Guidelines

Here are some tips for getting started with yoga. It provides some basic guidelines for simple basic yoga for beginners.

When To Practice Yoga

Yoga is best done either first thing in the morning or last thing at night. If it is done early in the morning, then the mind and body will be revitalized, ready for the day. If it is done late at night, then it will assist in helping you get a good night’s sleep. However, it can really be done at any time that is convenient.

Where to Practice Yoga

Yoga does not need a lot of room and so it can be practiced in many different places. Choose a place that contains enough room for all the postures to be done comfortably. It is best to choose a quiet, clean place. Although it’s not necessary, a mat or blanket will provide you with some extra comfort. Some people enjoy practicing yoga outdoors. This has the added advantage of outside air and a closer connection to nature.

What to Wear

Loose comfortable clothing is best for yoga. You will need to wear something that enables you to perform all yoga postures without having clothing restrict your moves. Even beginning yoga postures (which are not as difficult as more advanced postures) need the body to be free to move. Traditionally, yoga is performed without shoes or socks.

Duration of Practice

The length of your practice session will depend largely on the amount of time you wish to devote to yoga. Ideally, yoga should be done every day and should include at least 15 minutes of exercise and 15 minutes of breathing and meditation.

Drinking and Eating

Yoga is best done on an empty stomach. If possible, do not eat anything for two hours before your yoga workout. If you find this makes you too hungry, then avoid a big meal for two hours before the workout and have a small snack (like a piece of fruit) an hour before the yoga workout. Drink a glass of water about fifteen minutes before the yoga sessions.

Beginners Yoga Session

When planning your yoga session, look for yoga positions for beginners. You should be able to do the positions easily. If the positions are too difficult, you may be trying to do more advanced yoga positions.

It is always best to ease yourself into Yoga, like into anything else, slowly and steadily. Remember, the journey of a thousand miles begins with the first step – the beginner’s step.

You don’t have to see the whole ladder, just take one step at a time.  This section helps you do precisely that.

Tadasana – Mountain Pose
Tadasana, and coming returning to stillness after other poses, is an excellent way of getting acquainted with stillness.

Vrikshasana – Tree Pose
Vrikshasana strengthens thighs, calves, ankles and back, while increasing flexibility of the hips and groin.

Trikonasana – Triangle Pose
Trikonasana is the last Yoga Pose in the series of our basic session.

Vajrasana – Warrior Pose
Vajrasana stretches and strengthens your arms and legs, boosts stamina, enhances balance and focus.

People having diarrhea, hypertension or neck problems, you should be extra careful when practicing this asana.

Adho Mukha Svanasana – Dog Pose
Adho Mukha Svanasana improves flexibility of the spine, stretches the hips and middle and low back. It also rejuvenates the body, and helps in avoiding back problems. However, this pose should be avoided by those having serious back aches or injuries.

Double Leg Raises
Double Leg Raise is just like to a Single Leg Raises, only here you raise both legs. Just see that the full length of your back is lying flat on the floor while the shoulders and neck are relaxed.

Shavasana – Final Corpse
For those who really and full wish to appreciate the advantages of relaxation, they first ought to be familiar with what it is like to be tense. This happens in Shavasana, the Final Corpse. Although apparently easy and even fun to do, it has been described by some Yoga experts as the most difficult and, in fact, toughest Yogasana.

The basic yoga session should consist of the following exercises:

Warm up session. This includes simple, basic moves. Beginning yoga session may start with just the warm up session moves.
Standing poses. These align the feet and the body. They also aid digestion and blood circulation.
Sitting poses. Sitting poses usually focus on the breath. They help shape the buttocks and legs and improve vitality and suppleness in the spine.
Twists. These relieve backaches and increase flexibility in the shoulders.
Supine and prone poses. These poses release tension in the abdomen and increase the spine’s mobility.
Balance poses. Balance poses help develop coordination and increase stamina, strength, grace and agility. They also help improve concentration.
Backbends. Backbends release tension in the front body and shoulders.
Finishing poses. You will need to finish your yoga session with cooling-down exercises.

As you become adept in doing the yoga poses for beginners, you can start adding more complex moves. You may also like to modify the postures and moderate the level of intensity.