Yoga For Beginners

Yoga is actually a physical, mental and spiritual practice where people twist, turn, stretch and breathe in different ways. It is an art of living to keep the body and mind fit and healthy. It is an ancient exercise that consists of different simple and complex poses and body postures. It is best way to nurture our body and it is believed that if it is done in a proper manner, Yoga can heal or sometimes completely eradicate chronicle diseases and ailments. 

I am going to tell  Yoga for beginners. You can adopt these few body postures and start doing Yoga at home or gym wherever you prefer. I am sure that it will greatly affect your life style and help you to live a healthy life. Here we go Yoga for beginners!

Mountain Pose:

1. From a standing position, bring the feet together or hip width apart, parallel. Lift up the toes, spread them wide and place them back on the floor. Feel your weight evenly balanced through the bottom of each foot, not leaning forward or back.

2. Pull up the knee caps, squeeze the thighs and tuck the tailbone slightly under.  Feel the hips aligned directly over the ankles. The legs are straight, but the knees are not locked back.

3. Inhale and lift out of the waist, pressing the crown of the head up towards the ceiling, feeling the spine long and straight.

4. Exhale and drop the shoulders down and back as you reach the fingertips towards the floor. Gently press the chest / sternum towards the front of the room.

5. Continuing to reach out through the fingers, inhale the arms up, turning the palms shoulder height, bringing the arms into a H position.

6. Exhale relax the shoulders down from the ears while still reaching the crown and fingers up.

7. Breathe and hold for 4-8 breaths.

8. To release: exhale the arms down to your sides or bring the palms together in front of your chest.

Downward Dog:

1. Begin on your hands and knees. Align your wrists directly under your shoulders and your knees directly under your hips. The fold of your wrists should be parallel with the top edge of your mat. Point your middle fingers directly to the top edge of your mat.
2. Stretch your elbows and relax your upper back.
3. Spread your fingers wide and press firmly through your palms and knuckles. Distribute your weight evenly across your hands.
4. Exhale as you tuck your toes and lift your knees off the floor. Reach your pelvis up toward the ceiling, then draw your sit bones toward the wall behind you. Gently begin to straighten your legs, but do not lock your knees. Bring your body into the shape of an "A." Imagine your hips and thighs being pulled backwards from the top of your thighs. Do not walk your feet closer to your hands — keep the extension of your whole body.
5. Press the floor away from you as you lift through your pelvis. As you lengthen your spine, lift your sit bones up toward the ceiling. Now press down equally through your heels and the palms of your hands.
6. Firm the outer muscles of your arms and press your index fingers into the floor. Lift from the inner muscles of your arms to the top of both shoulders. Draw your shoulder blades into your upper back ribs and toward your tailbone. Broaden across your collarbones.
7. Rotate your arms externally so your elbow creases face your thumbs.
8. Draw your chest toward your thighs as you continue to press the mat away from you, lengthening and decompressing your spine.
9. Engage your quadriceps. Rotate your thighs inward as you continue to lift your sit bones high. Sink your heels toward the floor.
10. Align your ears with your upper arms. Relax your head, but do not let it dangle. Gaze between your legs or toward your navel.
11. Hold for 5-100 breaths.
12. To release, exhale as you gently bend your knees and come back to your hands and knees.

Warrior Pose:

1. Stand with legs 3 to 4 feet apart, turning right foot out 90 degrees and left foot in slightly.
2. Bring your hands to your hips and relax your shoulders, then extend arms out to the sides, palms down.
3. Bend right knee 90 degrees, keeping knee over ankle; gaze out over right hand. Stay for 1 minute.
4. Switch sides and repeat.

  Tree Pose:

1. Stand tall and straight with arms by the side of your body.
2. Bend your right knee and place the right foot high up on your left thigh. The sole of the foot should be placed flat and firmly near the root of the thigh.
3. Make sure that your left leg is straight. Find your balance.
4. Once you are well balanced, take a deep breath in, gracefully raise your arms over your head from the side, and bring your palms together in hands-folded position. 
5. Look straight ahead in front of you, at a distant object. A steady gaze helps maintain a steady balance.
6. Ensure that your spine is straight. Your entire body should be taut, like a stretched elastic band. Keep taking in long deep breaths. With each exhalation, relax the body more and more. Just be with the body and the breath with a gentle smile on your face.
7. With slow exhalation, gently bring down your hands from the sides. You may gently release the right leg.
8. Stand tall and straight as you did at the beginning of the posture. Repeat this pose with the left leg off the ground on the right thigh.

Bridge Pose:

1. Begin lying flat on your back with your arms along the sides of your body, with your palms facing down.
2. Bend your knees and place your feet flat on the floor. Walk your heels as close as you can to your bum, and turn your heels out slightly so the outside edges of your feet are parallel with the outside edges of your mat.
3. With your palms and feet pressing firmly into the ground, lift your hips up. Try to keep your thighs parallel.
4. Stay here, or clasp your hands together below your pelvis, extending through your arms. I like to rock my weight from side to side so that I can pull my shoulders in and bring my shoulder blades closer together.
5. Stay here for 5 or more deep breaths. Try to keep lifting the hips up as high as you can, and gaze towards your belly. You can watch to make sure you are doing ujayi breathing correctly. Your stomach should remain still, and you should be able to see your ribs expanding and contracting with each complete breath.
6. After you've had enough, gently drop your bum back onto the ground. You can repeat this pose again after taking a break, or stretch through your lower back by hugging your knees into your chest.

Triangle Pose:

1. Stand in Mountain Pose on a yoga mat.
2. Step your feet wide apart. Make sure that your hips are facing to the front and lengthen your body, opening up the front of your hips.
3. Turn your right leg, including your thigh, knee and foot, out by 90 degrees. Turn your left leg in about 15 degrees.
4. Raise your arms to shoulder level with your palms facing down towards the floor. Inhale and extend your spine and body upwards and out through the fingertips.
5. On an exhale, stretch your upper body to the right. Your right hip should still be on the same plane as your shoulders.
6. Place your right hand on your right shin, as far down as you can reach comfortably. If you are more flexible, place your hand on the ground behind your calf. Make sure that your chest is open and your spine is straight.
7. Lengthen your ribs and lift from the edge of your left hip.
8. Raise your left arm towards the ceiling, with your palm facing forward. Gaze at your outstretched hand.
9. Open the chest and turning your navel slightly upwards. You should feel a twist from your left hip up through the spine. Breathe, increasing the twist on each exhalation.
10. Inhale and allow your body to come to standing. Repeat the pose on the other side.

Cobra Pose:

1. Lie on your abdomen with your legs spread at hip width and the tops of your feet on the floor.
2. Rest your forehead on the floor and relax your shoulders; bend your elbows and place your forearms on the floor with your palms turned down and positioned near the sides of your head.
3. As you inhale, engage your back muscles, press your forearms against the floor, and raise your chest and head.
4. Look straight ahead, as shown in Figure B. Keep your forearms and the front of your pelvis on the floor, being mindful of relaxing your shoulders.
5. As you exhale, lower your torso and head slowly back to the floor.
6. Repeat Steps 3 and 4 three times and then stay in Step 3 (the last raised position) for six to eight breaths.

Child's Pose:

1. Kneel on the mat on your knees, with your back straight and your knees separated about as wide as your hips, six to twelve inches apart.
2. Lower your chest onto your thighs and your forehead toward the mat.
3. Slide your hands, palms facing up, back toward your feet, with your arms alongside your legs.
4. Hold this pose for 20 seconds or longer, breathing deeply, letting go of stress, allowing yourself to become as peaceful as a sleeping child.
5. Rise, and rest. Now.

We should always remember one thing that every bit of life is important. Our body is greatest gift of God, Keeping it fit and healthy should be our first goal.