Yoga for Beginners

Yoga, according to tradition, is an innately therapeutic process, which is beneficial for physical, mental and spiritual development. Practicing yoga helps an individual to develop a state of mind which is positive or benevolent towards one and others.

General – Instructions:                                Early morning, one to two hours before sunrise is best time for yoga as preferred by yogis. Bowels must be passed before doing yoga. You may take bath before yoga practice. Be patient, it takes time to set to new routine.

  • Otherwise there is no sacrosanct time for yoga. You can practice yoga anytime of the day. Only precaution is that your stomach must be empty at time of doing yoga. Meals should be taken 3 hours prior to yoga practice, but you can drink water if thirsty.
  • Preferably fix a particular time of the day for yoga, it will help you to maintain regular yoga practice.
  • All Yoga exercises should be performed on the hard floor, using a rug or mat for support.
  • Ideal place for doing yoga is outdoors, if weather permits. For indoors practice, place for doing yoga should be spacious, well ventilated and without any disturbances.
  • To get better results, earmark about 30 minutes to one hour daily for yoga practice.
  • The yoga asanas must always be approached in a peaceful state of mind.
  • Fill your mind with thoughts of peace and serenity, turn your thoughts inward and away from materialistic world.
  • Make sure you are not tired to the extent that you are unable to concentrate on asanas.
  • Concentrate deeply on the asana you are doing. Focusing your concentration on the body part being affected by a particular asana will bring maximum benefit.
  • While doing an asana, your breathing is very important. Follow the specific instructions for breathing if applicable for a given asana. Otherwise, practice normal breathing which must be rhythmic.
  • In the beginning, you may start with rhythmic breathing and pranayama.
  • Practice shavasana for relaxation.
  • Approach your task with patience and perseverance. If your body is not flexible, you may find it difficult to do most of the asanas. Do not worry if at first you cannot the asanas properly, it will become easier with repetition. Stiff muscles and joints will gradually ease up.
  • Always remember to rest between two asanas.
  • Below 12 years of age yoga postures should not be practiced for long duration and asanas are to be maintained for very short duration.
  • Smoking should be strictly prohibited. If you are a habitual smoker, start yoga and try to overcome your urge for smoking.
  • Wear comfortable cotton clothes.
  • Practice moderation in food and drinks.
  • Avoid junk food and try to eat fresh fruits, milk, vegetables. This will help your body’s natural process of eliminating toxic waste products from your body.
  • A good nights sleep is a mandatory for profitable yoga practice.
  • Have a diet rich in fibre so as to avoid constipation as it is hurdle for yoga practice. With regular yoga practice and proper diet, you can say goodbye to constipation.
  • Women should not practice yoga during menstruation. During pregnancy yoga must be done under supervision.
  • For optimum benefits of yoga, refrain from excess of eating, drinking or late night parties.
  • Control your emotions of anger, greed, lust, haughtiness etc. Follow these simple rules to live a simple life.
  • Have faith in yourself and in yoga. Positive affirmations and positive thinking are an ideal complement to practice of yoga.
  • Your own frame of mind is what will determine the final success of your yoga endeavour.

Practice of yoga involves:

  • Physical postures or Asanas.
  • Breathing exercises or Pranayama.
  • Finger-posture or Mudra
  • Bandhs  or Bandha
  • Purificatory techniques or Shatkarma
  • Yogic diet
  • Fasting       


    [1]Shatkarma                             { Purificatory techniques }

{a} Jal-neti                               { Nose wash by water}


[2]Yogasanas                                 {Posture}             {Time}

{a} Vajrasana                              {Adamantine}      1-3 minutes

{b} Ardha-Shalbhasana           {Half –locust}        1-3 minutes

{c} Bhujangasana                      {Cobra posture}   1-3 minutes

{d} Makrasana                           {Crocodile}

{e} Ardha-Pavanmuktasana {Wind-release}      10-30 seconds {2-4 times}

{f} Ekapada-Uttanasana                                             10 seconds {4-6 times}

{g} Supta Bhadrasana                                                 10-30 seconds {2-4times}

{h} Padahastasana                                                       2- 10 seconds {4-6 times}

{i} Sarvangasana    {Shoulder stand}                      10-30 seconds {2-4times}

{j} Trikonasana      {Tringle Pose}                           2- 5 seconds {4-6 times}

{k} Shavasana          {Corpse}                                     5-10 minutes


[3]Pranayama                           {Body-mind energising breathing practices}

{a} Kapalbhati                     {Lungs & brain wash by breathing}

{b} Anulom –vilom            {Alternate nostrilar pranayama}


 [4]Bandhas:-                                  {Bands}

{a} Jalandhar Bandha                {Chin lock}


 [5]Mudras:                                   {Finger –posture}

{a} Gyan Mudra


  [6]Dhayan                                    {Meditation}                             


  {7}Yogic diet:-




Yoga is an ancient practice that helps create a sense of union in body, mind, and spirit. It brings us balance.Traditional yoga fitness practice in the right environment and under proper supervision, creates harmony between mind and body, and leads to healing. Through yoga fitness practice, all of the layers become cleansed and balanced. Therefore, yoga is therapeutic by nature.

Why People Want To Practice Yoga?   

The ancient theories of health yoga, and the observations about the mind and body and their relationship to each other, are being accepted by modern medicine. Substantial research is looking at the health benefits of yogic practices like Purificatory techniques,Micro yogic exercises, Yoga posture, Bandha, Mudras, Finger Mudras,pranayama and meditation techniques.

Physiological, metabolic and neuro-endocrinal changes occurring as a result of yoga fitness practice have been thoroughly investigated by modern medical scientists, and definite conclusions have been documented in many cases. Most of the improvements in well-being have been established and confirmed by medical doctors.

Physiological Health Benefits of Yoga:

Yoga Increases Yoga Decreases Yoga Normalizes
·                  Immunity

·                  Rejuvation

·                  Posture improves

·                  Endurance

·                  Energy level

·                  Muscular strength increase

·                  Cardiovascular efficiency

·                  Musculoskeletal flexibility

·                  Galvanic skin response

·                  Stable autonomic nervous system

·                  EEG – alpha waves

·                  Respiratory efficiency

·                  Breath-holding time

·                  Grip strength

·                  Steadiness

·                  Excretory function

·                  Reaction time

·                  Sensory and motor organs coordination

·                  Sleep

·                  strength and stamina

·                  Panic Attacks

·                  Dizziness

·                  Respiratory rate

·                  Pulse rate

·                  Blood pressure

·                  EMG activity decreases

·                  Headache

·                  Stomachache

·                  Tridoshas

·                  Gastrointestinal function normalizes

·                  Endocrine function

·                  Autonomic nervous function

·                  Body weight

·                  Blood pressure normalize

Psychological Health Benefits of Yoga:

Yoga Increases Yoga Decreases Yoga Normalizes
·                  Somatic and kinesthetic awareness

·                  Positive attitude

·                  Mood and feeling of subjective well-being

·                  Self-acceptance

·                  Social adjustment and social skills

·                  Concentration

·                  Memory

·                  Self attention

·                  Learning efficiency

·                  Self-actualization

·                  Depth perception

·                  Mind/Body neuro connection improves

·                  Balance improves

·                  Steadiness improves

·                  Will Power

·                  Stress

·                  Frustration

·                  Anxiety

·                  Depression

·                  Hostility

·                  Attention deficit hyperactivity disorder

·                  Hysteria

·                  Insomnia

·                  Fatigue

·                  premenstrual tension

·                  Examination Fever

·                  Mental exertion

·                  Difficulty in retention

·                  Frequent Mistakes

·                  Anger




·                  Trigunas

·                  Emotions

·                  Harmonal balance



Bio-Chemical Health Benefits of Yoga:

Yoga Increases Yoga Decreases Yoga Normalizes
·                  HDL cholesterol

·                  Cholinesterase

·                  ATP

·                  Hemoglobin

·                  Lymphocyte count

·                  Thyroxin

·                  Vitamin C

·                  Total serum protein

·                  LDL cholesterol

·                  Human growth hormone (HGH)

·                  VLDL cholesterol

·                  Melatonin

·                  Glucose

·                  Sodium

·                  Total cholesterol

·                  Triglycerides

·                  Catecholamine

·                  Total W.B.C count

·                  Metabolism

·                  Vitamins

·                  Protein

·                  Minerals


Health Benefits of Yogic Exercises versus Non-Yogic Exercises:

Yogic Exercises

Physical,mental,Intellectual &

Spiritual development.

Spinal cord flexible.

Cure diseases.

Non-Yogic Exercises

Only physical development.


Rigid spinal cord.

Increase diseases.

Relaxed muscle tone. Increased muscle tension.
Slow and static movements. Rapid and forceful movements.
Low risk of injury. Higher risk of injury.
Parasympathetic system dominates. Sympathetic system dominates.
Sub-cortical regions of the brain dominate. Cortical regions of the brain dominate mainly.
Low caloric consumption. High caloric consumption.
Effort is minimized with maximum relaxation. Effort is maximized with less relaxation.
Breathing is natural and synchronized. Breathing is forceful and no synchronization.
Purely process-oriented. Purely goal-oriented.
Awareness is internal.

Toxin decreases.

No restriction of age & sex.

Positive attitude.

Awareness is external.

Toxin increases.


Mix attitude.


Apart from the evidence derived from modern medical research, yoga is rich in philosophical literature and theory. The concept of yoga fitness and its philosophy have originated from a distant past, and have been followed for fifty centuries with a systematic and holistic approach.

The ultimate aim of yoga is to stabilize the mind and concentrate the thoughts into the universal reality that human beings are extensions of the divine. There is no barrier of the religion and any other man made boundaries for the merger in the ultimate. The soul is universal, immortal, illuminated, infinite and divine and it is one and the same for all the humans. Through yoga this is the final message, which if propagated can lead the entire world on the path of existence that is peaceful, with freedom and rid of conflict. It may be difficult for most people to attain this kind of ultimate goal of yoga but even little progression on the path makes one immensely healthy, content and joyous.

Yogi Yoganand