Easy Yoga Positions Sequence For Beginning Yoga

Are you looking for a yoga sequence for beginning yoga? There are so many yoga poses, yoga breathing exercises and styles of yoga that a beginner will not know how to start yoga practice.

A generalised sequence of one hour is sufficient. However, people who have spare time can spend up to one and a half hour on yoga daily. For beginners, it is recommended to start with both yoga asanas as well as paranayama. Best time for doing yoga is early in the morning. Theoretically, yogis do not take a weekly off from yoga practice, but you can do yoga at least 5 or 6 day a week for better results.

Expectations From Yoga Practice

• Getting in Shape
• Reduce weight
• To get more energy
• Get complete cure from specific diseases or to get some relief.

To achieve this aim, along with yoga you have to take care of your diet, control your negative emotions and try to think positive. Regular yoga practice will help you to gradually improve your mind control and keep emotions under control.

Yoga And Other Exercises?

After yoga do not do any exercise, as the balance and relaxation achieved by the body will get disturbed. Yoga is a sufficient exercise but if you are already following an exercise routine that you love, you can continue that also. For example you may love to do cycling, jogging, walking, aerobics, swimming or weight training and enjoy it too. Do these exercises before yoga or you can do yoga in the morning and other exercises in the evening and vice versa. For example after a strenuous exercise like running, yoga asanas and pranayama followed by shavasana can provide complete rest and relaxation.

Beginners Yoga Plan

I suggest you start gradually with yoga. Initially you can concentrate more on practice of rhythmic breathing, alom vilom pranayama, shava asana and yoga nidra. This will condition your body to do more difficult asanas and pranayama. Shava asana (corpse pose) itself will benefit you a lot by completely relaxing your body.

First, start warm up with free hand stretching exercises. Then do the asanas. After doing asanas, sit in padmasana, vajrasana or sukhasana for doing pranayama. If you cannot sit in padmasana, Vajrasana is also a good pose for doing pranayama. Just take care that you increase the duration of vajrasana gradually, otherwise you may get cramps. After pranayama do 'Aum' recitation 10-15 times for improving concentration.

In the end, always do shavasana for 5 to 10 minutes.

Beginning Yoga

Ideal way to start yoga is under the guidance of an expert teacher. But suppose you are living in a place where yoga studios, experts are not available. Also, there can be people who may not be in a position to spend money on learning yoga. For such people a simple yoga workout sequence is compiled in the table below. This sequence contains asanas that exercises most of the parts of our body.

• The learning curve for beginning yoga is spread over four weeks.
• Your progress will depend on your present physical and mental health.
• These are easy yoga asanas and all people who are healthy can do these asanas. If you have any medical problems consult your doctor before starting yoga.
• For modifying this sequence to your age and health, get free consultation.

How to start yoga? Before beginning yoga practice, you must read about Tips for asanas, Guidelines for pranayama, How to start pranayama and Yoga diet principles.

Generic Yoga Sequence

Warm Up

Sukshma Vyayam ( Warm up movements)

Standing

• Tadasana 
• Konasana 
• Trikonasana 
• Surya Namaskar

Supine

• Tadasana
• Markatasana (2 times pt-I, 2 times pt-II to either side)shava asana
• Pawanmuktasana (2 times) 
• Shava asana
• Uttanpadasana (2-3 times) 
• Shavasana
• Yoga exercises for weight loss (with videos) For losing weight, increase repetitions for weight loss exercises

Prone

• Bhujangasana(3 times)
• Shalabh Asana (2 times)
• Bal Asana
  
• Sarpasana, (Sarpasana Video) (20 to 30 rollings, repeat once)
  
• Dhanurasana  (2 times)

Sitting

• Kamarchakrasana
  
• Vajrasana
  
• Yoga Mudra (2 times)
• Mandukasana (2 times)
• Rest in Easy Pose
• Janushirasana (2 times)
• Paschimotanasana (2 times)
  
•  Ushtrasana (2 times)

Pranayama

• Kapalabhati
• Bhastrika
• Deep Breathing( 5 minutes)
• Alom Vilom (5 to 10 minutes)
• Agnisar Pranayama
• Bhramri (5 times)
• In winters add Suryabhedi pranayama
• In summers add Chandrabhedi pranayama and Shitali Pranayama

Concentration

• Do 'Aum' recitation for 11 times. Concentrate on the center of your eyebrows, i.e third eye.

Relaxation

• At the end of yoga practice, rest for 5 minutes in shava asana

Important Guidelines For Beginning Yoga

• Rest in Shava Asana for 5 to 10 seconds between asanas in supine position. Also, take five to ten minutes rest in shava asana at the end of yoga practice.
• Rest in sitting pose for relaxation when doing asanas in sitting position.
• Rest in Bal Asana when doing asanas in prone position.
• For doing pranayama sit in Padma Asana, vajra asana or Sukh Asana.
• Do not strain yourself, any time you feel uncomfortable, take rest and relax.
• Follow the sequence of asanas from top to bottom.
• For the first week do not increase repetitions. Generally for first two weeks, just get in rhythm do not try to strain yourself.
• For women, do not do yoga asanas during menstrual period, you can however do pranayama and shavasana.
• If you do not have flexibility for a particular asana, try to bend as much as body permits. Once you keep on regular practice, your flexibility will increase.

Yoga When Time Is Short

Some times you may be so busy with your multiple responsibilities and may not find time for yoga practice. Do not completely stop yoga. Whenever you feel you have less time, at least take out twenty minutes and do rhythmic deep breathing, alom vilom, kapalabhati and shavasana. Some people do this much yoga and feel better.

You can also split asanas and pranayama for morning and evening practice. If you are physically fit and want to achieve fast results, you can do yoga twice once in morning and once in the evening, but do not repeat the complete sequence, repeat only some selected asanas.

Do not Hurry. Do not try to do more asanas in a hurry, instead do only few asanas but with rhythm and taking proper rest between asanas. However, during the day, if you can squeeze in 5 minutes break, lie down in shavasana (on a yoga mat put on the floor) to comfort your back. This will be an ideal form of relaxation when you feel tired.

Also, take care of your posture during the day. Try to sit erect with spine straight while working, initially you have to do some efforts, gradually you will be able to maintain correct sitting posture naturally.

For beginning yoga, in addition to yoga asanas and pranayama, proper diet, mental make up ( proper relaxation), proper sleep are also very important. Therefore follow a simple, nutritious diet without much of fatty or junk food.

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