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Hatha Yoga for Beginners
(Asanas/Yoga Postures)

To learn about the theoretical aspect of physical (hatha) yoga, click here.

The following asana mini-sequence was specifically designed for the beginner. These simple, effective yoga positions (asanas) do not require a special diet or other restrictions. They should be practiced twice a day after meditation. (If you are too agitated to do the meditation first, you can do asanas before meditation as an exception.) Start gradually: at the beginning hold each asana two or three seconds and repeat it two or three times (instead of the usually designated 10 seconds and up to 10 repetitions). Then, every week do a little longer and more, until you reach the prescribed duration and number of repetitions. (You can add a second or two and a repetition or two each week.)

As a medicine that cures if taken only one tablet a day but can kill you if you take the whole bottle, meditation and asanas are better done a little every day regularly rather than a lot but once in a while. Yoga practice is a process—haste will not make it shorter. Mind, body, emotions do not change instantaneously. Usually the changes start to become a bit noticeable after about three months of regular practice. (Here is one more opportunity to work on patience.)

Finally, it should be noted that asanas are a serious component of tantra yoga practice. One should treat asana practice with care. Some asanas can be dangerous or are contraindicated for some persons and in certain combinations. No one should practice asanas without permission of an experienced and properly trained teacher.

Some guidelines for asana practice: Take a shower, a bath or otherwise refresh your body with water before the practice. Do not practice asanas right after a meal—wait at least two and a half hours. Make sure that the room where you are going to practice asanas is well ventilated and smoke-free. Do not do asanas outdoors. Finish asanas with deep relaxation called Shavasana (Corpse pose). After the practice do not touch water or metal objects and do not do any physically strenuous activity (such as jogging, weight lifting, carrying heavy objects, etc.) for at least 15 minutes (better 30 min.) after the practice. If you need to go outdoors immediately after the practice, be careful with the resulting temperature shift. Women should not practice asanas during menstrual period (wait two-three days before and after the period), pregnancy and during the first month after delivery.

1. Bhujangasana (snake pose): Lie down onto your stomach and put your forehead on the floor. Position your hands on each side of your chest, palms down. Supporting your weight with your arms, imagine that someone is pulling you on your eyes to make your torso go up, and thus raise your head, neck, and chest (in this order), as if attempting to look behind you at your feet. Breathe in while going up, maintain the pose for 10 seconds holding your breath, reverse the whole procedure while going down, i.e., lower your chest, neck, head as you breathe out. Repeat 6-10 times.

2. Ardhakurmakasana (half-tortoise pose): Get down on your knees and sit down on your heels. Extend your hands upward so that they touch your ears and join your palms together. Then while exhaling gradually bow down forward and touch the floor with your forehead and nose. Stay in the pose while holding your breath 10 seconds. Rise slowly while inhaling. Strive to keep your arms straightened and your buttocks on the heels all the time. Repeat 6-10 times.

3. Yogasana (Yoga pose): Sit cross-legged on the floor. Clasp your left wrist with your right hand behind your back. Then while exhaling gradually relax so that your torso gradually drops until your forehead and nose touch the floor. Stay in the pose while holding your breath 10 seconds. Rise slowly while inhaling. Repeat 6-10 times.

4. Self-Massage: Thoroughly massage your face, scalp, neck, arms, shoulders, body and legs. Start with your face and end with your feet. Pay particular attention to joints. Do not use massage (or any other) oils. (Gradually your body will begin to secrete its own oils and make your skin healthier and thus better looking.)

5. Shavasana (corpse pose): Lie down on your back, spread your legs and hands a comfortable distance from your body and turn your palms facing upward. Imagine yourself completely relaxed, free of tension—as if life force has left your body making it a corpse. (Or if you are uncomfortable with the image of death, imagine that you are lying on a little white fluffy cloud with sun gently caressing you with its loving warmth and taking all tension and worry away from you.) Duration: 2—10 minutes.

-- Anatole

To learn about the theoretical aspect of physical (hatha) yoga, click here.