Loosening Exercises:

Yoga for Beginners - Basic Movements:

Basic Movements-

There are several joints in our body, which needs lubrication and movements. The
food we consume supplies the lubrication and Yoga and other activities provide the
movements. In our regular life some of these joints are overused and some are
rarely used which may create problems at later stage in your life. To help these joints
maintain their healthy condition Basic Movements are necessary also they are useful
to prepare your body to take up Yoga.

Benefits -

1. As your body relaxes all your muscles also relax except those muscles, which
are used in the movements, so one can easily concentrate on the movement /
particular muscle (effort).
2. Aged and persons having diseases also can do these movements without
much strain.

Prerequisites for Yoga -

• Below 12 years of age Yoga postures should not be practiced for long duration
and asanas are to be maintained for very short duration.
• Every day you should practice Yoga for at least 30 to 45 minutes to get
maximum results.
• The best suited time to practice is early morning hours, but it can be practiced
in the afternoon after following food restrictions.
• Food restrictions - stomach should be empty while practicing, that is you
should consume solid food 3.5 hours before practicing and liquid 1 hour
before.
• Place should be spacious, clean, airy, bright and away from disturbances.
• Yoga should not be practiced on bare floor but keep mat or carpet below.
• Clothes should be comfortable, loose, clean. Undergarments are necessary.
• Yoga prefers vegetarian diet. But avoid spicy and hot diet as much as
possible.
• Women should not practice Yoga during Pregnancy and menstruation.
• One should have faith in Yoga and what he is doing.

Yoga Positions or Asanas-

• Asana system is the 3rd in ashtanga Yoga, yogasana help achieve physical
health, control over mind and power of concentration.
• Patanjali has described Yogasana as "Sthir Sukham Asanam", which means a
posture that is stable and pleasant. A more broad definition of Yogasana
according to Patanjali is "Tatodwanabhighatah" which means practice of
Yogasana leads to disappearance of duality of cold-hot, sadness-joy,
happiness-sorrow and so on.
 • Yoga is different from exercise as it doesn't involve speedy movements, but
instead very slow and steady movements.
• Yoga helps achieve relaxation which reduces stress & strain.
• Very few calories are consumed during Yogasana practice and metabolism
rate of the body also drops which means reduced Aging Process.
• Less food is required as digestive power is increased.

Pre-positions -

STANDING POSITION SITTING POSITION

SUPINE POSITION PRONE POSITION

Neck: Movement 1 -

• Aim - To increase the flexibility and

stamina of neck muscles.
• Precaution - People with neck problems
like spondilytis should avoid forward
bending.

• Procedure - Sit in the Vajrasana

Position, keep your neck straight, then
slowly but without jerk bend your neck
Neck Movement forward as much as possible, back to
(Kanthasanchalana) Type 1 normal position then bend it backward
and then back to normal, then to the
right and to the left.
Neck: Movement 2 -

• Aim - To increase the flexibility and stamina of

neck muscles.
• Precaution - People with neck problems like
spondilytis should avoid forward bending.

• Procedure - Sit in the Vajrasana Position, keep

your neck straight, then slowly but without jerk
start rotating neck clockwise from left shoulder
to backwards then to the right shoulder and to
front. Repeat this in anticlockwise direction
starting from right shoulder. Neck Movement
(Kanthasanchalana) Type 2

Shoulder: Movement 1 -

• Aim - To increase the flexibility and

stamina of shoulder & back muscles.
• Precaution - No specific precautions.
• Procedure - Sit in the Vajrasana
Position, keep your body straight, with
arms by side. Then slowly but without
jerk lift your both shoulders upwards as
much as possible near to ears, back to
normal position.

• Benefits - This posture is useful for

Shoulder Movement people with back problems.
(Skandhasanchalana) Type 1

Shoulder: Movement 2 -

• Aim - To increase the flexibility and stamina of

shoulder and back muscles.
• Precaution - No specific precautions.
• Procedure - Sit in the Vajrasana position, keep
your body straight, fold you hands and place left
fist on left shoulder and right fist on right
shoulder, bring both your elbows together near
chest, then slowly but without jerk rotate both
these arms in opposite direction, (left arm
anticlockwise and right arm clockwise) Repeat
this in opposite direction (right arm Shoulder Movement
anticlockwise and left arm clockwise). (Skandhasanchalana)
Type 2
• Benefits - This posture is useful for people with
back problems.
Hand: Movement 1 -

• Aim - To increase the flexibility and

stamina of hand & shoulder muscles.

• Precaution - If you feel strain while

lifting your hands above ground then
do this with your hands resting on
Hand Movement (Hastasanchalana) ground.
Type 1
• Procedure - Relax in Shavasana position, keep your hands 6 inches away
from your body, legs separated with 12 inch distance between them, lift your
hands 1 to 1.5 inch above ground and slowly rotate them towards head
without bending elbows, keep the hands parallel to the ground till both the
palms meet, place left palm on right palm and stretch hands upwards and
legs downwards for 5 to 10 seconds, then slowly but without jerk rotate both
the hands back to the normal position via the same path.
• Benefits - This posture is useful in increasing the strength of neck, shoulders
and the stretching helps retain normal posture.

Hand: Movement 2 -

• Aim - To increase the flexibility and

stamina of hand & shoulder muscles.

• Precaution - do not bend elbows

Hand Movement (Hastasanchalana)
while doing this.
Type 2

• Procedure - Relax in Shavasana position, keep your hands 6 inches away

from your body, legs separated with 12 inch distance between them, raise
your hands above ground and slowly take them towards head without bending
elbows, place both hands on the ground, stretch hands upwards and legs
downwards for 5 to 10 seconds. Then slowly but without jerk bring both the
hands back to the normal position via the same path.
• Benefits - This posture is useful in increasing the strength of neck, shoulders
and hands, the stretching helps retain normal posture.

Hand: Movement 3 -
 • Aim - To increase the flexibility and
stamina of hand & shoulder muscles.
• Precaution - If you feel strain while
lifting your hands above ground then
do this with your hands resting on
ground. The movements should be
slow and continuous.
• Procedure - Relax in Shavasana
position, keep your hands 6 inches
away from your body, legs separated
with 12 inch distance between them,
lift your hands 1 to 1.5 inch above
ground and slowly rotate them towards
head without bending elbows, keep the
hands parallel to the ground till both
forearms cross, in this same cross
position raise the arms above and on
to the stomach, then slowly bring both
the hands back to the normal position.

Hand Movement • Benefits - This posture is useful in

(Hastasanchalana) Type 3 increasing the strength of neck,
shoulders and the stretching helps
retain normal posture.

Leg: Movement 1 -

• Aim - To increase the flexibility and

stamina of legs & hip muscles.
• Precaution - The movements should be
slow & continuous.
• Procedure - Relax in Supine position,
keep your hands around head rotating
them side ways, then lift your left leg and
bring it near to the hip, repeat this
procedure for the right leg. Then slowly
bring both the hands back to the normal
position.

• Benefits - This helps development of the

leg muscles and hip joints. Leg Movement (Padasanchalan)
Type 1

Leg: Movement 2 -
 • Aim - To increase the flexibility and
strength of legs & hip muscles.
• Precaution - The movements should
be slow & continuous. Do not bend the
knees.
• Procedure - Relax in Supine position,
keep your hands close to your body,
then lift your left leg 30 to 40 degrees
above ground level and rotate it in the
clockwise direction without bending
knees, repeat this procedure for the
right leg.

Leg Movement (Padasanchalana) • Benefits - This helps leg muscles and

Type 2 hip joints.

Leg: Movement 3 -

• Aim - To increase the flexibility and

stamina of legs & hip muscles.
• Precaution - The movements should
be slow & continuous. Do not bend the
knees.
• Procedure - Relax in Supine position,
Move your hands around and place
them at shoulder height, parallel to the
ground, then lift your left leg and turn it
to the right side as far as possible
touching the ground. Repeat this
procedure for the right leg. Then slowly
bring both the hands back to the
normal position.

• Benefits - This helps leg muscles and

hip joints. Leg Movement (Padasanchalana)
Type 3

Knee: Movement 1 -
 • Aim - To increase the flexibility and
strength of knee & waist muscles.
• Precaution - The movements should be
slow & continuous.
• Procedure - Relax in Supine position,
Move your hands around your head, then
bend your left leg in knee and rest foot
near to hips , then turn the knee to the
right side as far as possible. Repeat this
procedure for the right leg. Then slowly
bring both the hands back to the normal
Knee Movement position.
(Janusanchalan) Type 1
• Benefits - This helps knee joints and hip
joints.

Knee: Movement 2 -

• Aim - To increase the flexibility and

strength of knee & waist muscles.
• Precaution - The movements should be
slow & continuous, don't take
unnecessary strains while performing this
exercise.
• Procedure - Relax in Supine position,
Move your hands around your head, then
bend your legs in knee and rest feet near
to hips , then turn the legs to the left
side as far as possible, touch the left
knee to the ground and turn the neck to
the right side and relax all the muscles,
continue normal breathing, then slowly
bring both the hands back to the normal Knee Movement
position. (Janusanchalan) Type 2

• Benefits - This helps knee joints, hip

joints and also the spinal column.

Knee: Movement 3 -
 • Aim - To increase the flexibility and
strength of knee & waist muscles .
• Precaution - The movements should be
slow & continuous, don't take unnecessary
strains while performing this exercise.
• Procedure - Relax in Supine position.

Move your hands around your head, then

bend your legs in knee and rest feet near
to hips , keep 12 inches distance between
them, then turn the left leg to the right
side to touch the right toe, press the right
leg to the left thigh, relax all the
muscles, continue normal breathing.
Repeat this for right leg, then slowly bring
both the hands back to the normal
Knee Movement position.
(Janusanchalan) Type 3
• Benefits - This helps knee joints, hip
joints and also the spinal column.