Yoga For Beginners

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YOGA FORBEGINNERSYoga Poses, Yoga Bene itsand Yoga Exercises

N.R. KokaYOGA FOR BEGINNERSYoga Poses, Yoga BenefitsAnd Yoga Exercises

N.R.KokaYOGA FOR BEGINNERS 2DISCLAIMERThis book was researched and written with the intended purpose of providing thereader, with helpful and instructional tips for Yoga, Breathing and Tibetanexercises.This book is not intended to help self-diagnose, treat, cure or prevent any healthproblem or condition. This book is not intended to replace the advice of alicensed and certified physician or guidance of a Yoga instructor.Always consult a licensed, certified physician or healthcare professional on anymatters 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 theuse or application of any of the contents within this book.

N.R.KokaYOGA FOR BEGINNERS 3ContentsIntroduction . 5Popular web sites comment on Yoga . 7YOGA Warmup . 8Feet exercise . 8Shoulder exercise . 9Abdomen exercise . 10Spine exercise . 11Neck exercise . 11Eye exercise . 12Pranayama . 13CHILD POSE – Balaasana . 15Supine Spinal Twist - Supta Matsyendrasana . 17Pavanamuktasana Pose (Wind Relieving Pose) . 19Marjariasana Pose (Cat Pose) . 21Kapalbhati Pranayam . 23Cobbler's Pose - Baddha Konasana . 25Cobra Pose – Bhujangasana . 27Bridge Pose - Setu Bandha Sarvangasana . 29The Half Spinal Twist - Ardha-Matsyendrasana . 31The Five Tibetan Rites – for Energy . 33Tibetan Rejuvenation exercise #1 . 34Tibetan Rejuvenation exercise #2 . 35Tibetan Rejuvenation exercise #3 . 36Tibetan Rejuvenation exercise #4 . 37Tibetan Rejuvenation exercise #5 . 38Shava Asana – Corpse Pose (for relaxation) . 39Yoga for Arthiritis . 41Knee exercise . 41Hands exercise . 42

N.R.KokaYOGA FOR BEGINNERS 4Yoga for weight loss . 44Soundarya asana . 44Leg Cycling Pose . 46Leg Rotation Pose . 47Yoga for diabetes . 48Mandukasana- Frog Pose . 48Yoga for Back Pain . 50Wall Plank Pose . 50Downward Facing Dog . 51Pigeon Pose . 52Back Traction Pose . 53Child Pose . 54DIET . 55Drink lot of water . 56Conclusion . 57

YOGA FOR BEGINNERS 5N.R.KokaIntroduction“For me, yoga is not just a workout – it’s aboutworking on yourself.” Mary GloverYoga is a science of right living and it works when integrated in our daily life. Itworks on all aspects of the person: the physical, mental, emotional, psychic andspiritual. Yoga increases your flexibility, strengthens your muscles, centers yourthoughts, and relaxes and calms you. In this book, I will review the different typesof 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 insuccession, creating heat in the body through movement or more slowly toincrease stamina and perfect the alignment of the pose. There is an ideal way thateach 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 whatAsanas 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 600Asanas in all these yoga types. To get the most benefit, stay safe, and find thegreatest pleasure, you need to choose a yoga style that is effective and does notcause any pain or injury.I tried several asanas for few months. Some asanas are effective, and some asanascaused me neck pain, back pain and shoulder pain. I narrowed down to theseasanas I detailed in this book, that I have been practicing since past few years thatare not difficult to do and are very effective in improving general body health,weight loss and increase stamina and energy.

N.R.KokaYOGA FOR BEGINNERS 6Making time for yoga should be easier than any other kind of fitness routinebecause it is totally portable and can be done anywhere and with very little in theway of equipment. If you cannot get a local yoga class at a studio, you can easilypractice at home.If you are an athlete of any kind, yoga is crucial to include in your exerciseregimen. It will build flexibility, it will reinforce the strength you already have andbuild new strength where you lack muscle. It will evenly work all sides of thebody; 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 ofyoga 3 or 4 times a week is better than doing yoga for an hour once a week. Themore you do it; it starts to create a healthy habit!If you are not used to exercise or have not been formally introduced to yogatechniques 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 anyposition that causes pain (that indicates possible injury). A little soreness isperfectly okay, but really you should start out slow enough not to have anyphysical 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 yellowhighlighted 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 onlyand are not meant to replace professional medical treatment. Before beginningany Yoga program, always consult your health care professional.“One becomes firmly established in practiceonly after attending to it for a long time,without interruption and with an attitude ofdevotion.” Yoga Sutra I.14

N.R.KokaYOGA FOR BEGINNERS 7Popular web sites comment on YogaAmerican Cancer Society – www.cancer.orgYoga can be a useful method to help relieve some symptoms of chronic diseasessuch as cancer, arthritis, and heart disease and can lead to increased relaxationand physical fitness.Livescience – www.livescience.comPracticing yoga may do more than calm the mind — it may help protect againstcertain diseases, a new study suggests.Harvard Business School – small but promising body of research suggests that yoga’s combination ofstretching, gentle activity, breathing, and mindfulness may have special benefitsfor people with cardiovascular disease.American Heart Association – www.heart.orgYoga can be used to improve heart health as a preventive measure or after facinga cardiac event, said Cunningham, who has taught yoga for 40 years and is alsopresident of Positive Health Solutions.

YOGA FOR BEGINNERS 8N.R.KokaYOGA Warmup“Submit to a daily practice. Your loyalty to that is aring at the door. Keep knocking, and eventually thejoy 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 toesforward 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 fivetimes.This action stretches and strengthens the foot and ankle muscles whilemaintaining mobility in the ankle and foot joints.

N.R.KokaYOGA FOR BEGINNERS 91)Put the right hand on your right shoulder and the left hand on your leftshoulder.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 maintainingmobility in the shoulder joints.

N.R.KokaYOGA FOR BEGINNERS 101)Sit down on the floor crossing the legs while maintaining a straight back. Putthe hands on your knees.2)Slowly move just the abdomen clockwise in a circle for five times. You aretrying to make a circle using the belly button.3)Then slowly move just the abdomen counter-clockwise in a circle for fivetimes.This action stretches and strengthens the abdominal muscles.

N.R.KokaYOGA FOR BEGINNERS 111)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.

N.R.KokaYOGA FOR BEGINNERS 12Like any other muscles, the eye muscles need exercise to be healthy. Most of thetime, we only shift our eyes minimally, as when reading, and turn our heads if wewant to look elsewhere. Without moving your head, these five eye exercises willstrengthen 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.

YOGA FOR BEGINNERS 13N.R.KokaPranayama“Inhale, and God approaches you. Hold theinhalation, and God remains with you. Exhale, andyou approach God. Hold the exhalation, andsurrender to God.” KrishnamacharyaPranayama means “breathing control”. When we breathe in or inhale air into ourbody, the oxygen going through our body systems to energize our different bodyparts. When we exhale carbon dioxide it takes away all toxic wastes from ourbody.In our daily breathing, we use only a fraction of our lungs which results in lack ofoxygen and may lead to different complications, such as Heart diseases, sleepdisorders, and fatigue. By practicing deep and systematic breathing throughPranayama, 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 oxygensupply 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 alsoresults in serenity and peace of mind.

N.R.KokaYOGA FOR BEGINNERS 14How to do1)Close your eyes. Concentrate on your breathing.2)Close the right nostril with the right thumb. Simply press the thumb againstyour 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 finishedexhaling, 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 ofPranayama.DurationStart doing Pranayama for 2 minutes daily and gradually increase upto 5 minutesdaily.When to doIt is recommended to do Pranayama early in the morning, with an empty stomachor at least 2 hours after eating.

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

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