Yoga for Beginners

Yoga is one of the most holistic exercises one can get.A complete toning of mind and body, it is the best exercise for all people, from whitest to blackest(what am I saying? actually I read it somewhere). it rejuvenate your senses and increases clarity of thinking. here are some of the the most important- and immense- benefit of yoga

Benefits of Yoga

1)Reduces stress and enhances your ability to relax
2)Increases flexibility,physical strength and stamina
3)Bestows higher concentration and self control
4)You have more control over your impulses
5)Helps in quick healing of old and new injuries
6)Enhancing mental clarity and Intensifies tolerance to pain
7)Functioning of the immune system increases
8)Enhances posture and muscle tone
9)Improves blood circulation
10)Results in healthy, glowing skin
11)Cleanses and improves overall organ functioning
12)Most important It inculcates positive outlook of life and bestows peace of mind.
13)Infuses balance and internal harmony

There are around 84 asanas in yoga but you not need to remember all. I will show you few easy yoga poses that one can start with and later move to more advanced postures.I would begin with 1 Asana for relaxation, 1 for Meditation and 1 for Fitness.

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Steps

1)Lie down on your back on a yoga mat or carpet.
2)Keep both the legs a little apart about a feet from each other.
3)Keep both the hands a little away from the side of the body.
4)Let the left toe point towards the left and right toe towards the right.
5)Head may be kept straight or may be inclined towards the left or right.
6)Palm should face upwards.
7)Whole body should be in a straight line and relaxed.
8)Close your eyes gently.
9)Imagine that the entire body is relaxed. This way each and every organ of the body will get relaxed. Concentrate your mind on your body parts from toe to your head and feel your body is getting lighter.
10)While in this asana carry out normal rhythmic breathing.

Benefits

1)Body feels lighter relaxed and fatigue vanishes.
2)Regulates respiratory system and reduces high blood pressure.
3)Ensures sound sleep which make you calm and alert next day.
4)It helps to cure heart disease, insomnia, nervous debility, mental imbalance and lack of memory etc

Practice

1)This asana is used for giving rest to body after doing an asana while carrying out asanas in supine position.
2)If you do yoga routinely , carry out this asana for relaxation at the end.
3)If you are too tired for any Asana, you can practice this asana only for relaxation.
4)Try to have a tension free mind and forget all your worries, stress inducing thoughts and feel you are getting relaxed.

This is the second most important pose for beginners. This pose comes under the,meditation part of yoga.In this pose, body takes the shape of a lotus.

Steps

1)Sit on your yoga mat or a carpet and spread both legs forward.
2)Bend the right knee at knee joint. Hold the right foot with both hands (hold ankle of right leg with right hand and catch the toes of right leg with the left hand). Lift the right foot upwards and place it on the right thigh, so that your right heel is as close as possible to your navel.
3)Now bend the knee of the left leg. Hold the left foot with both hands (hold ankle of left leg with left hand and catch the toes of left leg with the right hand. Lift left foot and fix the left heel at the base of right thigh.
4)Both knees should be on the ground and the soles of the feet should point upward.
5)The position of the legs may be switched after a period of time if the posture becomes uncomfortable.
6)Keep your neck and back straight.
7)Keep your eyes closed.
8)Keep both the hands on your knees in position of gyan mudra( Touch the index finger with tip of the thumb, keeping three other fingers straight).

Benefits

1)Improves apeite removes constipation and increases digestive power.
2)Waist and lower limb muscles get strengthened.
3)Prevents dieses of heart.
3)Regular practice brings peace of mind.

Practice

Yogis do tapasya (meditation) in this pose for hours.In the beginning, do this for 2 minutes and then slowly extend the duration of this asana.

Trikonasana is good for stretching the body. This is normally done in the beginning of yoga practice.
steps
1)While inhaling, raise right hand and arm up towards the sky, palm facing inwards. Right arm should touch the right ear and stretch it upwards. Keep the left arm close to body and stretch it downwards.
2)Keep your legs and arms straight (no bending).
3)While exhaling, bend towards your left so that the right arm becomes parallel to ground. Simultaneously slide your left arm along the left leg and try to touch the ground. Stay in this position for 10 seconds. Do not bend forwards, bend sidewise only.
4)Now inhale and gradually come back to starting position.
5)Now repeat this procedure by reversing the position of arms and bend to your right.
6)If your body is not flexible, try to bend your body as long as you are comfortable. Do not strain your body.

Benefits

1)Exercises the lever, kidneys, pancreas and large intestine.
2)Exercises the lungs and the ribs.
3)Good for regulating the menstrual cycle.
4)Good for curing joint pains, backache and obesity.