Yoga for beginners to make it a way of life

Sujithra Menon
Sujithra Menon

Yoga asanas can be made a part of everyday life for beginners. Let’s see how to do them starting with the pranayama breathing technique, and ending with meditation.

Our state of mind is often considered the root cause of all diseases. There is a lot of connection between our mind and soul. The rhythm of the breath changes according to each of our conditions. This is the essence of yoga. That is, Yoga is the relationship between the soul, breath, and mind. You need to learn to control the mind with your breath. Pranayama is a breathing technique that will help you attain that control. June 21 is observed as International Yoga Day.

Naadishudhi pranayama

Naadishudhi pranayama is a breathing technique that can be done by beginners. Let us see how the mind can be calmed through breathing.

How to do it

After sitting in the reclining position (legs folded), place the left hand in a chin mudra (the tip of the big toe and the tip of the index finger) and keep it on the left thigh. Use the Nasika mudra on the right hand. Place the two fingers behind the thumb in the middle of the eyebrows. The right nostril can be closed with the thumb. You can smile. Now close your eyes. Exhale through the left nostril. Then take a deep breath through the left nostril. The left nostril can be closed with the ring finger. Inhale and exhale slowly, opening the right nostril and exhaling.

You can then inhale through the right nostril and exhale through the left nostril. That is one round done. Now you do this for 9 rounds in a row. Make sure to pay full attention to each breath. After 9 rounds, you can see a change in your state of mind.

Bhramari Pranayama

Bhramari Pranayama helps in reducing stress levels. It sounds like the humming of a bee. When that sound is uttered, waves are created in our brain. Therefore, this technique will help us to stay mentally calm. Doing this asana every day will make you more relaxed. It will help to increase memory and concentration.

How to do it

You can sit in a cross-leg position. The ear lock (baby ear on the outside of the ear) can be closed with the index finger of both hands. Touch the tip of the tongue to the top of the mouth. Then inhale. The sound of humming bees can be heard slowly as you exhale. Slowly add the volume and repeat six or nine times. When this is done, you may feel a tingling sensation in the mouth and on the tip of the tongue.

Cat-Cow Pose

Do we give our body any exercise when we wake from bed? Let's see why it is needed.

Yoga asana comes second in yoga. Take a look at the Cat-Cow posture. The main thing that happens here is a movement of the spine. It is a yoga posture that increases the health and flexibility of the spine and provides relief to those with back pain.

How to do it.

Stand on all fours (like an elephant). There should be a small distance between the legs. Keep your hands forward maintaining the same distance. Look straight ahead. Inhale and slowly dig in the middle. Look up. Lift the midsection upwards as you exhale. This can be repeated. Do not change the position of the arms and legs. Here only the spine is moving. This can be done three to five times.

Butterfly pose

It's like a butterfly fluttering its wings. This will help ease the pelvic region. It is very good for women.

How to do it

Keep both legs straight forward. Let the spine be straight. Slowly bend the legs and bring both feet together. Interlock the hands and touch the toes. Gently shake both legs. Slowly add up quickly. Slow down and get back to the old way.

Ushtrasana or camel pose

Ushtrasana is one of the most helpful postures for abdominal health. Helps to expand the chest, facilitate breathing and strengthen the spine.

How to do it

Kneel down. Keep a small distance between the legs. Maintain the same distance between the feet. Slowly stand on your knees. Inhale and hold the right hand on the right heel. Breathe again. Exhale and hold the left hand on the left heel. The lower back should be pushed forward. The neck can be raised upwards. Therefore, the neck will get a good stretch. The thyroid gland works well. Slowly bring each hand back.


This asana is most beneficial for the chest and lungs.

How to do it

Stretch both legs forward. Slowly tilt to the right and lie down flat on your tummy. Each hand can be placed under the hip. You can take a slow breath and raise your head well. while exhaling you can lightly touch your forehead. Take a deep breath. You can go easy around the waist. The focus should be entirely on the body and the breath. When you slowly come back, take a deep breath and slowly raise your head up. The body will also rise. While exhaling lie down on the floor. Slowly remove your hands. You can rest on savasana with your palms outstretched.

Bujangasana or cobra pose

The armrest is a posterior serpent-like posterior. This is a posture that stretches the spine more. The chest and neck will also be stretched through this posture.

How to do it

Lie down on your tummy. It can also be placed on the floor with the palms facing the shoulders. Keep the elbows close to the body. Both legs should be together. Knees firmly pressed on the ground. Slowly raise your head first as you breathe in. Then lift the chest and navel. Do not hold the shoulder. The shoulders should be spread out like a snake’s hood. The hand must be strengthened. Now take a deep breath. Exhale and slowly lie down. Then relax.

Now let's look at some of the standing asanas for beginners.

Tadasana pose

In this, the whole body is lifted upwards. This is an asana that stretches all the nervous systems well. It is also an asana that helps in increasing concentration levels.

How to do it

You can stand on your feet keeping a small distance between both legs. Stand straight. The entire weight of the body should be on both legs. Both arms can be raised up as you breathe. Hands can be held together when reaching the top. The palm should be raised. Breathe in again. As you exhale, raise your heels and stand on your toes. Keep your gaze straight. Slowly bring the hands down. Now slowly spread your legs and relax.

Uthkadasana or Chair Poster

Uthkadasana is an asana in which you sit in an imaginary chair. This is an asana that helps to relax the knees, thighs, buttocks, hips, arms, and shoulders.

How to do it

You can stand keeping a small distance between both legs. The arms can be raised as you breathe. As you exhale, bend your knees slightly. Tilt your hands slightly. Breathe in and slowly rise to the top. Exhale and bend the knee slightly again. Beginners can stay in this position for as long as possible. You can slowly ascend by inhaling. Slowly lower your arms as you exhale.


Meditation is about the mind. Meditation means to be comfortable in the state in which we are.

How to do it

You can sit comfortably, stretch your legs, or lean back. Both hands can be placed on the lap in chin mudra. The eyes can be closed. Be aware of the surroundings. Listen to the surrounding sounds. It can be irritating sounds or otherwise. Accept it all. Slowly bring the focus to your body. Notice every part from the toes to the head. Let your joints loosen up. Slowly expand your focus to the genitals. Notice the abdomen. Pay attention to the navel, pay attention to the upper abdomen. Notice that the abdomen is completely relaxed. Slowly expand your focus to the chest. Notice the center of the chest. Notice both shoulders. Gradually the focus can be extended to the beautiful face. Let the muscles relax. Note the breathing through the nose. The breath can be inhaled and exhaled. Breathe and chant Om. 

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