Yoga Practice for the Beginners
Yoga Asanas practice can be started by anyone at any age group. Yoga welcomes everyone irrespective of your age, flexibility, fitness or weight. Normally, it’s a misconception in the minds of the people that Yoga is meant for fit and flexible ones. On the contrary, Yoga is more beneficial for the rigid and stiff ones as benefits are quite apparent in terms of enhanced muscle strength, flexibility, improved joints mobility and movement. Healthy becomes healthier and diseased gets cured and relieved. It benefits everyone from where you start and the day you start.
If you are a beginner, then don’t be overwhelmed by the number of poses you can do or your body allows you to do. Start with the few basic ones that you can do with minimum effort. Yoga philosophy emphasis on “Sthiram Shukam Asanam” means Yogic Poses should be easy, steady and comfortable with minimum effort. Usually, I have seen beginners are over ambitious with their performance and progress within their Yoga Practice. They approach Yoga with a competitive zeal and interest especially when performed in the big city studios in group settings. The slower it goes the better it’s for your physical, mental and spiritual well being. It’s extremely important to understand the true meaning and purpose of Yoga and Yogic Asanas before starting any practice and here comes the role of the good qualified Yoga Instructor and teacher who knows where to start from and how to proceed slowly and gradually.
Yoga practice is a life time pursuit and it takes time to understand your body, mind and breath. As your practice progresses, you naturally become more flexible and supple. The stage comes when you can actually perform more advance asanas with grace, balance and poise. So keep it simple when you are just beginning. It’s not a race after all.
It’s extremely crucial that beginner’s explore their own body and breath while starting. It’s always good to move ahead slowly. As Yoga movements has significance only with breath, so if done correctly then it’s virtually impossible to flow immediately. The breath coordination along with movement starts activating your chakras and starts the multi level changes in the overall physiology of the student. The body starts rejecting things which are unnatural and imbalanced. The cleansing starts slowly and the whole process can be quite draining and exhausting, if not approached slowly and naturally under the proper guidance.
Yoga is all about balance and union. It takes time to change the way we think and act. The deeply embedded impressions in our Psyche are quite sturdy and obstinate. We can cleanse our samskara ( Impressions) only with continuous Yoga Practice and Sandhana.
Move with your own pace. There’s no haste. Feel it, experience it and move ahead!!!
Yoga Series for the Beginners:
Deep Abdominal breathing ( Yogic Breath)- Full, Deep, Rhythmic, and slow
Sun Salutations ( 12 Steps) – 3 to 5 rounds ( Slow to Fast with Breath)
Samasthhti ( Tadasana) ( Basic Mountain Pose)
Padhastasana ( Hand to Feet Pose)
Traikonasana ( Basic Traingle)
Utthitha Trikonasana ( Extended Traingle)
Parivrutta Trikonasana ( Revolving Traingle- Mild Variation for beginner’s)
Vrukshasana ( Tree Pose)
Janushirshasana ( Head to Knee pose)
Paschimottasana ( Intense West Stretch)
Purvottasana ( Intense East Stretch) ( counter Pose for FB’s )
Dandasana ( Staff Pose)
Baddhkonasana ( Bound Angle Pose)
Ardha Padmasana ( Half Lotus Pose)
Shashankasana ( he Rabbit)
Bhujangasana (The Cobra)
Balasana (Child’s Pose)
Ardha Matsyendra Asana (Half Spinal Twist)
Vipareet karani Mudra
Setu Bandha Asana (The Bridge)
Matsyasana (The Fish)
Shavasana (The Corpse Pose)
More Asanas in each group can be included from the second or third week onward based on the progress of the student. Full Inversions should be included only in the third or fourth week, if not practiced before. Relaxation in between the poses is equally important as it’s in the end of the practice.
Maximum time duration in the first week should be 45 to 60 mins including final relaxation. We can have full 90 min extended practice only from the 4 or 5 week.