Simple Yoga Exercise for Beginners

Yoga is an ancient spiritual discipline, the earliest known history of which can be traced to the Indus Valley Civilisation at Harappa and Mohenjodaro, located in modern day Pakistan. Archaeological excavations at those sites have found deities of Shiva and Parvati in various yoga poses. Daily practice of yoga is perhaps the best form of health insurance you can avail for yourself!

The word “yoga” by itself is derived from Sanskrit – the word “yuj”, meaning “to join”. It is also referred to as the science of right living with the final aim of bringing “a union of the individual consciousness with the universal consciousness”. Yoga is also a practical discipline that can be incorporated into daily life and seeks to bring about a balance between the physical, mental, emotional and spiritual aspects of a person.

Being a practical discipline, for an individual new to science, yoga begins to work on the outermost aspects of a person’s being – the physical body. It strives to bring perfect balance, coordination and synchronisation between the different bodily functions. Any imbalance in any bodily system is usually manifested through a disease. The regular practice of yoga can help rectify these imbalances and improve overall health. While yoga can be performed just as a physical exercise, the maximum benefits are obtained when keeping some basic aspects in mind. These include breathing, awareness, sequence, pose and counterpose, as well as the place and time of practice. Use comfortable, loose clothes, use a blanket or yoga mat that will give the spine support, and practice yoga on an empty stomach - never after a meal. While doing any asana, only the muscles associated with the asana should be used, while the rest of the muscles of the body should be relaxed. This will increase the benefits.

One of the vitally important things to remember while practicing yoga is that you should never strain yourself while trying to practice any asana. Initially, your muscles may be stiff and you will not be able to get into the perfect pose. Do not let this discourage you. Continuous practice will loosen the muscles gradually.

Let us look at some poses or asanas recommended for beginners - the  Pawanmuktasana or anti-rheumatic group of exercises:

1. Parambhik Sthiti (Base Position)

Sit with the legs outstretched, while placing the palms of the hands on the floor just behind the buttocks. Make sure that the back, neck, elbows and head are straight. Lean back, allowing your arms to support you. For maximum benefits, one should close their eyes and relax the whole body while in this position, which is also referred to as the base position

2. Padanguli Naman  

(This exercise is practiced while in the parambhik sthiti or base position.)

Get into the base position by following the steps mentioned in Point 1 above. Now keep your feet slightly apart  (by about 6 to 8 inches). Keep your spine as straight as possible and focus your attention on your toes. Maintaining awareness of your toes, move the toes of both feet backward and forward, slowly. Make sure that your feet are upright and the ankles relaxed and motionless. Hold each toe position (whether backward or forward) for a few seconds. Repeat this (backward and forward) motion at least 10 times.

Breathing: You must inhale as the toes move backwards and exhale as you bring the toes forward.

Awareness: Remain aware of your breath and the stretching sensation as you bring your toes forward and backwards. Remain aware of the mental counting as well.

3. Goolf Naman

Remaining in the base position, keeping the feet slightly apart, slowly move both feet backward and forward. (Bend them at the ankle joints). Try to stretch the feet forward and downwards as far as possible towards the floor. Hold this position for a few seconds. Now draw the feet inwards/backwards towards the knee, again holding the position for a few seconds. Repeat the ankle stretching (forward and backward) exercise at least ten times.

Breathing: As the feet move backward and downwards, inhale. Exhale as you bring your feet forward/inward towards the knee

Awareness: Remain aware of your breath, the stretch in the muscles of the foot, ankle, calf and leg muscles as well as the joints.

4. Goolf Chakra

Remaining in the base position, with the legs slightly apart, and heels on the ground.

i. Slowly rotate the right foot clockwise from the ankle. Do this ten times. Then rotate the same foot ten times in an anti-clockwise direction. Repeat the exercise in a similar sequence with the left foot. Make sure that your heels are on the ground at all times.

ii. Now place the feet together, and rotate both feet together in the clockwise direction, keeping them in contact with each other at all times. Be sure that your knees do not move. Do this ten times.  Now repeat the same exercise in an anti-clockwise direction.  

iii. Separate the feet. Slowly rotate both feet together, from the ankle, but in opposite directions to each other. If you are doing it correctly, the big toes will touch each other while each foot is moving inward. Do this ten times and then repeat by moving each foot in the opposite direction.

Breathing: Inhale while moving the feet in the upward direction and exhale during the downward movement

Awareness: Be aware of your breath and the rotation of your feet

5. Goolf Ghoornan

Remaining in the base position, bend the right knee, bring the right foot towards the buttocks and  place it on the left thigh. Hold the right ankle with the right hand, while holding the right toes with the left hand. Rotate the right foot with the help of the left hand, first clock wise for 10 rounds and then anti-clockwise for 10 rounds.

Breathing: Like the previous exercise, inhale during the upward movement,  and exhale on the downward.

Awareness: Be aware of your breath and the rotation of your feet.

Benefits: All these five exercises help in circulation of stagnant lymph and blood. While especially useful for bedridden patients, they also provide relief from tiredness and cramps.

Learning yoga under the instruction of an experienced and qualified instructor is strongly recommended. Each asana strives to bring about a state of being in which one can be calm, quiet, comfortable, as well as physically and mentally steady.