Yoga Session for Beginners

With physical and mental cleansing and strengthening being one of Yoga’s most significant benefits, the holistic principles of harmony and unification make the practice powerful and effective.

Beyond the needs of individuals, the underlying principles of Yoga provide a fundamental tool to combat social malaise. Medical scientists attribute the success of yogic therapy to the balance it creates in the nervous and endocrine systems, which directly influences all the other organ systems in the human body. In the age of mobile phones, the internet and 24×7 online shopping, Yogic practices significantly enhance personal and business gains.

At a time when the world seems to be at a loss, rejecting past values without being able to establish new ones, Yoga provides a means for people to find their way to connect with their true selves. Through this connection with their authentic selves, people can manifest harmony in the current age and for compassion to emerge where there has been none.

The land of Adi Guru Lord Shiva, Varanasi, remains home to Shiva’s eternal yoga practice. With a strong electromagnetic field that naturally inclines seekers towards mother nature, the city on the divine riverfront undoubtedly becomes the most favoured spot to begin your yogic transformation..

Connecting and coexisting with nature and its surroundings is the key to finding yourself, and on this path to explore, we come early morning on the ghats of Varanasi. We take a boat towards the other side of the river Ganges and imbibe the mesmerising aura of the divine and picturesque setting.

We will start our morning yoga session by praying for the world’s well-being and self-contentment.

We will practice some warm-up Yoga poses to activate the different parts of the body. On a broader scale, we may divide Yoga into Asanas and Pranayama.

Asanas (Posture) – According to Maharshi (sage) Patanjali, “Body and its different parts, whether it’s sitting, standing, twisting, keeping straight or bending in a particular order, is known as Asanas.”

Pranayama – “Pranayama is the Control of Breath”. “Prana” is the breath or vital energy in the body. On the subtle levels, Prana represents the Pranic energy responsible for life or Life Force and “Ayama” means Control.

So Pranayama is “Control of Breath.”

Below are the various Yogasanas (yoga postures) that we will perform:

1. Vajrasana (Thunderbolt or Diamond Pose)
2. Uttanpadasana (Raised Leg Pose)
3. Pavanamuktasana (Wind-Relieving Pose)
4. Naukasana (Boat Pose)
5. Salabhasana (Locust Pose)
6. Sarpasana (Snake Pose)
7. Dhanurasana (Bow Pose)
8. Sarvangasana (Shoulder Pose)
9. Halasana (Plow Pose)
10. Paschimottanasana (West Stretching Pose)
11. Tadasana (Tree or Mountain Pose)
12. Ardh Chakrasana (Half-Wheel Pose)
13. Kati Asana (Standing Spinal Twist Pose)

In addition, we will perform Pranayama and here are some of the Pranayams best suited for beginners:

1. Anulom Vilom Pranayama (Alternate Nostril Breathing)
2. Kapalbhati Pranayam (Skull Shining Breath)
3. Bhastrika (Bellows Breath)

We will conclude our Yoga session with the popular Laughter Yoga, followed by a hymn recitation, “Sarve Bhavantu Sukhinah Sarve Santu Niramaya”, which translates as “May there be happiness, harmony, peace and prosperity for all.”

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