Yoga Positions for Beginners


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Pranayama: Savasana






Udhitta Padhasana


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Yoga Positions for Beginners


Before learning the yoga positions for beginners, you must practice the proper method of breathing. Pranayama or rhythmic deep breathing is an essential part of all yoga asanas. Deep breathing reduces tension and improves concentration. By combining deep breathing with yoga exercises you can bring your mind and emotions under control. Inadequate breathing or inadequate supply of oxygen results in half-living.


Deep Rhythmic Breathing: Pranayama

Dynamic breathing is defined as a long inhalation, a short pause while holding the breath, then a long exhalation. You must not overdo this.


The deep-breathing exercises are most effective if done early in the morning after waking up. It can also be practiced before going to bed. It is good to maintain a routine. So do try to do your relaxing exercises at approximately the same time each day. Early morning relaxing helps bring harmony throughout the day. A late evening period exercise is good for a restful night’s sleep.


Proper breathing must be done from the diaphragm. The correct way to breathe is to expand the muscles of the diaphragm down and out and then push it in and up. The lung expands to the full capacity, air rushes into them, and then it is expelled forcefully, using a quick inward jerk of the abdomen to drain the lungs of all air.


You should wear comfortable clothes. No tight belt, stiff collar, etc. Physically confining dresses should be avoided.


Savasana or Death Pose


Ten to 15 minutes of practicing this yoga is more beneficial than an hour’s nap.


Lie flat on a mat. Once settled, take a few deep breaths; then breathe normally. Be conscious of your body. Feel your body digging into the ground.


You have to get a feel of your muscles so that you may better control them. If you clench your fist, you will feel contractions all the way up your arm and into your shoulder. If you flex your toes, ripples of movement will tense the muscles of your thigh. Hold the stretch and trace your sensations in detail.


And now, let go. Consciously relax every muscle, starting with the head, neck, shoulders, chest, arms and hands and fingers, down the torso and abdomen, down the back, hips, thighs, knees, legs, feet and toes. Relax your facial muscles—forehead, eyes, cheeks, mouth, chin.


Now start the stretching all over again, but more slowly. Then, once more slowly, let go. It is this letting go process that is the actual mechanism of true relaxation.


Do not let your mind wander. Concentrate on some soothing image such as clouds floating in the sky. Hold the image. Do not let yourself relax into sleep.

Related Sites

Yoga Movement — An online magazine about the practice of yoga and meditation. Includes articles, texts, a directory of top yoga sites, a listing of yoga centers, and helpful resources.