Himalayan Yoga Academy

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Everybody in Beginning are Beginners

18 Feb 2021 HYN Himalayan Yoga Academy


Everybody in Beginning are Beginners

General Concept:

Yoga is, of course! Known today everywhere. In my 25 years of Yoga journey, what I realized that people are thinking about Yoga as a challenge and competition and also sometimes asking me what eligibility is required for yoga session. Then usually I reply them that if you are beginner or are going to join the class first time , without any tension and problems you can join in yoga session because Yoga is itself union and science of happiness, not the physical training  or also not challengeable games. But definitely we do physical exercises and yogasanas for physical foundations, health and purity which is the entry requirement for Yogic life. Everybody in beginning are beginners, so you may join with free of mind motive to achieve new life with new energy.

Need of Beginner’s Yoga:

 I taught to thousands of yoga lovers, practitioners and even Instructors from all over the world, who are 8 to 80 years old. I mean everybody should know how to generalize or moderate the yogasana packages or whole yoga packages to all level of normal people or ill people. There are the hundreds of patterns and variations for all as need and effort. For beginners, generally we should focus short mantras, Sukshma Vyayama, easier forms of Asanas, saral svas kriya (Easier Breath Acts), Long shavasana and Yoga nidra practice.  

Our Yoga for Beginners guide was created specifically for you—to give you all the tips, guidelines, and recommendations you will need to start a successful yoga practice. To ensure your success, we highly recommend you read this entire page before attempting any yoga.

What Is Yoga ?

Literally Yoga is a vast collection of spiritual techniques and practices aimed at integrating mind, body, and spirit to achieve a state of enlightenment or oneness with the universe. What is normally thought of as “yoga” in the Modern Life is really Hatha Yoga (Physical Yoga), one of the many paths of yoga. The different paths of yoga emphasize different approaches and techniques but ultimately lead to the same goal of unification and enlightenment.

Hatha Yoga attains the union of mind-body-spirit through a practice of shatkarma (internal cleansing), asanas (yoga postures), pranayama (yoga breathing), and mudra (body gestures) which makes us easy to enter into internal yoga. These physical practices are used to purify the body and cultivate prana (life-force energy). Modern Hatha Yoga does not emphasize many of these esoteric practices and instead focuses more on the physical yoga postures.

The Merits of Practicing Yoga

The advantages of yoga are almost endless! Practicing yoga helps build healthy virtues and good values, such as discipline, honesty, devotion, self-inquiry, mindfulness, and non-attachment. Yoga empowers you to make conscious choices toward living a healthier and fulfilling life.

Yoga also helps us:

Improve and maintain the health of muscles, joints, and organs
Improve flexibility, strength, stamina, mobility, range of motion, and balance
Help heal common aches like back pain
Keep your mind healthy and strong
Boosts circulation
Helps to improve digestion
Improves posture
Can connect us to others and make you feel more compassionate
Reduce stress and promote relaxation
Get a better night’s sleep
Boost your immune system
Increase happiness and well being and reduce depression
Lose weight and change your body shape
Prevent conditions such as diabetes, heart disease, and auto-immune disorders

Yoga Capsule:

Regardless of what your goals or intentions are for starting the yoga packages, just the yoga poses themselves is a basic form of physical and mental exercise.


 Jala Neti (Nasal Cleansing)

Sukshma Vyayama:

  1. Padanguli naman
  2. Goolf chakra
  3. Janu chakra
  4. Shroni chakra
  5. Kehuni naman
  6. Skanda chakra
  7. Greeva sanchalan
  8. Netra Kriya


Postures in Standing Position

  1. Tadasana
  2. Utkatasana
  3. Trikonasana
  4. Dhrubasana

Posture in Sitting Position

  1. Saral Ushtrasana
  2. Vajrasana
  3. Balasana
  4. Vakrasana
  5. Baddha Konasana
  6. Lord Vishnu Asana

Posture in Prone Position

  1. Makarasana
  2. Eka-pada –shalbhasana
  3. Bhujangasana
  4. Parvatasana

Posture in Supine Position

  1. Tanasana
  2. Saral Gudasana
  3. Uttanpadasana –
  4. Nabhidarshanasana
  5. Kandarasana
  6.  Markatasana
  7. Shavasana

Swas Kriya

  1. Abdominal Breath
  2. Thoracic Breath
  3. Chandra Anuloma Viloma
  4. Surya Anuloma Viloma
  5. Bharamari Svas Kriya

Yoga Nidra

1. Physical preparation and relaxation in Shavasana – two rules: no movement & no sleep

2. Breathing relaxation – breath makes the link inside and outside the body, we try to balance

3. Environmental Awareness    – feel the nature, hear the nature, and move your awareness sounds to sounds, even in distance and may pick  the sunds, then physical sceneries around you- e.g, jungle, gardens, temples, houses…buildings, your hall/ room, ceiling, 4 walls, floor, mat, then visualize your body on the mat, seems like in mirror   

5. Rotation of awareness throughout the body parts- main body of Yoga nidra by starting from toes or head, fingers, right, or Left sides, etc….

6.  getting back to breathing awareness – Inhale-Exhale breath, feel the In breath-abd rise; Ex breath – abd fall;

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