Are you looking for a yoga sequence for beginning yoga? There are so many yoga poses, yoga breathing exercises and styles of yoga that a beginner will not know how to start yoga practice.
A generalised sequence of one hour is sufficient. However, people who have spare time can spend up to one and a half hour on yoga daily. For beginners, it is recommended to start with both yoga asanas as well as paranayama. Best time for doing yoga is early in the morning. Theoretically, yogis do not take a weekly off from yoga practice, but you can do yoga at least 5 or 6 day a week for better results.
Common Expectations Of Healthy People Beginning Yoga
Getting in Shape
Reduce weight
To get more energy
Get complete cure from specific diseases or to get some relief.
To achieve this aim, along with yoga you have to take care of your diet, control your negative emotions and try to think positive. Regular yoga practice will help you to gradually improve your mind control and keep emotions under control.
Yoga And Other Exercises?
After yoga do not do any exercise, as the balance and relaxation achieved by the body will get disturbed. Yoga is a sufficient exercise but if you are already following an exercise routine that you love, you can continue that also. For example you may love to do cycling, jogging, walking, aerobics, swimming or weight training and enjoy it too. Do these exercises before yoga or you can do yoga in the morning and other exercises in the evening and vice versa. For example after a strenuous exercise like running, yoga asanas and pranayama followed by shavasana can provide complete rest and relaxation.
Starting With Yoga Sequence
I suggest you start gradually with yoga. Initially you can concentrate more on practice of rhythmic breathing, alom vilom pranayama, shava asana and yoga nidra. This will condition your body to do more difficult asanas and pranayama. Shava asana (corpse pose) itself will benefit you a lot by completely relaxing your body.
First, start warm up with free hand stretching exercises. Then do the asanas. After doing asanas, sit in padmasana, vajrasana or sukhasana for doing pranayama. If you cannot sit in padmasana, Vajrasana is also a good pose for doing pranayama. Just take care that you increase the duration of vajrasana gradually, otherwise you may get cramps. After pranayama do 'Aum' recitation 10-15 times for improving concentration.
In the end, always do shavasana for 5 to 10 minutes.
Article Source : http://www.yoga-for-beginners-a-practical-guide.com/beginning-yoga.html