Yoga Basic Movements

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. Benifits 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 much strain. 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 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 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 hot diet as much as possible. 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, happinesssorrow 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.

PRE POSITION
Standing Position Sitting Position Supine Position Prone Position

NECK MOVEMENT - 1
Aim - To increase the flexibility and stamina of neck muscles. Precaution - People with neck problems like spondylitis should avoid forward bending. Procedure - Sit in the Vajrasana Position, keep your neck straight, then slowly but without jerk bend your neck forward as much as possible, back to

normal position then bend it backward and then back to normal, then to the right and to the left.

NECK MOVEMENT - 2
Aim - To increase the flexibility and stamina of neck muscles.

Precaution - People with neck problems like spondilytis should avoid forward bending. Procedure - Sit in the Vajrasana Position, keep your neck straight, then slowly but without jerk start rotating neck clockwise from left shoulder to backwards then to the right shoulder and to front. Repeat this in anticlockwise direction starting from right shoulder.

SHOULDER MOVEMENT - 1

keep your body straight. Procedure . Precaution .This posture is useful for people with back problems.To increase the flexibility and stamina of neck muscles. Then slowly but without jerk lift your both shoulders upwards as much as possible near to ears. bring both your elbows together near chest.To increase the flexibility and stamina of shoulder and back muscles. Benefits .Sit in the Vajrasana Position.No specific precautions.Sit in the Vajrasana position. Procedure . fold you hands and place left fist on left shoulder and right fist on right shoulder. (left arm anticlockwise and right arm clockwise) Repeat this in opposite direction (right arm anticlockwise and left arm . with arms by side.No specific precautions. Precaution .Aim .2 Aim . back to normal position. then slowly but without jerk rotate both these arms in opposite direction. keep your body straight. SHOULDER MOVEMENT .

lift your hands 1 to 1. Precaution .clockwise). Benefits .To increase the flexibility and stamina of hand & shoulder muscles.Relax in Shavasana position.This posture is useful for people with back problems. HAND MOVEMENT . keep your hands 6 inches away from your body. Procedure .If you feel strain while lifting your hands above ground then do this with your hands resting on ground.5 inch above ground and slowly . legs separated with 12 inch distance between them.1 Aim .

HAND MOVEMENT .rotate them towards head without bending elbows.2 . shoulders and the stretching helps retain normal posture. Benefits This posture is useful in increasing the strength of neck. keep the hands parallel to the ground till both the palms meet. place left palm on right palm and stretch hands upwards and legs downwards for 5 to 10 seconds. then slowly but without jerk rotate both the hands back to the normal position via the same path.

Aim .Relax in Shavasana position. keep your hands 6 inches away from your body. raise your hands above ground and slowly take them towards head without bending elbows.do not bend elbows while doing this.To increase the flexibility and stamina of hand & shoulder muscles. stretch hands upwards and legs downwards for 5 to 10 . Procedure . legs separated with 12 inch distance between them. place both hands on the ground. Precaution .

shoulders and hands.To increase the flexibility and stamina of hand & shoulder muscles. HAND MOVEMENT . Then slowly but without jerk bring both the hands back to the normal position via the same path. Precaution .3 Aim . the stretching helps retain normal posture.If you . Benefits This posture is useful in increasing the strength of neck.seconds.

feel strain while lifting your hands above ground then do this with your hands resting on ground. lift your hands 1 to 1. keep the hands parallel to the ground till both forearms cross. Procedure . keep your hands 6 inches away from your body. in . legs separated with 12 inch distance between them. The movements should be slow and continuous.Relax in Shavasana position.5 inch above ground and slowly rotate them towards head without bending elbows.

LEG MOVEMENT . then slowly bring both the hands back to the normal position.this same cross position raise the arms above and on to the stomach.The . shoulders and the stretching helps retain normal posture.1 Aim . Benefits This posture is useful in increasing the strength of neck.To increase the flexibility and stamina of legs & hip muscles. Precaution .

Benefits This helps development of the leg muscles and hip joints. keep your hands around head rotating them side ways. Procedure Relax in Supine position. repeat this procedure for the right leg. then lift your left leg and bring it near to the hip. Then slowly bring both the hands back to the normal position. LEG MOVEMENT .2 .movements should be slow & continuous.

then lift your left leg 30 to 40 degrees above ground level and rotate it in the clockwise direction without bending knees. Precaution . Procedure .To increase the flexibility and strength of legs & hip muscles. keep your hands close to your body. Do not bend the knees. Benefits This helps . repeat this procedure for the right leg.Aim .Relax in Supine position.The movements should be slow & continuous.

Do not bend the knees.leg muscles and hip joints.The movements should be slow & continuous. LEG MOVEMENT .Relax in Supine position. Precaution . Move your hands around and place them at shoulder height.3 Aim . parallel to the ground.To increase the flexibility and stamina of legs & hip muscles. then lift your left leg and turn it to the right . Procedure .

To increase the flexibility and strength of knee & waist muscles. Precaution . Then slowly bring both the hands back to the normal position. KNEE MOVEMENT . .Relax in Supine position. Benefits This helps leg muscles and hip joints. Procedure .The movements should be slow & continuous.1 Aim . Repeat this procedure for the right leg.side as far as possible touching the ground. Move your hands around your head.

KNEE MOVEMENT . don't take unnecessary .To increase the flexibility and strength of knee & waist muscles. then turn the knee to the right side as far as possible. Benefits This helps knee joints and hip joints.then bend your left leg in knee and rest foot near to hips .2 Aim . Repeat this procedure for the right leg.The movements should be slow & continuous. Then slowly bring both the hands back to the normal position. Precaution .

hip joints and also the spinal column. touch the left knee to the ground and turn the neck to the right side and relax all the muscles. Benefits This helps knee joints. then slowly bring both the hands back to the normal position.Relax in Supine position. then bend your legs in knee and rest feet near to hips . Move your hands around your head. Procedure . KNEE MOVEMENT .3 . continue normal breathing. then turn the legs to the left side as far as possible.strains while performing this exercise.

Precaution . then bend your legs in knee and rest feet near to hips . Move your hands around your head.The movements should be slow & continuous.Relax in Supine position.Aim .To increase the flexibility and strength of knee & waist muscles . Procedure . keep 12 inches distance between them. then turn the left leg to the right side to touch the right toe. . don't take unnecessary strains while performing this exercise.

one should build this stamina with practice.e. Repeat this for right leg.press the right leg to the left thigh. Normal Breathing Principles 1 When the physical movements is in the direction of gravitational pull. then slowly bring both the hands back to the normal position. relax all the muscles. Following precautions should be taken while performing these movements 1 Movements should be without jerk or swings. 2 Movements should be slow and smooth. . our body should have enough strength to bear this. The preparatory movements provide just the same and help you build the necessary strength and prepare the whole body for Yogasana. continue normal breathing. Preparatory Movements (click below mentioned links for more 4 5 6 7 8 9 10 11 12 details) 1 2 3 Preparatory Movements Yogic practices create lot of strain on different organs or parts of the body. hip joints and also the spinal column. Benefits This helps knee joints. 3 Movements to be tuned with breathing. i.

5 feet distance between legs.downwards. normal breathing should be resumed. PREPARATORY MOVEMENT PREPOSITIONS Stand with 1 to 1. This posture makes balancing of the body easy. 2 During upward movement. inhaling should take place. inhaling raise both the hands above the head slowly keeping the distance same between them. hands straight and resting the palms on the sides of the thighs. PREPARATORY MOVEMENT . look straight.1 In preposition. Then exhaling . 3 When there is no movement. exhaling should take place.

Exhailing bring the arms back to the normal preposition. keep the head pressed towards the knees.slowly start bending down in the waist till the palms touch the ground. PREPARATORY MOVEMENT . Then exhaling slowly start bending down in the waist till the palms touch the ground. keep the head pressed towards the knees.2 .

Then exhaling slowly start bending forward in the waist. slowly bringing them at shoulder height and parallel to the ground. Then exhaling slowly start bending forward in the waist. touch the thumb of right foot by your left hand. . inhaling raise both the hands from sides. touch the thumb of left foot by your right hand keeping the left arm straight above. keeping the right arm straight above. slowly bringing them at shoulder height and parallel to the ground. Inhaling take position as in 1. inhaling raise both the hands from sides. Inhaling take position as in 1. Then exhaling slowly start bending forward in the waist.3 In preposition.In preposition. Exhaling bring the arms down to the normal preposition. PREPARATORY MOVEMENT . Then exhaling slowly start bending forward in the waist. touch the thumb of right foot by your left hand. keeping the right arm straight above. Inhaling take position as in 1. touch the thumb of left foot by your right hand keeping the left arm straight above.

Inhaling take position as in 1. Then exhaling slowly start bending forwards in the waist keeping knees straight. Exhaling bring the arms down to the normal preposition. Then exhaling slowly start bending backwards in the waist keeping knees straight. inhaling bring both the hands on waist in such a way that fingers come to the front side and thumb to the back.4 In preposition. Try to bring the head between the legs. Inhaling take position as in 1. Try to bend as much as possible and . PREPARATORY MOVEMENT .

maintain your balance. Then exhaling slowly start bending forwards in the waist keeping knees straight. Try to bring the head between the legs.5 In preposition. PREPARATORY MOVEMENT . Inhaling take position as in 1. inhaling bring both the hands on waist in such a way that fingers come to the front side and thumb to the back. Inhaling take position as in 1. Then exhaling . Exhaling bring the arms down to the initial position.

4 above. Inhaling rotate to the left in the waist and try to attain position no.slowly start bending backwards in the waist keeping knees straight. PREPARATORY MOVEMENT . Then exhaling slowly bend forward in the waist. and take the position no. as above. Continue inhaling. . Continue exhaling rotate to the front and take position no. 4. Try to bend as much as possible and maintain your balance. rotate to the right and take position no.5 above. Continue inhaling and rotate backwards as in the position 4 in Preparatory Movement 4.6 In preposition. Inhaling take position as in 1. Exhaling further rotate to the right and attain the position no. rotate backwards. 2 as in Preparatory Movement 5. Inhaling.2. inhaling bring both the hands on waist in such a way that fingers come to the front side and thumb to the back. Exhaling bring the arms down to the initial position.

Bend the neck backward so much that its front side feels the strain. 2 above. Straighten the neck. Continue exhaling and rotate to the front and attain the position no. Bend the neck on the left shoulder creating pressure on the right side.7 Bring both the hands on the waist. PREPARATORY MOVEMENT . 1 above. Bring both the hands down and come to the initial position. The chin should get fixed into the pit below the Adam's Apple. Straighten the neck. Bend the . Bend the neck on the right shoulder creating pressure on the left side. Bend the neck forward as much as possible. Straighten the neck. Inhaling raise the waist and attain the position no. 3 above. Straighten the neck.8 Keep both the hands on the waist.Exhaling further rotate to the left and attain the position no. PREPARATORY MOVEMENT . Exhaling bring the hands down to the normal position.

Rotate the neck round to the left and have the position No. Now start rotating the neck to the right as in Position No. Rotate the neck down to the front (Position No. Rotate the neck further to the back and have the position No. Then rotate the neck to the right and bring it on the right shoulder (Position No.2 above). Rotate the neck .4 of Preparatory Movement type 7. 8 of Preparatory Movement type 7).neck forward at ease.5 above.6 of Preparatory Movement type 7.

4 above. PREPARATORY MOVEMENT . Then exhaling slowly bend forward in the waist and try to touch the fingers to the ground as in the position no. 2 in Preparatory Movement 1. Straighten the neck.9 In preposition. inhaling raise both the hands up above the head as in the position no.3 above.further to the back as in Position No. Then rotate the neck to the left and keep it on the left shoulder as in Position No.2 above. then bring palms . 1 in Preparatory Movement 1. Rotate the neck down to the front as in Position No. Bring both the hands down and come to the initial position.

Inhaling raise the waist and arms stretched above your head. Continue inhaling and rotate backwards as in the position 4 in Preparatory Movement 4. Exhaling bring the arms back to the normal preposition. 2 above. Continue inhaling. Exhaling further rotate to the right in the same bent position. Continue exhaling rotate to the front and take position no. rotate to the right and take position no. 2 Preparatory Movement 5. keep them parallel to the ground. inhaling raise both the heels. Inhaling raise your body and take position as in 1. Exhaling bring the hands down to the normal position.2 as above. Inhaling rotate to the left in the waist and try to attain position no. and take the position no.together and keep knees straight. PREPARATORY MOVEMENT . Inhaling.11 . then hands from front to the shoulder level. rotate backwards.4 above. Exhaling further rotate to the left and attain the position no.5 above. Then exhaling slowly start bending down in the knees. PREPARATORY MOVEMENT . Continue exhaling and rotate to the front and attain the position no.10 In preposition. try to maintain the balance with the stretched arms. sit on the toes. 3 above.

Now rotate the foot of the left leg in the ankle from left to right anticlockwise . Close the fingers of the left hand and rotate the wrist slowly from left to right anticlockwise and complete the cycle. Hold the thigh of the left leg with both the hands and be stable. Catch the wrist of the left hand by the right hand lightly. Now take up the right hand and repeat the above mentioned process. Then rotate the wrist of the left hand from right to left clockwise and complete the cycle. The arms and the elbows be kept close to the body.12 Bend the left leg in the knee and raise it to the level of 90 degree angle. Bring the left hand down and take the initial position.Bend the left hand in the elbow and raise it to the level of 90 degree angle. Bring the right hand down. PREPARATORY MOVEMENT .

Bring both the hands to their places.and complete the cycle. Bring the left leg to its place. . Then rotate the same foot from the right to left clockwise and complete the cycle. Now take up the right leg and repeat through the above mentioned process.

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