Yoga practice can be started by anyone at any age group. Yoga welcomes everyone irrespective of your age, flexibility, fitness, or weight. Normally, it’s a misconception in the minds of people that yoga is meant for fit and flexible individuals. On the contrary, yoga practice is more beneficial for those who are rigid and stiff, as the benefits are quite apparent in terms of enhanced muscle strength, flexibility, and improved joint mobility and movement. Healthy individuals become healthier, and those with ailments find relief and healing. Yoga practice benefits everyone from where you start and the day you start.
If you are a beginner, don’t be overwhelmed by the number of poses you can do or what your body allows you to do. Start with a few basic ones that you can perform with minimum effort. Yoga philosophy emphasizes “Sthiram Shukam Asanam,” meaning Yogic Poses should be easy, steady, and comfortable with minimal effort. Usually, I have seen beginners being overambitious with their performance and progress within their yoga practice. They approach yoga practice with a competitive zeal, especially when performed in big city studios in group settings. The slower it goes, the better it is for your physical, mental, and spiritual well-being. It’s extremely important to understand the true meaning and purpose of yoga and yogic asanas before starting any practice, and this is where a good qualified Yoga Instructor plays a crucial role, guiding you on how to start and proceed slowly and gradually in your yoga practice
Yoga practice is a life time pursuit and it takes time to understand your body, mind and breath. As your practice progresses, you naturally become more flexible and supple. The stage comes when you can actually perform more advance asanas with grace, balance and poise. So keep it simple when you are just beginning. It’s not a race after all.
It’s extremely crucial that beginners explore their own body and breath while starting their yoga practice. It’s always good to move ahead slowly. As yoga practice involves movements that are significant only with breath, it’s virtually impossible to flow immediately if not done correctly. Breath coordination along with movement starts activating your chakras and initiates multi-level changes in the overall physiology and well-being of the student. The body begins to reject things that are unnatural and imbalanced. Cleansing starts slowly, and the whole process can be quite draining and exhausting if not approached slowly and naturally under proper guidance during your yoga practice.
Yoga is all about symmetry, balance and union. It takes time to change the way we think and act. The deeply embedded impressions in our Psyche are quite sturdy and obstinate. We can cleanse our samskara (Impressions) only with continuous Yoga Practice and Sandhana.
Move with your own pace. There’s no haste. Feel it, experience it and move ahead!!!

Yoga Series for the Beginners:

Deep Abdominal breathing ( Yogic Breath)- Full, Deep, Rhythmic, and slow
Sun Salutations ( 12 Steps) –  3 to 5 rounds ( Slow to Fast with Breath)
Standing Asanas:
Samasthhti ( Tadasana)    ( Basic Mountain Pose)
Padhastasana                      ( Hand to Feet Pose)
Traikonasana                      ( Basic Traingle)
Utthitha Trikonasana       ( Extended Traingle)
Parivrutta Trikonasana    ( Revolving Traingle- Mild Variation for beginner’s)
Padootanasana
Balancing Asanas
Vrukshasana                        ( Tree Pose)
Forward Bends
Janushirshasana     ( Head to Knee pose)
Paschimottasana    ( Intense West Stretch)
Purvottasana           ( Intense East Stretch) ( counter Pose for FB’s )
Seated Poses
Dandasana                ( Staff Pose)
Baddhkonasana       ( Bound Angle Pose)
Ardha Padmasana   ( Half Lotus Pose)
Shashankasana         ( he Rabbit)
Back bends
Bhujangasana      (The Cobra)
Balasana               (Child’s Pose)
Spinal Twist:
Ardha Matsyendra Asana   (Half Spinal Twist)
Mild Inversion
Vipareet karani Mudra
Setu Bandha Asana           (The Bridge)
Matsyasana                         (The Fish)
Active relaxation
Final Relaxation
Shavasana                        (The Corpse Pose)
More asanas in each group can be included from the second or third week onward based on the progress of the student in their yoga practice. Full inversions should be introduced only in the third or fourth week if they haven’t been practiced before. Relaxation in between the poses is equally important in the yoga practice as it is at the end of the session. For a holistic approach, consider exploring our online Ayurveda classes.
Maximum time duration in the first week should be 45 to 60 mins including final relaxation. We can have full 90 min extended practice only from the 4 or 5 week