Breathe easy.Many people start doing yoga to increase and improve their flexibility, which is a wonderful and noble pursuit. You can even raise your hands and stretch them.

You can check your alignment by standing against the wall initially. Your ears, shoulders, hips and ankles should all be in one line. Broaden your collarbone and elongate your neck. As you inhale, elongate your torso and when you exhale release your shoulder blades away from your head. Lift your ankles and firm your thigh muscles while rotating them inwards. Gently lift and spread your toes and the balls of your feet, then lay them softly down on the floor. It is the starting position for all the other asanas.Stand with your heels slightly apart and hang your arms besides the torso. It involves the major groups of muscles and improves focus and concentration.

The word ‘Tada' means a mountain, that's where the name comes from. Tadasana (Mountain Pose)This pose teaches one to stand with majestic steadiness like a mountain. Here are a few basic Yoga asanas that can help you get started:ġ. You can practice these twice a week and gradually make it a part of your daily routine,” recommends Zubin. “Each pose can be held for 3 to 5 long breaths. If you're new to yoga, start with these basic asanas. Twists will help you detoxify the body and release tension. Standing asanas build stamina and balancing asanas cultivate concentration. A lot depends on the kind of asanas you perform – some of them are energising like back bends while forward bends have a calming effect. A study conducted at University of Illinois indicates that short 20-minute sessions of yoga can help your brain work better and keep your mind focused. Your yoga practice can do much more than lend muscle power and reduce stress.

Find a style of yoga that suits your needs. Everyone has different levels of strength, stamina, and flexibility. Focus on the breath, right from the beginning.Be patient and give your body the time to respond. Don't get discouraged by the initial lack of flexibility or strength, it improves over time.Be regular in your practice and don't give up because you can't touch your toes in the first go. Many benefits of the yoga practice will unfold progressively.Listen to your body and do not push yourself. You are expected to move at your own pace. Let your yoga teacher know of any injuries or pains. If you have a history of a chronic disease or are recovering from an injury, consult your physician before commencing.To begin, it's helpful to keep the following things in mind, suggests Zubin Atré, founder of Atré Yoga Studio in New Delhi. Yoga is all about pushing past your body's limits over time. No one expects you to master the asanas on the very first day. Don't let anyone misguide you as these are all consequences of practicing yoga and not prerequisites. This ancient form of fitness with roots in India focuses on developing balance, strength and flexibility. Here's me telling you about yoga for beginners. Some will tell you that yoga exercise is too slow and boring instead it is an intense and holistic exercise. I felt light, relaxed and a sense of relief took over. I had already dreamt of the hot bath or oil massage that I'll head for but there was no need to. I juggled between maintaining postures and attempting to breathe the right way. Working my limbs, shoulders stretched, twisting my torso. While I moved through a progression of yoga asana from Surya Namaskar to Naukasana, all muscles in my body were engaged. Every pose made me challenge my physical endurance and flexibility and I seemed to enjoy that, albeit gradually. Half an hour into the session, I'd fallen four times, felt sweaty and had almost made up my mind - not to give in. Being a beginner isn't easy but my first yoga class was enough to make me a regular on the mat.

Easy yoga sequence