Yoga for the Beginners Group

This is the group for people who have never practiced yoga before, who are weak and infirm /sick in any way and thus unable to do the difficult asanas.

This group consists of elementary techniques designed to prepare the body and mind for asanas and meditative postures. These asanas are not inferior in any way to the advanced asanas and are very useful in improving physical health. PawanMuktAsana series and premeditative and meditative postures are also part of this group.

PREPARATIONS BEFORE STARTING ASANAS
Relaxing mentally and physically is very important before commencing the asanas and perform Shavasana for achieving this state. In Shavasana:

• Lie flat on your back, legs separated with hands on the sides- palms facing upwards.
• Feel your body; become aware of your breathing and release all tension from the body.
• Count your breaths- breathe in a normal and spontaneous manner.
• Do not suppress any thoughts-watch al thoughts without getting involved.
• Relax.
• After sometime move your arms and get up.

RECOMMENDED YOGA PROGRAMS
The aim of this is to guide those people who wish to select a program to suit their specific needs. People afflicted with specific ailments should refer to the section on yogic therapy and plan their therapy program accordingly. Individual guidance from a trained qualified yoga teacher is definitely more beneficial for selecting your program.

CONVALESCENTS, INVALIDS AND THE ELDERLY
The recommended asanas to be practiced daily are:

• PawanMuktAsana Series from Exercise 1 to 16 (avoid exercise 6&10) – to be performed slowly & with fill concentration.
• Relaxation asanas (any)
• Abdominal breathing in lying position.
• Ujjayi pranayama in a comfortable position.
• Sheetali & sheetkari pranayama sitting or lying.
• Higher practices- especially yoga nidra, ajapa japa & antar mauna

BEGINNERS PROGRAM
SHORT CAPSULE PROGRAM
This program is suitable for beginners with stiff bodies.

• PawanMuktAsana series from Exercise 1 to 16.
• Energy block (Shakti Bandha) exercises exercise 22- 28.
• Shavasana.
• Yogic Breathing (Prnayama)

COMPREHENSIVE PROGRAM
This program is suitable for practicing after a few days of the capsule program.

• PawanMuktAsana series from Exercise 1 to 21.
• Energy block (Shakti Bandha) exercises exercise 22- 28.