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Boby - Breath - Mind

Yoga Asana

IndeaYoga Beginner Series - Yoga Practice for Every One

Posted on - Wed Apr 2017       Yoga Asana / by indeayoga

Yoga Baratha

The Beginner Series is the very foundation of IndeaYoga’s Vision ~ Health and Bliss for all.

This series has been designed such that it can be done by all kinds of practitioners – whether you are completely new to yoga, not too flexible, elderly or stressed, this series is a great way to start your yoga journey. Even if you’re an advanced practitioner and have fallen out of practice for any reason, re-start with the Beginner Series for a few days to pick up momentum.

This series can also be done by those who suffer from basic health problems, as it does not strain us too much. Instead, it is rejuvenating and helps remove any blockages, because it is built with a strong focus on the breath. When the breath is slow and controlled we feel much more relaxed, rejuvenated and energized. Ancient Yoga texts say that when we slow down the breath, we even slow down the mind.

 Therefore, in this practice each step is repeated between 9 to 15 times coordinated with the breath. It is designed for 45-minutes of daily practice and works on our entire body. It starts with releasing and opening up all the joints through Joint Rotations followed by coordinated breathing exercises and back movements including front/back bending and twisting. The full range of the exercises in Beginner Series are listed below:

IndeaYoga Beginner series

 Joint movements

 Toes movement

Ankle rotation

Knees rotation

Waist rotation

Fingers Movement

Wrist rotation

Elbows movement

Shoulders rotation

Neck movement

Sitali Tadasana

 Standing Breathing

 Ankle stretching

Hands in and out breathing

Hands stretching breathing

Front and back bending

Side stretching

Spinal twist

Parivrtta trikonasana stretching

Sitali Tadasana

 Back Movement

 Vagra Swasa (tiger) breathing


Bhujagasana(cobra) breathing


Salabhasana(locust) breathing

Dhanurasana(bow) breathing


Supine practice

 Urdhva prasarita padasana (leg raising)

Setu bandhasana (bridge) breathing

Pavana muktasana kriya

Jatara parivartanasana(abdominal twist)



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