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12 Basic Yoga steps for beginners

12 Basic Yoga steps for beginners

Re-energize yourself with Yoga.

Yoga adds you life and life to your years. It is not just a workout. It’s about working on you. It is subtle way to get control on your thoughts, emotions and ideas. Yoga is the only golden key that unlocks the door to peace, tranquility and joy. It takes you into the present moment the only place where your life exists. It needs to be practiced in a gentle way and not in a forceful muscle building way. It should be practiced with determination without taking stress.

While you start making asana remember – “Asana is not about mastering posture. It’s about using posture to understand and transform you.” And, when you inhale, you are taking the strength from God, when you exhale; it represents the service you are giving to the world.

Yoga can be more beneficial if you follow some simple tips like – practicing in the early hours of the day, mostly on empty stomach. Try to warm up before moving on to the asana. Trying to long breathe makes it more helpful to you. Yoga is not meant to just burn your calories. It is completely a body and mind workout which combines deep breathing and meditation. It increases concentration levels and builds up confidence in you.

Here is the basic Surya Namaskara sequence (Sun Salutation steps) that is basic Yoga asanas. Surya Namaskara has 12 yoga poses that keep your mind calm and healthy in the early morning.
Tips before starting these poses:

  • Do it on empty stomach
  • Do it in the early hours (mostly during the time of sunrise)

Step-1: Prayer pose – Pranamasana

Yoga asanas - step1

Stand on your mat and bring your feet together. Distribute the weight on both the feet equally. Broaden your chest and try to relax on your shoulders. Inhale (breath in); lift your arms up from the sides. Now, exhale (breath out)and bring your palms together in prayer position straight in front of your chest.

Step-2: Raised arms pose – Hasta Uttanasana

basic yoga

Inhale and lift your arms up and then to the back. Bring your biceps close to your ears. Try to stretch back your body as much as you can.

Step 3: Hand to foot pose – Hasta Padasana

Yoga asanas

Exhale and bend yourself forward from waist and remember to keep your spine straight. Then try to bring the hands down to the floor to your feet.

Step 4: Equestrian pose- Ashwa Sanchalanasana

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Inhale and push the right leg back to as far it can be. Bring the left knee to floor and slowly look up. Make sure that the left foot is exactly in between the palms.

Step 5: Stick pose- Dandasana

surya namaskara

Inhale and take your left leg back. Try to bring the whole body into a straight line. Put your arms straight to the floor.

Step 6: Salute with eight parts or points – Ashtanga Namaskara

sun salutation

Slowly try to bring the knees down to floor and breathe out. Bring the hips back and move forward. Relax your chin and chest on the ground. The perfect way to work out this asana is to make sure that the eight body parts – the hands, the feet, the knees, chest and chin have to touch the ground.

Step 7: Cobra pose – Bhujangasana

12 poses of yoga

Slide forward. Raise your chest up into a cobra pose. Bend your elbows and rest in this pose. Keep the shoulders away from ears. Try to look up

Step 8: Mountain pose – Parvatasana

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Exhale and lift the hips up and chest downwards into an ‘inverted V’ (/\) posture.

Step 9: Equestrian pose- Ashwa Sanchalanasana

Inhale and push the left leg back to as far it can be. Bring the right knee to floor and slowly look up. Make sure that the right foot is exactly in between the palms.

Step 10: Hand to foot pose – Hasta Padasana

yoga

Exhale and bend yourself forward from waist and remember to keep your spine straight. Then try to bring the hands down to the floor to your feet

Step-11: Raised arms pose – Hasta Uttanasana

Yoga for beginners

Inhale and lift your arms up and then to the back. Bring your biceps close to your ears. Try to stretch back your body as much as you can.

Step-12: Prayer pose – Tadasana

yoga poses

Exhale, straighten your body and bring the arms down.

Yoga brings a lot of health benefits, yet it is not a substitute for medicine. It is important to learn and practice yoga under the guidance of a well trained Yoga teacher in the early stages. Surrender yourself and meditate for a peaceful and healthy day. Start doing Yoga today.

 

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