YOGA FOR BEGINNERS PDF IN TAMIL
Request PDF on ResearchGate | On Jan 1, , Ananda Balayogi Bhavanani and others published BASIC LESSONS IN HATHA YOGA (Tamil). Yoga poses (also called Asanas) are physical postures that exercise your entire An Illustrated Step-By-Step Guide To 90 Slimming Yoga Postures includes. Free download or read online Yogasanam tamil pdf book from the category of Alphabet Y. PDF file size of Yogasanam is MB. If you want All kinds of tamil books and tamil translated books are available in this website. Yoga Vasistam.
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Yoga Books (Tamil). Yoga Therapy for Asthm Yoga to improve mental . Hatha Yoga (Basic to Intermediate) Course; Hatha Yoga (Intermediate to Advanced). Yoga Guide For Beginners Pdf In Tamil. Books. Whether you are just about to take your first class or you've already attended thousands of classes, this is your. The ardha-chandra-asana is a basic stretching and balancing pose that . is one of the more relaxing Yoga postures and can easily be done by beginners.
What you should know before you do this Asana: This is a relaxation asana which must be performed towards the end of the exercise. It is an excellent yoga exercise for those suffering from back pain as it stretches and relaxes the spine.
It also stretches and strengthens the muscle of hips, thighs and ankles. Pregnant women and those suffering from high blood pressure should avoid doing Balasana. What you should know before you do this Asana: Pregnant women and those suffering from high blood pressure should avoid doing Balasana. Shavasana Corpse Pose : This asana is all about lying down like a corpse. This is one of the best yoga postures that will help you de-stress from all the tension you hold, so that we can have a good tight sleep.
Virabhadrasana Warrior Pose : This pose looks like a soldier in the position of war so it is called as Virabhadrasana Warrior Pose. This is an excellent yoga position for pregnant women which gives flexibility to the entire body and strengthens the legs, arms, lower back and tones the lower body. It also helps in increasing the stamina, concentration power and balance of our body. It relieves us from the pain during the menstrual period. Ustrasana Camel Pose : While practice this pose our body looks like the shape of the camel so it is called as Ustrasana.
This yoga asana is especially good for a back problem, relaxing mind, blood circulation, respiratory system, endocrine and nervous system. It helps to increase chest size and lungs capacity, brings flexibility in the chest, abdomen and neck.
It is beneficial for asthma patient and helps in reducing fats from the stomach.
Garudasana Eagle Pose : This asana may look like a lot of twist and turnings exercise, but it is not that hard to perform. It also improves the balance of our body.
Natarajasana is also known as the lord of dance pose as it resembles its posture. This pose helps to improve the balance of the body, concentration. It strengthens the muscles of the hip, thighs and chest. It also helps in reducing weight and improves our posture and balance. Naukasana Posture Boat Pose : This asana is also called as a boat yoga pose. Naukasana helps to strengthen the lungs, liver and pancreas.
This also helps to increase the circulation of blood and maintain the sugar level. It strengthens the muscles of thigh, hips, necks and shoulder and helps in reducing belly fats.
It also improves the functioning of the kidney, thyroids and the prostate glands. Marjariasana Cat Pose : This cat pose is an excellent stretch in a yoga workout. It produces flexibility in our spine and releases us from back pain.
It improves our blood circulation and digestion power. This workout is one of the best yoga poses and also tones our abdomen and helps in relaxing our mind. Take a look at the yoga photo above to get a clear picture. Utthita Hasta Padangusthasana Extended Hand To Toe Pose : This asana is good for stretching the body parts, but we should not stretch beyond our capacity.
It also helps in reducing the fats in the specified areas of the body. Hasta Uttanasana Raised Arms Pose : This is one of the simplest yoga asanas where you simply just have to stretch yourself.
Stand straight and stretch your arms above the head.
Try to stretch right from the abdomen and tilt backwards to make a part of an arch. This way you can stretch your whole torso right from the abdomen till the tip of your arms. This is also known as the raised arm pose and this yoga asana helps to increase oxygen intake and stretch muscles. Hastapadasana Forward Bend Pose : This is one of the yoga asanas which you can practice at any time of the day you want. It is very effective in energy booster and also enhances better blood circulation.
It stretches to almost all the muscles of the body and can bring to your body an instant glow due to the blood circulation refreshment. In this you just have to inhale, block it as you raise your arms above your head and then bend forward to touch your ankles and hands put in below the feet.
What you should know before you do this Asana: Pregnant ladies are not allowed to do this asana. Prasarita Padottanasana Wide-Legged Forward Bend : This one is another version of the Padottan asana and is very effective yoga exercise for petty illness traits which count headaches and body aches. This asana with regular practice can also cure some amount of depression that you are going through.
You can make this a part of the easy yoga for beginners list because it is really simple. You have to spread your legs first and then with both hands bend down to touch the ground. What you should know before you do this Asana: If doing it for the first time do it in proper supervision to avoid fall or injury. Vrikshasana Yoga Tree Pose : This is one more of the easy yoga poses and is often practised as a part of the SuryaNamaskar session.
It is to be best practised in the open air, early in the morning just suitable for its name. This is because of even trees like open air and the sunlight which they receive early in the morning. This yoga posture helps to increase focus and concentration.
For this you need to stand on one foot while the other is locked behind the knees and your hands are raised above your head in a prayer pose. Ardha Chakrasana Half Wheel Pose : If you think you prefer yoga asanas to tone up all the parts of your body, then you must have this one in your list of yoga poses which you are to practice daily. Yoga is a discipline, and so you have to keep regularity when you practice it. For this you need to learn a back arch but not a full one. Stand in front of a raised platform or a low table and then bend backwards to touch the same.
What you should know before you do this Asana: Do not try this Asana if you had any neck, shoulder or spine injury. Viparita Virabhadrasana Reverse Warrior Pose : This is one of the yoga exercises names which does come in any list you check. We now already know about the Virabhadrasana or simply the warrior pose. This is just the reverse of it. Here we turn right on the reverse side of our bodies giving it a slight twist.
This one is very useful in toning waist and abdomen muscles and also cures spine pains and other issues such as these. Chakrasana Yoga Full Wheel Pose : Before, we have read about the Half wheel pose or the Ardha chakrasana which is more of a part of easy yoga asana for beginners.
In this it is at the next level and is a more advanced posture. Here you have to stand and raise your hands as you tilt back to slowly form a back arch. This is very useful in healing spine problems as it stretches all the back muscles of your body. This posture also helps to maintain a balance in the digestive system. This is one of the most advantage of yoga asanas with excellent health benefits. What you should know before you do this Asana: If trying for the first time take some assistance or it might cause you serious injury.
Practice Ardha Chandrasana Half Moon Pose : This is yet another of the yoga asana which is helpful to make your back fitter. This is because the back and spine of every person is most prone to stress. We sit for long hours while working and the spine is the first to get affected. With this posture practice regularly you can cure all your spine and back problems and also sciatica pain.
What you should know before you do this Asana: If you are a Vertigo patient then be careful or avoid altogether. Adho Mukha Svanasana: You can simply select this yoga asana from this list of effective yoga poses. This is also known as a downward facing dog posture.
It is when you bend almost completely in front with only your hip portion pointing upwards. This yoga posture is very helpful and is considered as the yoga pose for women. It is because the regular practice of this can cure symptoms of menopause and can also balance your period cycle.
In general this asana also helps to balance the functioning of the digestive system thus keeping away acidity and gas.
What you should know before you do this Asana: Avoid doing this asana during pregnancy, or you have neck or back problem. Vyaghrasana Tiger Pose : This yoga asana is also known as the static tiger pose and is another one to cure back pain issues. This especially focuses on the lower back area and stretches muscles and tissues over there causing a relief for pain in the particular area.
Here you will first have to take the position of a four-legged animal or like you want to crawl. Now stretch forward and lift the alternative arm and leg and stretch it straight. Yoga Bakasana Crow Pose : This is one of the yoga asana names which are usually a part of the advanced stage of yoga practice. This one needs a lot of dedication, flexibility and strength for sure. You have to balance your whole body on your palms and lift yourself to again bend your legs to make a formation which results like the body of a crane.
This yoga pose is very helpful in toning your arms as well as removing fat from the abdomen portion. What you should know before you do this Asana: This asana is all about balancing on your arms the center of gravity,and so any haste can be seriously injurious. Makarasana The Crocodile Pose : This is one of the very popular exercise in the series of yoga asanas for beginners. It is because this is not really hard and is just a relaxing posture which anyone can do with ease.
The only thing is that you have to know the breathing process which is the most important thing when it comes to yoga asanas. This asana is especially helpful in relaxing muscles and relieving pains such as the lower back pains and those due to sciatica.
What you should know before you do this Asana: If you have any neck injury avoid giving pressure on your neck.
Salabhasana Locust Pose : This is one of the multi-advantageous yoga asana because this is helpful in pain relieving as well as works very well when it comes to weight loss.
Here you need to put both your hands straight while lying on your front. Now lift the legs straight and together up and breathe well. Make sure you are not pressuring your hands. This boosts metabolism due to which fat formation is prevented and is also helpful for indigestion. Bhekasana Frog Posture : This is a body toning yoga pose which is not very difficult. This yoga asana you need to try if you think you need to tone down your hips and buttocks.
For this you will have to lie down on your stomach and now lift yourself up till your breasts and again from the back you have to twist back both your legs from the knees so that you can hold them.
This gives you a nice stretch and thus tones the parts. This can be performed by both men and women. This is especially helpful for men because it eases sexual problems resulting in better conjugal relationships. The practice of Gomukhasana also helps to cure hernia. Virasana Yoga Pose Hero Pose This one is again in an advanced stage of yoga asanas and is helpful for joint pains and problems.
The practice of this posture yoga eventually makes you more flexible and also eases all the parts of your body. The practice of Virasana also increases metabolism in the body and enhances blood circulation even to the joints. This asana can show the instant glow in your face which is a result of proper blood circulation. Supta Virasana Yoga Reclined Hero Pose : Also, known as the recline pose of the hero, this one is not a very difficult posture to practice.
In this you just have to do Vajrasana and lie down with your legs fixed in the position.
Tamil - Yoga Asana
This type of yoga asanas is very helpful for digestion system and its proper functioning. Also, this yoga pose prevents excessive fat from depositing in the body especially the abdomen area. What you should know before you do this Asana: If you have any neck injury avoid doing this asana.
Kumbhakasana Plank Pose : This posture is also known as the plank pose and can be practice by anyone because it is really very easy. Make sure you start by doing this at least ten times and then gradually increase to 15 and then 20 times. This looks simple but is very effective in toning a number of body parts. This includes the hips, waist, abdomen, arms and shoulders. Practice this yoga pose every day if you want to develop toned abs.
Vasisthasana Side Plank Pose : Better known as the side plank yoga pose and a version of the previous one, here you will have to raise your body by resting on one hand which will lie flat till the elbow.
Lift and put another hand on your waist in a smart posture. This is helpful in toning the extra fat handles which make your waist look bad and are stubborn. Utthan Pristhasana Lizard Pose : Also, known as the lizard pose, this is very helpful in releasing stress, fatigue and tension. This pose sure looks complicated but is not so. You can do this to rather relax your body after a hard day of work.
It is instantly effective and very, very calming for the body. You can make your body strong and healthy by using above all the different types of yoga asanas and get mental peace as well.
Yoga is a therapy for the mind and body as we already have known and there are several yoga poses. It becomes increasingly advantageous if one practice daily, appropriately.
Doing yoga is very good for health. However, it is very important that you do it right. It is always advisable that before doing yoga at home, one must learn the proper technique of how to do yoga asanas.
There is a great probability that if the asanas are done wrong, then it can adversely affect health.
Precautions and Contraindications of Yoga Poses The following are the various precautions that one must take while doing yoga asanas and the contraindications that one must be careful about and consider as a warning sign: Perform yoga in complete serenity.
This is one of the vital requirement before beginning yoga. The choice of clothes that you wear will greatly impact your asanas. Choose wearing comfortable clothes while doing yoga.
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This one is a yoga pose effective in weight loss mainly belly fats. This asana is all about lying down like a corpse.
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