7 Yoga Asanas for Beginners –
Sarvanga Asana – 0:11
Hala Asana – 1:59
Paschimottana Asana – 03:12
Dhanur Asana – 04:42
Pada Hastha Asana – 05:47
Trikona Asana – 07:05
Shava Asana – 08:45
PRESENTED BY: DR.ANANDA BALAYOGI BHAVANANI OF ANANDA ASHRAM ICYER PONDICHERRY
Hala Asana – (Plough Posture)
Lie flat on the back with your body straight and stretched out. Bring the heels and toes together. Put the palms on the floor and keep them close to the body on both sides.
Stretch out the legs and toes. Inhale and simultaneously raise both heads upwards till they come to a vertical position.
Exhale and simultaneously start lowering the legs towards the head area. Try to touch the floor in front of the head with the toes. Go only as far as possible for you. After exhaling, keep breathing normally till the whole posture is completed. Remain in this position for about 8 seconds.
Start returning the back to the floor. Let the back roll down on the floor inch by inch. This should be done very slowly and smoothly. Keep the legs and toes quite tight all along during the returning phase. Now you have completed one round of this posture and relax for 6 to 8 seconds.
Dhanura-asana (Bow Pose)
1. Lie flat on the back in the shava-asana (corpse pose).
2. Lie on the stomach with the head turned to one side and the arms alongside the body
with palms facing upward.
3. Turn the head and place the chin on the floor. Exhale, bend the knees, reach back with
the arms and grasp the right ankle with the right hand and the left ankle with the left
4. While inhaling, slowly raise the legs by pulling the ankles up and raising the knees off
the floor while simultaneously lifting the chest off the floor. Hold the inhale breath. The
weight of the body should be resting on the abdomen.
5. Tilt the head as far back as possible. Hold the posture as long as you can comfortably
hold the inhale breath.
6. Slowly exhale bringing the knees to the floor, release the ankles, slowly bring the legs
and arms straight down on the floor and turn the head to one side, assuming the
prone posture you began with.
Shavasana [Corpse Pose] .
Lie down in supine position on a yoga mat/ carpet.
Keep both the legs a little apart about one to one and a half feet from each other.
Keep both the hands a little away from the side of the body.
Now let the left toe point towards the left and right toe towards the right.
Head may be kept straight or may be inclined towards the left or right.Palm should face upwards.Whole body should be in a straight line and relaxed.
Close your eyes gently.
Imagine that the entire body is relaxed. This way each and every organ of the body will get relaxed. Concentrate your mind on your body parts from toe to your head and feel your body is getting lighter.
While in this asana carry out normal rhythmic breathing.