Yoga — A Complete Guide With Some Aasanas for Beginners


Want to know what Yoga is?
Are you a beginner and want to know the best Aasanas for beginners?Yoga Aasanas

Then read further!
Yoga, a word many of us are familiar . Many of us practice Yoga to transform our body into a healthy one. But is Yoga just an exercise? No, it’s not. Yoga is a lot more than just ‘an activity.’ Let’s first know about Yoga a little.


What is Yoga?

What, is , Yoga
What is Yoga?

Patanjali founds Yoga. It is almost 5000 years old transition, still follows in India. Nowadays, not only Indians but also people worldwide practice Yoga because no other exercise can have that Yoga ability. Yoga not only benefits our body but can heal our body from the inside. Yoga is not only about bending or twisting the body or hold your breath. It is so powerful that you can even see (observe) your surroundings with your eyes closed while practising it. It helps you to experience reality and strengthen you to accept the good or bad of your life. Yoga makes you feel like the whole universe is a part of yourself, this is the magic of Yoga. Some famous sayings by famous personalities are :
Yoga accepts Yoga gives.
— April Vallei
“A person said completed yoga, the combination with the self, when the disciplined mind gets liberation from all wishes, and become occupied in the self alone”.
—The holy Bhagvad Geetha
The ultimate aim of Yoga is to help the individual to transform the self and attain enlightenment.
In 2014, Indian Prime Minister Narendra Modi suggested the United Nations celebrate a special day on Yoga, called “International Yoga Day”. Now, it celebrates on June 21, every year. In his words:
“Yoga is a valuable gift of India’s aged traditions. This legend is 5000 years old. It represents the unity of mind and body; thought and action; restraint and fulfillment; harmony between man and nature; a holistic approach to wellness and well–being. It is not about activity but to create a sense of unity with yourself, the world also nature. Changing your lifestyle and creating consciousness can help in well-being. Let’s operate towards selecting a worldwide yoga day”.
— Narendra Modi, Indian Prime Minister, at UN Assembly, in September 2014.

What is Aasanas?

What, is, Aasanas
What is Aasanas?

The founder of Yoga, Patanjali started — “Sthiram sukham aasanam”. It means a posture that appears to be firm and agreeable is known as Asanas. Asana is just a preliminary step in the whole act of Yoga. Yoga mainly idealises concordance between one’s soul, body and mind.
Importance of Yoga?
Yoga is not a destination, it’s a journey towards the whole universe present inside you. Although there are many types of exercises present today, to do according to your need. But a particular exercise benefits only one or two parts of the body; whereas Yoga benefits your body and your soul. That’s why the importance of Yoga is much more than any other exercise. Yogic exercises recharge the body with cosmic rays and provide us with a lot of benefits including :

  • Enhances personal power
  • Helps in self-healing
  • Removes negative thoughts from the mind and toxins from the body
  • Helps to improve the focus, concentration, and attention of the person.
  • Increases self-awareness
  • Activates parasympathetic nervous system, which helps to reduce stress, anxiety and even depression.
  • Establish a perfect equilibrium of our thoughts, mind, soul and body.
  • Increase in the energy and help in rejuvenation.


Benefits of Yoga:

Benefits, of, Yoga
Benefits of Yoga
  • Reduces blood sugar
  • Increases pain tolerance
  • Improves sense of balance
  • Improves brain functions
  • Lowers risk of heart diseases
  • Lowers stress level
  • Maintain Healthy weight
  • Stronger bones
  • Increases flexibility
  • Alters gene expressions
  • Lowers excess of body sugar levels
  • Improves lung capacity
  • Relieves chronic back pain
  • Relieves anxiety
  • Helps to fight depression
  • Enhanced blood circulation in the body.
  • Improves body posture
  • Uplifts mood by giving you refreshing energy
  • Yoga helps you detox and eliminates toxins and free radicals.
  • Keeps premature ageing at bay.
  • A drop pulse rate
  • Increases strength
  • Better cardiovascular endurance
  • Teaches balance
  • Stimulation of organs
  • Improves gastrointestinal health
  • Increased metabolism
  • Renewed energy
  • Improve the quality of sleep
  • Build self-confidence
  • Gives strength
  • Builds self-control
  • Helps to achieve a positive attitude towards life and problems
  • Reducing hostility
  • Tranquillity and calmness.

Yoga guide for beginners :

  • Warm-up
  • Suryanamaskara ( once): It combines 12 powerful Aasanas within itself. It is done as a prayer of gratitude towards the sun, the source of light and energy for us and the whole universe.
  • Pawanmukta asana ( 40 sec approx.): It is one of the best asanas for abdominal problems. This pose helps to release gas, and best for acidity.
  • Markatasana: Also known as the monkey pose. This pose is especially performed for back and spine related health issues.
  • Naukaasana (20 sec): It is called the boat pose. It helps to reduce the belly bunch and tone the abdominal muscles.
  • Yogic pranayama or breathing Asana
  • OM or AUM chanting ( thrice): The OM chanting creates subtle vibrations within the body that makes the body ready for pranayama. It unifies everything in the universe.
  • Bhastrika pranayama or logic deep breathing: It energises the body and keeps the ins calm. It also boosts our immunity.
  • Kapalbhati or rapid exhalation: It is the most famous and powerful yogic pranayama. It pushes the excessive hair trapped in the digestive tract.
  • Agnisaar: To get the manifolds benefits of this Agnisaat kriya, it should be done just after the Kapalbhati. This kriya helps to strengthen the digestive system.
  • Anulom Vilom pranayama or Alternate Nostril breathing: This breathing exercise has the ability to calm your mind instantly.
  • Bhramari Pranayama or bee breath: This pranayama especially helps in brain issues, like stress, anxiety, insomnia, anger management, weak concentration power and even depression. It has the power to cure all brain-related issues. It also stimulates the pituitary gland.
  • Now, to activate the acupressure points, you can just rub your hands together.
  • Shavasana: This last asana helps to cool down your body.
  • There are many more Aasanas yoga has, but these asanas can be followed by beginners. Then you can add more asanas according to your need and wish.

ALSO READ-10 Foods To Boost Your Immune System Naturally

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