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In today's time, Yoga is considered an excellent method for health. It is the best method explained by the Indian Sages. Anyone can practice it easily. Beginners in yoga should practice it with simplicity and keep some precautions in mind. The present article will describe Yoga for beginners.

Subject of this article :-

• Simple Asanas for Beginners.
• Pranayama for Beginners.
• Meditation.

Beginners Should Practice Simple Yoga.

Yoga practice is simple and safe. Anyone, regardless of age or gender, can practice it according to their capability. It is beneficial for everyone. However, beginners should practice Yoga with some  precautions. Start your yoga practice with "Asanas". After asanas, practice "Pranayama" and "Meditation."

How can Beginners perform Yoga?

• Begin your yoga practice with Asanas, followed by pranayama and meditation.

• The morning-time is the best time for yoga practice, and you can also practice in the evening.

• Simple asanas are beneficial for beginners.

• Perform only easy asanas. Choose asanas that give you a comfortable experience. Slowly move into the full posture, hold for a while, and then gently return.

• Avoid exerting force while doing the asanas.

• Seek advice from a doctor if you have serious illnesses, are elderly, or are pregnant. Perform gentle asanas with the doctor's guidance.

(Read this article in Hindi :- सुरुआती योग।)

Simple Yoga Asanas for Beginners.

yoga for beginners
Pashchimottanasna. (pixels photo)

Spread a mat  on a flat surface. Do not practice yoga without spreading a mat. Avoid doing asanas immediately after meals. Morning time is ideal for yoga practice.

Follow this sequence for yoga practice :-

Warm-up with gentle exercises :-Begin standing and do some gentle "warm-up exercises". Straighten your arms in front. Touch your shoulders while bending your elbows. Rotate your hands slowly. Warm up your body by jogging in place. Then lie down on your back and relax.

Seating Poses Asanas.

After resting for a while, place both hands to the right and lift yourself up using the support of your hands to sit down. Practice some yoga asanas in sitting pose.

1. Kamar Chakrasana (Waist Rotating Pose) :-

• Open both legs at maximum distance.

• Bend from the waist, bringing the head towards the left knee and the right hand towards the left foot.

• Place the other hand behind the back.

• Rise up.

• Repeat, bending towards the right knee with the left hand towards the right foot. Place the other hand behind the back.

• Perform 3 or 4 rotations according to your capability.

• Return to the starting position. Reduce the gap between the legs. Rest with the support of your hands behind.

Precautions of this Asana.

Avoid excessive effort to touch the head to the knees initially. Just bring the hands towards the knees while bending from the left and right waist. Bend the waist according to your comfort. Avoid overexertion.

2. Paschimottanasana (Seated Forward Bend) :-

• Join both feet. Place both hands on the knees.

• Inhale and raise the hands upwards.

• Stretch the hands upwards.

• Exhale and bend forward. Take both hands and the head towards the knees.

• After holding for a while, inhale and come up.

• Keep hands behind. Relax.

Precautions of this Asana :-

• Bend the waist according to your capability. Avoid overexertion.

• Avoid this asana if you have back or spine issues.

• People with intestinal problems should not perform this asana.

•Women should avoid during menstruation and pregnancy.

Additional note: Bend both hands behind. Keep the toes, heels, and knees together. Lift the middle part of the body upwards with the support of the toes and hands. Straighten the body using the toes and hands. Hold for a while and come back. Place both hands to the right and twist both legs, merging the knees, and sit in Vajrasana.

3. Vajrasana (Thunderbolt Pose) :-

This is a simple posture for beginners in yoga. It is a beneficial and straightforward pose for new practitioners.

Procedure of Vajrasana :-

• Fold both legs and sit on the knees with the weight on the knees.

• Keep the knees together.

• Keep the toes open. Sit by placing the middle part between both ankles.

• Keep the spine and neck straight.

• Place both hands on the knees. Stay in this position for a while.

Precautions :-

Avoid this pose if there is discomfort in folding the knees.

Lying pose Asanas.

After Vajrasana, lie down on your chest and perform the pose.

1. Bhujangasana (Cobra Pose) :-

• Bend elbows with palms near the head.

• Place the forehead on the mat.

• Join both feet. Keep the toes flat.

• Slowly lift the head.

• Lift the chest while keeping the pressure light on the hands. Attempt to lift using the support of the spine.

• Hold for a while and gently return.

• First place the chest and then the forehead down.

• Relax in the left lateral position. Left ear down, left hand and leg straight, right hand and leg folded.

Precautions :-

• Do the pose according to your capability.

• Avoid this pose if you have spine issues.

2. Shalabhasana (Locust Pose) :-

• Lie on the chest.

• Place both hands under the thighs.

• Palms facing upwards.

• Join the big toes.

• Lift both legs slightly, keeping the knees straight.

Hold for a while in this position.

Slowly bring the legs down for return.

Relax on the right side.

Performing Asanas Lying on the Back.

Gradually lie on your back, changing positions. Practice some simple asanas in this posture.

1. Markatasana (Spinal Twist Pose).

• Fold both legs and place the heels in the middle.

• Place both hands straight from shoulders.

• Inhale, turn the knees towards the right, and the neck to the left.

• Exhale, bring the knees and neck back to center.

• Again inhale, knees to the left, and neck to the right.

• Exhale, bring the knees and neck back.

• Repeat this pose for two or three rounds.

•\After completing the asana, slowly lift both legs up.

• Gradually lower the legs down.

• Rest with a slight gap between the feet.

Preautions :-

Avoid this asana if you have serious abdominal or pelvic issues.

2. Tadasana (Full Body Stretch Pose).

• Join both legs together.

• Straighten the arms towards the head.

•Take a deep breath. Stretch the arms upward and the legs downward. Hold for a moment.

• Release the breath and relax the body.
Keep the arms close to the waist.

3. Shavasana (Corpse Pose) :-

This is a relaxation pose. This asana is done after performing all asanas. Completely relax the body. Maintain normal breathing. Relax after each asana. 

Pranayama for Beginners.

Pranayama is a breathing-exercise in yoga. It's an exercise that strengthens the respiratory system and energizes the body. Individuals can practice it according to their capacity. Beginners should start with simple pranayama techniques.

Method of Simple Pranayama :-

• Sit in Padmasana or Sukhasana.

• Inhale deeply and hold the breath for as long as comfortably possible.

• After holding the breath for a duration suitable to your capacity, exhale completely.

• After exhaling, pause in an empty lung state for a while as per convenience.

• After a brief pause, inhale again.

• Repeat this cycle for two or three rounds.

• After practicing this for a few days, proceed to advanced pranayama.

Main Pranayama for Beginners :-

1. Kapalbhati.

2. Anulom Vilom.

3. Suryabhedi.

4. Chanderabhedi.

5. Nadi Shodhan.

Precautions for Beginners in Pranayama.

• Practice pranayama according to your breath-capacity.
• Begin with simple pranayama techniques.
• Avoid forcefully holding your breath during pranayama practice.
• Return to normal breathing after completing the practice.
• Individuals with asthma or weak respiratory capacity should avoid breath-holding exercises.


After practicing all the postures and pranayama, sit in a state of meditation for some time. It is an act of focusing the mind.

Procedure :-

• Sit in Padmasana, Sukhasana, or any comfortable pose.
• Keep the spine and neck straight. Place hands on the knees.
• Close the eyes gently.
• Focus meditation on your breath.
• After that concentrate the mind and sit in a state of thoughtlessness.
• After meditating for some time, lie down straight. Relax.

Summary :- Yoga is the best practice for health. Individuals can practice it according to their physical capabilities. Beginners in yoga should start with simple exercises.

Disclaimer :- Perform all yoga activities according to your body's capability. Excessive practice beyond strength and capacity can be harmful. Do not practice yoga during illness.

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