Basic Movements (click below mentioned links for more details)

Pre

Neck

Position

Movement

Shoulder Movement

Hand
Movement

Leg Movement

Knee
Movement

Preparatory Movements (click here for more details)

Yoga Basic Movements

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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App
Launched

Benifits

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.

Prerequisites for Yoga

Below 12 years of age Yoga postures should not be practiced for long duration and asanas are to be maintained for
very short duration.
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.
Women should not practice Yoga during Pregnancy and menstruation.
One should have faith in Yoga and what he is doing.

Yoga Positions or Asanas

Asana system is the 3rd in ashtanga Yoga, yogasana help achieve physical health, control over mind and power of
concentration.
Patanjali has described Yogasana as "Sthir Sukham Asanam", which means a posture that is stable and pleasant. A
more broad definition of Yogasana according to Patanjali is "Tatodwanabhighatah" which means practice of Yogasana
leads to disappearance of duality of cold-hot, sadness-joy, happiness-sorrow and so on.
Yoga is different from exercise as it doesn't involve speedy movements, but instead very slow and steady movements.
Yoga helps achieve relaxation which reduces stress & strain.
Very few calories are consumed during Yogasana practice and metabolism rate of the body also drops which means
reduced Aging Process.
Less food is required as digestive power is increased.

PRE POSITION
Standi
Sitting
ng
Position
Positio
n

Supine Position

Prone Position

NECK MOVEMENT - 1

NECK MOVEMENT - 2
Aim - To increase the flexibility and stamina of neck
muscles.
Precaution - People with neck problems like
spondilytis should avoid forward bending.
Procedure - Sit in the Vajrasana Position, keep your
neck straight, then slowly but without jerk start rotating
neck clockwise from left shoulder to backwards then

Aim - To increase the

flexibility and stamina of
neck muscles.

Precautio
n - People
with neck
problems
like
spondylitis
should
avoid
forward
bending.
Procedur
e - 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.

to the right shoulder and to front.

Repeat this in anticlockwise direction
starting from right shoulder.

Aim - To increase the flexibility

and stamina of neck muscles.

SHOULDER MOVEMENT - 1

Precaution - No specific precautions.

SHOULDER MOVEMENT - 2
Aim - To increase the flexibility and
stamina of shoulder and back muscles.
Precaution - No specific precautions.
Procedure - Sit in the Vajrasana
position, keep your body straight, fold
you hands and place left fist on left
shoulder and right fist on right shoulder,
bring both your elbows together near
chest, then slowly but without jerk rotate
both these arms in opposite direction,
(left arm anticlockwise and right arm
clockwise) Repeat this in opposite
direction (right arm anticlockwise and
left arm clockwise).
Benefits - This posture is useful for
people with back problems.

HAND MOVEMENT - 1

Procedure - Sit in the Vajrasana

Position, keep your body straight,
with arms by side. Then slowly but
without jerk lift your both shoulders
upwards as much as possible near to
ears, back to normal position.
Benefits - This posture is useful for
people with back problems.

Aim - To increase the

flexibility and stamina of
hand & shoulder muscles.

HAND MOVEMENT - 2

Precautio
n - If you
feel strain
while
lifting your
hands
above
ground
then
do
this
with
your
hands
resting on
ground.
Procedur
e - Relax
in
Shavasan
a position,
keep your
hands
6
inches
away from
your body,
legs
separated
with
12
inch
distance
between
them, lift
your
hands 1 to
1.5
inch
above
ground
and slowly
rotate
them
towards
head
without
bending
elbows,
keep the
hands
parallel to
the ground
till both the
palms
meet,
place left
palm
on
right palm
and
stretch
hands
upwards
and legs
downward
s for 5 to
10
seconds,
then
slowly but
without
jerk rotate
both
the
hands
back
to
the normal

Aim - To increase the

flexibility and stamina of
hand & shoulder muscles.

Precautio
n - do not
bend
elbows
HAND MOVEMENT
while
-3
doing this.
Procedur
e - Relax
in
Shavasan
a position,
keep your
hands
6
inches
away from
your body,
legs
separated LEG MOVEMENT with
12 1
inch
distance
Aim - To increase the flexibility and stamina
of legs
between
& hip muscles.
them,
Precaution - The movements should be
slow &
raise your
continuous.
Procedure - Relax in Supine position, hands
keep your
above then
hands around head rotating them side ways,
ground
lift your left leg and bring it near to the hip,
repeat
and slowly
this procedure for the right leg. Then slowly
bring
take them
both the hands back to the normal position.
towards
Benefits - This helps development of
the leg
head
muscles and hip joints.
without
bending
elbows,
place both
hands on
the
LEG MOVEMENT ground,
2
stretch
hands
upwards
and legs
downward
s for 5 to
10
seconds.
Then
slowly but
without
jerk bring
both
the
hands
back to the
normal
position
via
the
same
path.
Benefits This
posture is
useful in
increasing
the
strength of
neck,
shoulders
and
hands, the
stretching
helps
retain

Aim - To increase the

flexibility and stamina of
hand & shoulder muscles.

Precautio
n - If you
feel strain
while
lifting your
hands
above
ground
then
do
this
with
your
hands
resting on
ground.
The
movement
s should
be
slow
and
continuous
.
Procedur
e - Relax
in
Shavasan
a position,
keep your
hands
6
inches
away from
your body,
legs
separated
with
12
inch
distance
between
them, lift
your
hands 1 to
1.5
inch
above
ground
and slowly
rotate
them
towards
head
without
bending
elbows,
keep the
hands
parallel to
the ground
till
both
forearms
cross, in

Aim - To increase the

flexibility and strength of
legs & hip muscles.

LEG MOVEMENT - 3
Aim - To increase the flexibility and stamina of legs
& hip muscles.
Precaution - The movements should be slow &
continuous. Do not bend the knees.
Procedure - Relax in Supine position, Move your
hands around and place them at shoulder height,
parallel to the ground, then lift your left leg and turn
it to the right side as far as possible touching the
ground. Repeat this procedure for the right leg.
Then slowly bring both the hands back to the
normal position.
Benefits - This helps leg muscles and hip joints.

KNEE MOVEMENT - 1

Precautio
n - The
movement
s should
be slow &
continuous
. Do not
bend the
knees.
Procedur
e - Relax
in Supine
position,
keep your
hands
close
to
your body,
then
lift
your
left
leg 30 to
40
degrees
above
ground
level and
rotate it in
the
clockwise
direction
without
bending
knees,
repeat this
procedure
for
the
right leg.
Benefits This helps
leg
muscles
and
hip
joints.

Aim - To increase the

flexibility and strength of
knee & waist muscles.

KNEE MOVEMENT - 2
Aim - To increase the flexibility and strength of
knee & waist muscles.
Precaution - The movements should be slow &
continuous, don't take unnecessary strains while
performing this exercise.
Procedure - Relax in Supine position, Move your
hands around your head, then bend your legs in
knee and rest feet near to hips , then turn the legs
to the left side as far as possible, touch the left
knee to the ground and turn the neck to the right
side and relax all the muscles, continue normal
breathing, then slowly bring both the hands back
to the normal position.
Benefits - This helps knee joints, hip joints and
also the spinal column.

KNEE MOVEMENT - 3

Precautio
n - The
movement
s should
be slow &
continuou
s.
Procedur
e - Relax
in Supine
position,
Move your
hands
around
your head,
then bend
your
left
leg
in
knee and
rest foot
near
to
hips , then
turn
the
knee
to
the right
side as far
as
possible.
Repeat
this
procedure
for
the
right leg.
Then
slowly
bring both
the hands
back
to
the normal
position.
Benefits This helps
knee joints
and
hip
joints.

Aim - To increase the

flexibility and strength of
knee & waist muscles .

Preparatory Movements (click below mentioned links

Preparatory

Movements

Yogic practices create lot of strain on different organs or

parts of the body, our body should have enough strength
to bear this, one should build this stamina with practice.

Following precautions should be taken while performing

Normal Breathing Principles

PREPARATORY MOVEMENT PREPOSITIONS

Precautio
n - The
movement
s should be
slow
&
continuous,
don't take
unnecessa
ry strains
while
performing
this
exercise.
Procedure
- Relax in
Supine
position.
Move your
hands
around
your head,
then bend
your legs in
knee and
rest
feet
near
to
hips , keep
12 inches
distance
between
them, then
turn the left
leg to the
right side
to
touch
the
right
toe, press
the
right
leg to the
left thigh,
relax all the
muscles,
continue
normal
Stand with 1 to 1.5 feet distance between
legs, hands straight
breathing.
and resting the palms on the sides of Repeat
the thighs,
thislook straight.
This posture makes balancing of the body
for easy.
right
leg,
then
slowly
bring both
the hands
back to the
normal
position.
Benefits This helps
knee joints,
hip joints
and
also
the spinal
column.

PR
EP
AR
AT
OR
Y
MO
VE
ME
NT
-1

Keep both the hands on the

waist.

In
preposition
, inhaling
bring both
the hands
on waist in
such
a
In preposition, inhaling raise both the
way that
hands above the head slowly keeping the
fingers
distance same between them.
come
to
Then exhaling slowly start bending down
the
front
in the waist till the palms touch the
side and
ground, keep the head pressed towards
Bend the neck
thumb to
the knees.
forward at ease.
the back.
Then exhaling slowly start bending down
Rotate the neck
Then
in the waist till the palms touch the
round to the left
exhaling
ground, keep the head pressed towards
and
have
the
slowly
the knees.
position No.6 of
start
Exhailing bring the arms back to the
Preparatory
bending
normal preposition.
Movement type 7.
forwards in
Rotate the neck
the waist
further to the back
keeping
and
have
the
knees
position No.4 of
straight.
Preparatory
Try
to
Movement type 7.
bring the
Then rotate the
head
PREPARATORY MOVEMENT - 2
neck to the right
between
and bring it on the
the legs.
right
shoulder
Inhaling
(Position No. 8 of
take
Preparatory
position as
Movement
in 1.
type 7).
Then
Rotate the neck
exhaling
down to the front
slowly
(Position
No.2
start
above).
bending
Now start rotating
backwards
the neck to the
in
the
right as in Position
waist
No.5 above.
keeping
Rotate the neck
knees
further to the back
straight.
as in Position No.4
Try
to
Bend the left leg in the knee and
above.
bend
as
raise it to the level of 90 degree
Then rotate the
much as
angle.
neck to the left and
possible
Hold the thigh of the left leg with both
keep
it on
the bringing
left
and
In preposition, inhaling raise both the hands from
sides,
slowly
them at shoulder
height
and
parallel
to
the
ground.
the hands and be stable.
shoulder as in
maintain
Now
rotateleft
thehand,
foot keeping
of the left
in
Then exhaling slowly start bending
forward in inhaling
the waist,
touch
the thumb of right foot
by your
theleg
right
In preposition,
Position
raise
No.3
both
your
the ankle from left to right
arm straight above.
the heels, then hands
above.from front to
balance.
anticlockwise and complete the
Inhaling take position as in 1. the shoulder level,
Rotate keep
the them
neck
Inhaling
cycle.
parallel
to theinground.
down
to touch
the front
Then exhaling slowly start bending
forward
the
waist,
the thumb of left foot by your right hand keeping take
the left arm
Then rotate the same foot from the
Then exhaling slowly
as in Position
start bending
No.2
position as
straight above.
right to left clockwise and complete
down in the knees,
above.
sit on the toes,
in 1.
the cycle.
try to maintain the
Straighten
balance with the
Exhaling
Bring both the hands to their places.
stretched arms. neck.
bring the
Inhaling raise your
Bring
bodyboth
and take
the
Bring the left leg to its place.
arms down
Now
position as in 1. hands down and
take up the right leg and
to repeat
the
Exhaling bring the
come
armstoback
the to
initial
the
through the above initial
mentioned
normal preposition.
position.
process.
position.