These movements are very useful to beginners, who want to start doing
yoga but don't have any experience of yoga or any other exercise.
There are several joints in our body, which needs lubrication and
movements. The food we consume supplies the lubrication and Yoga and
other activities provide the movements. In our regular life some of these
joints are overused and some are rarely used which may create problems at
later stage in your life. To help these joints maintain their healthy
condition Basic Movements are necessary also they are useful to prepare
your body to take up Yoga.
*As your body relaxes all your muscles also relax except those muscles,
which are used in the movements, so one can easily concentrate on the
movement / particular muscle (effort).
*Aged and persons having diseases also can do these movements without
Prerequisites for Yoga
*Below 12 years of age Yoga postures should not be practiced for long
duration and asanas are to be maintained for very short duration.
*Every day you should practice Yoga for at least 30 to 45 minutes to get
The best suited time to practice is early morning hours, but it can be
practiced in the afternoon after following food restrictions.
*Food restrictions - stomach should be empty while practicing, that is
you should consume solid food 3.5 hours before practicing and liquid 1
*Place should be spacious, clean, airy, bright and away from
*Yoga should not be practiced on bare floor but keep mat or carpet below.
*Clothes should be comfortable, loose, clean. Undergarments are
*Yoga prefers vegetarian diet. But avoid spicy and hot diet as much as
*Women should not practice Yoga during Pregnancy and menstruation.
*One should have faith in Yoga and what he is doing.
Yoga Positions or Asanas
*Asana system is the 3rd in ashtanga Yoga, yogasana help achieve physical
health, control over mind and power of concentration.
*Patanjali has described Yogasana as "Sthir Sukham Asanam", which means a
posture that is stable and pleasant. A more broad definition of Yogasana
according to Patanjali is "Tatodwanabhighatah" which means practice of
Yogasana leads to disappearance of duality of cold-hot, sadness-joy,
happiness-sorrow and so on.
*Yoga is different from exercise as it doesn't involve speedy movements,
but instead very slow and steady movements.
*Yoga helps achieve relaxation which reduces stress & strain.
*Very few calories are consumed during Yogasana practice and metabolism
rate of the body also drops which means reduced Aging Process.
*Less food is required as digestive power is increased.
Aim - To increase the flexibility and stamina of neck muscles. Precaution - No specific precautions. Procedure - Sit in the Vajrasana Position, keep your body straight, with
arms by side. Then slowly but without jerk lift your both shoulders upwards as
much as possible near to ears, back to normal position. Benefits - This posture is useful for people with back problems.
SHOULDER MOVEMENT – 2
Aim - To increase the flexibility and stamina of shoulder and back muscles. Precaution - No specific precautions. Procedure - Sit in the Vajrasana position, keep your body straight, fold
you hands and place left fist on left shoulder and right fist on right shoulder,
bring both your elbows together near chest, then slowly but without jerk rotate
both these arms in opposite direction, (left arm anticlockwise and right arm
clockwise) Repeat this in opposite direction (right arm anticlockwise and left
arm clockwise). Benefits - This posture is useful for people with back problems.