Yoga Positions for Beginners

Yoga is becoming increasingly popular all over the globe as a means to good health, fitness, spirituality and peace of mind. Slowly but surely, the west is warming up to the fact that yoga, with its solid scientific base, is actually much more powerful and effective than what it seems at first sight. Consequently, everywhere you go, you see yoga clubs and yoga centers being established as more and more people start taking interest in the power of yoga. I'm sure that a few of you reading this article must be newcomers to yoga yourselves. For the benefit of all you newcomers, here are some yoga positions for beginners.

Easy Yoga Positions for Beginners

Anulom Vilom: It is basically a breathing exercise and an ideal yoga exercise for beginners.
Instructions:

1. Sit on the edge of your bed with your back straight and your feet touching the floor.
2. Close your eyes, relax, and breathe normally for a couple of minutes.
3. Now, close your right nostril with the thumb of your right hand. Breathe in deeply with your left nostril and hold it for a couple of seconds.
4. Cover your left nostril using the ring and middle fingers of your right hand. Uncover your right nostril and exhale.
5. Keeping your left nostril covered, inhale through your right nostril, and hold for a couple of seconds.
6. Cover your right nostril with your thumb, and at the same time uncover the left nostril and exhale.
7. Repeat this entire process 20 times and at a slow, comfortable pace.

Kapalbhati: It is another type of breathing exercise that has numerous health benefits.
Instructions:

1. Sit cross-legged on a carpet with your back straight and eyes closed. Place your hands on your knees with your palms facing upwards and the forefinger touching the thumb.
2. Keeping your mouth closed, exhale powerfully through your nose and feel your stomach muscles contract in the process.
3. Do not inhale on your own i.e. intentionally. The force of exhalation will automatically draw air into your lungs, and you will sense your stomach muscles expand in the process.
4. Wait for a second and repeat the forced exhalation. Perform this asana in sets of 20 repetitions in the initial stages.

Bhujangasana: This yoga pose is also referred to as the 'cobra pose' and is very useful for strengthening your back muscles.
Instructions:

1. Lie down on your stomach with your feet stretched out straight.
2. Keep your hands near your face with the palms facing downwards such that the distance between them is approximately equal to your shoulder-width.
3. Pressing your palms towards the ground, raise your upper body up and backwards in one smooth movement, while keeping your lower body in place.
4. Let your elbows remain straight and look up towards the ceiling.
5. Hold that pose for a few seconds and then relax. Make sure that you do not hold your breath at any stage of this asana.

Shavasana: This is also commonly known as the 'corpse position' or the 'dead body position'.
Instructions:

1. Lie down on your back with your feet stretched out straight and your hands by your side.
2. Keep your eyes closed and clear your mind of all thoughts and activity.
3. The objective here is to free your body and mind from all worldly activity, and to experience oneness with the force of nature.
4. While breathing normally, remain in this position for a good 5-10 minutes, or till the time it takes your body and mind to be completely relaxed.

There are some basic guidelines that beginners should follow during yoga:

Yoga Guidelines for Beginners
Beginners in yoga exercises should keep the following points in mind.

• Always perform any yoga asana on an empty stomach.
• Yoga asanas should not be performed on bare floor. Use specially designed yoga supplies such as yoga mats, which are readily available in most department stores and malls.
• Wear loose and comfortable clothing while performing yoga asanas.
• Yoga should be done at a slow pace and all body movements should be done smoothly. Those who are used to fast and high-intensity aerobic sessions should keep this point in mind.
• One should concentrate entirely on the asana being performed. Focus on it and avoid any distractions.
• Above all, beginners should not push themselves beyond their capacity. If you can't stretch your body or your muscles beyond a point, don't worry. Yoga is a slow and continuous process, not a one-time activity.

The above-described yoga positions for beginners are a very good way of staying fit, healthy, and experiencing inner peace. Have a healthy life!