Beginners Yoga Poses

Yoga is the best way for an all around development of human life.Yoga helps to develop physical,mental and spiritually.It is very common there is an interest to learn yoga in modern world.Yoga helps you to lead a life disease free and fitfulness.
Yoga is the only science that will lead you to completeness.Beginning stage of yoga and yoga asana is very difficult.Many persons stop yoga because of unable to perform it right.Here I am sharing few important exercise and poses that help you to do yoga asanas very easily.All these poses or exercise are like warm up.You can perform it every day before asana.


Front and Back bending of Waist

• While inhaling, stretch up the hands and bend backwards.
• Return to the vertical position and bend forward while exhaling.
• Touch the ground with palms, if possible. Come up and bend backwards during inhalation. Repeat 4 0r 5 times. With practice, you can touch the ground at the back with hands as in Cakrasana and come up.

Benefits of Front back bending waist 

• Calms the brain and helps relieve stress and mild depression
• Stimulates the liver and kidneys
• Stretches the hamstrings, calves, and hips
• Strengthens the thighs and knees
• Improves digestion
• Helps relieve the symptoms of menopause
• Reduces fatigue and anxiety
• Relieves headache and insomnia
• Therapeutic for asthma, high blood pressure, infertility, osteoporosis, and sinusitis

Pada Sancalana

• Stand erect but relaxed, with hands along the body.
• Bring the right leg forward without bending the knees while inhaling. Stay in the position for a few seconds
• Return to the standing postion while exhaling.
• Take the right leg backwards(inhale). With out bending the knee-joint, Stay in the position for a few seconds.
• Return to the original position(exhale).
• Raise the right leg, sidewards to the right with hip-joint as the hinge point(inhale). The leg is kept straight. Stay in the position for a few seconds.
• Return to the origingal position(exhale).
• Raise the right leg, sidewards to the left with hip-joint as the hinge point(inhale). The leg is kept straight. Stay in the position for a few seconds.
• Return to the Vertical position(exhale).

Repeat the complete set of movements with the left leg.

Benefits of Padasacalana 

• Reduce high blood pressure 
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• Reduce stress 
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• Strengthen heart 

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Loosening of Hip Joints

Inhale while standing erect.

with knees far apart, but heels almost touching each other, sit down while exhaling.

Balance on the toes and sit on the heels.

Try to push the knees apart by the palms.

Breathe in, while getting up.

Benefits 

This helps knee joints,hip joints and spinal column.

Loosening knee joints  

• Stand erect with hands straight down. Inhale completely.
• Breathe out through the mouth while going down by bending the knee joints and keeping them together.
• keep the body straight without bending at the waist.
• Come up while inhaling

Benefits 

strengthens joints

Strengthens spinal column 

strengthens lungs and heart.

Loosening of Ankle Joints

• Stand erect
• Raise and stretch up both hands from front while inhaling.
• Balance on the toes.
• Bring down the hands and feet while exhaling.

Beneftis 

Strengthens all body and all the joints,strengthens heart and lungs .

 Mukha Dhouti(Cleansing through a single blast breath)

• Stand with a slight forward bend of the trunk, palms on the thighs and legs about a metre apart.
• Inhale deeply and expel the air forcibly as in a jet through the mouth continously. This is effected by the help of the diaphragm by prolonged exhalation.
• Repeat several times.

Jogging is one of the good exercises in loosening exercise

• Stand erect and place the fists loosely on the chest. Start skipping on the toes and touching the heels at the back in a relaxed way .
• Increase the speed gradually and come to a steady jogging speed.
• Carry on deep rhythmic breathing and relax the whole body during jogging. Continue for a while.
• Switch over to the forward jogging by raising the knees to the chest level.Repeat for a while.
• Continue the practice with side jogging by spreading the legs sidewards and raising the heels upwards by bending the knees. Stand a while and perform Mukha Dhouti. Relax in standing position(Tadasana)