yoga for beginners · psychic and spiritual. yoga increases your flexibility, strengthens your...

N.R.Koka YOGA FOR BEGINNERS | 1

N.R. Koka

YOGA FOR BEGINNERS

Yoga Poses, Yoga Benefits

And Yoga Exercises


DISCLAIMER

This book was researched and written with the intended purpose of providing the reader, with helpful and instructional tips for Yoga, Breathing and Tibetan exercises.

This book is not intended to help self-diagnose, treat, cure or prevent any health problem or condition. This book is not intended to replace the advice of a licensed and certified physician or guidance of a Yoga instructor.

Always consult a licensed, certified physician or healthcare professional on any matters regarding your heath before adopting, utilizing or referring to any pose, activity, exercise, guidelines, tips or any idea found within this book.

The author of this book deny all and any responsibility for liability, loss or risk, personal or otherwise, incurred as a consequence, directly or indirectly, from the use or application of any of the contents within this book.


Contents

Introduction ....................................................................................................... 5

Popular web sites comment on Yoga ................................................................ 7

YOGA Warmup ................................................................................................. 8

Feet exercise .............................................................................................. 8

Shoulder exercise ....................................................................................... 9

Abdomen exercise ................................................................................... 10

Spine exercise .......................................................................................... 11

Neck exercise ........................................................................................... 11

Eye exercise ............................................................................................. 12

Pranayama ...................................................................................................... 13

CHILD POSE – Balaasana .............................................................................. 15

Supine Spinal Twist - Supta Matsyendrasana ................................................. 17

Pavanamuktasana Pose (Wind Relieving Pose) .............................................. 19

Marjariasana Pose (Cat Pose) ......................................................................... 21

Kapalbhati Pranayam ...................................................................................... 23

Cobbler's Pose - Baddha Konasana ................................................................ 25

Cobra Pose – Bhujangasana ........................................................................... 27

Bridge Pose - Setu Bandha Sarvangasana ..................................................... 29

The Half Spinal Twist - Ardha-Matsyendrasana ............................................... 31

The Five Tibetan Rites – for Energy ................................................................ 33

Tibetan Rejuvenation exercise #1 ............................................................. 34





Shava Asana – Corpse Pose (for relaxation) ................................................... 39

Yoga for Arthiritis ............................................................................................. 41

Knee exercise ........................................................................................... 41

Hands exercise ......................................................................................... 42

Yoga for weight loss ........................................................................................ 44


Soundarya asana ..................................................................................... 44

Leg Cycling Pose ..................................................................................... 46

Leg Rotation Pose .................................................................................... 47

Yoga for diabetes ............................................................................................ 48

Mandukasana- Frog Pose ........................................................................ 48

Yoga for Back Pain .......................................................................................... 50

Wall Plank Pose ....................................................................................... 50

Downward Facing Dog ............................................................................. 51

Pigeon Pose ............................................................................................. 52

Back Traction Pose .................................................................................. 53

Child Pose ................................................................................................ 54

DIET ................................................................................................................ 55

Drink lot of water ............................................................................................. 56

Conclusion ...................................................................................................... 57


Introduction

“For me, yoga is not just a workout – it’s

about

working on yourself.” ~ Mary Glover

Yoga is a science of right living and it works when integrated in our daily life. It works on all aspects of the person: the physical, mental, emotional, psychic and spiritual. Yoga increases your flexibility, strengthens your muscles, centers your thoughts, and relaxes and calms you. In this book, I will review the different types of yoga, the benefits, when to do it, how to get started, and a whole lot more.

Each of the poses has specific physical benefits. The poses can be done quickly in succession, creating heat in the body through movement or more slowly to increase stamina and perfect the alignment of the pose. There is an ideal way that each pose should be performed.

If you're a beginner at yoga, the many different styles can seem overwhelming. How do you choose, what Asanas are right for you? How do you know what Asanas have the best effect? There is Iyengar Yoga, Ashtanga Yoga, Power Yoga, Bikram Yoga, Kundalini Yoga, Hatha Yoga, Vini Yoga etc. There are more than 600 Asanas in all these yoga types. To get the most benefit, stay safe, and find the greatest pleasure, you need to choose a yoga style that is effective and does not cause any pain or injury.

I tried several asanas for few months. Some asanas are effective, and some asanas caused me neck pain, back pain and shoulder pain. I narrowed down to these asanas I detailed in this book, that I have been practicing since past few years that are not difficult to do and are very effective in improving general body health, weight loss and increase stamina and energy.


Making time for yoga should be easier than any other kind of fitness routine because it is totally portable and can be done anywhere and with very little in the way of equipment. If you cannot get a local yoga class at a studio, you can easily practice at home.

If you are an athlete of any kind, yoga is crucial to include in your exercise regimen. It will build flexibility, it will reinforce the strength you already have and build new strength where you lack muscle. It will evenly work all sides of the body; the front, back, right side, left side and inside.

Get up 20 minutes early and do pranayama and a few asanas. Doing a little bit of yoga 3 or 4 times a week is better than doing yoga for an hour once a week. The more you do it; it starts to create a healthy habit!

If you are not used to exercise or have not been formally introduced to yoga techniques of breathing and relaxation, then your first tip is to start out slowly. Pay attention to what your body is telling you and do not strain or force any position that causes pain (that indicates possible injury). A little soreness is perfectly okay, but really you should start out slow enough not to have any physical hindrances the following day.

The beginner’s poses are highlighted in yellow. If you are a beginner, do only the yellow highlighted poses and the yellow highlighted duration (times). If you are doing yoga for more than few months, then you can do all the poses.

Please note, the Yoga Asanas described here are for information purposes only and are not meant to replace professional medical treatment. Before beginning any Yoga program, always consult your health care professional.

“One becomes firmly established in practice

only after attending to it for a long time,

without interruption and with an attitude of

devotion.” ~ Yoga Sutra I.14


Popular web sites comment on Yoga

American Cancer Society – www.cancer.org

Yoga can be a useful method to help relieve some symptoms of chronic diseases such as cancer, arthritis, and heart disease and can lead to increased relaxation and physical fitness.

Livescience – www.livescience.com

Practicing yoga may do more than calm the mind — it may help protect against certain diseases, a new study suggests.

Harvard Business School – www.health.harvard.edu

A small but promising body of research suggests that yoga’s combination of stretching, gentle activity, breathing, and mindfulness may have special benefits for people with cardiovascular disease.

American Heart Association – www.heart.org

Yoga can be used to improve heart health as a preventive measure or after facing a cardiac event, said Cunningham, who has taught yoga for 40 years and is also president of Positive Health Solutions.

http://www.cancer.org/

http://www.livescience.com/

http://www.health.harvard.edu/

http://www.heart.org/


YOGA Warmup

“Submit to a daily practice. Your loyalty to that is a

ring at the door. Keep knocking, and eventually the

joy inside will look out to see who is there.”

1) Take the legs long in front of you. Start by pointing the toes. Curl the toes forward and pull them back. Repeat this 5 times.

2) Then curl the whole foot forward and pull the foot back. Repeat this five times.

3) Then slowly rotate the feet clockwise at the ankle in circles, for five times.

4) Then slowly rotate the feet counter-clockwise at the ankle in circles, for five times.

This action stretches and strengthens the foot and ankle muscles while maintaining mobility in the ankle and foot joints.


1) Put the right hand on your right shoulder and the left hand on your left shoulder.

2) Then slowly rotate the arms forward at the shoulder in circles, for five times.

3) Then slowly rotate the arms backward at the shoulder in circles, for five times.

This action stretches and strengthens the shoulder muscles while maintaining mobility in the shoulder joints.


1) Sit down on the floor crossing the legs while maintaining a straight back. Put the hands on your knees.

2) Slowly move just the abdomen clockwise in a circle for five times. You

are trying to make a circle using the belly button. 3) Then slowly move just the abdomen counter-clockwise in a circle for five

times.

This action stretches and strengthens the abdominal muscles.


1) Sit down on the floor crossing the legs while maintaining a straight back (Lotus Position). Put the hands on your knees.

2) Bring just your shoulders front and the stomach back.

3) Then just bring your shoulders back and the stomach front.

Repeat steps 2 and 3, five times.

This action stretches and strengthens the spine.

1) Sit down on the floor crossing the legs while maintaining a straight back (Lotus Position).

2) Slowly rotate your neck clockwise five times.

3) Then slowly rotate your neck counter-clockwise five times.

This action stretches and strengthens the neck muscles.


Like any other muscles, the eye muscles need exercise to be healthy. Most of the time, we only shift our eyes minimally, as when reading, and turn our heads if we want to look elsewhere. Without moving your head, these five eye exercises will strengthen the eye muscles, help prevent eye strain and improve eye sight.

1) Breath normally during this exercise.

2) Look at the top-right and then look at bottom-left. Repeat this five times.

3) Look at the top-left and then look at bottom-right. Repeat this five times.

4) Roll your eyes clockwise five times.

5) Roll your eyes counter clockwise five times.


Pranayama

“Inhale, and God approaches you. Hold the

inhalation, and God remains with you. Exhale, and

you approach God. Hold the exhalation, and

surrender to God.” ~ Krishnamacharya

Pranayama means “breathing control”. When we breathe in or inhale air into our body, the oxygen going through our body systems to energize our different body parts. When we exhale carbon dioxide it takes away all toxic wastes from our body.

In our daily breathing, we use only a fraction of our lungs which results in lack of oxygen and may lead to different complications, such as Heart diseases, sleep disorders, and fatigue. By practicing deep and systematic breathing through Pranayama, we use fuller extent of our lungs and aid to reenergize our body.

Benefits

With Pranayama, we increase the capacity of our lungs, bringing more oxygen supply to the body to function well.

It reduces the levels of toxins and body wastes from our body.

It prevents one from acquiring diseases.

It helps in one's digestion and improves metabolism and health condition.

It helps in reducing weight loss and diabetes.

It develops our concentration and focus.

It fights away stress and relaxes the body. Controlling one's breathing also results in serenity and peace of mind.

How to do


1) Close your eyes. Concentrate on your breathing.

2) Close the right nostril with the right thumb. Simply press the thumb against your nostril to block it.

3) Inhale slowly as much as you can through the left nostril. Fill your lungs with air.

4) Use your middle finger to close your left nostril. Hold for three seconds.

5) Exhale slowly and completely with the right nostril. When you’ve finished exhaling, keep your left nostril closed.

6) Inhale through the right nostril. Fill your lungs with air.

7) Close the right nostril and open the left. Hold for three seconds.

8) Breathe out slowly through the left nostril. This process is one round of Pranayama.

Duration Start doing Pranayama for 2 minutes daily and gradually increase upto 5 minutes daily.

When to do It is recommended to do Pranayama early in the morning, with an empty stomach or at least 2 hours after eating.

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