Beginners and Newbies can start practicing Yoga by doing certain basic poses or "Asanas".
BASIC MOVEMENTS
Every human being has certain joints in the body out of which some are overused and some are rarely used. This unbalanced usage of body joints and muscles creates problems at later stage of life and may give invitation to health problems. To help these joints maintain their momentum, several basic movements are necessary. Yoga is the best solution to prepare your body for basic movements.
BENEFITS
Age is no bar for practicing Yoga. Even kids and old age people can practice Yoga and stay fit. People suffering from diseases can also do Yoga under doctor's or Yoga instructor's supervision. Any beginner can do Yoga without much strain.
REQUIREMENTS FOR PRACTICING YOGA
1. NECK MOVEMENT POSTURE (KANTHASANCHALANA)
Intention: To increase stamina and flexibility of neck muscles.
Precaution: Avoid speedy neck movements. People suffering from chronic neck injuries or spondilytis should avoid forward bending of neck.
Steps: Sit in the Vajrasana Position with your neck straight, slowly bend your neck forward to the maximum position and back to normal position and do same thing backwards also.
2. SHOULDER MOVEMENT POSTURE (SKANDHASANCHALANA)
Intention: To increase stamina and flexibility of shoulder and back muscles and to eradicate back pain problems.
Precaution: No specific.
Steps: Sit in the Vajrasana position with your body straight, fold your hands and place left and right fists on left and right shoulders respectively. Now bring your elbows near to your chest and slowly rotate them in opposite direction. Repeat this in an opposite direction now.
3. HAND MOVEMENT POSTURE (HASTASANCHALANA)
Intention: To increase stamina and flexibility of hand and shoulder muscles.
Precaution: If you undergo any pain or strain while lifting your hand above the ground then do it with your hand resting on ground.
Steps: Lie down the body in Shavasana posture and keep your hands 6 inches away from your body. Keep your legs separated with 12 inch distance between them. Now slowly lift your hands 1 to 1.5 inch above the ground level and rotate them towards your head without bending your elbows. Place your hands parallel to the ground till both the palms meet each other. Now place left palm on right palm and stretch your hands upwards and legs downwards for next 10 counts, then slowly rotate both the hands back to the normal position via the same path.
4. LEG MOVEMENT POSTURE (PADASANCHALAN)
Intention: To increase flexibility and stamina of legs, back and hip muscles.
Precaution: Keep the movement slow and steady.
Steps: Lie down in a Supine position and keep your hands around your head. Slowly rotate them side ways and lift your left leg and bring it near to the hip. Repeat this procedure for the right leg. Then slowly bring both the hands back to the normal position.
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