Yoga Poses For Beginners
Yoga Poses For Beginners
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| Yoga Poses Beginners |
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| Yoga Poses Beginners |
What is yoga.?
Yoga is a scientific system of physical and mental practices that originated in India more than three thousand years ago. Its purpose is to help each one of us achieve our highest potential and to experience enduring health and happiness. With Yoga, we can extend our healthy, productive years far beyond the accepted norm and, at the same time, improve the quality of our lives.
Enliven your days with the benefits of yoga. Discover physical and breathing poses to complement your mood, calm your mind and achieve balance in your body.
1.Easy Yogic Breathing for a Restful Sleep
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Yogic Breathing
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Before bed, a great way to relax is to practice long, slow, deep breathing. Sit in a comfortable cross-legged position, with your spine straight and shoulders relaxed. Rest your hands in your lap with palms facing up. Close your eyes and completely relax. Breathe through the nose slowly and deeply. Stay focused on your breath as it fills your lungs, expanding the ribcage. With each exhale relax and let your mind come to rest. Continue for 1-5 minutes. Then lie down on your right side and enjoy a deep and restful sleep.
2.Yoga Exercise for Strengthening Trust
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Yoga Exercise for Strengthening Trust |
Sit in a comfortable cross-legged sitting position or in a chair with a straight spine. Raise the arms up over the head with one hand on top of the other, the palms facing down. If you are male, place the right palm on top of the left. If you are female, place the left palm on top of the right. The thumb tips are together with the thumbs pointing back. The arms are slightly bent at the elbows. With the eyes opened very slightly, look down toward the upper lip and whisper the mantra „Wa-he Gu-ru“. Duration: 3 minutes.
3.Simple Yoga for Awareness
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Yoga for Awareness |
4.Easy Yoga to Open the Lungs
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Yoga to Open the Lungs
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5.Yoga to Open the Lungs − Breathing Exercise to Experience Inner Peace
Sit with closed eyes. Inhale through your tongue folded up in to a ‘U’. Your tongue might stick out of your mouth a little. Exhale through the nose. It is recommended to practise this breathing exercise 26 times in the morning and in the evening.
6.Yoga for Youth and Joy
Sit cross-legged. Make fists of your hands and place them in front of you as if you were grasping a steering wheel. Beginn twisting the body powerfully from side to side. Twist to your maximum. Keep the elbows up and let the neck move with the upper body. Continue for 3 minutes. Then stretch the arms out in front of you. The right hand over the left and the palms are facing down. Twist now from left to right. Move your head and neck in the same direction. Continue coordinating the movement for 3 minutes.
7.Yoga for Mental Clarity
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| Yoga Mental Clarity |
Sitting cross-legged, rest your right hand on your knee. Block your left nostril with your thumb. Breathe slowly and deeply through your right nostril only, eyes closed. Focus on your breath for 3 minutes. Sit up straight, take a few deep breaths and relax.
8.Easy Yoga for Energy
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| Easy Yoga Energy |
Sit cross-legged or on a chair with your spine straight and feet flat on the floor. Stretch your arms straight out in front of you, parallel to the ground, with your palms facing each other and the fingers wide apart. Breathe long, deeply and powerfully through the nose for 1-3 minutes. Then inhale deeply and, while holding the breath, make fists of your hands, slowly bringing them to your chest under maximum tension. Slowly exhale when your fists touch your chest and relax. Take a few deep breaths and feel the energy you’ve created.
Easy
9.Easy Yoga for Purification
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| Yoga Purification |
Sit on your heels with your knees spread wide. Bring your forehead down to the ground and relax in this position with the arms stretched forward and the palms together. This posture is called ‘Guru Pranam’. Breathe long and deep through the nose for 1-3 minutes. Then slowly sit up straight, take a few deep breaths and relax. Try this simple pranayam (breathing technique) coupled with a yogic asana (posture) for its cleansing effect.
10.Breathing for Relaxation
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| Breathing Relaxation |
Sit cross-legged or in a chair with a straight spine. Close your right nostril with your right thumb and breathe through your left nostril. Duration: 3 minutes.
11.Easy Yoga to Bring Energy to the Throat
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| Yoga Bring Energy to the Throat |
Sit cross-legged or on a chair with your spine straight and feet flat on the floor. Rest your hands on your knees with your eyes closed. Inhale through the nose as you turn your head so you are facing over your left shoulder; exhale through the nose as you turn your head so you are facing over the right shoulder. Continue for 1-3 minutes. Then facing straight ahead, take a few deep breaths and relax. Feel your throat fill with energy, warmth and light!
Easy .
12.Breathing for Endurance
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Breathing for Endurance
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Sit cross-legged or in a chair, spine straight. Wrap your hands around your knees, with your arms straight. Inhale and hold your breath. Flex your spine back and forth as long as you can hold it before you need to exhale. Inhale again, hold and continue this exercise for 3 minutes.
13.Yoga Exercise for Strength and Endurance.
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| Strength and Endurance yoga |
sit with spine straight and place your hands on your knees. Keep the elbows straight. Inhale deep and hold the breath. Start flexing your spine back and forth until you cannot hold the breath any longer. Exhale. Inhale and start again. Time: 3-11 Minutes.
14.Self-confidence (Affirmation)
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Self-confidence (Affirmation)
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Sometimes we find ouselves dependent on appraisal and acceptance from others. There is a simple affirmation which brings back our own strength: Press your thumb on the mount below the pinky and close the hand in a fist. Say to yourself before you meet somebody: “I am healthy, I am happy, I am great”.
15.Breathing for Energy
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Breathing for Energy |
Sit cross-legged or in a chair with a straight spine. Close your left nostril with your left thumb and breathe through your right nostril only. Duration: 3 minutes. Sit cross-legged or in a chair with a straight spine. Close your left nostril with your left thumb and breathe through your right nostril only. Duration: 3 minutes
16.Simple Yoga for ‘Get Up and Go
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| Yoga ‘Get Up and Go |
Bundle Roll: Lie on your back, legs together, arms at sides. Flip yourself over from back to stomach and from stomach to back, without bending any part of the body. 3 minutes.
17.Windscreen wiper
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Windscreen wiper |
This form of meditation promotes clear consciousness. Sit down with your legs crossed, then raise your hands in front of your face to eye level. Focus on your hands, moving them around in circles in opposite directions. Alternate with first your right hand in the centre, then your left. Continue with the exercise for three to eleven minutes, preferably first thing in the morning.
18.Yoga Position for Blessings (Gurprasad)
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| Yoga Position Blessings (Gurprasad) |
Sit in a comfortable sitting position, upper arms pressed against rib cage, elbows bent so that hands are at heart level. Cup the hands together, palms facing up. Breathe long and deep. Allow yourself to relax and receive blessings. Continue for 3 -31 minutes.
19.Breath of Fire
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Breath of Fire
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Breath of fire is a strong, quick breath done from the navel point. Consciously pull in the navel while exhaling through the nose, inhaling will happen automaticaly by relaxing the belly. Slowly increase the pace until breathing 2-3 times per second in and out through the nose. Continue for 1-3 minutes. Breath of fire energises and ignites the fire of life.
20.Yoga for Energy − Archer Pose
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Yoga for Energy − Archer Pose |
Stand comfortably with your right leg forward and your left leg turned out, keeping the body square. Bend the right knee and let your right leg carry your weight. Now make your right hand into a fist with the thumb pointing upwards, stretching the right arm straight out so that the thumbnail is held at eye level. Imagine that you are holding a bow with your right hand, the bow string is pulled back with your left hand and arm. Breathe slowly and deeply whilst concentrating on your imaginary target. Hold the posture for 1-3 minutes each side. (Archer Pose is believed to strengthen and balance the nervous system.)
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