Yoga - A Complete Guide For Beginners (Bottom Science)

Yoga: A Complete Guide for
Beginners
BY -: Bottom Science
Copyright © 2020 Bottom Science www.BottomScience.com
Copyright © 2020 Bottom Science
All rights reserved. This book or any portion thereof

may not be reproduced or used in any manner whatsoever
without the express written permission of the publisher
except for the use of brief quotations in a book review.
Printed in India
First Printing, 2020
www.BottomScience.com
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Contents
INTRODUCTION ....................................................................................... 4
Is Yoga is good for me? ........................................................................... 6
What are the advantages of Yoga? ......................................................... 8
How to Get Started With Yoga? ............................................................ 11
The Yoga Mindset ................................................................................. 13
Your First Yoga Pose (Sukhasna) ........................................................... 15
About Yoga Classes ............................................................................... 17
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INTRODUCTION
Yoga may be a collection of physical, mental, and spiritual

practices or self-controls which originated in ancient India.
There’s a wide-ranging sort of yoga schools, practices, and goals
in Hinduism, Buddhism, and Jainism. It’s a practice that’s both
workout, helping improve stamina, posture, strength, balance
and adaptability, also as a discipline that helps you de-stress,
relax, feel healthier and more energetic.
If you practice yoga, you’ll experience a profound sense of
harmony both within yourself and therefore the world around
you. The great thing about yoga is that it can be done anytime,
anywhere, with only a few accessories. All you need to do is –
to wear comfortable, loose-fitting clothes.
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Yoga: A Complete Guide for Beginners
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Is Yoga is good for me?
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Yoga is accessible for everyone, no matter how old you are, how
much you weigh, where you live or what religion you
practice. It’s possible that you simply have a particular condition
or a recent injury that creates it challenging or dangerous to try
to to certain sorts of yoga, specific poses or breathing
techniques.
For pregnant women here are some recommended guideline:
1. If you’re attending a daily yoga class (which isn’t specifically
geared to pregnant women), make certain to inform the trainer
you’re pregnant.
2. Don’t do any asanas (poses) on your back because it can
reduce blood flow to the uterus.
3. Avoid poses that stretch the muscles an excessive amount of,
particularly the abdominals. You’re more in danger for strains,
pulls, and other injuries immediately because the pregnancy
hormone relaxin, which allows the uterus to expand, also
softens animal tissue.
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What are the advantages of Yoga?
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There are numerous benefits of doing yoga. A number of the

advantages are mentioned below:
1. Lowers blood-pressure – When you practice yoga regularly,
the blood circulation in the body is boosted. This also allows
oxygenation in the body. There is a major reduction in blood
pressure as the body calms down.
2. Increase Your Metabolism – A stable metabolism is necessary
to achieve ideal weight. Yoga keeps the metabolism in check.
3. Increase Your Body Strength – When you practice yoga, you
use the weight of your own body to increase your strength.
This is an incredible method of strength training.
4. Improves Quality Of the Sleep – Yoga helps you relax your
mind completely. It helps you work on unnecessary tensions,
thus facilitating better sleep.
5. Integrity of the Body and Mind – As mentioned above, yoga
means unison. Once you start practicing yoga, your mind starts
to figure in union together with your body, and this enhances
movement and beauty.
6. Uplifts Your Mood – Once you practice yoga, your body is
crammed with refreshing energy that uplifts your mood almost
instantly.
7. Reduces Stress – Once you are on the mat, you specialize in
the practice. This suggests that each one your attention is
targeting the matter at hand, and your mind slowly drains out
the strain and troubles that are plaguing it.
8. Fights Depression – Once you practice yoga, your feelings
reach their surface. If you’re feeling sad, the negative energy is
released. This helps to combat depression.
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9. Improved Memory – With enhanced blood circulation within

the brain and reduction in stress, your memory is sure to
expand.
See Also | Top 10 Benefits Of Meditating Daily
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How to Get Started With Yoga?
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Yoga is done in bare feet on a yoga carpet. Even the most simple
yoga stretches require clothes that can stretch or move, so wear
the most comfortable outfit that allows you to move around
easily. Before you get into it, though, it’s important to set the
right kind of atmosphere both inside and outside.
Before you start doing yoga, keep the following points in your
mind:
 Make sure your stomach is empty.
 Make sure to do your yoga practice before you eat (preferably
in the morning before breakfast). And there should be no
intake of food or water while you do the yoga practice itself.
 Take a shower or bath.
 When water comes in contact with your body the pores
between the skin cells open up, and that’s important for
practicing yoga because we want the cellular structure of the
body to be charged.
 Wear loose-fitting, comfortable clothes.
 It is important that you must sit comfortably and for that you
must wear loose-fitting comfortable clothes.
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The Yoga Mindset
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At the root of yoga is self-inquiry.

Understanding the balance of energy and to release it in your
yoga practice needs constant focus and sensitivity. Also, it has a
very deep meaning in our everyday lives as meditation helps us
to balance stress and relaxation.
See Also | 10 Handy Ways to Improve Your Concentration
Power
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Your First Yoga Pose (Sukhasna)
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Sukhasna is a comfortable position for pranayama and

meditation. This asna takes the yoga practice beyond its physical
dimension and helps you get in touch with your spiritual
side. Key to effectively practicing this yoga pose is your breath
control, or pranayama. Remember to always take deep breaths
through your nose, filling out your stomach.
Sit on the floor in a relaxed Easy Pose – seated with your legs
crossed and keep your spine straight. Concentrate on your
breathing, and feel your body balanced and
organized. Mastering your breathing and back muscle control in
this way is an essential part of beginning your yoga
routine. Once you feel comfortable with this simple beginner
yoga pose, you can try more advanced poses.
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About Yoga Classes
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A yoga class is meant to be a place where you feel – a place

without judgment. Don’t worry if you are unable to keep up with
everyone. You don’t need to know the names of poses to join a
Yoga class. Most instructors provide clear instruction
throughout and tip for pose alignment.
Yoga classes are generally from 45 minutes to 2 hours long and
therefore the class size are often 2 to 50 students, counting
on the studio. Most studios allow anyone to drop by on a
category anytime, which is great if your schedule is
unpredictable, whereas some classes require that you
simply register and buy a selected duration beforehand.
Depending on the category size, your instructor could also be
ready to offer you individual guidance. Your instructor can help
you to adapt the poses as per your needs, particularly if your
instructor is very qualified and experienced. If you’ve got
difficulty doing certain poses, you’ll be shown an alternate. In
larger class sizes (20+), it’s harder to supply individual
attention.
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Yoga: A Complete Guide for

Copyright © 2020 Bottom Science

All rights reserved. This book or any portion thereof

First Printing, 2020

Founded in July 2019, we continuously working on writing good

Yoga may be a collection of physical, mental, and spiritual

Yoga: A Complete Guide for Beginners

Is Yoga is good for me?

What are the advantages of Yoga?

There are numerous benefits of doing yoga. A number of the

9. Improved Memory – With enhanced blood circulation within

How to Get Started With Yoga?

The Yoga Mindset

At the root of yoga is self-inquiry.

Your First Yoga Pose (Sukhasna)

Sukhasna is a comfortable position for pranayama and

About Yoga Classes

A yoga class is meant to be a place where you feel – a place

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