For a novice/beginner, these movements are very useful, 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 working Basic Movements of Yoga are necessary also they are useful to prepare your body to take up more complex Yoga that can be proved as a healer or medicine.
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 maximum results.
* The best suited time to practice is early morning hours, but onealso practice it 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 hour before.
* Place should be spacious, clean, airy, bright and away from disturbances.
* Yoga should not be practiced on bare floor but keep mat or carpet below.
* Clothes should be comfortable, loose, clean. Undergarments are necessary.
* Yoga prefers vegetarian diet. But avoid spicy and oily food as much as possible,instead go for fruits to get maximum results
* Women should not practice Yoga during Pregnancy and menstruation.
* One should have faith in Yoga and what he is doing.
Basics Postures:
For Neck -
Procedure:
Keep your spinal chord and neck straight.
Close your eyes and keep both the palms on your knees.
Concentrate on your neck.
Now inhale deep and move your neck backward as much as you can but do not strain.
Remain in the same position for 2-3 seconds and feel the tensioning in the muscle.
Now move the neck downward and try to touch the collarbone with your chin.
Exhale completely while bringing the neck downward.
This is the first cycle of the exercise.
Repeat this exercise for 10-15 times that is first for 15 to 20 minutes.
Benefits:
Helps in migraine problem
For Shoulder -
Procedure:
Sit in the Vajrasana position.
Keep your body straight, fold your hands.
Place left fist on left shoulder and right fist on right shoulder.
Bing both your elbows together near chest.
Now, 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
Helps in all back problems.
For Hand -
Procedure:
Relax in Shavasana position
Move your hands up slowly without banding your elbows,
Now make your legs separated with 10-12 inches distance between them.
Stretch hands upwards and legs downwards for 5 to 10 seconds.
Then slowly but without jerk bring both the hands back to the normal position.
Benefits:
This posture is useful in increasing the strength of neck, shoulders and hands, the stretching helps retain normal posture
For Knee-
Procedure:
Lay down straight.
Move your hands up, and bend your right hand to left, left hand to right.
Bend your left leg in knee and rest foot near to hips , now turn the bended knee to the right side as far as possible.
Repeat this procedure for the right leg.
Then slowly bring both the hands back to the normal position.
Benefits:
Helps joint problem of leg and knee
For Leg -
Procedure:
Lay down with back straight, just as in shavasana, but with open eyes.
Keep your hands close to your body.
Now, lift up your left leg 30 to 40 degrees above ground level.
Rotate it in the clockwise direction without bending knees.
Repeat this procedure for the right leg as well.
Repeat itcfor 10-15 times daily.
Benefits:
Helps maintaining hip joints and leg joints.
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 working Basic Movements of Yoga are necessary also they are useful to prepare your body to take up more complex Yoga that can be proved as a healer or medicine.
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 maximum results.
* The best suited time to practice is early morning hours, but onealso practice it 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 hour before.
* Place should be spacious, clean, airy, bright and away from disturbances.
* Yoga should not be practiced on bare floor but keep mat or carpet below.
* Clothes should be comfortable, loose, clean. Undergarments are necessary.
* Yoga prefers vegetarian diet. But avoid spicy and oily food as much as possible,instead go for fruits to get maximum results
* Women should not practice Yoga during Pregnancy and menstruation.
* One should have faith in Yoga and what he is doing.
Basics Postures:
For Neck -
Procedure:
Keep your spinal chord and neck straight.
Close your eyes and keep both the palms on your knees.
Concentrate on your neck.
Now inhale deep and move your neck backward as much as you can but do not strain.
Remain in the same position for 2-3 seconds and feel the tensioning in the muscle.
Now move the neck downward and try to touch the collarbone with your chin.
Exhale completely while bringing the neck downward.
This is the first cycle of the exercise.
Repeat this exercise for 10-15 times that is first for 15 to 20 minutes.
Benefits:
Helps in migraine problem
For Shoulder -
Procedure:
Sit in the Vajrasana position.
Keep your body straight, fold your hands.
Place left fist on left shoulder and right fist on right shoulder.
Bing both your elbows together near chest.
Now, 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
Helps in all back problems.
For Hand -
Procedure:
Relax in Shavasana position
Move your hands up slowly without banding your elbows,
Now make your legs separated with 10-12 inches distance between them.
Stretch hands upwards and legs downwards for 5 to 10 seconds.
Then slowly but without jerk bring both the hands back to the normal position.
Benefits:
This posture is useful in increasing the strength of neck, shoulders and hands, the stretching helps retain normal posture
For Knee-
Procedure:
Lay down straight.
Move your hands up, and bend your right hand to left, left hand to right.
Bend your left leg in knee and rest foot near to hips , now turn the bended knee to the right side as far as possible.
Repeat this procedure for the right leg.
Then slowly bring both the hands back to the normal position.
Benefits:
Helps joint problem of leg and knee
For Leg -
Procedure:
Lay down with back straight, just as in shavasana, but with open eyes.
Keep your hands close to your body.
Now, lift up your left leg 30 to 40 degrees above ground level.
Rotate it in the clockwise direction without bending knees.
Repeat this procedure for the right leg as well.
Repeat itcfor 10-15 times daily.
Benefits:
Helps maintaining hip joints and leg joints.
This article helps in starting for yoga exerciss
