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Article! Ayurveda AV | July 16, 2020

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Yoga for Beginner

Yoga for Beginner
Indah Aromatika

In the beginning of practicing Yoga in she to practice yoga in“She and Friends: Healthy Soul, Beautiful Body” class, some participants said a joke “Ouch! My body is stiff, can’t kiss my knees “.

Hearing the statement of participants, Atin, a yoga instructor from Celebrity Fitness smiled
and started to introduce stages of yoga practice: meditation, breathing exercise, flexibility and stretching thigh muscles exercise, strengthen joints, and so on.

Namaste Mudra :


Function: balancing the quality of yin & yang and improve concentration.



Mudra :


Benefit: increasing a sense of calm and receptive (open)



Breathing Exercise

One of the most important pose in yoga is breathing exercises or also called Pranayama. Good and right breathing means carrying enough oxygen to the brain and blood flow and definitely affect the life energy or Prana. The combination between yoga pose (asana) and breathing techniques (pranayama) is considered a good form of self-cleaning both for the mind and physical. By doing breathing techniques, it will make the body fit, stabilize the emotions and create a clear and fresh mind.

Before learning the breathing technique, firstly, it must be understood how to do proper breathing techniques control the diaphragm. In performing this exercise in order to make the oxygen flows properly and smoothly, sitting cross-legged and put the spine, neck and head in a straight vertical line. The sitting position can be “Easy Pose” or “Lotus Pose” which commonly referred as meditation pose.

There are two breathing techniques that should be learned and mastered, and it is recommended to be regularly done before doing daily yoga positions.



(Kapala = head; bhati = that brings light). Do twice normal breathing. Inhale, then exhale, and pull the stomach. Repeat up to 20 times, set the rhythm and emphasized on exhale.

Then inhale, exhale completely, inhale deeply and hold the breath for as long as you can. Slowly exhale. This technique is useful for cleaning the respiratory tract, such as nasal congestion liquid or chest tightness. The principle of this technique is to make the lungs like a pump, air pressure that is produced could throw a blockage in the respiratory tract, from the lungs to the nostrils.

There is a chance that the head may feel dizzy while doing this rapid breathing techniques, therefore it’s recommended to end the exercise with several slow breathing exercises or long exhalation. Kapalabhati is also suitable for headache and sinus therapy.

Anuloma Viloma

Yoga_pict2 Yoga_pict3

The principle of this breathing technique is to breathe with one nostril, hold your breath and exhale through another nostril. Nostril closed using Vishnu Mudra technique in the right hand. The way is, fold the index finger and middle finger to the nose. Put your thumb on the right nostril and ring finger and little finger on the left nostril.

The benefit of AnulomaViloma breathing technique is to optimize the function of both sides of the brain. Creativity side and logic side become balanced. Yoga practitioners consider this a very useful technique to calm the mind and nervous system.

Method :

  • Inhale through the left nostril, close the right nostril with thumb. Count to 4.
  • Hold your breath, close both nostrils. Count to 16.
  • Exhale through the right nostril, close the left nostril with the ring finger and little finger. Count to 8.
  • Inhale through the right nostril, make sure the left nostril closed with the ring finger and little finger. Count to 4.
  • Hold your breath, close both nostrils, Count to 16.
  • Exhale through the left nostril, make sure the right nostril closed with the thumb. Count to 8.


Here are some Yoga Asana poses for Beginner

Shoulder (Urdhva Hastasana)


BStand up straight, stretch both arms straight above the head with palms facing each other. Lower back fairly constant at normal arch. This exercise can also be done while sitting.

Rear Thigh Stretching-kiss knee (Janu Sirsasana)


Sitting up straight, bend your right leg so that your foot meet with the left inner thigh. Try bending forward to achieve the left knee, keep your back straight. Repeat with the left leg.




This movement functions to lengthen the side muscles of the body and also to stretch the chest muscles so that the lungs will perfectly open and O2 enters more.


This movement is helpful to lengthen the spine.


Inhale when doing the position above. It’s useful to stretch and lengthen the side muscles of the body.


Exhale, benefits: massaging the nerves in the spine / back, massaging the inner organs in the abdomen, improve digestion and relieve back pain.


SURYA NAMASKAR / Sun Salitation

It is a series of yoga asana that are performed with Vinyasa (flowing). Consisting of 12 asana positions that is done by following the inhalation and exhalation of breath.

Surya namaskar is useful for :

  • Strengthen the major organs and whole muscles
  • Increase flexibility in the spine and joints
  • Increasing the concentration
  • Calming the mind
  • Easing digestion
Several pictures of Surya Namaskar positions



Surya Namaskar series of illustrations:


Warrior 2                         Extended side angel

The two poses above are useful to train and strengthen the ankle, knees, hip and shoulder, strengthen legs, chest, back, and neck. In addition, those poses above also increase energy and concentration as well as refine the balance.


Those two poses above are useful to stretch the entire side and neck muscles


This sitting posture with body bent forward gives a sense of peace, let go of the ego and bring the body and mind to dissolve and re-unite with nature.


This pose above is useful to stretch and flex the hamstring muscles.


This pose above is useful to stretch the side and hip joints


Tree Pose / standing balance pose has benefits to the growth of muscles on both sides of the body, control body to the maximum, sharpen the mind and body coordination.


Another balance pose is Eagle Pose as shown above, it’s useful to provide a sense of peace, improve concentration and physical balance, and form more solid posture of our body.


Both poses above are useful to relax the side muscles.


Total relaxation.  It’s the most important pose from all relaxation pose. And it’s the most difficult asana to be mastered. This pose is yogis’ favourite pose.

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