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Basic Movements

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These movements are very useful to beginners, who want to start doing yoga but don’t have any experience of yoga or any other exercise.

There are several joints in our body, which needs lubrication and movements. The food we consume supplies the lubrication and Yoga and other activities provide the movements. In our regular life some of these joints are overused and some are rarely used which may create problems at later stage in your life. To help these joints maintain their healthy condition Basic Movements are necessary also they are useful to prepare your body to take up Yoga.

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  • As your body relaxes all your muscles also relax except those muscles, which are used in the movements, so one can easily concentrate on the movement / particular muscle (effort).
  • Aged and persons having diseases also can do these movements without much strain
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Prerequisites for Yoga

  • Every day you should practice Yoga for at least 30 to 45 minutes to get maximum results.
  • The best suited time to practice is early morning hours, but it can be practiced in the afternoon after following food restrictions.
  • Food restrictions – stomach should be empty while practicing, that is you should consume solid food 3.5 hours before practicing and liquid 1 hour before.
  • Place should be spacious, clean, airy, bright and away from disturbances.
  • Yoga should not be practiced on bare floor but keep mat or carpet below.
  • Clothes should be comfortable, loose, clean. Undergarments are necessary.
  • Yoga prefers vegetarian diet. But avoid spicy and hot diet as much as possible.
  • Below 12 years of age Yoga postures should not be practiced for long duration and asanas are to be maintained for very short duration.
  • Women should only practice special Yoga during Pregnancy and menstruation.
  • One should have faith in Yoga and what he is doing.
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  • Standing Position
  • Sitting Position
  • Supine Position
  • Prone Position
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Aim – To increase the flexibility and stamina of neck muscle.

Do’s – Sit in the Vajrasana Position, keep your neck straight, then slowly but without jerk bend your neck forward as much as possible, back to normal position then bend it backward and then back to normal, then to the right and to the left.

Don’ts – People with neck problems like spondylitis should avoid forward bending.


Aim – To increase the flexibility and stamina of neck muscles.

Do’s – Sit in the Vajrasana Position, keep your neck straight, then slowly but without jerk start rotating neck clockwise from left shoulder to backwards then to the right shoulder and to front. Repeat this in anticlockwise direction starting from right shoulder.

Don’ts  – People with neck problems like spondylitis should avoid forward bending.

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Brahmacharya - Sense control

ब्रह्मचर्य प्रतिष्ठायां वीर्यलाभः ॥३८॥
brahma-carya pratiṣṭhāyāṁ vīrya-lābhaḥ ||38||

When walking in the awareness of the highest reality (brahmacharya) is firmly established, then a great strength, capacity, or vitality (virya) is acquired.

Brahmacharya is used mostly in the sense of abstinence, particularly in relationship to sexual activity. Brahmacharya suggests that we should form relationships that foster our understanding of the highest truths. Brahmacharya does not necessarily imply celibacy. Rather, it means responsible behavior with respect to our goal of moving toward the truth. Practicing brahmacharya means that we use our sexual energy to regenerate our connection to our spiritual self. It also means that we don’t use this energy in any way that might harm others.

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Aparigraha - Neutralizing the desire to acquire and hoard wealth

अपरिग्रहस्थैर्ये जन्मकथंता संबोधः ॥३९॥
aparigraha-sthairye janma-kathaṁtā saṁbodhaḥ ||39||

When one is steadfast in non-possessiveness or non-grasping with the senses (aparigraha), there arises knowledge of the why and wherefore of past and future incarnations.

Aparigraha means to take only what is necessary, and not to take advantage of a situation or act greedy. We should only take what we have earned; if we take more, we are exploiting someone else. The yogi feels that the collection or hoarding of things implies a lack of faith in God and in himself to provide for his future.vAparigraha also implies letting go of our attachments to things and an understanding that impermanence and change are the only constants.

The Yoga Sutra describes what happens when these five behaviors outlined above become part of a person’s daily life. Thus, the yamas are the moral virtues which, if attended to, purify human nature and contribute to health and happiness of society.

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