Yoga for Beginners

“Submit to a daily practice. Your loyalty to that is a ring at the door. Keep knocking, and eventually the joy inside will look out to see who is there.”


Feet Exercise

  • Take the legs long in front of you. Start by pointing the toes. Curl the toes forward and pull them back. Repeat this 5 times.
  • Then curl the whole foot forward and pull the foot back. Repeat this five times.
  • Then slowly rotate the feet clockwise at the ankle in circles, for five times.
  • Then slowly rotate the feet counter-clockwise at the ankle in circles, for five times.

  • This action stretches and strengthens the foot and ankle muscles while maintaining mobility in the ankle and foot joints.

    Shoulder Exercise

  • Put the right hand on your right shoulder and the left hand on your left shoulder.
  • Then slowly rotate the arms forward at the shoulder in circles, for five times.
  • Then slowly rotate the arms backward at the shoulder in circles, for five times.

  • This action stretches and strengthens the shoulder muscles while maintaining mobility in the shoulder joints.

    Abdomen Exercise

  • Sit down on the floor crossing the legs while maintaining a straight back (Lotus Position). Put the hands on your knees.
  • Slowly move just the abdomen clockwise in a circle for five times. You are trying to make a circle using the belly button.
  • Then slowly move just the abdomen counter-clockwise in a circle for five times.

  • This action stretches and strengthens the abdomen muscles.

    Spine Exercise

  • 1. Sit down on the floor crossing the legs while maintaining a straight back (Lotus Position). Put the hands on your knees.
  • 2. Bring just your shoulders front and the stomach back.
  • 3. Then just bring your shoulders back and the stomach front.
  • 4. Repeat steps 2 and 3, five times.

  • This action stretches and strengthens and the spine.

    Neck Exercise

  • Sit down on the floor crossing the legs while maintaining a straight back (Lotus Position). Put the hands on your knees.
  • Slowly rotate your neck clockwise five times.
  • Then slowly rotate your neck counter-clockwise five times.

  • This action stretches and strengthens the neck muscles.

    Eye Exercise

    Like any other muscles, the eye muscles need exercise to be healthy. Most of the time, we only shift our eyes minimally, as when reading, and turn our heads if we want to look elsewhere. Without moving your head, these five eye exercises will strengthen the eye muscles, help prevent eye strain and improve eye sight.

  • Breath normally during this exercise.
  • Look up and then look down. Repeat this five times.
  • Look at the right and then look at the left. Repeat this five times.
  • Look at the top-right and then look at bottom-left. Repeat this five times.
  • Look at the top-left and then look at bottom-right. Repeat this five times.
  • Roll your eyes clockwise five times.
  • Roll your eyes counter clockwise five times.


  • “One becomes firmly established in practice only after attending to it for a long time, without interruption and with an attitude of devotion.” ~ Yoga Sutra I.14