ArtsAutosBooksBusinessEducationEntertainmentFamilyFashionFoodGamesGenderHealthHolidaysHomeHubPagesPersonal FinancePetsPoliticsReligionSportsTechnologyTravel

Basic Yoga Practices for Beginners

Updated on July 5, 2017
radhikasree profile image

My father is a Yoga Acharya who practices Yogas. I've learned its different aspects and benefits from him since childhood.


I’ve earlier written a hub on the history, science, benefits & the instructions for doing Yoga. Here I would be discussing some of the Yoga postures that beginners can start practicing. According to saint Pathanjali, Asan means molding the body in one particular shape and staying still comfortably for a fixed period of time. These preliminary poses are easy to start, no need to give any stress to your body. After doing the basic routines such as prayer, meditation and Shavasan (lie down Asan), these postures can emerge a kick start for a beginner.

Shavasan
Shavasan | Source

1. Swasanakriya


Rate of respiration can be controlled to some extent through this Yoga practice. Lungs won’t expand or contract by itself. To improve its efficiency in these functions, ‘Swasanakriya’ contributes a lot.

How to do Shwasanakriya

  1. In the lie down posture, hold your toes facing upwards. Slowly start taking breath accompanied by raising your hands upwards.
  2. When you’ve taken the breath or inhaled almost completely, your hands should rest parallel to the line containing your head.
  3. Release air or exhale through the nose and again move your hands upwards to place them in the beginning position.
  4. The speed with which the breath is controlled should be equal to the speed with which hands are moved.
  5. Repeat this cycle for 20 times with high concentration.

Benefits of doing Shwasanakriya

1. Helps in enhancing the respiratory power.

2. As the practice continues, the intake and release of oxygen while breathing gets increased that is necessary for purifying blood.

3. Doing Shwasanakriya is good for concentration too.

2. Sukhasan


‘Sukham’ in Sanskrit means comfortable. Correspondingly, ‘Sukhasan’ means comfortable posture. Doing this Asan may seem to be difficult for those who don’t have the practice of sitting on floor crossing the legs. But after some days, this posture may become silly for them as there is no any complex bends or stretches required.

Doing Sukhasan

  1. Sit on the floor with the legs stretched forward. Slowly bring back your right leg so that the foot touches the left thigh.
  2. Similarly place the left leg to touch the right thigh. Now both the legs are crossed. Ensure that your knees touch the floor.
  3. Stretch your hands to reach the knees and hang them there.
  4. Close your eyes and count your breaths. When 16 breaths are over, you would’ve sit for about 1 minute. Do this Asan for 2 minutes.

Practicing this Asan for a long period of time may make your body viable to sit in crossed leg position comfortably. Swasthikasan is also like Sukhasan and both are the gateways for doing Padmasan.

Vajrasan
Vajrasan | Source

3. Vajrasan


Vajrasan is popular as Buddhists and Muslims conduct their prayers sitting in this pose. Sitting in between legs folded backwards is Vajrasan.

  1. Sit with your legs stretched forwards. Fold each of your leg backwards.
  2. Let your toes face upward and sit in between them.
  3. Sit straight in this pose with the hands holding the knees.
  4. For 2 minutes, try to sit in this posture counting the number of breaths. This pose is not very easy for beginners, but Vajrasan is the base for doing many major Asans.

Benefits of doing Vajrasan

1. Blood circulation in the lower abdomen increases thereby making its parts and bones powerful.

2. Promotes digestion.

3. Good for diabetic patients. Doing Vajrasan for about 10-15 minutes after taking food improves the functionality of pancreas that produces insulin.

4. Helps prevent hernia.

Gomukhasan
Gomukhasan | Source

4. Gomukhasan

‘Go’ in Sanskrit means cow. ‘Mukha ‘means face. Gomukhasan somewhat looks like a cow’s face as the legs are positioned looking like that.

1. Sit stretching your legs forward. Slowly, fold the right leg and place it on top of left thigh raising the knee.

2. Fold the left leg in a similar fashion so that it rests on top of right thigh. Now, left knee would be on top of the right knee.

3. Draw your right hand backwards folding the elbow joint and bring the fingers towards the left shoulder.

4. Raise your left hand and fold it down so that the elbow joint coincide the ear. Now hold both the hands and sit in this position for about 2 minutes.

5. Ensure that spine, neck and head stand erect. Continue this Asan in the reverse order too for the same period of time.

Benefits of doing Gomukhasan

1. Good for diabetic patients.

2. Back pain and sciatica are relieved.

3. Good exercise for neck, shoulder and chest.

4. Great booster for the kidneys.

These are some of the basic Yogasans that a beginner may start with. Some may be easy to practice, while others may torture the body. After continuous and dedicated period of training, these torturing poses may transform into comfortable poses resulting in a healthier, independent, disease-free body that is envying.

Caution: Those who are under medication or have any ailments should consult their physician before start practicing Yoga.

Please vote!

Do you take Yoga?

See results

Yoga postures

Comments

    0 of 8192 characters used
    Post Comment

    • radhikasree profile image
      Author

      Radhika Sreekanth 2 years ago from Mumbai,India

      Thanks FatBoyThin for finding this hub to be useful. Yoga can benefit you in many ways and these practices are meant for beginners.

    • FatBoyThin profile image

      Colin Garrow 2 years ago from Kinneff, Scotland

      I have asthma and have always thought yoga would be a useful regime to help my breathing. I've been meaning to try it for years, but have never got around to it. You make it sound very straightforward and easy so maybe this time I'll give it a try. Great Hub, voted up.

    • radhikasree profile image
      Author

      Radhika Sreekanth 4 years ago from Mumbai,India

      Thanks ktnptl for commenting.

    • radhikasree profile image
      Author

      Radhika Sreekanth 4 years ago from Mumbai,India

      Thanks Benjamin Chege for the comment and for voting this awesome. Yoga can keep you healthy for a longer term if done according to the instructions.

    • radhikasree profile image
      Author

      Radhika Sreekanth 4 years ago from Mumbai,India

      @sunilkunnoth2012

      Thanks for adding to the discussion. Yoga is good for building up the body.Thanks for sharing this.

    • ktnptl profile image

      ktnptl 4 years ago from Atlanta, GA

      Nice tips Radhika. Awesome article.

    • profile image

      Benjamin Chege 4 years ago

      Great hub. Voted awesome. Did not know that yoga has numerous health benefits, including managing diabetes and preventing kidney problems. Extremely educative

    • sunilkunnoth2012 profile image

      Sunil Kumar Kunnoth 4 years ago from Calicut (Kozhikode, South India)

      You are doing a wonderful job to teach the fellow men some valuable health tips through Yoga. Yoga in an ancient Indian science, which will relax our body and mind and give us good health. I had practiced it sometimes back and benefited well. I also like doing Art of Loving Sudharsana Kriya. Hope you know this. Keep on writing this kind of useful hubs. All the best. Shared with pleasure.

    • radhikasree profile image
      Author

      Radhika Sreekanth 4 years ago from Mumbai,India

      Feel happy to read such a pleasant comment from you, Michele Travis!

    • Michele Travis profile image

      Michele Travis 4 years ago from U.S.A. Ohio

      Thank you for writing this hub. It is something that is very useful to people like me:)

    • radhikasree profile image
      Author

      Radhika Sreekanth 4 years ago from Mumbai,India

      Hi sherrituck,

      Vajrasan is a simple posture good for digestion. If it's ten years since you started doing it, then you should be able to sit in that position comfortably without thinking it as a challenge. Thanks for adding to the discussion and for the positive feedback.

    • radhikasree profile image
      Author

      Radhika Sreekanth 4 years ago from Mumbai,India

      Thank you Audrey for the visit and comment. Feel pleasant to read your comments.

    • sherrituck profile image

      Sherri Tuck 4 years ago from Virginia

      Great article...I have been practicing for ten years and still find Vajrasan to be a challenge. Learning to balance challenge with simplicity is why I love yoga.

    • AudreyHowitt profile image

      Audrey Howitt 4 years ago from California

      Such a great hub--these poses are easily done by the beginner (I am a beginner!!)

    • radhikasree profile image
      Author

      Radhika Sreekanth 4 years ago from Mumbai,India

      Thanks czczcz for making such a nice comment. Yoga can give you a healthy life free of any illness.

    • radhikasree profile image
      Author

      Radhika Sreekanth 4 years ago from Mumbai,India

      Dear Rajan sir,

      Thanks for reading and for commenting on this hub. I'm glad that you found it to be useful for beginners. Thanks for the votes and share too.

    • CZCZCZ profile image

      CZCZCZ 4 years ago from Oregon

      I enjoyed reading through this basics on yoga. I have wanted to incorporate some yoga into my weekly exercise and stretching routines for a while now and will give it a try.

    • rajan jolly profile image

      Rajan Singh Jolly 4 years ago from From Mumbai, presently in Jalandhar,INDIA.

      Thanks for sharing this wonderful, useful and informative hub for those who wish to start yoga. Good information here.

      Voted up, useful and shared.

    • radhikasree profile image
      Author

      Radhika Sreekanth 5 years ago from Mumbai,India

      Thank you sen.sush23 for reinforcing the facts again. Yoga can do wonders if practised with much dedication and concentration. Thanks for voting this up.

    • radhikasree profile image
      Author

      Radhika Sreekanth 5 years ago from Mumbai,India

      Thank you so much Thelma Alberts for visiting and making such a nice comment. Thanks for the votes and share. Take care and have a nice day!

    • radhikasree profile image
      Author

      Radhika Sreekanth 5 years ago from Mumbai,India

      Hi dinkan53,

      I'll try to do Yoga regularly. In this fast-paced life, we've to face so many unexpected situations that would interrupt the regular practice of Yoga. Thanks for the votes and share.

    • sen.sush23 profile image

      Sushmita 5 years ago from Kolkata, India

      Radhikashree, this hub is really good information for those who want to get initiated into Yoga (hatt). These very basic asanas, which are actually for good health and can be done even by very old people, have multifarious benefits including good digestion and cleansing of blood, as you indicated. Voted up.

    • Thelma Alberts profile image

      Thelma Alberts 5 years ago from Germany

      Very informative and useful hub. Voted up and shared! Thanks for sharing.

    • dinkan53 profile image

      dinkan53 5 years ago from India

      I think most of us knows about the benefits of yoga and its remarkable effect on skin and age. Do it regularly to get better results. Great share radhikasree, many will be benefited from your writing.

      Voted up and useful, shared!

    • radhikasree profile image
      Author

      Radhika Sreekanth 5 years ago from Mumbai,India

      Thank you so much IntegrityYes!

    • profile image

      IntegrityYes 5 years ago

      That is so nice. Yes! I voted way up!

    • radhikasree profile image
      Author

      Radhika Sreekanth 5 years ago from Mumbai,India

      Hi starbright,

      These are not my points, but my father's. He is a big practitioner of Yoga who used to teach me all the basics and benefits of taking Yoga. Now I regret for having not practised them regularly. I'm so glad that you found it interesting and enjoying. Thank you for the votes.

    • radhikasree profile image
      Author

      Radhika Sreekanth 5 years ago from Mumbai,India

      Hi mperrottet,

      Thanks for visiting and stopping by. I'm honored by your nice words and thank you for the votes as interesting and useful.

    • starbright profile image

      Lucy Jones 5 years ago from Scandinavia

      I enjoyed reading your hub. Yoga is very close to my heart and you've put some valuable points forward in a clear and interesting way. Thanks for sharing. Voted up.

    • radhikasree profile image
      Author

      Radhika Sreekanth 5 years ago from Mumbai,India

      Thank you billybuc for the kind words. I'm so glad that you found it excellent.

    • mperrottet profile image

      Margaret Perrottet 5 years ago from Pennsauken, NJ

      Nice clearly presented hub - voted up, interesting and useful!

    • billybuc profile image

      Bill Holland 5 years ago from Olympia, WA

      Thank you for the information. Excellent hub!