL NOT DEVIATE.
  • THE ORGANS OF MY BODY WILL WORK ACCORDING TO MY COMMAND AND I WILL HAVE FULL CONTROL OVER THEM.
  • I WILL BE BRAVE TO GET RID OFF SHAME, HATRED AND FEAR AND WILL GO FORWARD WITH COURAGE.

POSITIVE THINKING IS CAPABLE OF STIMULATING VARIOUS GLANDS THROUGHOUT OUR BODY, SUCH AS HYPOTHALAMUS, PITUITARY, THYROID AND ADRENAL GLANDS. THESE GLANDS SECRETE BENEFICIAL HORMONES WHICH KEEP THE BODY IMMUNE FROM DISEASES. FURTHER, THROUGH POSITIVE THINKING THE AUTONOMOUS NERVOUS SYSTEM CAN BE REGULATED.

4.  IF YOU FEEL A PARTICULAR ASANA OR BREATHING PROCEDURE OR MOVEMENT OR MEDITATION PROCEDURE IS DIFFICULT FOR YOU OR IS HURTING YOU – JUST SKIP THAT AND MOVE ONTO THE NEXT ONE. THIS WAY YOU CAN MINIMIZE THE CHANCE OF GETTING HURT AND MAXIMIZE THE OPPORTUNITY TO LEARN.

DIET GUIDELINES

To get full benefit from yoga meditation, you have to maintain your health in an optimum state. For this purpose eating the right food, particularly if you have a health condition then avoiding certain food that are detrimental and would cause aggravation.
A healthy diet is essential for long life and the avoidance of many life threatening health conditions and diseases. When you eat healthy food you feel energized . This energy extends to the old age, keeping you vibrant and healthy even as you age.
A healthy diet plan is also essential to keep fit. A good balance between exercise and food intake is important, as this helps to maintain muscle strength and a healthy body weight. A balanced diet can help you maintain your proper body weight and decrease your risk of many diet-related chronic diseases, such as cardiovascular disease, type 2 diabetes and some cancers. A wide variety of foods is important for good health. Different minerals are important nutrients in our diets.

Foods you can eat:

Grains : Whole grains are healthier. So brown rice, whole wheat toast, oats or walnut-flax seed oatmeal etc can be consumed.
Fruits: Fruits are rich in fiber and vitamins and free of fats and cholesterol. Eat varieties of fruits such as apple, banana, strawberries, lemons, papaya, Dates, Ripened mango, Pears, Cucumber, cantaloupe, oranges, grapefruit, watermelon, chard, collard greens, raspberries, peppermint leaves, asparagus, funnel bulb, pineapple etc.
Vegetables: Contain fiber and many nutrients . As vegetables are very low in calorie, can be eaten in large amount . Varieties of vegetables should be eaten such as- Broccoli, Artichoke, Baby corn, Beans (green, wax, Italian), Cabbage (green, bokchoy, Chinese), Cauliflower , Mushroom, tomato, bell peppers, lady’s finger, bottle gourd etc.
Potatoes: Root vegetables like potatoes and sweet potatoes are healthy, but they’re still high in carbohydrates.
Leaves: Leaves are source of minerals and dietary fiber. Leaves are very low in calorie. Spinach, celery leaves, curry leaves, lettuce etc can be eaten in large amount.
Meat: Meat is one of the main source of animal protein which contains essential amino acids (not easily available in non animal protein). Some meat contain higher amounts of fat, saturated fat and some cholesterol. So to avoid these fats eat skinless chicken or turkey, Cornish hen, special cuts of beef or pork which contains fat in lesser amount.
Fish: Fish is another source of animal protein. Cold water fishes are rich in Omega-3 fatty acids and other nutrients. You should eat fish preferably fatty fish like salmon, halibut and cod etc.
Egg: Eggs are one of the most nutritious food . The yolk is the most nutritious and healthiest part but it contains cholesterol also. If you want to avoid it then you can eat egg white.
For Vegetarians: Soybeans, Tofu, Pinto beans, Red/White beans, Navy beans, Lima beans etc are source of protein.
Dairy: Skim milk, Cream Cheese, Sour Cream, Soy cheese.
Nuts: Almonds, Brazil nuts, chestnuts, pumpkin seeds, sesame seeds, sunflower seeds etc.
Spices: Turmeric, coriander, cumin seeds and cardamom etc.
Oils: Oils rich in omega 3 are good for health like canola oil, grape seed oil, virgin coconut oil, olive oil, avocado oil, sunflower oil, walnut/peanut oil, vegetable oil etc.
Water: Always keep in mind, your body needs plenty of fresh water to prevent dehydration. So, drink purified water at least an interval of 1 hour throughout the day.

Foods You should avoid:

Canned vegetables with lots of added sodium. Canned fruit with heavy sugar syrup. Fried meats, fish, tofu etc.
Avoid any food containing sugar like cookies, cakes, ice cream etc.
You should avoid alcohol, any type of hard and soft drinks containing sugar, soda, carbon dioxide.
Avoid fast food and processed beef and bacon etc.

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Yoga Trainer

Our yoga trainer Anindya Kumar Das, started yoga Training in 1968 from.. Read more

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