45
Yoga for Beginners Whole Body & Mind Introductory yoga pack with four sequences WOMEN

Yoga for Beginners - WorkoutLabs · 2021. 1. 27. · plate. After all, diet is just as important to health as exercise and relaxation. The yogic diet focuses on pure, wholesome foods

  • Upload
    others

  • View
    3

  • Download
    0

Embed Size (px)

Citation preview

Page 1: Yoga for Beginners - WorkoutLabs · 2021. 1. 27. · plate. After all, diet is just as important to health as exercise and relaxation. The yogic diet focuses on pure, wholesome foods

Yoga for BeginnersWhole Body & Mind

Introductory yoga pack with four sequences

WOMEN

Page 2: Yoga for Beginners - WorkoutLabs · 2021. 1. 27. · plate. After all, diet is just as important to health as exercise and relaxation. The yogic diet focuses on pure, wholesome foods

“You yourself must strive. The Buddhas only point

the way.”– The Buddha

Page 3: Yoga for Beginners - WorkoutLabs · 2021. 1. 27. · plate. After all, diet is just as important to health as exercise and relaxation. The yogic diet focuses on pure, wholesome foods

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

Page 4: Yoga for Beginners - WorkoutLabs · 2021. 1. 27. · plate. After all, diet is just as important to health as exercise and relaxation. The yogic diet focuses on pure, wholesome foods

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.

Page 5: Yoga for Beginners - WorkoutLabs · 2021. 1. 27. · plate. After all, diet is just as important to health as exercise and relaxation. The yogic diet focuses on pure, wholesome foods

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!

Page 6: Yoga for Beginners - WorkoutLabs · 2021. 1. 27. · plate. After all, diet is just as important to health as exercise and relaxation. The yogic diet focuses on pure, wholesome foods

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.

Page 7: Yoga for Beginners - WorkoutLabs · 2021. 1. 27. · plate. After all, diet is just as important to health as exercise and relaxation. The yogic diet focuses on pure, wholesome foods

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.

Page 8: Yoga for Beginners - WorkoutLabs · 2021. 1. 27. · plate. After all, diet is just as important to health as exercise and relaxation. The yogic diet focuses on pure, wholesome foods

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!

Page 9: Yoga for Beginners - WorkoutLabs · 2021. 1. 27. · plate. After all, diet is just as important to health as exercise and relaxation. The yogic diet focuses on pure, wholesome foods

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.

Page 10: Yoga for Beginners - WorkoutLabs · 2021. 1. 27. · plate. After all, diet is just as important to health as exercise and relaxation. The yogic diet focuses on pure, wholesome foods

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.

Page 11: Yoga for Beginners - WorkoutLabs · 2021. 1. 27. · plate. After all, diet is just as important to health as exercise and relaxation. The yogic diet focuses on pure, wholesome foods

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.

View online version »

Page 12: Yoga for Beginners - WorkoutLabs · 2021. 1. 27. · plate. After all, diet is just as important to health as exercise and relaxation. The yogic diet focuses on pure, wholesome foods

'[PCOKE�:CTO�8R�<QIC<QIC

6VCTV�YKVJ�CPF�ECTT[�<QIKE�%TGCVJKPI�VJTQWIJQWV�[QWT�GPVKTG�RTCEVKEG�CPF�TGNGCUG�KV�FWTKPI�[QWT�HKPCN�TGUV�KP&QTRUG��WPNGUU�HQNNQYKPI�YKVJ�CPQVJGT�UGSWGPEG��0QXG�UNQYN[�CPF�OKPFHWNN[�VJTQWIJ�GCEJ�GZGTEKUG�

:/ )KV 3QYGTGF�D[�:QTMQWV/CDU�)KV3CIG���QH��

&CV�6VTGVEJ� l�0CTLCTKCUCPC

��� �DTGCVJU

$NKIP�YTKUVU�WPFGT�UJQWNFGTU�l�$NKIP�MPGGUWPFGT�JKRU�l�%TQCFGP�UJQWNFGTU�l�,PJCNG�CPFCTEJ�l�(ZJCNG�CPF�TQWPF

%CNCPEKPI�7CDNG� l�'CPFC[COPC%JCTOCPCUCPC

��� �DTGCVJU

'TCY�DGNN[�VQYCTF�URKPG�l�%TQCFGPUJQWNFGT�DNCFGU�l�)NGZ�VQR�HQQV�l�.GGR�VQRNGI��VQTUQ�CPF�VQR�CTO�KP�QPG�NKPG

7KIGT� l�9[CIJTCUCPC

��� �DTGCVJU

$NKIP�YTKUVU�WPFGT�UJQWNFGTU�l�$NKIP�MPGGUWPFGT�JKRU�l�/GPIVJGP�VJG�PGEM�l�,PJCNG�CPFCTEJ�l�(ZJCNG�CPF�TQWPF

3NCPM�)NQY� l�.WODJCMCUCPC�9KP[CUC

��� �DTGCVJU

+CPFU�UJQWNFGT�YKFVJ�CRCTV��HKPIGTU�YKFG�l)GGV�JKR�YKFVJ�CRCTV�l�'TCY�DGNN[�VQYCTFURKPG

6VTKMKPI�&QDTC� l�6JCUJCPM%JWLCPICUCPC

��� �DTGCVJU

.GGR�JCPFU�HKZGF�VQ�HNQQT�UJQWNFGT�YKFVJCRCTV�l�'TCY�UJQWNFGTU�CYC[�HTQO�GCTU�l.GGR�GNDQYU�DGPV

3CNO�7TGG� l�7CFCUCPC

��� �DTGCVJU

)GGV�JKR�YKFVJ�CRCTV�l�'TCY�UJQWNFGTUFQYP�l�7WEM�VCKNDQPG�WPFGT�l�7WEM�HTQPV�TKDUKP

6YC[KPI�3CNO�7TGG� l�7KT[CMC7CFCUCPC

��� �DTGCVJU

%TKPI�HGGV�YKFGT�VJCP�UJQWNFGTU�l�'Q�PQVOQXG�JKRU�l�'TCY�UJQWNFGTU�FQYP

6VCPFKPI�<QIC�6GCN� l�'CPFC[COCPC<QIC�0WFTCUCPC

��� �DTGCVJU

'TCY�UJQWNFGT�DNCFGU�VQIGVJGT�l�.GGR�PGEMKP�NKPG�YKVJ�URKPG�l�.GGR�MPGGU�DGPV��CNKIPGFQXGT�CPMNGU

&QTRUG� l�6CXCUCPC

.GGR�JGCF�CPF�URKPG�KP�QPG�NKPG�l�5GNCZHQTGJGCF�l�5GNGCUG�VGPUKQP�KP�LCY�l�7WEMUJQWNFGT�DNCFGU�WPFGT

Page 13: Yoga for Beginners - WorkoutLabs · 2021. 1. 27. · plate. After all, diet is just as important to health as exercise and relaxation. The yogic diet focuses on pure, wholesome foods

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.

View online version »

Page 14: Yoga for Beginners - WorkoutLabs · 2021. 1. 27. · plate. After all, diet is just as important to health as exercise and relaxation. The yogic diet focuses on pure, wholesome foods

)KTO��7QPG�<QIC<QIC

3TGEGFG�VJKU�UGSWGPEG�YKVJ�VJG�'[PCOKE�:CTO�WR�<QIC��0QXG�UNQYN[�CPF�OKPFHWNN[�VJTQWIJ�GCEJ�RQUG�)KPKUJ�YKVJ������OKPWVGU�KP�VJG�&QTRUG�RQUG�HQNNQYGF�D[�2EGCP�%TGCVJKPI��(PLQ[���

:/ )KV 3QYGTGF�D[�:QTMQWV/CDU�)KV3CIG���QH��

:CTTKQT�,� l�9KTCDJCFTCUCPC�,

��� �DTGCVJU

/GPIVJGP�VCKNDQPG�VQYCTF�HNQQT�l�$PEJQTQWVGT�GFIG�QH�HQQV�VQ�HNQQT�l�'TCY�UJQWNFGTUCYC[�HTQO�GCTU

:CTTKQT�,,� l�9KTCDJCFTCUCPC�,,

��� �DTGCVJU

/GPIVJGP�VCKNDQPG�VQYCTF�HNQQT�l�$PEJQTQWVGT�GFIG�QH�HQQV�VQ�HNQQT�l�6VTGVEJ�JCPFUCYC[�HTQO�GCEJ�QVJGT

(ZVGPFGF�6KFG�$PING� l�8VVJKVC3CTUXCMQPCUCPC

��� �DTGCVJU

$PEJQT�QWVGT�GFIG�QH�HQQV�VQ�HNQQT�l�$NKIPMPGG�QXGT�CPMNG�l�&GPVGT�DQF[�YGKIJVGXGPN[�DGVYGGP�HGGV

&JCKT� l�8VMCVCUCPC

��� �DTGCVJU

.GGR�MPGGU�DGJKPF�VQGU�l�7WEM�VJG�VCKNDQPGWPFGT�l�'TCY�UJQWNFGTU�CYC[�HTQO�GCTU�l.GGR�DQF[�YGKIJV�KP�JGGNU

6VCPFKPI�)QTYCTF�%GPF� l�8VVCPCUCPC

��� �DTGCVJU

5GNCZ�PGEM�l�'Q�PQV�NQEM�MPGGU�l�3TGUU�JGGNUKPVQ�HNQQT�l�/KHV�MPGGECRU�l�/KHV�UKV�DQPGUVQYCTF�UM[

(ZVGPFGF�&JKNFU�3QUG� l�8VVJKVC%CNCUCPC

��� �DTGCVJU

5GNGCUG�VCKNDQPG�VQYCTF�HGGV�l�5GUVHQTGJGCF�QP�HNQQT�l�%TKPI�MPGGU�JKR�YKFVJCRCTV

+CNH�%QCV� l�$TFJC�1CXCUCPC

��� �DTGCVJU

/GPIVJGP�URKPG�CPF�MGGR�DCEM�HNCV�l�5GCEJUVTQPIN[�VJTQWIJ�HKPIGTU�l�%CNCPEG�QP�UKVDQPGU

,PENKPGF�3NCPG� l�3WTXQVVCPCUCPC

��� �DTGCVJU

3TGUU�UQNGU�QH�HGGV�VQYCTF�HNQQT�l�$NKIPYTKUVU�WPFGT�UJQWNFGTU�l�/KHV�JKRU�VQYCTFUM[�l�.GGR�VJG�PGEM�PGWVTCN

+GCF�VQ�.PGG� l�-CPW�6KTUCUCPC

��� �DTGCVJU

)NGZ�GZVGPFGF�HQQV�l�.GGR�PGEM�KP�NKPG�YKVJURKPG�l�%GPF�GNDQYU��+QNF�HQT���DTGCVJU�HQTGCEJ�UKFG�

Page 15: Yoga for Beginners - WorkoutLabs · 2021. 1. 27. · plate. After all, diet is just as important to health as exercise and relaxation. The yogic diet focuses on pure, wholesome foods

),50��721(�<2*$

:/ )KV 3QYGTGF�D[�:QTMQWV/CDU�)KV3CIG���QH��

&TQY� l�.CMCUCPC

��� �DTGCVJU

6RTGCF�HKPIGTU�YKFG�l�%TKPI�MPGGU�JKIJ�QPWRRGT�CTOU�l�.GGR�GNDQYU�DGPV�l�)QEWU[QWT�IC\G�DGPGCVJ�[QW

+CNH�6RKPCN�7YKUV� l�$TFJC0CVU[GPFTCUCPC

��� �DTGCVJU

3QUKVKQP�HQQV�LWUV�QWVUKFG�QH�MPGG�l/GPIVJGP�URKPG�XGTVKECNN[�CPF�VJGP�VYKUV�l'TCY�UJQWNFGTU�FQYP

&QTRUG� l�6CXCUCPC

.GGR�JGCF�CPF�URKPG�KP�QPG�NKPG�l�5GNGCUGVGPUKQP�KP�LCY�l�7WEM�UJQWNFGT�DNCFGU�WPFGT�5GNCZ�HQT������OKPWVGU�

2EGCP�%TGCVJKPI� l�8LLC[K�3TCPC[COC

���� �DTGCVJU

/GPIVJGP�URKPG�l�.GGR�EJKP�RCTCNNGN�VQ�HNQQTl�5GNCZ�UJQWNFGTU�l�6NKIJVN[�EQPUVTKEV�VJGVJTQCV

Page 16: Yoga for Beginners - WorkoutLabs · 2021. 1. 27. · plate. After all, diet is just as important to health as exercise and relaxation. The yogic diet focuses on pure, wholesome foods

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 »

Page 17: Yoga for Beginners - WorkoutLabs · 2021. 1. 27. · plate. After all, diet is just as important to health as exercise and relaxation. The yogic diet focuses on pure, wholesome foods

(PGTIK\G��$YCMGP�<QIC<QIC

3TGEGFG�VJKU�UGSWGPEG�YKVJ�VJG�'[PCOKE�:CTO�WR�<QIC��0QXG�UNQYN[�CPF�OKPFHWNN[�VJTQWIJ�GCEJ�RQUG�)KPKUJ�YKVJ������OKPWVGU�KP�VJG�&QTRUG�RQUG�HQT�HKPCN�TGNCZCVKQP��(PLQ[���

:/ )KV 3QYGTGF�D[�:QTMQWV/CDU�)KV3CIG���QH��

:CTTKQT�,� l�9KTCDJCFTCUCPC�,

��� �DTGCVJU

/GPIVJGP�VCKNDQPG�VQYCTF�HNQQT�l�$PEJQTQWVGT�GFIG�QH�HQQV�VQ�HNQQT�l�'TCY�UJQWNFGTUCYC[�HTQO�GCTU

:CTTKQT�,,,� l�9KTCDJCFTCUCPC�,,,

��� �DTGCVJU

3QKPV�VQGU�VQYCTF�HNQQT�l�'QPĆV�NQEM�MPGG�l.GGR�CTOU��VQTUQ�CPF�NKHVGF�NGI�KP�QPG�NKPG

(ZVGPFGF�7TKCPING� l�8VVJKVC7TKMQPCUCPC

��� �DTGCVJU

$PEJQT�QWVGT�GFIG�QH�HQQV�VQ�HNQQT�l�6VTGVEJJCPFU�CYC[�HTQO�GCEJ�QVJGT�l�/GPIVJGPDQVJ�UKFGU�QH�VQTUQ

:KFG�/GIIGF�)QTYCTF%GPF� l�3TCUCTKVC�3CFQVVCPCUCPC

��� �DTGCVJU

(PICIG�[QWT�NGIU�OWUENGU�l�3TGUU�KPVQ�QWVGTGFIGU�QH�[QWT�HGGV�l�'TCY�UJQWNFGT�DNCFGUVQYCTF�VCKNDQPG

(CING� l�*CTWFCUCPC

��� �DTGCVJU

5GCEJ�GNDQYU�WRYCTF�l�'TCY�UJQWNFGTUFQYPYCTF�l�*C\G�CV�C�HKZGF�RQKPV�VQDCNCPEG�l�/GPIVJGP�URKPG

'QYPYCTF�)CEKPI�'QI� l�$FJQ�0WMJC6XCPCUCPC

��� �DTGCVJU

%TKPI�HGGV�JKR�YKFVJ�CRCTV�l�%TKPI�JCPFUUJQWNFGT�YKFVJ�CRCTV

(ZVGPFGF�&JKNFU�3QUG� l�8VVJKVC%CNCUCPC

��� �DTGCVJU

5GNGCUG�VCKNDQPG�VQYCTF�HGGV�l�5GUVHQTGJGCF�QP�HNQQT�l�%TKPI�MPGGU�JKR�YKFVJCRCTV

&COGN� l�8UVTCUCPC

��� �DTGCVJU

.GGR�PGEM�PGWVTCN�l�/GPIVJGP�VCKNDQPGVQYCTF�HNQQT�l�5GCEJ�EJGUV�VQYCTF�UM[�l$NKIP�JKRU�QXGT�MPGGU

/QEWUV� l�6CNCDCUCPC

��� �DTGCVJU

6GRCTCVG�HGGV�UGXGTCN�KPEJGU�l�.GGR�JGCF�KPNKPG�YKVJ�URKPG�l�)KTO�[QWT�DWVVQEMU

Page 18: Yoga for Beginners - WorkoutLabs · 2021. 1. 27. · plate. After all, diet is just as important to health as exercise and relaxation. The yogic diet focuses on pure, wholesome foods

(1(5*,=(��$:$.(1�<2*$

:/ )KV 3QYGTGF�D[�:QTMQWV/CDU�)KV3CIG���QH��

%QY� l�'JCPWTCUCPC

��� �DTGCVJU

%TKPI�MPGGU�JKR�YKFVJ�CRCTV�l�%CNCPEG�QPPCXGN�l�.GGR�PGEM�KP�NKPG�YKVJ�URKPG�l�.KEMHGGV�CYC[�HTQO�[QW

:KPF�5GNGCUG� l�3CXCPOWMVCUCPC

��� �DTGCVJU

3TGUU�UVTCKIJV�NGI�KPVQ�HNQQT�l�+WI�MPGG�KPVQEJGUV�l�/KHV�UJQWNFGTU�HTQO�HNQQT�l�3TGUUVJKIJ�VQ�DGNN[

/KQP� l�6KOJCUCPC

��� �DTGCVJU

2RGP�OQWVJ�YKFG�l�$EVKXGN[�UVTGVEJ�VQPIWGQWV�QH�OQWVJ�l�6RTGCF�HKPIGTU�YKFG�l/GPIVJGP�CPF�CTEJ�VJG�URKPG

&QTRUG� l�6CXCUCPC

.GGR�JGCF�CPF�URKPG�KP�QPG�NKPG�l�5GNGCUGVGPUKQP�KP�LCY�l�7WEM�UJQWNFGT�DNCFGU�WPFGT�5GNCZ�HQT������OKPWVGU�

Page 19: Yoga for Beginners - WorkoutLabs · 2021. 1. 27. · plate. After all, diet is just as important to health as exercise and relaxation. The yogic diet focuses on pure, wholesome foods

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 »

Page 20: Yoga for Beginners - WorkoutLabs · 2021. 1. 27. · plate. After all, diet is just as important to health as exercise and relaxation. The yogic diet focuses on pure, wholesome foods

'GUVTGUU��5GHTGUJ�<QIC<QIC

3TGEGFG�VJKU�UGSWGPEG�YKVJ�VJG�'[PCOKE�:CTO�WR�<QIC��0QXG�UNQYN[�CPF�OKPFHWNN[�VJTQWIJ�GCEJ�RQUG�)KPKUJ�YKVJ������OKPWVGU�KP�VJG�&QTRUG�RQUG�HQNNQYGF�D[�$NVGTPCVG�1QUVTKN�%TGCVJKPI��(PLQ[���

:/ )KV 3QYGTGF�D[�:QTMQWV/CDU�)KV3CIG���QH��

3[TCOKF� l�3CTUXQVVCPCUCPC

��� �DTGCVJU

$PEJQT�DCEM�JGGN�VQ�HNQQT�l�/GPIVJGP�HTQPVQH�VQTUQ�l�6SWCTG�[QWT�JKRU�l�'Q�PQV�NQEMMPGGU

7TGG� l�9TMUCUCPC

��� �DTGCVJU

'TCY�UJQWNFGTU�CYC[�HTQO�GCTU�l�*C\G�CV�CHKZGF�RQKPV�VQ�DCNCPEG�l�/GPIVJGP�URKPG�l2RGP�MPGG�VQ�VJG�UKFG

(ZVGPFGF�&QDTC� l�6CTCN�+CUVC%JWLCPICUCPC

��� �DTGCVJU

%TKPI�HGGV�JKR�YKFVJ�CRCTV�l�%GPF�GNDQYUUNKIJVN[�l�'TCY�UJQWNFGTU�CYC[�HTQO�GCTU�l.GGR�JGCF�KP�NKPG�YKVJ�URKPG

(ZVGPFGF�&JKNFU�3QUG� l�8VVJKVC%CNCUCPC

��� �DTGCVJU

5GNGCUG�VCKNDQPG�VQYCTF�HGGV�l�5GUVHQTGJGCF�QP�HNQQT�l�%TKPI�MPGGU�JKR�YKFVJCRCTV

&QY�)CEG� l�*QOWMJCUCPC

��� �DTGCVJU

/GPIVJGP�URKPG�l�.GGR�PGEM�PGWVTCN�CPFTGNCZGF

)KTG�/QI� l�$IPKUVCODJCUCPC

��� �DTGCVJU

)NGZ�HGGV�l�3QUKVKQP�VQR�HQQV�LWUV�DG[QPFDQVVQO�MPGG�l�/GPIVJGP�URKPG�l�7T[�VQ�DTKPIUJKPU�RCTCNNGN

6JQWNFGTUVCPF� l�6CTXCPICUCPC

��� �DTGCVJU

3WUJ�TKDU�KP�CPF�WR�l�6QHVGP�VQPIWG�CPFVJTQCV�l�3TGUU�WRRGT�CTOU�CPF�UJQWNFGTUKPVQ�HNQQT�l�.GGR�NGIU�VQIGVJGT

3NQY� l�+CNCUCPC

��� �DTGCVJU

$NKIP�JKRU�QXGT�UJQWNFGTU�l�'Q�PQV�VWTPJGCF�l�3WUJ�VQRU�QH�UJQWNFGTU�KPVQ�HNQQT�l6QHVGP�VQPIWG�CPF�VJTQCV

)KUJ� l�0CVU[CUCPC

��� �DTGCVJU

5GNCZ�VQGU�l�.GGR�OQUV�QH�VJG�YGKIJV�KP�VJGGNDQYU�l�/KHV�EJGUV�WR�l�.GGR�OQWVJ�ENQUGF

Page 21: Yoga for Beginners - WorkoutLabs · 2021. 1. 27. · plate. After all, diet is just as important to health as exercise and relaxation. The yogic diet focuses on pure, wholesome foods

'(675(66��5()5(6+�<2*$

:/ )KV 3QYGTGF�D[�:QTMQWV/CDU�)KV3CIG���QH��

:KPF�5GNGCUG� l�3CXCPOWMVCUCPC

��� �DTGCVJU

3TGUU�UVTCKIJV�NGI�KPVQ�HNQQT�l�+WI�MPGG�KPVQEJGUV�l�/KHV�UJQWNFGTU�HTQO�HNQQT�l�3TGUUVJKIJ�VQ�DGNN[

5GENKPGF�6RKPCN�7YKUV� l�6WRVC0CVU[GPFTCUCPC

��� �DTGCVJU

3TGUU�UJQWNFGT�DNCFGU�VQYCTF�HNQQT�l�*C\GKP�QRRQUKVG�FKTGEVKQP�QH�VYKUV

&QTRUG� l�6CXCUCPC

.GGR�JGCF�CPF�URKPG�KP�QPG�NKPG�l�5GNGCUGVGPUKQP�KP�LCY�l�7WEM�UJQWNFGT�DNCFGU�WPFGT�5GNCZ�HQT������OKPWVGU�

$NVGTPCVG�1QUVTKN�%TGCVJKPI� l�1CFK6JQFJCPC�3TCPC[COC

��� �DTGCVJU

/GPIVJGP�URKPG�l�.GGR�EJKP�RCTCNNGN�VQ�HNQQTl�5GNCZ�UJQWNFGTU�l�7WEM�TKIJV�KPFGZ�CPFOKFFNG�HKPIGTU�KPVQ�RCNO

Page 22: Yoga for Beginners - WorkoutLabs · 2021. 1. 27. · plate. After all, diet is just as important to health as exercise and relaxation. The yogic diet focuses on pure, wholesome foods

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.

Page 23: Yoga for Beginners - WorkoutLabs · 2021. 1. 27. · plate. After all, diet is just as important to health as exercise and relaxation. The yogic diet focuses on pure, wholesome foods

7 d

ay y

og

a jo

urn

alD

ate

Ho

w I f

elt

befo

re y

og

aH

ow

I f

eel a

fter

yog

a

Day 1

Day 2

Day 3

Day 4

Day 5

Day 6

Day 7

Page 24: Yoga for Beginners - WorkoutLabs · 2021. 1. 27. · plate. After all, diet is just as important to health as exercise and relaxation. The yogic diet focuses on pure, wholesome foods

:/ )KV 3QYGTGF�D[�:QTMQWV/CDU�)KV

$NVGTPCVG�1QUVTKN�%TGCVJKPI� l�1CFK�6JQFJCPC�3TCPC[COC 1$+�'((�UJQ�FJC�PCJ�35$+1�$+�<$+0�CJ

3TKOCT[�OWUENG�ITQWR�U��$DU��&JGUV

6KV�KP�C�EQOHQTVCDNG�RQUKVKQP��/GPIVJGP�[QWT�URKPG�

%TKPI�[QWT�NGHV�VJWOD�CPF�KPFGZ�HKPIGT�VQIGVJGT��5GUV�VJG�DCEM�QH�VJG�JCPF�QP�[QWT�NGHVMPGG�

7WEM�[QWT�TKIJV�KPFGZ�CPF�OKFFNG�HKPIGTU�KPVQ�[QWT�RCNO��&NQUG�[QWT�G[GU�

&NQUG�[QWT�TKIJV�PQUVTKN�YKVJ�[QWT�TKIJV�VJWOD��(ZJCNG�EQORNGVGN[�

,PJCNG�VJTQWIJ�[QWT�NGHV�PQUVTKN��&NQUG�[QWT�NGHV�PQUVTKN�YKVJ�[QWT�TKPI�HKPIGT�

5GNGCUG�[QWT�VJWOD�CPF�GZJCNG�VJTQWIJ�[QWT�TKIJV�PQUVTKN��,PJCNG�VJTQWIJ�[QWT�TKIJVPQUVTKN�

&NQUG�[QWT�TKIJV�PQUVTKN�YKVJ�[QWT�VJWOD��5GNGCUG�[QWT�TKPI�HKPIGT�CPF�GZJCNG�VJTQWIJ[QWT�NGHV�PQUVTKN��7JKU�KU�QPG�TQWPF�

5GRGCV���TQWPFU�QH�VJKU�DTGCVJ��5GUV�KP�&QTRUG�HQT�UGXGTCN�DTGCVJU�

0QFKHKECVKQP��3NCEG�C�HKTO�EWUJKQP�QT�TQNNGF�OCV�WPFGT�[QWT�DQVVQO�VQ�DTKPI�OQTG�NGPIVJVQ�[QWT�URKPG�

%CNCPEKPI�7CDNG� l�'CPFC[COPC�%JCTOCPCUCPC FCJP�FCJ�[CJO�PCJ�DJCT�OCJP�$+�UCJ�PCJ

3TKOCT[�OWUENG�ITQWR�U��$DU��6RKPG

6GEQPFCT[�*NWVGU��+KR�)NGZQTU��6JQWNFGTU��:TKUVU

%GIKP�QP�CNN�HQWTU��%TKPI�[QWT�YTKUVU�FKTGEVN[�WPFGT�[QWT�UJQWNFGTU�CPF�MPGGU�WPFGT�[QWTJKRU��%TKPI�[QWT�JGCF�VQ�C�PGWVTCN�RQUKVKQP�

6VTGVEJ�[QWT�TKIJV�NGI�DCEM�YKVJ�CP�KPJCNG��%TKPI�KV�RCTCNNGN�VQ�VJG�HNQQT��)NGZ�VJG�HQQV�

5GCEJ�[QWT�NGHV�CTO�HQTYCTF�YKVJ�CP�KPJCNG��%TKPI�KV�RCTCNNGN�VQ�VJG�HNQQT�

%CNCPEG�JGTG�HQT�QPG�QT�OQTG�UNQY��FGGR�DTGCVJU��/QYGT�YKVJ�CP�GZJCNG��&JCPIG�UKFGUCPF�TGRGCV�

Page 25: Yoga for Beginners - WorkoutLabs · 2021. 1. 27. · plate. After all, diet is just as important to health as exercise and relaxation. The yogic diet focuses on pure, wholesome foods

:/ )KV 3QYGTGF�D[�:QTMQWV/CDU�)KV

%QY� l�'JCPWTCUCPC FJCJ�PQQT�$+�UCJ�PCJ

3TKOCT[�OWUENG�ITQWR�U��&JGUV��6JQWNFGTU��6RKPG

6GEQPFCT[�$DU��)QTGCTOU��*NWVGU��+KR�)NGZQTU��+COUVTKPIU��7TKEGRU

/KG�QP�[QWT�UVQOCEJ�CPF�UGRCTCVG�[QWT�NGIU�JKR�YKFVJ�CRCTV��%GPF�[QWT�MPGGU�CPF�JQNFQP�VJG�QWVUKFGU�QH�[QWT�CPMNGU��5GUV�[QWT�HQTGJGCF�QP�VJG�HNQQT�

.KEM�[QWT�NGIU�CYC[�HTQO�[QW�YKVJ�CP�KPJCNG�CPF�NKHV�[QWT�JGCF�CPF�EJGUV�HTQO�VJG�HNQQT�%CNCPEG�QP�[QWT�NQY�DGNN[�

+QNF�VJG�RQUG�CPF�VCMG�UNQY��FGGR�DTGCVJU�

/QYGT�YKVJ�CP�GZJCNG�

�$XQKF�VJKU�RQUG�KH�[QW�JCXG�C�UGTKQWU�DCEM�QT�PGEM�KPLWT[�

&COGN� l�8UVTCUCPC QQUJ�75$+�UCJ�PCJ

3TKOCT[�OWUENG�ITQWR�U��&JGUV��1GEM��8RRGT�7TCRU��6RKPG

6GEQPFCT[�$DU��*NWVGU��+KR�)NGZQTU��/QYGT�%CEM

%GIKP�MPGGNKPI�YKVJ�[QWT�MPGGU�JKR�YKFVJ�CRCTV��&WTN�[QWT�VQGU�WPFGT�

3NCEG�[QWT�JCPFU�QP�[QWT�NQYGT�DCEM��/GPIVJGP�[QWT�URKPG�CPF�GZRCPF�[QWT�EJGUV�YKVJCP�KPJCNG�

6NQYN[�CTEJ�DCEM�YKVJ�CP�GZJCNG��MGGRKPI�[QWT�JKRU�QXGT�[QWT�MPGGU��2PG�CV�C�VKOG��DTKPI[QWT�JCPFU�VQ�VJG�KPUKFGU�QH�[QWT�CPMNGU��5GUV�[QWT�PGEM�KP�C�PGWVTCN�RQUKVKQP�

+QNF�VJG�RQUG�CPF�VCMG�UNQY��FGGR�DTGCVJU�

5GVWTP�[QWT�JCPFU�VQ�[QWT�DCEM��VJGP�TKUG�YKVJ�CP�KPJCNG�CPF�UKV�DCEM�QP�[QWT�JGGNU�

0QFKHKECVKQP��.GGR�[QWT�JCPFU�QP�[QWT�NQY�DCEM�VQ�NGUUGP�VJG�UVTGVEJ�

�$XQKF�VJKU�RQUG�KH�[QW�JCXG�C�PGEM�QT�DCEM�KPLWT[�

Page 26: Yoga for Beginners - WorkoutLabs · 2021. 1. 27. · plate. After all, diet is just as important to health as exercise and relaxation. The yogic diet focuses on pure, wholesome foods

:/ )KV 3QYGTGF�D[�:QTMQWV/CDU�)KV

&CV�6VTGVEJ� l�0CTLCTKCUCPC OCT�LCT�GG�$+�UCJ�PCJ

3TKOCT[�OWUENG�ITQWR�U��/QYGT�%CEM��0KFFNG�%CEM���/CVU��6RKPG��8RRGT�%CEM��/QYGT�7TCRU

6GEQPFCT[�1GEM��8RRGT�7TCRU��6JQWNFGTU��:TKUVU

%GIKP�QP�CNN�HQWTU��%TKPI�[QWT�YTKUVU�FKTGEVN[�WPFGT�[QWT�UJQWNFGTU�CPF�MPGGU�WPFGT�[QWTJKRU��%TKPI�[QWT�JGCF�VQ�C�PGWVTCN�RQUKVKQP�

:KVJ�CP�KPJCNG��CTEJ�[QWT�URKPG��TGCEJKPI�[QWT�JGCF�CPF�VCKNDQPG�VQYCTF�VJG�UM[��/GV[QWT�DGNN[�FTQR�VQYCTF�VJG�HNQQT�

:KVJ�CP�GZJCNG��TQWPF�[QWT�URKPG��FTCYKPI�[QWT�JGCF�CPF�VCKNDQPG�VQYCTF�VJG�HNQQT�

5GRGCV�VJKU�OQXGOGPV�

0QFKHKECVKQP��3NCEG�C�HQNFGF�DNCPMGV�WPFGT�[QWT�MPGGU�HQT�EWUJKQP�

&JCKT� l�8VMCVCUCPC QQV�MCJ�7$+�UCJ�PCJ

3TKOCT[�OWUENG�ITQWR�U��&JGUV��*NWVGU��+KR�)NGZQTU��+COUVTKPIU��4WCFTKEGRU��6JQWNFGTU

6GEQPFCT[�$DU��$PMNGU��7TKEGRU��8RRGT�%CEM��/QYGT�7TCRU

6VCPF�YKVJ�[QWT�HGGV�VQIGVJGT�QT�JKR�YKFVJ�CRCTV��HGGV�RCTCNNGN�

5GCEJ�[QWT�CTOU�VQYCTF�VJG�UM[�YKVJ�CP�KPJCNG��RCNOU�HCEKPI�GCEJ�QVJGT�

%GPF�[QWT�MPGGU�YKVJ�CP�GZJCNG�CPF�UJKHV�[QWT�JKRU�DCEM�CPF�FQYP��CU�KH�[QWĆTG�UKVVKPIQP�CP�KOCIKPCT[�EJCKT��0CMG�UWTG�VJCV�[QWT�MPGGU�CTG�PQV�DG[QPF�[QWT�VQGU��*C\GFKCIQPCNN[�FQYPYCTF�

+QNF�VJG�RQUG�CPF�VCMG�UNQY��FGGR�DTGCVJU�

5KUG�YKVJ�CP�KPJCNG��VJGP�GZJCNG�CPF�TGNGCUG�[QWT�CTOU�

�$XQKF�VJKU�RQUG�KH�[QW�JCXG�NQY�DNQQF�RTGUUWTG�

Page 27: Yoga for Beginners - WorkoutLabs · 2021. 1. 27. · plate. After all, diet is just as important to health as exercise and relaxation. The yogic diet focuses on pure, wholesome foods

:/ )KV 3QYGTGF�D[�:QTMQWV/CDU�)KV

&QTRUG� l�6CXCUCPC UJCJ�9$+�UCJ�PCJ

3TKOCT[�OWUENG�ITQWR�U��6RKPG

/KG�QP�[QWT�DCEM��%TKPI�[QWT�HGGV�YKFG�CPF�NGV�VJGO�HNQR�QRGP�

%TKPI�[QWT�CTOU�UGXGTCN�KPEJGU�CYC[�HTQO�[QWT�VQTUQ��RCNOU�WR�

0CMG�CP[�OKPQT�CFLWUVOGPVU�PGGFGF�UQ�VJCV�[QW�CTG�EQORNGVGN[�EQOHQTVCDNG�

&NQUG�[QWT�G[GU��)KPF�UVKNNPGUU�

+QNF�VJG�RQUG�CPF�VCMG�PCVWTCN�DTGCVJU��)QEWU�[QWT�CVVGPVKQP�QP�[QWT�DTGCVJ�

&QOG�QWV�QH�VJG�RQUG�UNQYN[�CPF�IGPVN[�

&QY�)CEG� l�*QOWMJCUCPC IQ�OQQ�.+$+�UCJ�PCJ

3TKOCT[�OWUENG�ITQWR�U��&JGUV��6JQWNFGTU��7TKEGRU

6GEQPFCT[�.PGGU��4WCFTKEGRU

6KV�QP�[QWT�JGGNU�YKVJ�[QWT�MPGGU�VQIGVJGT��/GPIVJGP�[QWT�URKPG�

%GPF�[QWT�NGHV�CTO�DGJKPF�[QWT�DCEM�CPF�DTKPI�VJG�JCPF�KP�DGVYGGP�[QWT�UJQWNFGTDNCFGU��RCNO�HCEKPI�CYC[�

5GCEJ�[QWT�TKIJV�CTO�WR�YKVJ�CP�KPJCNG��%GPF�[QWT�GNDQY�YKVJ�CP�GZJCNG�CPF�ENCUR�[QWTHKPIGTU�DGJKPF�[QWT�DCEM�

+QNF�VJG�RQUG�CPF�VCMG�UNQY��FGGR�DTGCVJU�

5GNGCUG�[QWT�CTOU�CPF�EJCPIG�UKFGU�

0QFKHKECVKQP��:QOGP��6KV�QP�VJG�HNQQT�CPF�ETQUU�[QWT�TKIJV�NGI�QXGT�VJG�NGHV��6VCEM�[QWTMPGGU�QP�VQR�QH�GCEJ�QVJGT�CPF�RQKPV�[QWT�VQGU�DGJKPF�[QW�

Page 28: Yoga for Beginners - WorkoutLabs · 2021. 1. 27. · plate. After all, diet is just as important to health as exercise and relaxation. The yogic diet focuses on pure, wholesome foods

:/ )KV 3QYGTGF�D[�:QTMQWV/CDU�)KV

&TQY� l�.CMCUCPC MCJ�.$+�UCJ�PCJ

3TKOCT[�OWUENG�ITQWR�U��$DU��)QTGCTOU��6JQWNFGTU��:TKUVU

6GEQPFCT[�&JGUV��7TKEGRU��8RRGT�%CEM��/QYGT�7TCRU

%GIKP�KP�C�NQY�USWCV�YKVJ�[QWT�MPGGU�YKFG��3NCEG�[QWT�JCPFU�QP�VJG�HNQQT�KP�HTQPV�QH�[QW�UJQWNFGT�YKFVJ�CRCTV�

+WI�[QWT�MPGGU�CICKPUV�[QWT�WRRGT�CTOU��5KUG�QPVQ�[QWT�VQGU�

)QEWU�[QWT�IC\G�CV�QPG�RQKPV�DGNQY�[QW��UJKHV�HQTYCTF�CPF�NKHV�[QWT�VQGU�HTQO�VJG�HNQQT�

'TCY�[QWT�HGGV�VQYCTF�[QWT�DWVVQEMU�CPF�VT[�VQ�VQWEJ�[QWT�VQGU�VQIGVJGT�

%CNCPEG�KP�VJG�RQUG�CPF�VCMG�UNQY��FGGR�DTGCVJU�

/QYGT�YKVJ�CP�GZJCNG�

0QFKHKECVKQP��3NCEG�C�RKNNQY�WPFGT�[QWT�JGCF�VQ�ICKP�EQPHKFGPEG�UJKHVKPI�[QWT�YGKIJVHQTYCTF�

�$XQKF�VJKU�RQUG�KH�[QW�JCXG�ECTRCN�VWPPGN�U[PFTQOG�

'QYPYCTF�)CEKPI�'QI� l�$FJQ�0WMJC�6XCPCUCPC CJ�FJQ�OQQ�MJCJ�6+9$+1�1$+�UCJ�PCJ

3TKOCT[�OWUENG�ITQWR�U��&CNXGU��+COUVTKPIU��0KFFNG�%CEM���/CVU��6RKPG

6GEQPFCT[�$DU��$PMNGU��*NWVGU��+KR�)NGZQTU��4WCFTKEGRU��7TKEGRU��:TKUVU

/KG�QP�[QWT�UVQOCEJ��%TKPI�[QWT�JCPFU�WPFGT�[QWT�UJQWNFGTU�CPF�URTGCF�[QWT�HKPIGTUYKFG��%TKPI�[QWT�HGGV�CU�YKFG�CU�[QWT�JKRU�CPF�EWTN�[QWT�VQGU�WPFGT�

3WUJ�KPVQ�VJG�HNQQT�CPF�EQOG�QPVQ�[QWT�MPGGU�YKVJ�CP�GZJCNG��VJGP�UNQYN[�UVTCKIJVGP[QWT�NGIU��5GNGCUG�[QWT�JGGNU�VQYCTF�VJG�HNQQT��5GCEJ�[QWT�VCKNDQPG�VQYCTF�VJG�UM[DGJKPF�[QW�VQ�NGPIVJGP�[QWT�URKPG��%TKPI�[QWT�JGCF�KP�DGVYGGP�[QWT�CTOU�

+QNF�VJG�RQUG�CPF�VCMG�UNQY��FGGR�DTGCVJU�

5GNGCUG�[QWT�MPGGU�VQ�VJG�HNQQT�YKVJ�CP�GZJCNG�CPF�UKV�DCEM�QP�[QWT�JGGNU�

�$XQKF�VJKU�RQUG�KH�[QW�JCXG�JKIJ�DNQQF�RTGUUWTG�QT�ECTRCN�VWPPGN�U[PFTQOG�

Page 29: Yoga for Beginners - WorkoutLabs · 2021. 1. 27. · plate. After all, diet is just as important to health as exercise and relaxation. The yogic diet focuses on pure, wholesome foods

:/ )KV 3QYGTGF�D[�:QTMQWV/CDU�)KV

(CING� l�*CTWFCUCPC ICT�QQ�'$+�UCJ�PCJ

3TKOCT[�OWUENG�ITQWR�U��*NWVGU��+KR�)NGZQTU��6JQWNFGTU��8RRGT�%CEM��/QYGT�7TCRU

6GEQPFCT[�$PMNGU��0KFFNG�%CEM���/CVU��4WCFTKEGRU��:TKUVU

6VCPF�YKVJ�[QWT�HGGV�VQIGVJGT��%GPF�[QWT�MPGGU�UNKIJVN[��&TQUU�[QWT�TKIJV�VJKIJ�QXGT�[QWTNGHV�VJKIJ�YKVJ�CP�KPJCNG��+QQM�[QWT�TKIJV�VQGU�DGJKPF�[QWT�ECNH�

5CKUG�[QWT�CTOU�VQ�UJQWNFGT�JGKIJV�YKVJ�CP�KPJCNG��&TQUU�[QWT�TKIJV�CTO�WPFGT�[QWT�NGHVCTO�YKVJ�CP�GZJCNG��%GPF�[QWT�GNDQYU�CPF�DTKPI�[QWT�RCNOU�VQ�VQWEJ�

*C\G�CV�QPG�RQKPV�CJGCF�QH�[QW��+QNF�VJG�RQUG�CPF�VCMG�UNQY��FGGR�DTGCVJU�

6NQYN[�WPYKPF�YKVJ�CP�GZJCNG��5GVWTP�VQ�UVCPFKPI��&JCPIG�UKFGU�

0QFKHKECVKQP��5GUV�[QWT�VQR�VQGU�QP�VJG�HNQQT�TCVJGT�VJCP�JQQMKPI�VJGO�DGJKPF�[QWT�ECNH�

�$XQKF�VJKU�RQUG�KH�[QW�JCXG�C�MPGG�KPLWT[�QT�NQY�DNQQF�RTGUUWTG�

(ZVGPFGF�&JKNFU�3QUG� l�8VVJKVC�%CNCUCPC QQ�VGG�VCJ�DCJ�/$+�UCJ�PCJ

3TKOCT[�OWUENG�ITQWR�U��*NWVGU��+KR�)NGZQTU��.PGGU��6RKPG

6GEQPFCT[�/QYGT�%CEM��0KFFNG�%CEM���/CVU��8RRGT�%CEM��/QYGT�7TCRU

6KV�QP�[QWT�JGGNU��%TKPI�[QWT�HGGV�VQIGVJGT�CPF�MPGGU�JKR�YKFVJ�CRCTV�

%GPF�HQTYCTF�YKVJ�CP�GZJCNG�CPF�TGUV�[QWT�VQTUQ�DGVYGGP�[QWT�VJKIJU��5GNCZ�[QWTVCKNDQPG�VQYCTF�[QWT�HGGV�

5GCEJ�[QWT�CTOU�HCT�HQTYCTF��6RTGCF�[QWT�HKPIGTU�CPF�RTGUU�[QWT�RCNOU�KPVQ�VJG�HNQQT�5GUV�[QWT�HQTGJGCF�QP�VJG�HNQQT�

+QNF�VJG�RQUG�CPF�VCMG�UNQY��FGGR�DTGCVJU�

5KUG�YKVJ�CP�KPJCNG�

�$XQKF�VJKU�RQUG�KH�[QW�JCXG�C�MPGG�KPLWT[�

Page 30: Yoga for Beginners - WorkoutLabs · 2021. 1. 27. · plate. After all, diet is just as important to health as exercise and relaxation. The yogic diet focuses on pure, wholesome foods

:/ )KV 3QYGTGF�D[�:QTMQWV/CDU�)KV

(ZVGPFGF�&QDTC� l�6CTCN�+CUVC�%JWLCPICUCPC UCT�CJN�JC�UVCJ�DJQQ�LQPI�$+�UCJ�PCJ

3TKOCT[�OWUENG�ITQWR�U��/QYGT�%CEM��0KFFNG�%CEM���/CVU��6RKPG��8RRGT�%CEM��/QYGT�7TCRU

6GEQPFCT[�$DU��)QTGCTOU��*NWVGU��+KR�)NGZQTU��6JQWNFGTU��7TKEGRU

/KG�QP�[QWT�UVQOCEJ��6GRCTCVG�[QWT�HGGV�JKR�YKFVJ�CRCTV��3NCEG�[QWT�JCPFU�WPFGT�[QWTUJQWNFGTU�CPF�URTGCF�[QWT�HKPIGTU��5GUV�[QWT�HQTGJGCF�QP�VJG�HNQQT�

3WUJ�KPVQ�[QWT�JCPFU�CPF�NKHV�[QWT�JGCF��EJGUV�CPF�UVQOCEJ�YKVJ�CP�KPJCNG��.GGR�[QWTRGNXKU�QP�VJG�HNQQT�

+QNF�VJG�RQUG�CPF�VCMG�UNQY��FGGR�DTGCVJU�

/QYGT�YKVJ�CP�GZJCNG�

(ZVGPFGF�6KFG�$PING� l�8VVJKVC�3CTUXCMQPCUCPC QQV�VGG�VCJ�3$56+�XCJ�MQ�1$+�UCJ�PCJ

3TKOCT[�OWUENG�ITQWR�U��*NWVGU��+KR�)NGZQTU��2DNKSWGU��4WCFTKEGRU��6JQWNFGTU

6GEQPFCT[�$PMNGU��7TKEGRU

%GIKP�UVCPFKPI��6VGR�[QWT�HGGV�����VQ���HGGV�CRCTV�YKVJ�CP�KPJCNG��%TKPI�HGGV�RCTCNNGN�

%TKPI�[QWT�CTOU�VQ�UJQWNFGT�JGKIJV��RCNOU�HCEKPI�FQYP��7WTP�[QWT�TKIJV�HQQV����FGITGGUVQ�VJG�TKIJV�

%GPF�[QWT�TKIJV�MPGG�YKVJ�CP�GZJCNG��DTKPIKPI�VJG�VJKIJ�RCTCNNGN�VQ�VJG�HNQQT��$NKIP�MPGGQXGT�CPMNG�

%GPF�VQ�VJG�TKIJV�YKVJ�CP�GZJCNG��DTKPIKPI�[QWT�HKPIGTVKRU�VQ�VJG�HNQQT�LWUV�QWVUKFG�QH[QWT�TKIJV�HQQV��5GCEJ�[QWT�NGHV�CTO�WR�YKVJ�CP�KPJCNG��VJGP�NQYGT�VJG�CTO�CNQPIUKFG�[QWTGCT��RCNO�HCEKPI�FQYP��*C\G�VQYCTF�[QWT�VQR�CTO�

+QNF�VJG�RQUG�CPF�VCMG�UNQY��FGGR�DTGCVJU�

5KUG�YKVJ�CP�KPJCNG��VJGP�GZJCNG�CPF�UVGR�[QWT�HGGV�VQIGVJGT��&JCPIG�UKFGU�

0QFKHKECVKQP��*C\G�VQYCTF�VJG�HNQQT��5GUV�[QWT�HQTGCTO�QP�[QWT�VJKIJ�KPUVGCF�QHTGCEJKPI�VQ�VJG�HNQQT�

�$XQKF�VJKU�RQUG�KH�[QW�JCXG�JKIJ�QT�NQY�DNQQF�RTGUUWTG�

Page 31: Yoga for Beginners - WorkoutLabs · 2021. 1. 27. · plate. After all, diet is just as important to health as exercise and relaxation. The yogic diet focuses on pure, wholesome foods

:/ )KV 3QYGTGF�D[�:QTMQWV/CDU�)KV

(ZVGPFGF�7TKCPING� l�8VVJKVC�7TKMQPCUCPC QQV�VGG�VCJ�VTGG�MQ�1$+�UCJ�PCJ

3TKOCT[�OWUENG�ITQWR�U��*NWVGU��+KR�)NGZQTU��+COUVTKPIU��6JQWNFGTU��6RKPG

6GEQPFCT[�&CNXGU��2DNKSWGU��7TKEGRU

%GIKP�UVCPFKPI��6VGR�[QWT�HGGV�����VQ���HGGV�CRCTV��%TKPI�HGGV�RCTCNNGN�

%TKPI�[QWT�CTOU�VQ�UJQWNFGT�JGKIJV��RCNOU�HCEKPI�FQYP��7WTP�[QWT�TKIJV�HQQV����FGITGGUVQ�VJG�TKIJV��7WTP�[QWT�NGHV�HQQV�UNKIJVN[�KP�

5GCEJ�[QWT�TKIJV�CTO�QWV�VQ�VJG�TKIJV�CPF�VJGP�FQYP�YKVJ�CP�GZJCNG��%TKPI�[QWT�JCPF�VQ[QWT�UJKP�QT�CPMNG��,PJCNG�CPF�TGCEJ�[QWT�NGHV�CTO�VQYCTF�VJG�UM[��RCNO�HCEKPI�HQTYCTF�*C\G�WR�VQYCTF�[QWT�JCPF�

+QNF�VJG�RQUG�CPF�VCMG�UNQY��FGGR�DTGCVJU�

/QQM�FQYP�CPF�CEVKXCVG�[QWT�EQTG�CPF�NGIU��5KUG�YKVJ�CP�KPJCNG��VJGP�GZJCNG�CPF�UVGR[QWT�HGGV�VQIGVJGT��&JCPIG�UKFGU�

0QFKHKECVKQP��*C\G�VQYCTF�VJG�HNQQT�

�$XQKF�VJKU�RQUG�KH�[QW�JCXG�NQY�DNQQF�RTGUUWTG�

)KTG�/QI� l�$IPKUVCODJCUCPC CJI�PGG�UVCJO�%+$+�UCJ�PCJ

3TKOCT[�OWUENG�ITQWR�U��*NWVGU��+KR�)NGZQTU

6GEQPFCT[�.PGGU��4WCFTKEGRU

%GIKP�UKVVKPI��%GPF�[QWT�MPGGU�CPF�RNCEG�[QWT�HGGV�HNCV�QP�VJG�HNQQT�

6NKFG�[QWT�NGHV�HQQV�WPFGT�[QWT�TKIJV�NGI�CPF�DTKPI�VJG�JGGN�PGCT�VJG�TKIJV�DWVVQEM��'GRGPFKPI�QP�[QWT�HNGZKDKNKV[��VT[�VQ�DTKPI�VJG�UJKP�RCTCNNGN�VQ�VJG�HTQPV�QH�[QWT�OCV��5GNGCUG�[QWT�NGHV�MPGG�VQYCTF�VJG�HNQQT�

6VCEM�[QWT�TKIJV�NGI�QP�VQR�QH�VJG�NGHV��7JG�TKIJV�CPMNG�UJQWNF�DG�LWUV�DG[QPF�VJG�NGHVMPGG��)NGZ�[QWT�HGGV��5GUV�[QWT�HKPIGTVKRU�D[�[QWT�UKFGU�

+QNF�VJG�RQUG�CPF�VCMG�UNQY��FGGR�DTGCVJU�

&CTGHWNN[�UVTCKIJVGP�[QWT�NGIU�CPF�EJCPIG�UKFGU�

�$XQKF�VJKU�RQUG�KH�[QW�JCXG�C�MPGG�QT�CPMNG�KPLWT[�

Page 32: Yoga for Beginners - WorkoutLabs · 2021. 1. 27. · plate. After all, diet is just as important to health as exercise and relaxation. The yogic diet focuses on pure, wholesome foods

:/ )KV 3QYGTGF�D[�:QTMQWV/CDU�)KV

+CNH�%QCV� l�$TFJC�1CXCUCPC CTF�JC�1$+�9$+�UCJ�PCJ

3TKOCT[�OWUENG�ITQWR�U��$DU��*NWVGU��+KR�)NGZQTU��6RKPG

6GEQPFCT[�+COUVTKPIU��4WCFTKEGRU

6KV�YKVJ�[QWT�MPGGU�DGPV��HGGV�HNCV�QP�VJG�HNQQT��%TKPI�[QWT�MPGGU�CPF�HGGV�VQ�VQWEJ�

+QNF�QP�VQ�VJG�DCEMU�QH�[QWT�MPGGU��/GCP�DCEM�YKVJ�CP�GZJCNG�UQ�VJCV�[QWT�VQGU�NKHV�HTQOVJG�HNQQT��%CNCPEG�QP�[QWT�UKVVKPI�DQPGU�

5GNGCUG�[QWT�JCPFU�CPF�DTKPI�[QWT�CTOU�CPF�UJKPU�RCTCNNGN�VQ�VJG�HNQQT�

%CNCPEG�KP�VJG�RQUG�CPF�VCMG�UNQY��FGGR�DTGCVJU�

/QYGT�[QWT�HGGV�YKVJ�CP�GZJCNG�

0QFKHKECVKQP��+QNF�DCEMU�QH�VJKIJU�HQT�UWRRQTV�

�$XQKF�VJKU�RQUG�KH�[QW�JCXG�NQY�DNQQF�RTGUUWTG��JGCTV�RTQDNGOU��QT�C�NQY�DCEM�KPLWT[�

+CNH�6RKPCN�7YKUV� l�$TFJC�0CVU[GPFTCUCPC CTF�JC�OCJV�U[GP�'5$+�UCJ�PCJ

3TKOCT[�OWUENG�ITQWR�U��*NWVGU��+KR�)NGZQTU��6JQWNFGTU��6RKPG

6GEQPFCT[�1GEM��8RRGT�7TCRU

6KV�YKVJ�[QWT�NGIU�UVTGVEJGF�KP�HTQPV�QH�[QW��%GPF�[QWT�NGHV�NGI�CPF�RNCEG�[QWT�NGHV�HQQVHNCV�QP�VJG�HNQQT��LWUV�QWVUKFG�QH�[QWT�TKIJV�MPGG�

%TKPI�[QWT�NGHV�HKPIGTVKRU�VQ�VJG�HNQQT�CDQWV�C�HQQV�DGJKPF�[QW��*GPVN[�RWUJ�KPVQ�VJG�HNQQTVQ�NGPIVJGP�[QWT�URKPG�

5GCEJ�[QWT�TKIJV�CTO�WR�YKVJ�CP�KPJCNG�

%GPF�[QWT�TKIJV�CTO�YKVJ�CP�GZJCNG��RTGUU�VJG�GNDQY�CICKPUV�VJG�NGHV�MPGG�CPF�VYKUV�VQVJG�NGHV��*C\G�QXGT�[QWT�NGHV�UJQWNFGT�

+QNF�VJG�RQUG�CPF�VCMG�UNQY��FGGR�DTGCVJU�

8PVYKUV�YKVJ�CP�KPJCNG��&JCPIG�UKFGU�

Page 33: Yoga for Beginners - WorkoutLabs · 2021. 1. 27. · plate. After all, diet is just as important to health as exercise and relaxation. The yogic diet focuses on pure, wholesome foods

:/ )KV 3QYGTGF�D[�:QTMQWV/CDU�)KV

+GCF�VQ�.PGG� l�-CPW�6KTUCUCPC LCJ�PQQ�6+((5�6+$+�UCJ�PCJ

3TKOCT[�OWUENG�ITQWR�U��+COUVTKPIU��6RKPG

6GEQPFCT[�&CNXGU��.PGGU��/QYGT�%CEM��0KFFNG�%CEM���/CVU

6KV�YKVJ�[QWT�NGIU�UVTGVEJGF�KP�HTQPV�QH�[QW��%GPF�[QWT�TKIJV�NGI�CPF�RNCEG�VJG�UQNG�QH[QWT�HQQV�CICKPUV�[QWT�NGHV�WRRGT�VJKIJ��)NGZ�[QWT�NGHV�HQQV�

7WTP�[QWT�WRRGT�DQF[�VQYCTF�[QWT�GZVGPFGF�NGI��6NQYN[�DGPF�HQTYCTF�YKVJ�CP�GZJCNG�:CNM�[QWT�JCPFU�FQYP�[QWT�NGI�CPF�ITCUR�[QWT�UJKP��CPMNG��QT�VQGU��5GNCZ�[QWT�PGEM�

+QNF�VJG�RQUG�CPF�VCMG�UNQY��FGGR�DTGCVJU�

5KUG�YKVJ�CP�KPJCNG��&JCPIG�UKFGU�

�$XQKF�VJKU�RQUG�KH�[QW�JCXG�CUVJOC�QT�C�MPGG�KPLWT[�

,PENKPGF�3NCPG� l�3WTXQVVCPCUCPC 3225�XQJV�7$+�1$+�UCJ�PCJ

3TKOCT[�OWUENG�ITQWR�U��*NWVGU��+KR�)NGZQTU��2DNKSWGU��6RKPG��7TKEGRU

6GEQPFCT[�&CNXGU��&JGUV��)QTGCTOU��+COUVTKPIU��1GEM��8RRGT�7TCRU��:TKUVU

6KV�YKVJ�[QWT�NGIU�UVTGVEJGF�KP�HTQPV�QH�[QW��%TKPI�[QWT�HGGV�VQ�VQWEJ��3NCEG�[QWT�JCPFUQP�VJG�HNQQT�UGXGTCN�KPEJGU�DGJKPF�[QW��HKPIGTU�RQKPVKPI�CYC[��<QWT�JCPFU�UJQWNF�DG�CUYKFG�CU�[QWT�UJQWNFGTU�

3TGUU�[QWT�HGGV�KPVQ�VJG�HNQQT�CPF�NKHV�[QWT�JKRU�VQYCTF�VJG�UM[�YKVJ�CP�KPJCNG��5GNCZ�[QWTPGEM�KP�C�PGWVTCN�RQUKVKQP�

+QNF�VJG�RQUG�CPF�VCMG�UNQY��FGGR�DTGCVJU�

/QYGT�YKVJ�CP�GZJCNG�

0QFKHKECVKQP��,H�[QWTG�FQWDNG�LQKPVGF��VWTP�[QWT�HKPIGTU�VQYCTF�[QW�

�$XQKF�VJKU�RQUG�KH�[QW�JCXG�ECTRCN�VWPPGN�U[PFTQOG��QT�C�UJQWNFGT�QT�YTKUV�KPLWT[�

Page 34: Yoga for Beginners - WorkoutLabs · 2021. 1. 27. · plate. After all, diet is just as important to health as exercise and relaxation. The yogic diet focuses on pure, wholesome foods

:/ )KV 3QYGTGF�D[�:QTMQWV/CDU�)KV

/KQP� l�6KOJCUCPC UKO�+$+�UCJ�PCJ

3TKOCT[�OWUENG�ITQWR�U��6RKPG��:TKUVU

6GEQPFCT[�.PGGU��4WCFTKEGRU

6KV�QP�[QWT�JGGNU��%TKPI�[QWT�HGGV�VQIGVJGT�CPF�MPGGU�YKFG�

3NCEG�[QWT�RCNOU�QP�VJG�HNQQT�KP�DGVYGGP�[QWT�MPGGU��HKPIGTU�RQKPVGF�VQYCTF�HGGV�6VTCKIJVGP�[QWT�CTOU�CPF�NGPIVJGP�[QWT�URKPG�

,PJCNG�FGGRN[�VJTQWIJ�[QWT�PQUG�

2RGP�[QWT�OQWVJ�YKFG��UVKEM�QWV�[QWT�VQPIWG��NQQM�WR�CPF�GZJCNG�YJKNG�OCMKPI�CąJJJCCCĆ�UQWPF��&NQUG�[QWT�OQWVJ��7CMG�C�PCVWTCN�DTGCVJ�

5GRGCV�VJKU�DTGCVJ�HKXG�VKOGU��5GNGCUG�VJG�RQUG�

/QEWUV� l�6CNCDCUCPC UJCJN�CJ�%+$�UCJ�PCJ

3TKOCT[�OWUENG�ITQWR�U��*NWVGU��+KR�)NGZQTU��+COUVTKPIU��6RKPG��7TKEGRU

6GEQPFCT[�$DU��&CNXGU��0KFFNG�%CEM���/CVU

/KG�QP�[QWT�UVQOCEJ��6GRCTCVG�[QWT�HGGV�JKR�YKFVJ�CRCTV�CPF�DTKPI�[QWT�CTOU�D[�[QWTUKFGU��RCNOU�WR��5GUV�[QWT�HQTGJGCF�QP�VJG�HNQQT�

5CKUG�[QWT�JGCF��EJGUV��CTOU�CPF�NGIU�YKVJ�CP�KPJCNG��5GCEJ�[QWT�JGCF�CPF�VQGU�CYC[HTQO�GCEJ�QVJGT�

+QNF�VJG�RQUG�CPF�VCMG�UNQY��FGGR�DTGCVJU�

/QYGT�YKVJ�CP�GZJCNG�

�$XQKF�VJKU�RQUG�KH�[QW�JCXG�JKIJ�DNQQF�RTGUUWTG�QT�JGCTV�EQPFKVKQPU�

Page 35: Yoga for Beginners - WorkoutLabs · 2021. 1. 27. · plate. After all, diet is just as important to health as exercise and relaxation. The yogic diet focuses on pure, wholesome foods

:/ )KV 3QYGTGF�D[�:QTMQWV/CDU�)KV

2EGCP�%TGCVJKPI� l�8LLC[K�3TCPC[COC QQ�-$,�[GG�35$+1�$+�<$+0�CJ

3TKOCT[�OWUENG�ITQWR�U��$DU��&JGUV

6KV�KP�C�EQOHQTVCDNG�RQUKVKQP��/GPIVJGP�[QWT�URKPG�

5GUV�[QWT�JCPFU�QP�[QWT�MPGGU��&NQUG�[QWT�G[GU�

2RGP�[QWT�OQWVJ��$U�[QW�GZJCNG��EQPVTCEV�[QWT�VJTQCV�CPF�OCMG�C�ąJJJCCCĆ�UQWPF��CU�KH[QW�YGTG�HQIIKPI�C�OKTTQT��,V�UJQWNF�UQWPF�NKMG�C�UQHV�YJKURGT�

1QY�ENQUG�[QWT�OQWVJ�CPF�DTGCVJG�VJTQWIJ�[QWT�PQUG�QPN[��DWV�EQPVKPWG�OCMKPI�VJKUąJJJCCCĆ�UQWPF�YKVJ�GCEJ�KPJCNG�CPF�GZJCNG�

5GRGCV����TQWPFU�QH�VJKU�DTGCVJ�

0QFKHKECVKQP��3NCEG�C�HKTO�EWUJKQP�QT�TQNNGF�OCV�WPFGT�[QWT�DQVVQO�VQ�DTKPI�OQTG�NGPIVJVQ�[QWT�URKPG�

3CNO�7TGG� l�7CFCUCPC 7$+'�$+�UCJ�PCJ

3TKOCT[�OWUENG�ITQWR�U��$DU��6RKPG

6GEQPFCT[�$PMNGU��&JGUV��4WCFTKEGRU��6JQWNFGTU��8RRGT�%CEM��/QYGT�7TCRU��:TKUVU

6VCPF�YKVJ�[QWT�HGGV�JKR�YKFVJ�CRCTV�

5GUV�[QWT�JCPFU�QP�VQR�QH�[QWT�JGCF�YKVJ�CP�GZJCNG��HKPIGTU�KPVGTNQEMGF�

5GCEJ�[QWT�RCNOU�VQYCTF�VJG�UM[�YKVJ�CP�KPJCNG��&QOG�QP�VQ�[QWT�VQGU�CPF�UVTGVEJ�[QWTYJQNG�DQF[�

%CNCPEG�JGTG�HQT�QPG�QT�OQTG�UNQY�FGGR�DTGCVJU�

(ZJCNG�CPF�NQYGT��5GRGCV�VJKU�OQXGOGPV�

Page 36: Yoga for Beginners - WorkoutLabs · 2021. 1. 27. · plate. After all, diet is just as important to health as exercise and relaxation. The yogic diet focuses on pure, wholesome foods

:/ )KV 3QYGTGF�D[�:QTMQWV/CDU�)KV

3NCPM�)NQY� l�.WODJCMCUCPC�9KP[CUC MQQO�DJCJ�.$+�UCJ�PCJ�XKP�[CJ�UC

3TKOCT[�OWUENG�ITQWR�U��$DU��2DNKSWGU��6JQWNFGTU��6RKPG

6GEQPFCT[�0KFFNG�%CEM���/CVU��4WCFTKEGRU��7TKEGRU��:TKUVU

%GIKP�KP�'QYPYCTF�)CEKPI�'QI��%TKPI�[QWT�JCPFU�CU�YKFG�CU�[QWT�UJQWNFGTU�CPF�HGGV�CUYKFG�CU�[QWT�JKRU��6RTGCF�[QWT�HKPIGTU�YKFG��5GCEJ�[QWT�VCKNDQPG�VQYCTF�VJG�UM[�DGJKPF[QW�

:KVJ�CP�KPJCNG��UJKHV�HQTYCTF�KPVQ�3NCPM��DTKPIKPI�[QWT�UJQWNFGTU�QXGT�[QWT�YTKUVU�

:KVJ�CP�GZJCNG�RWUJ�DCEM�KPVQ�'QYPYCTF�)CEKPI�'QI�

5GRGCV�VJKU�OQXGOGPV�

0QFKHKECVKQP��/QYGT�[QWT�MPGGU�VQ�VJG�HNQQT�

�$XQKF�VJKU�RQUG�KH�[QW�JCXG�JKIJ�DNQQF�RTGUUWTG�QT�ECTRCN�VWPPGN�U[PFTQOG�

3NQY� l�+CNCUCPC JC�/$+�UCJ�PCJ

3TKOCT[�OWUENG�ITQWR�U��+COUVTKPIU��6JQWNFGTU��6RKPG

6GEQPFCT[�1GEM��8RRGT�7TCRU��7TKEGRU

/KG�QP�[QWT�DCEM�YKVJ�[QWT�CTOU�CNQPIUKFG�[QWT�DQF[��RCNOU�FQYP��/KHV�[QWT�NGIU�CPFJKRU�YKVJ�CP�KPJCNG��VJGP�UWRRQTV�[QWT�NQY�DCEM�YKVJ�[QWT�JCPFU�

6NQYN[�NQYGT�[QWT�NGIU�QXGTJGCF�YKVJ�CP�GZJCNG��DTKPIKPI�[QWT�VQGU�VQ�VJG�HNQQT��7T[�VQUVTCKIJVGP�[QWT�NGIU�

,H�[QWT�VQGU�VQWEJ�VJG�HNQQT��TGNGCUG�[QWT�JCPFU�HTQO�[QWT�DCEM�CPF�RTGUU�[QWT�RCNOUKPVQ�VJG�HNQQT�

+QNF�VJG�RQUG�CPF�VCMG�UNQY��FGGR�DTGCVJU�

7WEM�[QWT�EJKP�KPVQ�[QWT�EJGUV�CPF�YKVJ�CP�GZJCNG�UNQYN[�TQNN�FQYP�QPG�XGTVGDTC�CV�CVKOG�

0QFKHKECVKQP��%TKPI�HGGV�YKFG�CPF�JQNF�QPVQ�CPMNGU�

�$XQKF�VJKU�RQUG�KH�[QW�JCXG�C�PGEM�KPLWT[�

Page 37: Yoga for Beginners - WorkoutLabs · 2021. 1. 27. · plate. After all, diet is just as important to health as exercise and relaxation. The yogic diet focuses on pure, wholesome foods

:/ )KV 3QYGTGF�D[�:QTMQWV/CDU�)KV

3[TCOKF� l�3CTUXQVVCPCUCPC 3$56+�XQ�7$+�1$+�UCJ�PCJ

3TKOCT[�OWUENG�ITQWR�U��+COUVTKPIU��6JQWNFGTU��6RKPG

6GEQPFCT[�&CNXGU��:TKUVU

%GIKP�UVCPFKPI��6VGR�[QWT�NGHV�HQQV�CDQWV���HGGV�DCEM�YKVJ�CP�GZJCNG��.GGRKPI�[QWT�JGGNUKP�QPG�NKPG��RQKPV�[QWT�NGHV�HQQV����FGITGGU�VQ�VJG�NGHV��)CEG�[QWT�VQTUQ�HQTYCTF�

3TGUU�[QWT�RCNOU�VQIGVJGT�DGJKPF�[QWT�DCEM�YKVJ�CP�KPJCNG��2RGP�[QWT�EJGUV�

%GPF�HQTYCTF�YKVJ�CP�GZJCNG��5GCEJ�[QWT�HQTGJGCF�VQYCTF�[QWT�MPGG�

+QNF�VJG�RQUG�CPF�VCMG�UNQY��FGGR�DTGCVJU�

5KUG�YKVJ�CP�KPJCNG��VJGP�GZJCNG�CPF�UVGR�[QWT�HGGV�VQIGVJGT��&JCPIG�UKFGU�

0QFKHKECVKQP��+QNF�QRRQUKVG�GNDQYU�DGJKPF�[QWT�DCEM��QT�TGCEJ�DQVJ�JCPFU�VQ�VJG�HNQQT�

�$XQKF�VJKU�RQUG�KH�[QW�JCXG�JKIJ�DNQQF�RTGUUWTG�QT�C�DCEM�KPLWT[�

5GENKPGF�6RKPCN�7YKUV� l�6WRVC�0CVU[GPFTCUCPC UQQR�VCJ�OCJV�U[GP�'5$+�UCJ�PCJ

3TKOCT[�OWUENG�ITQWR�U��*NWVGU��+KR�)NGZQTU��/QYGT�%CEM��6RKPG

6GEQPFCT[�2DNKSWGU

/KG�QP�[QWT�DCEM��6VTGVEJ�[QWT�CTOU�QWV�CV�UJQWNFGT�JGKIJV��RCNOU�FQYP�

%GPF�[QWT�TKIJV�NGI�CPF�RNCEG�[QWT�HQQV�HNCV�QP�VJG�HNQQT�PGZV�VQ�[QWT�NGHV�MPGG��3NCEG[QWT�NGHV�JCPF�QP�VQR�QH�[QWT�TKIJV�MPGG�

:KVJ�CP�GZJCNG�IGPVN[�IWKFG�[QWT�TKIJV�MPGG�VQYCTF�VJG�HNQQT��*C\G�VQYCTF�VJG�TKIJV�

+QNF�VJG�RQUG�CPF�VCMG�UNQY��FGGR�DTGCVJU�

8PVYKUV�YKVJ�CP�KPJCNG��&JCPIG�UKFGU�

Page 38: Yoga for Beginners - WorkoutLabs · 2021. 1. 27. · plate. After all, diet is just as important to health as exercise and relaxation. The yogic diet focuses on pure, wholesome foods

:/ )KV 3QYGTGF�D[�:QTMQWV/CDU�)KV

6JQWNFGTUVCPF� l�6CTXCPICUCPC UCT�9$+1�*$+�UCJ�PCJ

3TKOCT[�OWUENG�ITQWR�U��$DU��1GEM��8RRGT�7TCRU��6JQWNFGTU

6GEQPFCT[�&JGUV��6RKPG��8RRGT�%CEM��/QYGT�7TCRU

/KG�QP�[QWT�DCEM�YKVJ�[QWT�CTOU�CNQPIUKFG�[QWT�DQF[��RCNOU�FQYP��/KHV�[QWT�NGIU�CPFJKRU�YKVJ�CP�KPJCNG��VJGP�UWRRQTV�[QWT�NQY�DCEM�YKVJ�[QWT�JCPFU�

:CNM�[QWT�JCPFU�FQYP�[QWT�DCEM�CPF�DTKPI�[QWT�GNDQYU�ENQUG�VQIGVJGT��5GCEJ�[QWTHGGV�VQYCTF�VJG�UM[��5GNCZ�[QWT�VQGU�

+QNF�VJG�RQUG�CPF�VCMG�UNQY��FGGR�DTGCVJU�KPVQ�[QWT�DGNN[�

/QYGT�[QWT�HGGV�DGJKPF�[QWT�JGCF��RNCEG�[QWT�RCNOU�HNCV�QP�VJG�HNQQT��VWEM�[QWT�EJKP�KPVQ[QWT�EJGUV�CPF�YKVJ�CP�GZJCNG�UNQYN[�TQNN�FQYP�QPG�XGTVGDTC�CV�C�VKOG�

$NYC[U�HQNNQY�UJQWNFGTUVCPF�YKVJ�KVU�EQWPVGTRQUGU��3NQY�CPF�)KUJ�

�$XQKF�VJKU�RQUG�KH�[QW�JCXG�JKIJ�DNQQF�RTGUUWTG��JGCFCEJG��PGEM�KPLWT[��QT�C�JGCTVEQPFKVKQP�

6VCPFKPI�)QTYCTF�%GPF� l�8VVCPCUCPC QQ�7$+�1$+�UCJ�PCJ

3TKOCT[�OWUENG�ITQWR�U��+COUVTKPIU��/QYGT�%CEM��6RKPG

6GEQPFCT[�&CNXGU��0KFFNG�%CEM���/CVU��8RRGT�%CEM��/QYGT�7TCRU

6VCPF�YKVJ�[QWT�HGGV�VQIGVJGT��HGGV�RCTCNNGN��%GPF�HQTYCTF�HTQO�[QWT�JKRU�YKVJ�CP�GZJCNG�/GPIVJGP�[QWT�VQTUQ�CU�[QW�EQOG�FQYP��5GCEJ�[QWT�RCNOU�VQYCTF�VJG�HNQQT�QP�GKVJGTUKFG�QH�[QWT�HGGV�

'TCY�[QWT�MPGGECRU�WR�CPF�NKHV�[QWT�UKVVKPI�DQPGU�VQYCTF�VJG�UM[��/GV�[QWT�JGCF�JCPI�

+QNF�VJG�RQUG�CPF�VCMG�UNQY��FGGR�DTGCVJU�

3NCEG�[QWT�JCPFU�QP�[QWT�JKRU��/GPIVJGP�[QWT�URKPG�YKVJ�CP�KPJCNG�CPF�TKUG�VQ�UVCPFKPI�

0QFKHKECVKQP��%GPF�[QWT�MPGGU��+QNF�QPVQ�[QWT�UJKPU�VQ�NGUUGP�VJG�UVTGVEJ�

�$XQKF�VJKU�RQUG�KH�[QW�JCXG�JKIJ�DNQQF�RTGUUWTG�

Page 39: Yoga for Beginners - WorkoutLabs · 2021. 1. 27. · plate. After all, diet is just as important to health as exercise and relaxation. The yogic diet focuses on pure, wholesome foods

:/ )KV 3QYGTGF�D[�:QTMQWV/CDU�)KV

6VCPFKPI�<QIC�6GCN� l�'CPFC[COCPC�<QIC�0WFTCUCPC FCJP�FCJ�[CJO�PCJ�[Q�ICJ�OQQ�'5$+�UCJ�PCJ

3TKOCT[�OWUENG�ITQWR�U��+COUVTKPIU��4WCFTKEGRU��6JQWNFGTU��8RRGT�%CEM��/QYGT�7TCRU

6GEQPFCT[�&JGUV��*NWVGU��+KR�)NGZQTU��6RKPG��7TKEGRU

6VCPF�YKVJ�[QWT�HGGV�JKR�YKFVJ�CRCTV��%TKPI�HGGV�RCTCNNGN��5GCEJ�[QWT�JCPFU�VQYCTF�VJGUM[�YKVJ�CP�KPJCNG��RCNOU�HCEKPI�GCEJ�QVJGT�

%GPF�[QWT�MPGGU�YKVJ�CP�GZJCNG�CPF�UJKHV�[QWT�JKRU�DCEM�CPF�FQYP�

,PVGTNQEM�[QWT�HKPIGTU�DGJKPF�[QW�YKVJ�CP�KPJCNG��2RGP�[QWT�EJGUV�

%GPF�HQTYCTF�YKVJ�CP�GZJCNG��MGGRKPI�[QWT�MPGGU�DGPV��'TCY�[QWT�EJGUV�VQYCTF�[QWTVJKIJU�CPF�TGCEJ�[QWT�CTOU�WR�CPF�HQTYCTF��5GNCZ�[QWT�PGEM�

/KHV�[QWT�VQTUQ�YKVJ�CP�KPJCNG��TGNGCUG�[QWT�JCPFU�CPF�TGCEJ�[QWT�JCPFU�VQYCTF�VJG�UM[�

5GRGCV�VJKU�OQXGOGPV�

�$XQKF�VJKU�RQUG�KH�[QW�JCXG�JKIJ�DNQQF�RTGUUWTG�

6VTKMKPI�&QDTC� l�6JCUJCPM�%JWLCPICUCPC UJCJ�UJCJPM�DJQQ�LCJPI�$+�UCJ�PCJ

3TKOCT[�OWUENG�ITQWR�U��$DU��2DNKSWGU��6JQWNFGTU��6RKPG

6GEQPFCT[�%KEGRU��0KFFNG�%CEM���/CVU��7TKEGRU��:TKUVU

%GIKP�KP�(ZVGPFGF�&JKNFĆU�3QUG��UKV�DCEM�QP�[QWT�JGGNU�CPF�TGCEJ�[QWT�CTOU�KP�HTQPV�QH[QW��%TKPI�[QWT�JCPFU�UJQWNFGT�YKFVJ�CRCTV�

:KVJ�CP�KPJCNG��NKHV�[QWT�JKRU��DGPF�[QWT�GNDQYU�CPF�UNKFG�[QWT�EJGUV�HQTYCTF�CNQPI�VJGHNQQT��7JGP�RTGUU�KPVQ�[QWT�JCPFU�CPF�TGCEJ�[QWT�EJGUV�HQTYCTF�CPF�WR��EQOKPI�KPVQ(ZVGPFGF�&QDTC�

:KVJ�CP�GZJCNG��NKHV�[QWT�JKRU�CPF�RWUJ�[QWTUGNH�DCEM�KPVQ�(ZVGPFGF�&JKNFĆU�3QUG�

5GRGCV�VJKU�OQXGOGPV�

0QFKHKECVKQP��5KUG�QPN[�KPVQ�/QY�&QDTC��MGGRKPI�[QWT�DGNN[�QP�VJG�HNQQT�CPF�GNDQYUDGPV�

Page 40: Yoga for Beginners - WorkoutLabs · 2021. 1. 27. · plate. After all, diet is just as important to health as exercise and relaxation. The yogic diet focuses on pure, wholesome foods

:/ )KV 3QYGTGF�D[�:QTMQWV/CDU�)KV

6YC[KPI�3CNO�7TGG� l�7KT[CMC�7CFCUCPC VGGT�[CJM�CJ�7$+'�$+�UCJ�PCJ

3TKOCT[�OWUENG�ITQWR�U��$DU��2DNKSWGU��6RKPG

6GEQPFCT[�0KFFNG�%CEM���/CVU��6JQWNFGTU��8RRGT�%CEM��/QYGT�7TCRU��:TKUVU

6VCPF�YKVJ�[QWT�HGGV�YKFGT�VJCP�[QWT�UJQWNFGTU�

:KVJ�CP�KPJCNG��UVTGVEJ�[QWT�RCNOU�VQYCTF�VJG�UM[��HKPIGTU�KPVGTNQEMGF�

%GPF�VQ�VJG�TKIJV�YKVJ�CP�GZJCNG��'Q�PQV�OQXG�[QWT�JKRU�

5KUG�VQ�EGPVGT�YKVJ�CP�KPJCNG��&JCPIG�UKFGU�CPF�TGRGCV�VJKU�OQXGOGPV�

7KIGT� l�9[CIJTCUCPC X[CJ�*5$+6�CJ�PCJ

3TKOCT[�OWUENG�ITQWR�U��$DU��6RKPG

6GEQPFCT[�*NWVGU��+KR�)NGZQTU��.PGGU��/QYGT�%CEM��6JQWNFGTU��:TKUVU

%GIKP�QP�CNN�HQWTU��%TKPI�[QWT�YTKUVU�FKTGEVN[�WPFGT�[QWT�UJQWNFGTU�CPF�[QWT�MPGGU�WPFGT[QWT�JKRU��%TKPI�[QWT�JGCF�VQ�C�PGWVTCN�RQUKVKQP�

:KVJ�CP�KPJCNG��TGCEJ�[QWT�TKIJV�HQQV�VQYCTF�VJG�UM[��$TEJ�[QWT�URKPG�CPF�NQQM�WR�

:KVJ�CP�GZJCNG��FTCY�[QWT�TKIJV�MPGG�VQYCTF�[QWT�PQUG��5QWPF�[QWT�URKPG�

5GRGCV�VJKU�OQXGOGPV��VJGP�EJCPIG�UKFGU�

0QFKHKECVKQP��3NCEG�C�HQNFGF�DNCPMGV�WPFGT�[QWT�MPGGU�HQT�EWUJKQP�

Page 41: Yoga for Beginners - WorkoutLabs · 2021. 1. 27. · plate. After all, diet is just as important to health as exercise and relaxation. The yogic diet focuses on pure, wholesome foods

:/ )KV 3QYGTGF�D[�:QTMQWV/CDU�)KV

7TGG� l�9TMUCUCPC XTKM�6+$+�UCJ�PCJ

3TKOCT[�OWUENG�ITQWR�U��$PMNGU��.PGGU��4WCFTKEGRU��6RKPG

6GEQPFCT[�&CNXGU��*NWVGU��+KR�)NGZQTU��+COUVTKPIU��/QYGT�%CEM

6VCPF�YKVJ�[QWT�HGGV�VQIGVJGT��6JKHV�[QWT�YGKIJV�QPVQ�[QWT�TKIJV�NGI��3NCEG�VJG�UQNG�QH[QWT�NGHV�HQQV�CNQPI�VJG�KPUKFG�QH�[QWT�TKIJV�VJKIJ��GKVJGT�CDQXG�QT�DGNQY�[QWT�MPGG�

6NQYN[�TGCEJ�[QWT�CTOU�QWV�CPF�VJGP�WR�YKVJ�CP�KPJCNG��%TKPI�[QWT�RCNOU�VQ�VQWEJQXGTJGCF�

*C\G�CV�QPG�RQKPV�CJGCF�QH�[QW��+QNF�VJG�RQUG�CPF�VCMG�UNQY��FGGR�DTGCVJU�

5GNGCUG�[QWT�CTOU�CPF�NGI�YKVJ�CP�GZJCNG��&JCPIG�UKFGU�

0QFKHKECVKQP��,H�[QW�HKPF�KV�FKHHKEWNV�VQ�DCNCPEG��RNCEG�[QWT�JGGN�QP�VQR�QH�VJG�QRRQUKVGHQQV�

�$XQKF�VJKU�RQUG�KH�[QW�JCXG�NQY�DNQQF�RTGUUWTG�

:CTTKQT�,� l�9KTCDJCFTCUCPC�, 9((5�CJ�DJCJ�'5$+�UCJ�PCJ�QPG

3TKOCT[�OWUENG�ITQWR�U��*NWVGU��+KR�)NGZQTU��+COUVTKPIU��0KFFNG�%CEM���/CVU��4WCFTKEGRU��8RRGT�%CEM��/QYGT7TCRU

6GEQPFCT[�&CNXGU��2DNKSWGU��6JQWNFGTU

%GIKP�UVCPFKPI��6VGR�[QWT�NGHV�HQQV�����VQ���HGGV�DCEM�YKVJ�CP�GZJCNG��.GGRKPI�[QWT�JGGNUKP�QPG�NKPG��RQKPV�[QWT�NGHV�HQQV����FGITGGU�VQ�VJG�NGHV��)CEG�[QWT�VQTUQ�HQTYCTF�

5GCEJ�[QWT�CTOU�VQYCTF�VJG�UM[�YKVJ�CP�KPJCNG��RCNOU�HCEKPI�GCEJ�QVJGT�

%GPF�[QWT�TKIJV�MPGG�YKVJ�CP�GZJCNG��DTKPIKPI�VJG�VJKIJ�RCTCNNGN�VQ�VJG�HNQQT��$NKIP�MPGGQXGT�CPMNG�

+QNF�VJG�RQUG�CPF�VCMG�UNQY��FGGR�DTGCVJU�

6VTCKIJVGP�[QWT�NGI�YKVJ�CP�KPJCNG��VJGP�GZJCNG�CPF�UVGR�[QWT�HGGV�VQIGVJGT��5GNGCUG�[QWTCTOU��&JCPIG�UKFGU�

�$XQKF�VJKU�RQUG�KH�[QW�JCXG�JKIJ�DNQQF�RTGUUWTG�QT�JGCTV�RTQDNGOU�

Page 42: Yoga for Beginners - WorkoutLabs · 2021. 1. 27. · plate. After all, diet is just as important to health as exercise and relaxation. The yogic diet focuses on pure, wholesome foods

:/ )KV 3QYGTGF�D[�:QTMQWV/CDU�)KV

:CTTKQT�,,� l�9KTCDJCFTCUCPC�,, 9((5�CJ�DJCJ�'5$+�UCJ�PCJ�VYQ

3TKOCT[�OWUENG�ITQWR�U��*NWVGU��+KR�)NGZQTU��4WCFTKEGRU��8RRGT�%CEM��/QYGT�7TCRU

6GEQPFCT[�%KEGRU��&JGUV��+COUVTKPIU��.PGGU��7TKEGRU

%GIKP�UVCPFKPI��6VGR�[QWT�HGGV�����VQ���HGGV�CRCTV�YKVJ�CP�KPJCNG��%TKPI�HGGV�RCTCNNGN�

%TKPI�[QWT�CTOU�VQ�UJQWNFGT�JGKIJV��RCNOU�HCEKPI�FQYP��7WTP�[QWT�TKIJV�HQQV����FGITGGUVQ�VJG�TKIJV�

%GPF�[QWT�TKIJV�MPGG�YKVJ�CP�GZJCNG��DTKPIKPI�VJG�VJKIJ�RCTCNNGN�VQ�VJG�HNQQT��$NKIP�MPGGQXGT�CPMNG��*C\G�RCUV�[QWT�TKIJV�HKPIGTU�

+QNF�VJG�RQUG�CPF�VCMG�UNQY��FGGR�DTGCVJU�

6VTCKIJVGP�[QWT�NGI�YKVJ�CP�KPJCNG��VJGP�GZJCNG�CPF�UVGR�[QWT�HGGV�VQIGVJGT��5GNGCUG�[QWTCTOU��&JCPIG�UKFGU�

�$XQKF�VJKU�RQUG�KH�[QW�JCXG�JKIJ�DNQQF�RTGUUWTG�

:KFG�/GIIGF�)QTYCTF�%GPF� l�3TCUCTKVC�3CFQVVCPCUCPC RTC�6$5�GG�VCJ�3$+�FQJ�7$+1�1$+�UCJ�PCJ

3TKOCT[�OWUENG�ITQWR�U��+COUVTKPIU��/QYGT�%CEM��6RKPG

6GEQPFCT[�&CNXGU��*NWVGU��+KR�)NGZQTU��0KFFNG�%CEM���/CVU��8RRGT�%CEM��/QYGT�7TCRU

6VCPF�YKVJ�[QWT�HGGV�VQIGVJGT��6VGR�[QWT�HGGV���VQ���HGGV�CRCTV��%TKPI�HGGV�RCTCNNGN�

3NCEG�[QWT�JCPFU�QP�[QWT�JKRU��/GPIVJGP�[QWT�URKPG�YKVJ�CP�KPJCNG�

%GPF�HQTYCTF�YKVJ�CP�GZJCNG��MGGRKPI�[QWT�URKPG�NQPI��%TKPI�[QWT�HKPIGTVKRU�QT�RCNOU�VQVJG�HNQQT�CPF�YCNM�VJGO�DCEM�WPVKN�VJG[ĆTG�KP�NKPG�YKVJ�[QWT�HGGV�

5GNCZ�[QWT�PGEM�CPF�FTCY�[QWT�UJQWNFGTU�CYC[�HTQO�[QWT�GCTU�

+QNF�VJG�RQUG�CPF�VCMG�UNQY��FGGR�DTGCVJU�

%TKPI�[QWT�JCPFU�VQ�[QWT�JKRU�CPF�GPICIG�[QWT�DCEM�OWUENGU��,PJCNG�CPF�UNQYN[�TKUGYKVJ�C�HNCV�DCEM��(ZJCNG�CPF�UVGR�[QWT�HGGV�VQIGVJGT�

0QFKHKECVKQP��%GPF�MPGGU�UNKIJVN[�

�$XQKF�VJKU�RQUG�KH�[QW�JCXG�NQY�DCEM�RTQDNGOU�

Page 43: Yoga for Beginners - WorkoutLabs · 2021. 1. 27. · plate. After all, diet is just as important to health as exercise and relaxation. The yogic diet focuses on pure, wholesome foods

:/ )KV 3QYGTGF�D[�:QTMQWV/CDU�)KV

:KPF�5GNGCUG� l�3CXCPOWMVCUCPC RCJ�YCJP�OQQM�7$+�UCJ�PCJ

3TKOCT[�OWUENG�ITQWR�U��/QYGT�%CEM��6RKPG

6GEQPFCT[�$DU��.PGGU

/KG�QP�[QWT�DCEM�YKVJ�[QWT�NGIU�VQIGVJGT�

%GPF�[QWT�TKIJV�NGI�YKVJ�CP�GZJCNG��KPVGTNCEG�[QWT�HKPIGTU�CTQWPF�[QWT�UJKP�CPF�JWI�[QWTMPGG�KPVQ�[QWT�EJGUV��,PJCNG�FGGRN[�

/KHV�[QWT�JGCF�YKVJ�CP�GZJCNG�CPF�VQWEJ�[QWT�HQTGJGCF�QT�EJKP�VQ�[QWT�MPGG��+QNF�HQT�CHGY�UGEQPFU�

/QYGT�[QWT�JGCF�VQ�VJG�HNQQT�YKVJ�CP�KPJCNG��&QPVKPWG�JWIIKPI�[QWT�MPGG�CPF�VCMG�UNQY�FGGR�DTGCVJU��5GNGCUG�

&JCPIG�UKFGU�

�$NYC[U�UVCTV�YKVJ�VJG�TKIJV�NGI�CU�VJKU�HQNNQYU�VJG�OQXGOGPV�QH�VJG�EQNQP�

Page 44: Yoga for Beginners - WorkoutLabs · 2021. 1. 27. · plate. After all, diet is just as important to health as exercise and relaxation. The yogic diet focuses on pure, wholesome foods

May your mind and body be filled with energy and peace.

© WorkoutLabs. Resale or unauthorized

distribution of this program is prohibited.

Page 45: Yoga for Beginners - WorkoutLabs · 2021. 1. 27. · plate. After all, diet is just as important to health as exercise and relaxation. The yogic diet focuses on pure, wholesome foods

Build your own yoga sequenceswith WorkoutLabs Fit for personal use or

WorkoutLabs Train for teachers and instructors

Shop Yoga Cards