Future Youth

TECHNIQUES FOR PREPARATIOS OF YOGA AND YOGA POSES

Around 84 yoga poses are thjere., but a beginner need not start practicing all of them. We will provide you with basic yoga positions which a beginner can try for starting yoga practice. Remember, first attempt the asanas you feel easy to attempt and then proceed. Each individual body is different and you have to try out and identify the easy asanas for yourself. Remember these tips for starting yoga asanas.

Yoga positions for beginners, required for beginners are classified into different groups for the convenience of learners. For your yoga practice follow the sequence of yoga stretches, standing poses, supine poses, prone poses, sitting positions, pranayama and meditation.

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Why to choose yoga to avoid lifestyle diseases?

What to expect from your yoga practice?

What are the eight limbs of Yoga?

What are the essential requirements for starting a home practice?

How to start Pranayama is explained along with necessary precautions?

How to start yoga, a simple sequence explained including asanas for weight loss?

How Yoga can help you to have a sound sleep, good health, proper rest and relaxation?

How to choose proper diet and positive affirmations for weight loss?

How yoga can help you to succeed in life by self analysis and following very simple

Future Youth

Yoga routines are a set of yoga asanas and pranayama done in a preset sequence taking appropriate rest between asanas. These asanas and pranayama when practiced regularly result in desired fitness of mind and body.

For a beginner, it is advisable to join a yoga class as you may not be able to learn all the finer points of yoga practice on your own. A yoga instructor can clarify your doubts and correct your movements for a particular asana. Formulating a yoga sequence is much easier for people who have already done yoga and are considering to restart it.

How to choose a yoga routine?

It will depend upon your age, present health, flexibility and your expectations from yoga practice. A young person who is physically fit can do most of the yoga asanas without any difficulty. However, for people with sedentary lifestyles and poor health, following can be the obstacles for yoga practice:-

Old age/ Lack of strength.

Obesity and Lack of Exercise. Less flexibility. Lack of time.

Most of the people start looking for yoga when they are saddled with some lifestyle disease like hypertension or diabetes. Remember the age old maxim 'prevention is better than cure'. Start yoga when you are still young and healthy.

 Meena

Future Youth

Most of people are not aware of the respiratory system and breathing patterns resulting in irregular and shallow breathing. Breathing rhythmically essentially involves observing your breathing and simultaneous conditioning of inflow, outflow and retention of breath in a rhythmic pattern. Breathing rate slows down while following a relaxed rhythm. This relaxes the body and also reduce wear and tear of internal organs.

Technique. Rhythmic breathing involves breathing in a fixed rhythmic pattern where ratio of inhalation, retention, exhalation and retention is of 2:1:2:1. Do not hold breathing if you are suffering from blood pressure or any heart disease. For beginners count while you breathe in four parts:

inhalalation

pause after inhalation

exhalation

pause after exhaling

Simply observe the breath, do not force the breath. Initially start breathing the way you breathe presently but gradually try to increase the depth of your breathing. Visualise that you are getting prana energy with each inhalation and each exhalation is taking out toxins from the body. Develop complete awareness of the rhythmic flow of breath.

Preparation

General guidelines for pranayama before starting this pranayama.

Sit on your favourite Asana (Vajra asana, Padma asana, Sukh asana) in a well ventilated room free from any distractions.

Beginners can sit on a chair or sit cross legged on the yoga mat/ carpet keeping your back and neck in a straight line. For very weak persons, lie down in supine position similar to shava asana.

Meena

Future Youth

General guidelines for pranayama before starting this pranayama.

Sit on your favourite Asana (Vajra asana, Padma asana, Sukh asana) in a well ventilated room free from any distractions.

Beginners can sit on a chair or sit cross legged on the yoga mat/ carpet keeping your back and neck in a straight line. For very weak persons, lie down in supine position similar to shava asana.

Steps

While counting 1-2-3-4, inhale slowly and fill up your lungs to maximum capacity. This will correspond to approximately 3-5 seconds.

Hold breath for a count of 2 (5-6).

Exhale at the same pace as you inhaled for count  Exhalation and inhalation time should be same.

Hold breath for a count 

Steps 1-4 completes one breathing cycle which should be around 10 seconds. Repeat this cycle ten times. Gradually increase to 20 breathing cycles.

1-5 two to three times as long as you feel comfortable. Breathe in and out in a measured and harmonious manner. Concentrate on your breath while you inhale and exhale, enjoy every breath you inhale and exhale. Free your mind from any tension or worries. Think about the wonderful gift of life God has given you. Pay good attention to the rhythm throughout your body.

Thanks

Meena

Future Youth

Rhythmic breathing is a simple breathing technique for beginners. It helps to establish a sound basis for pranayama practice for people who are used to shallow breathing. It can be practiced by person of any age/ health condition as long as there is no difficulty in breathing.

Most of people are not aware of the respiratory system and breathing patterns resulting in irregular and shallow breathing. Breathing rhythmically essentially involves observing your breathing and simultaneous conditioning of inflow, outflow and retention of breath in a rhythmic pattern. Breathing rate slows down while following a relaxed rhythm. This relaxes the body and also reduce wear and tear of internal organs.

Technique. Rhythmic breathing involves breathing in a fixed rhythmic pattern where ratio of inhalation, retention, exhalation and retention is of 2:1:2:1. Do not hold breathing if you are suffering from blood pressure or any heart disease. For beginners count while you breathe in four parts:

inhalalation 1-2-3-4

pause after inhalation 5-6

exhalation 1-2-3-4

pause after exhaling 5-6

Simply observe the breath, do not force the breath. Initially start breathing the way you breathe presently but gradually try to increase the depth of your breathing. Visualise that you are getting prana energy with each inhalation and each exhalation is taking out toxins from the body. Develop complete awareness of the rhythmic flow of breath.

Preparation

Future Youth

You looking for a truly TOTAL success, peace and happiness in life, not just a limited professional success, not just a limited financial success or not just limited success in some limited field You looking for a life with complete inner peace and happiness

Yre you looking for complete liberation from negative situations, frustrations, and the self-defeating hang ups that hold you back from your true potential and ultimate success

You looking for the key that opens to inner power, control and mastery? for elimination of inadequacies? for great relationships with those around you? for increased financial gains, prosperity and abundance in your life

You looking for a great life and a great you? for the ideal spouse? for a mind trained for success

You looking for overcoming weakness, lazy habits and indecisiveness in life... gaining the inner strength and discipline to change and improving new great habits boosting your self confidence, self esteem and assertiveness developing the inner strength and stamina required for carrying out great tasks

You looking for assertiveness, and the firmness and resoluteness to say "no" when you mean it

meena

Future Youth

Yoga

You looking for a truly TOTAL success, peace and happiness in life, not just a limited professional success, not just a limited financial success or not just limited success in some limited field You looking for a life with complete inner peace and happiness

Yre you looking for complete liberation from negative situations, frustrations, and the self-defeating hang ups that hold you back from your true potential and ultimate success

You looking for the key that opens to inner power, control and mastery? for elimination of inadequacies? for great relationships with those around you? for increased financial gains, prosperity and abundance in your life

You looking for a great life and a great you? for the ideal spouse? for a mind trained for success

You looking for overcoming weakness, lazy habits and indecisiveness in life... gaining the inner strength and discipline to change and improving new great habits boosting your self confidence, self esteem and assertiveness developing the inner strength and stamina required for carrying out great tasks

You looking for assertiveness, and the firmness and resoluteness to say "no" when you mean it

Meena