2. “Yoga is not just physical exercise.
It's emotional integration, spiritual
elevation, with the touch of a mystic
element.”
~ Gurudev Sri Sri Ravi Shankar
3. Yoga is a complete science that unites
the body, mind, and spirit. It creates a
significant difference in one’s behaviour,
thoughts, and attitude. Daily practice of
yoga increases tranquillity, sensitivity,
intuition, and awareness of self.
5. Find a place which is quite, comfortable preferably a room
with carpet or yoga mat
6. Open windows little bit to flow fresh air if you are
practicing indoor. Its advisable to practice indoors.
7. Yoga – PreRequisites
Others:-
Contact your doctor before
practicing any yoga.
Wear loose clothes.
Enjoy while practising yoga
and do at your own comfort.
Daily regular practice is very
important.
Don't force anything. Do it
gently.
Finally, Its very important that
you believe in yoga system.
9. Mountain Pose (Tadasana)
Stand erect on the ground with 15 cm apart.
With inhale, raise your arms upward by
interlocking your fingers.
Try to come on the toes by raising your heels
and feel the stretching from toes to fingers.
Maintain the pose as long as you can with slow
and deep breathing.
Come to the original position with deep exhale.
One can perform the number of rounds as per
one’s convenience after having relaxation for a
while.
10. Benefits of Mountain Pose (Tadasana)
To increase height of the growing children.
It gives optimum stretching to the nerves and
muscles thus helpful in functioning of various
system of the body.
It is good to improve balance and concentration
as well as increase alertness.
It strengthens the toes, ankles, knees,
abdomen, buttocks and the lower part of the
legs.
It is effective in treating backache.
It is helpful in shedding extra fat from the
different parts of the body.
11. Tree Pose (Vrikshasana)
Stand erect. Keep the feet together.
Fold the right leg and placed it at the top of left
thighs with the toes of right leg should pointed
downwards.
Extend your arms above your head.
Inhale and try to make Namaskar mudra with
your palms.
Balance the pose as long as you can because
balancing is utmost important in Tree pose.
With deep exhale bring your arms and leg down.
Repeat the same with left leg. It completes one
round.
12. Benefits of Tree Pose (Vrikshasana)
It increases your stamina, concentration and
immunity.
It enhances the flexibility of legs, back and
chest muscles.
It makes your ankle stronger.
It makes you more focused and concentrated.
It develops esteem and self-confidence.
It calms and relaxes the central nervous
system.
It helps to cure rheumatic pain and also treats
numbness.
13. Chair Pose (Kursiasana)
Stand straight with an erect spine and your arms
at your side.
Stretch your hands forward to keep them
parallel to the ground. Hands should be straight
and palms should be facing downward.
Now bend your knees and bring your pelvis
down like sitting on a chair.
Hold this position for one minute and keep
breathing normally.
Now release your pose to come to the starting
position
14. Benefits of Chair Pose (Kursiasana)
Stretches your thighs, hips, hands and spine.
Strengthens abdomen area.
Strengthens thighs, knees, ankle, leg, hands,
and torso.
Improves balance of the body.
Boosts immune system.
Stimulates heart and diaphragm.
15. Boat Pose (Naukasana )
Lie flat on your back on the yoga mat with your
arms by your side.
Now inhale slowly and lift your both legs as per
shown in the image.
Keep legs straight and should not be bent.
Raise your upper body to touch your legs with
both hands.
Try to maintain the angle of 45 degrees.
Hold your breath and the posture for 10-15
seconds.
Now exhale slowly and get back to your starting
position.
16. Benefits of Boat Pose (Naukasana )
Helps to reduce belly fat.
Improve the function of digestion.
Regulates the function of pancreas, liver, and
lungs.
Strengthens abdominal muscles.
Good for a diabetes patient to maintain the
sugar level.
Improves the blood circulation.
Strengthens the muscles of thigh, hips, necks,
and shoulder.
17. Cobra Pose (Bhujangasana )
Lie down on stomach with legs together and
toes should be pointed outward. Your arms
should be beside your thighs and Chin should be
on the ground.
On an inhale, press into your hands and gently
lift your head, chest, and shoulders off the
ground.
Take a few deep breaths. Then on an exhale,
slowly bring your forehead back to the ground.
18. Benefits of Cobra Pose (Bhujangasana )
Works as a heart-opening pose.
Elevates mood.
Stretches chest, shoulders, and belly muscles.
Awakens the body and increases body heat.
Strengthens the spine, shoulders, and arms.
Increases flexibility.
19. Seated Forward Bend Pose (Paschimottanasana)
Sit down straight with your legs together by
stretching in front of you.
Now bend your head and trunk slowly forward
to catch the toes with the thumb, index and
middle fingers without bending knees.
Take a deep breath and exhale slowly. Try to
touch your head to your both knees as shown in
image.
Exhale completely and holding out your breath
stay in this posture for a few seconds.
After few seconds slowly return to your starting
position.
20. Benefits of Seated Forward Bend Pose
It acts as a stress reliever.
Reduces fatty deposits in the abdomen.
Remove anxiety, anger, and irritability.
Calms the mind.
Stretches the spine and brings flexibility.
Good for constipation and digestive disorder.
Useful for increasing height.
21. Easy Pose (Sukhasana)
Sit straight with the legs stretched out in front
of the body.
Bend the left leg and place the left foot beneath
right thigh.
Similarly, bend the right leg and place the right
foot beneath left thigh.
Place the palms on the knees or thighs.
Close your eyes and relax the whole body, take
slow and deep breaths.
Feel each and every breath moving in and out of
the body.
22. Benefits of Easy Pose (Sukhasana)
Gradually strengthens muscles of the back and
improves body posture.
It has relaxing effects on mind and body.
Builds physical and mental balance.
Helpful in reducing stress and anxiety.
Excellent for people having a stiff body.
Creates flexibility in ankle, knee and hip joints.
Improves concentration for achieving an
effective meditation practice.
23. Child’s Pose (Balasana)
To start the asana first sit on knees.
Place your hand on thighs and palms down..
While exhaling slowly bring your chest between
your knees and swinging hands forward as
shown in the image.
Breathe gently and hold the posture for 2 to 3
minutes.
After this inhale slowly and return to starting
position.
24. Child’s Pose (Balasana)
Calms your mind and relieves stress.
Helps release tension in your lower back.
Stretches the muscles in your lower back, hips, and
legs.
Allows you to rest and rejuvenate.
Enables you to feel the sensations of breathing
deeply.
