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Yoga for BeginnersWhole Body & Mind
Introductory yoga pack with four sequences
WOMEN
“You yourself must strive. The Buddhas only point
the way.”– The Buddha
3
Introduction 4
The Nitty Gritty of Yoga 6
Equipment
Where to practice
When to practice
Eating and drinking
How long and how often to practice
General precautions
Combining yoga with other workouts
A Peek Into Yogic Philosophy 7
1. Proper exercise
2. Proper breathing
3. Proper relaxation
4. Proper diet
5. Proper positive thinking
Practice 9
Yogic Breathing 10
Dynamic Warm-up 11
Firm & Tone Yoga 13
Energize & Awaken Yoga 16
Destress & Refresh Yoga 19
The 5-Minute Meditation 22
7 Day Yoga Journal 23
Asana descriptions 24
Table of Contents
4
IntroductionNearly everyone who gives yoga a chance falls in love with the practice. It makes
you feel good; physically, mentally and emotionally. This is because yoga is more
than just exercise. It’s a practice that permeates and benefits your entire being.
Practice and You Shall be RewardedPractice yoga even just a few times a week and you’ll reap its many outwardly physical benefits:
long, lean muscles, toned arms and the coveted yoga booty. You’ll find your back becoming more
limber, tension in your shoulders being released and a sense of physical opening. Yoga makes your
body look good, and it also makes you feel good about your body.
However, there’s so much more to yoga than what shows on the outside! As yoga postures sculpt
and lengthen muscles they simultaneously affect the deepest layers of the body. Those that twist,
stretch and compress the abdominal organs fire up digestion and metabolism. Many postures even
give the organs a gentle massage for optimal function. Others stimulate the glands and improve
endocrine activity. And because yoga postures are always paired with rhythmic yogic breathing,
they stimulate the parasympathetic nervous system. This means that the body is relieved of its
stressed-out flight-or-flight mode and can rejuvenate itself in its rest-and-digest mode.
As if all this wasn’t wonderful enough, yoga has some serious mental and emotional benefits as
well. A regular yoga practice amplifies overall brain function. It improves memory, concentration
and clarity while reducing stress and anxiety. Plus, yoga boosts self-confidence and stabilizes
emotions.
Yoga has spiritual benefits, too. It increases awareness and grants a sense of connectedness
to oneself and others. Practice long enough and you’ll undoubtedly feel something positively
profound happening on the inside.
Inspired? Let’s get started!
Consult with your physician or other health care professional before performing any exercises in this
document. Not suitable for pregnant women.
5
The Nitty Gritty of YogaYoga isn’t confined to strict rules, but its forefathers did share some important
guidelines to ensure a safe and optimally beneficial practice. Make sure to
familiarize yourself with these before starting your practice.
EquipmentThe great thing about yoga is that all you really need is yourself, but a yoga mat does come in
handy. It both prevents slippage and cushions your body from the floor. Choose a mat that’s
around 1/4” thick and free of harmful plastics like PVC.
Props like yoga blocks and straps can be helpful for the less flexible. However, it’s better to learn to
work within your body’s limitations and omit props altogether.
Where to practiceYou can practice yoga anywhere the ground is flat. Be sure to shield yourself from harsh midday
sun if you prefer to practice outdoors.
When to practiceYogis recommend practicing in the wee hours of the morning. This is considered a very pure time
of day and makes it easy to focus. However, you can really practice yoga whenever. Just make sure
that you choose calming, grounding practices in the evening so that you don’t energize yourself
before bed.
Eating and drinkingYoga aims to improve digestion. If you eat a big meal but immediately stretch, twist and compress
your digestive organs in yoga postures, you’ll negatively affect the digestive process. It’s best to
practice yoga on an empty stomach or at least a few hours after a heavy meal.
As far as drinking goes, leave the ice water behind. Yogis recommend abstaining from drinking
during yoga because it douses the digestive fire and serves as a distraction. You shouldn’t be
sweating so much during your practice that you need to immediately hydrate, anyway. If you are,
it’s time to take a little rest!
6
How long and how often to practiceIt’s better to do several short sessions a week than one hour-long practice only every now and
then. Fit in yoga where you can and don’t beat yourself up if you miss a day. As your practice
develops, you’ll find yourself wanting to make time for yoga. It just feels that good.
There are a few signs, however, that you’ve done enough yoga. If you’re short of breath, in pain, or
dripping sweat, it’s time to rest.
Aim to practice yoga at least three times a week if you want to see benefits. A daily practice is
even better. Yoga doesn’t deplete the body like some other forms of exercise, so there’s no need
for recovery days.
General precautions, menstruation and pregnancySpeak to your doctor if you’re overcoming an injury or have a serious health concern. Only then
should you seek out the instruction of a good teacher who can customize your practice. And if
you’re feeling under the weather, skip your practice and rest instead.
Some teachers encourage gentle yoga during menstruation while others forbid it all together.
Err on the side of caution and take a few days off; the body doesn’t need extra stress during this
important time of purification.
Yoga requires many modifications during pregnancy for the safety of both baby and mother.
Pregnant women should seek their doctor’s approval before taking prenatal yoga classes with a
qualified teacher.
Combining yoga with other workoutsYoga perfectly complements other forms of exercise. If you are weight training, you can practice
yoga on your off days or follow your workouts with one of the 3 main sequences here. They’ll serve
as a cool-down; stretching the muscles, allowing lactic acid buildup to release and relieving fatigue.
7
A Peek into Yogic PhilosophyThere’s more to yoga than just stretching. It has its own complex philosophy and
code of ethics. In fact, yoga is an entire lifestyle. In order to simplify this deep
ocean of a science, a yogi named Swami Vishnudevananda condensed the essence
of yogic teachings into these 5 points.
1. Proper ExerciseIt’s no secret that physical exercise is important. The body is like a car: if you don’t take it for
a drive every now and then, it ceases to properly function. Yoga acts as a daily tune up. It
strengthens and stretches muscles; regulates organ and gland function; and improves flexibility.
And as yogis say that you’re only as young as your spine is flexible, yoga ensures that the back
stays bendy.
2. Proper BreathingYoga isn’t yoga without a focus on the breath--this is what differentiates it from other forms of
exercise. The purpose is twofold. Firstly, yoga teaches the correct way to breathe. This is incredibly
important for overall health. Deep, rhythmic yogic breathing oxygenates the body and massages
the internal organs. It also relieves stress and anxiety so that the body can rejuvenate itself in its
rest-and-digest mode.
Secondly, by focusing on the breath yoga postures are transformed from physical exercise to a
form of moving meditation. This trains the mind and develops a sense of connectedness to oneself
and others.
3. Proper RelaxationProper relaxation is just as important as proper exercise. The body and mind need a chance
to recharge, especially in this fast-paced world of sensory overload. Yoga fulfills this need as it
includes plenty of time for relaxation. This happens both in between the poses in short, mini-rests
and through a long final rest called savasana (or Corpse). Yoga leaves you feeling energized and
recharged rather than worn out and exhausted, unlike some forms of less-balanced exercise.
8
4. Proper DietYoga is an entire lifestyle that happens both on and off the mat – including what goes on your
plate. After all, diet is just as important to health as exercise and relaxation. The yogic diet focuses
on pure, wholesome foods with large amounts of prana (life energy). This includes fresh fruits and
vegetables, grains, legumes, seeds, nuts, and dairy products. The yogic diet also considers how
food affects the mind. It reduces foods which are overly stimulating or dulling like caffeine, alcohol
and meat.
5. Proper Positive Thinking & MeditationYoga aims to steady the fluctuations of the mind through positive thinking and meditation. Positive
thinking has a profound effect on one’s general outlook. Yogis are stereotypically peaceful and
calm people because they embrace a positive attitude.
And meditation is a huge part of yoga. It reigns in scattered thoughts and allows you to tap into
something bigger than yourself. Meditation is a way to understand your true nature. Focusing on
the breath throughout your yoga practice is a sort of moving meditation, which is why it leaves you
feeling gooey and zen’d out!
9
PracticeNow that you know the basic pillars of yoga and correct ways to carry yourself on
and off the mat, you are ready to start your practice.
InstructionsThis Yoga Pack includes four perfectly balanced sequences:
• Dynamic Warm-Up Yoga
• Firm & Tone Yoga
• Energize & Awaken Yoga
• Destress & Refresh Yoga
Always begin with Dynamic Warm-Up Yoga. As with every other form of exercise, yoga requires a
proper warm-up to prevent injury. Follow up with any of the other 3 sequences.
Beginners should hold each pose for 5 breaths unless otherwise noted. More seasoned
practitioners should aim to hold each pose for 10 breaths.
Move slowly and mindfully throughout the entire practice. And know that yoga should never hurt.
If you experience pain, you may be practicing incorrectly or practicing a posture that isn’t suited to
your body. Gently ease out of the pose and take a short rest before continuing.
10
First Thing’s First: Yogic BreathingYogis say that without the breath, it’s not yoga.
So before delving into the yoga sequences,
you’ll need to learn Yogic Breathing.
Yogic Breathing tames the mind and calms the nerves.
It promotes proper breathing habits on and off the
mat (too many people breathe incorrectly!) It also
strengthens the respiratory muscles, massages the
abdominal organs and improves lymphatic drainage
and circulation. Most importantly, it transforms yoga
from exercise to a moving meditation.
• Sit in a comfortable position. Lengthen your spine. Place a firm cushion or rolled mat under
your bottom if you feel like you’re slouching.
• Place your right hand over your belly and your left hand over your chest. Close your eyes and
breathe through your nose.
• Inhale into your belly slowly and deeply. Feel your belly expand. As you continue to inhale,
feel your ribs expand next and then the base of your throat.
• As you exhale, relax the upper chest, feel the ribs contract next and lastly the belly.
• Each breath should flow naturally without tension. Repeat 5 to 10 rounds of this breath.
Practice Yogic Breathing during your entire yoga practice. Keep your mind focused on your breath;
observing its flow with your undivided attention.
11
Dynamic Warm-Up YogaWarm up your entire body and get into a yoga mindset
Just like other forms of exercise, yoga should always begin with a solid warm-
up. You’ll generate internal heat, warm up the spine and to start link breath with
movement. Your body will be ready to hold the yoga poses that follow.
Begin your warm-up with Yogic Breathing. Carry this breath throughout your
entire practice and release it during your final rest in Corpse. Move slowly and
mindfully through each exercise.
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13
Firm & Tone YogaBuild long and lean muscles for an overall toned body
Build long and lean muscles for an overall toned body. With an emphasis on poses
that firm and strengthen your butt and thighs, this sequence tones your lower
body and simultaneously builds core strength. Plus, poses that engage the arms
encourage your muscles to hug the bones for toned arms and overall leaner look.
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16
Energize & Awaken YogaInvigorate your body and mind
This sequence is perfect for sluggish mornings or anytime you need an energy
boost.
With poses that tend to stimulate the nervous system, this sequence will enable
you to tap into your own natural source of energy. Stimulating back bends will
help to banish fatigue and gentle inversions will work to revitalize your mind.
Finish things off with Lion to expel any lingering lethargy.
Tip: Slightly lengthen your inhalations for an even greater energizing effect. When
holding back bends, imagine opening your heart toward the sun to invite warmth
and vibrancy.
View online version »
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19
Destress & Refresh YogaBring mind and body back to their natural state of calm
This sequence combines major stress-relieving poses to center and ground your
energy. You’ll release stubborn emotional blockages from the hips, calm the
mind with forward bends and balance the left and right brain with the soothing
Alternate Nostril Breathing.
Tip: With each inhalation, imagine breathing in a calm, soothing energy. With each
exhalation, release all tension and negativity. You can even silently repeat this
mantra: “I breathe in peace, I breathe out stress”.
View online version »
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22
The 5 Minute MeditationAdd this 5 minute meditation to the end of any yoga sequence. 5 minutes may
not sound like much, but even a short meditation session will rejuvenate both
mind and body. Of course, the longer the better; if you have 15 minutes or even a
half hour for meditation then go for it! The benefits will surely come: stress relief,
clarity, a sharper mind, stronger immunity, lower blood pressure, pain relief, more
energy, overall calmness and a greater sense of purpose.
Meditation is only possible through concentration. The reason why so many people give up on
meditation is because they’re going about it all wrong; they expect to close their eyes and stop
their thoughts! But the mind doesn’t work this way. In order to reach a meditative state, the mind
needs an object of concentration.
In this 5 minute meditation the object of concentration is the breath. All you have to do is observe
your breath; simply watching the way it flows in and out of the nostrils. All kinds of thoughts
will pop up but simply allow them to drift away without paying them much attention. Bring your
focus back to your breath. The thoughts will become fewer and fewer until you ultimately enter a
meditative state.
• Sit in a comfortable position. Lengthen your spine. Make yourself as comfortable as possible
so that you’re not tempted to fidget. If you’re sitting on the floor, try placing a firm cushion
or rolled mat under your bottom to alleviate tension in your hips. Use pillows to support your
knees if your legs are crossed. Then settle in, and silently affirm that you’ll keep absolutely still
for the next 5 minutes. Know that all physical sensations--the good and bad--will eventually
pass.
• Touch your thumbs and index fingers together. Rest your hands on your knees either face
up or face down. Close your eyes.
• Breath naturally. Focus your attention on your breath. Simply observe the way in which the
breath flows in and out through your nose.
• Whenever you notice your mind wandering, return your attention to your breath.
• Continue this meditation for as long as you like.
Try to meditate around the same time each day. With regularity, meditation will eventually become
a habit and you’ll look forward to your daily sessions.
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