Yoga for beginners

If you want to start yoga and you are afraid of difficult postures, then let us teach you best yoga pose for beginner. Even if you do 15 to 20 minutes daily, you get the benefits of yoga. So let's start. Get up and get clean in the morning. Yoga should always be done on an empty stomach and if possible, in the open air. Just get ready by setting up your yoga mate to do morning yoga for beginner.

• Sit on the yoga mat with your feet forward. First we will do some workout to lubricate the joint. It is called Suksham Yoga. Keep your hands near your butt. Keeping your feet steady, just move your toes back and forth. Take deep breaths while moving your  toes back and forth. Repeat this 10 to 20 times. Now rotate both feet in clockwise 20 times. Repeat the same procedure for anti-clockwise 20 times. This exercise is very beneficial in arthroditus.

• Now bend your right leg and hold it with the palms of both your hands. Now straighten your right leg, draw the breath in, and bend the leg and exhale. Keep it 10 to 20 times. Now repeat this process with the left leg.

• Now fold both the legs and join the feet of the feet together. Keep the heel as close to the body. Grab the claws of the feet with both your hands. Now bounce both knees up and down. Move as much legs as possible to the ground.inhale while bringing the legs up and exhale while moving down. Do not put too much force on the legs. Do some rest by straightening your legs by doing 20 to 30 times.

• Now stand. Keep feet together. Place the palms of the hands on the knees and rotate the knees clockwise. After rotating 10 to 20 times, now the knees rotate anti-clockwise. Take a deep breath during this.

• Keep both your hands in front parallel to the ground directly from the solder. Open the fingers of your hands as much as possible and then forcefully fist the fingers inside. Take deep breaths and repeat it 10 to 20 times.

• Again, keep the arms parallel to the ground, solder straight to the front. Tighten the fist and turn it clockwise. Repeat it 10 to 20 times. Then rotate the anti-cloak wice.

• Again, keep the arms straight towards the front. Keep the palms facing up. Touch the solder by folding the arms with elbows. Pull the breath in and then open the arm straight and exhale. Repeat 10 to 20 times from this as well.

• Now stand up straight. Place your hands on your waist. Turn the head clockwise 10 to 20 times. Repeat the same work in the opposite direction of the clock.

This increases blood pressure and provides new energy.

SURYA-NAMASKAR

The next step is Suryanamaskar. The Suryanamaskar consists of 12 asanas together.That is best yoga pose for beginner. Which is also a good cardio-vascular exercise and is beneficial for health. Surya Namaskar that keeps body and mind both healthy.If you are short on time, and you are looking for a way to stay fit, then Surya Namaskar is the best option.

(1)Pranamasana (Prayer pose)

Stand on the edge of your mat, hold both your paws together and put the entire weight equally on both feet. Inflate your chest and keep shoulders loose. Stand straight with both hands folded. Close your eyes.

(2) Hastauttanasana (Raised arms pose)

Inhale, raise your hands up and back and keep the biceps of the arms close to the ears. In this posture, try to pull the entire body upwards from the ankles to the fingers of the hands.

(3) Hastapadasana (Standing forward bend)

While exhaling and keeping the spine straight, lean forward from the waist. While exhaling completely, place both hands on the ground near the claw.

(4) Ashwa Sanchalanasana (Equestrian pose)

 right leg backwards while filling the breath. Stretch the chest forward. Tilt the neck more backwards. Leg stretched straight backward and leg paw erect. Wait a while in this situation. Make sure that the left leg stays between the two palms.

(5) Dandasana (Stick pose)

Inhale, move the left leg backward and keep the entire body in a straight line.

 (6) Ashtanga Namaskara (Salute with eight parts or points)

While inhaling, bring both knees to the ground comfortably.Keep your axes slightly raised. Now two hands, two legs, two knees, chest and chin will be touching the ground. Leave the breath.

(7) Bhujangasana (Cobra pose)

 In this position, while filling the breath slowly, pull the chest forward and straighten the hands. Move the neck backwards. Knees touch the earth and feet remain claws.

 (8) Adho Mukha Svanasana (Downward facing dog pose)

 While exhaling, raise the lower part of the hips and spinal cord, bending the chest down to form an inverted V (˄) shape.

(9) Ashwa Sanchalanasana (Equestrian pose)

Inhale, move the right foot between the two hands, you can place the left knee on the ground. Keep the vision up. Tilt the neck more back. Leg stretched straight backward and leg paw erect. Wait a while in this situation.

(10) Hastapadasana (Standing forward bend)

While exhaling, bring the left leg forward, let the palms remain on the ground. Knees can bend if needed. With hands and neck, touch the earth right and left of the feet by going down adjacent to the ears.

(11) Hastauttanasana (Raised arms pose)

Inhale, slowly bring the spine up, move the hands up and back, pushing the axes forward.

 (12) Tadasana (Mountain Pose)

While exhaling, first straighten the body, then bring the hands down. Relax in this state and bring awareness to the sensations happening in the body. The above twelve positions of Surya Namaskar make our body healthy by removing the deformities of entire organs.
Its practitioner gets relief from pain of hands and feet. The muscles of the neck, lungs and ribs become strong, the body becomes light-weight by reducing excess body fat. This entire process is highly beneficial

Pawanmuktasana

Pawan Mukt means the release of wind or wind. This asana helps in venting the stomach air, hence the name of this asana is Gas Release Pose. The procedure to perform Pawanmuktasana is given below.
Lie on your back and feet together and join hands with the body.Take deep long breaths and while exhaling bring your right knee to your chest. Holding the thigh with hands, press it on the stomach.
Again take a long deep breath and release your head and chest from the ground. Attach your chin to your right knee.Stay in the posture and take long deep breaths. While exhaling, hold your knee tightly with your hands. Build pressure on the chest. Inhalation, let loose.
 return to the ground and relax.
Do this whole process with the left leg and then with both feet.If you want, you can swing back and forth slightly. Right-left can also swing 3-5 times and then rest.

Markatasana

Today we will tell you some Yogasanas with the help of which back pain can be removed forever.
With the legs straight, you will lie on the floor, the knee will remain upwards, both hands will open outward, both hands will remain directly parallel to the shoulder, now your feet will be gently bent upwards from the knee, after which the knee of both feet will be on the right side. Will put on the floor or action will keep touching on the floor for 4 to 5 seconds and turn the face in the opposite direction, now slowly move both feet up and face We will bring it to the front. Likewise bend the legs to the left and keep the neck to the right.

Naukasan

For the body to be healthy, it is very important for the digestive system to work properly. Naukasana fixes this easy digestive system. In this asana, it is shaped like a yacht, hence it is called naukasana.
Lie on your back and join both feet together. Attach both hands to the body.
Take a long deep breath and while exhaling, pull the hands towards the feet and raise your legs and chest.Your eyes, hands fingers and toes should be in a straight line.Keep breathing deeply and keep the posture 4 to 5 second.Exhaling, slowly come to the ground and relax.

 PRANAYAMA

Aum chanting.thrice.The vibrations liberated by chanting Om help you to dissociate yourself from the outside world and the emotions you assimilate to it.It can place you in a meditational state which gives you deep relaxation.

BHASTRIKA PRANAYAMA

 The process of breathing is called bhastrika pranayama. Keep the body and mind stable while keeping the waist, neck and spine straight. Close your eyes. Then inhale at high speed and exhale at high speed. Stomach should be swollen while breathing and stomach should be suppressed while exhaling. This puts pressure on the navel site. While doing this pranayama, first slow down the speed of breathing, that is, fill one breath in two seconds and exhale. Then inhale and exhale at a moderate speed, that is, inhale and exhale in a second. Then increase the speed of breathing, that is, inhale and exhale twice in a second. Keep the same pace while inhaling and exhaling.

KAPALBHATI PRANAYAMA

Sit down and place your palms on your knees. Hold the knees with the help of your palms and keep the body very straight.Take a long deep breath.Exhale, pull your stomach inward. Draw your stomach in such a way that it touches the spine. Do as much as you can. You can feel the contraction of the abdominal muscles by placing a hand on your stomach. Draw the navel inward.As soon as you release the muscles of the stomach, the breath automatically reaches your lungs.To complete a sequence (round) of Kapalbhati Pranayama, exhale 20 breaths. Take a long deep breath in.Repeat this cycle three times. Experience peace after the practice of posture is complete.

AGNISAAR PRANAYAMA

Sit down.After this, keep both your hands on the knees and keep the spine, neck and head straight and close the eyes.Now let the deep breath come out of the mouth and pull the stomach inside.You move the stomach back and forth in such a way that the stomach muscles begin to ache.When you can't hold your breath, stop.Repeat this action again.In this way, you do 10 to 15 times in the starting race

ANULOM-VILOM PRANAYAMA

Sit relaxed, leaving your spine straight and shoulders loose.Place your left hand on the left knee, the palm open towards the sky. (Thumb and index finger lightly touched).Fold inside the index finger and middle of your right hand, the ring finger and the little finger on the left nostril of the nose, and the thumb on the right nostril. To open and close the left nostril we will use the ring finger and the little finger and the thumb for the right nostril.Breathe out from the left nostril by gently pressing your thumb on the right nostril.Now breathe through the left nostril and then press the left nostril gently with the ring finger and little finger. Open the right thumb from the right nostril and exhale through the right nostril.Breathe in from the right nostril and exhale from the left side. Now you have completed one round of Anulom Vilom Pranayama. Continue to inhale and exhale from nose to nose.In this way, take 10 rounds in breath through both nostrils alternately. After every breath, remember that the same nasal breath has been inhaled. Keep your eyes closed completely and continue to take long, deep and comfortable breaths without any pressure or effort.

BHRAMARI PRANAYAMA

By doing this, calm the mind and relieve stress. Insomnia, anger and anxiety are eliminated by doing Bhramari Pranayam.Sit down.Keep both your eyes closed and keep the mind calm.Keep your spine straight and spread both arms parallel to your shoulders.Now bend your hands with the elbows and take your hands close to the ears.Close both ears with the thumbs of both hands.In this pranayama, the breath has to be inhaled slowly through the nose by filling the breath from the nose, so first inhale through the nose and then exhale.Keep in mind that while exhaling, you have to make a voice like a bumblebee from a throat. This voice has to be exhaled continuously till it exhales completely. And the voice should be the same till the end.Feel the sound wave in your brain and while humming, stick the tongue with the palate. Keep the teeth open but the lips should remain closed.Practice this for 5 to 10 times.There is no prescribed ratio for breathing, you can fill it according to your strength. But take as much as you breathe.

 Before completing yoga, rub the palms of both hands together and then touch your eyes with it.

Lie comfortably for a while. Experience the energy inside you.By doing this daily, a new energy is transmitted inside you. Moves you a new direction in life. I hope you get lots of benefits from this beginner yoga poses.