Yoga Routine For Beginners

Yoga and Fitness

How to achieve the perfect harmony of the soul and body. We are also gonna look at yoga routine for beginners.

yoga program for beginners

Yoga an old ancient science whose beginning is lost far into the darkness of the ages. Its history is quite interesting.

In a cave where the waves of the Indian Ocean broke down, Yoga Shiva’s god taught his charming wife, Parvati, goddess Hatha Vida.

The science of Hatha Yoga’s mysterious techniques,including asanas, the magical poses whose practice reserved only for the Indian gods just as the nectar was only for the immortals of Olympus).

Once, a fish, enchanted by God’s charming melodious voice, watched these strange exercises. By doing them, it has undergone a radical change – becoming a human being!

This was the first Yogi with the name Matsiendra, which in Sanskrit means “fish makes a human”.

Matsiendra studied in great secrecy these techniques, passed down through the centuries by a pupil teacher (guru).

Thus the legend claims that Yoga, taught by Shiva to his wife, spread around the world through a fish that became human.
This applies especially to Hatha Yoga – Yoga of the body, to physical and mental health.


(devanagari and sanskrit योग) is part of the traditional physical and mental disciplines created in India.

This is one of the six so-called Vedic philosophicalschools (philosophical systems set in the Old Indian religious texts), which accepts meditation as the primary means of achieving liberation.

The origin of the word “yoga” in Sanskrit has 3 roots, describing three different basic meanings:

  • first importance, resulting from transition verb yudzhir (युजिर्, yujir), which means connect, tie, connection, merge, coalesce, uptight (युनक्ति, yunakti)
  • second origin of the word comes down to transitional verb yudzh (युज्, yuj) – manage, control (योजयति, yojayati)
  • third meaning comes from neuter yudzh (युज्, yuj) the importance of concentration (युज् समाधौ, yuj samādhau).

In short, this philosophical system offers a methodology for “expanding” consciousness and “associating” it with Supreme Reason.
It should be noted that over time the word “yoga” acquires
additional meanings, often related to the specific practice.
There are at least 40 meanings in which it is used.
Yogin is the one who practices the physical, mental and spiritual discipline of Yoga.

Definitions of Yoga Specialists

yoga types

The term Yoga is best defined by the Director of the Yogi Scientific Research Institute in Bombay, Shri Yogendra:

“Yoga means a way of life that makes it possible to achieve full physical, spiritual and moral health.”

The rational character of Yoga is in contradiction with religious rites and dogmas The Yoga system has nothing to do with religion and different beliefs.

The use of Yoga is not limited to caste, religion, belief, race, nationality, age, or gender. throw that practicing yoga is associated with faith in God. “

And that’s what the famous 117-year-old Dhirendra Brahmachari, director of the Vishwathan Yogashram Research Institute in Delhi writes:

“Yoga means discipline of the mind and the body, and it is not intended for a narrow circle.

Training does not involve in itself becoming a hermit in the loneliness of the mountains.It is for the ordinary human living a normal life, whatever his profession, class, religion, nationality or age

There is nothing mysterious in Yoga It is not a series of religious beliefs or practices whose purpose is to develop through gradual stages such qualities of the mind that one can grasp reality and acquire self- through healthy function It can be achieved by varying degrees known in Yoga as the eighth way. “


The basically practiced Yoga lines (or paths) are:

  • Jnana Yoga (Yoga of Knowledge)
  • Karma Yoga (Yoga of Action)
  • Bhakti Yoga (Yoga of Cosmic Love)
  • Raja Yoga (“the King of Yoga”)
  • Hatha Yoga (Body Yoga)

Other not so popular are Sahaja Yoga, Vipassana, Atiogoga, Kriya Yoga and Tantra Yoga.

The founder of the Yoga system is considered to be the sage Patanjali, who distinguishes it from the already existing yoga experience in his Yoga Sutra.

The terminology in it is entirely taken by the Vedas and is consistent with their authority.

This is why Yoga belongs to one of the six Orthodox (recognizing the authority of the Vedas) systems – Mimansa, Sankhya, Niaya, Veishishika, Vedanta and Yoga.

There is a system known as Ashtanga Yoga (asht – eight and “anga – level, level) that has eight levels, each of which is interrelated with the previous one and represents an optimal basis for learning and achieving the next one. The division of Yoga into separate species is formal:

  • Yama – self-esteem or rules of public behavior (between individuals)
  • Niyama – Code of Personal Behavior (Intolerant Self-discipline)
  • Asana – body positions or poses, exercise
  • Pranayama – conscious control of the breathing rhythm
  • Pratiahara – the withdrawal of the senses and the relative independence of the mind from them
  • Dharanah – Direction, Concentration of Thought
  • Dhiana – Retention of thought, meditation
  • Samadhi – self-realization or enlightenment (state of complete insight into the essence of this object).

These eight grades are grouped into three types:

  • Ethical self-discipline (Yama and Niyama)
  • Body Self-discipline (Asana, Pranayama, and Pratiahara)
  • Mental self-discipline (Dharana, Dhana and Samadhi)

Ashtanga Yoga

applies the Sankhya philosophy in practice in order to achieve Mokha (liberation) and builds classical Yoga. This original Yoga is explained by Patanjali in his work.

The system in question tries to explain the nature of the mind and the means to achieve what is described as the ultimate, highest, but not last, goal of life – the kayavle, the liberation of the spirit (Purusha) from matter (Prakriti).

Caivalia is also known as Nirvana, which translates roughly “not through the material,” and is interpreted as a higher state of existence, freed from the bonds of the material body.

The main purpose of Yoga is the fusion of human being with nature. Outside India, Yoga mostly associates with Asana (physical poses) and Pranayama (conscious control of breathing) in Hatha Yoga. Yoga has five pivot points:

  • correct exercises (asanas) – our body is designed to move and exercise. If our lifestyle does not provide enough movement of the muscles and joints over time, illnesses and discomfort emerge. Appropriate exercises should be enjoyable for the one who performs them and at the same time are useful for the body, mind and spirit.
  • proper breathing (pranayama) – Yoga teaches us how to use our lungs as much as possible and control breathing. Proper breathing should be deep, slow and rhythmic. It improves vitality and cleanses the mind.
  • proper relaxation – through complete relaxation of the muscles, the nervous system is rejuvenated and inner peace is achieved.
  • proper diet – the food we eat affects our mind. Yoga recommends vegetarian food.
  • positive thinking and meditation – this is the most important part. We are what we think. We must try to think positively and creatively, which will help us to achieve excellent health and a calm mind. A positive view of life can be developed by studying and practicing the techniques of Vedanta philosophy.

Speaking today about Yoga, we usually understand Hatha Yoga (physical Yoga, or, as we have already mentioned, Yoga of the Body). This is the path of excellent health.

According to yogis, our body is lively with “positive” and “negative” currents, and when these currents are in full balance, we enjoy excellent health. In the language of ancient symbolism, the “positive” current is called the word “Ha” (Sun), and the “negative” is called “Tha” (Moon).

From the merging of the two words, Hatha Yoga, in the sense of an excellent knowledge of the two energies (of the Sun – Positive and of the Moon – Negative), their harmonic bonding, their complete equilibrium and the possibility of control over them (their full obedience “, In our gain).

Since “Ha” also means an individual soul, and “Tha” is one of the names of god Shiva, in a higher sense “Hatha” can be interpreted as the union of man with God, ie. with the cosmos.

Food and Diet

yoga diet plan

In addition to body and mind hygiene, yogis adhere to certain eating habits. It is far more difficult to practice Hatha Yoga without a yogic diet.

It includes all the essential nutrients – protein, carbohydrates, fats, vitamins, mineral salts, trace elements and dyes.

Yogic meals have the following basic requirements:

  1. Food needs to meet the body’s needs of proteins, carbohydrates, fats, vitamins and mineral salts. It is important that this food consists of fresh and raw (unprepared) plant food products. According to yogis, they contain a greater amount of prana, absorbed into the sun’s energy
  2. When digesting food from the digestive system, no poisons must be formed that reduce flexibility and thus prevent the asanas from being mastered. Foods with such an adverse effect are meat, eggs, legumes and others.
  3. Food should not contain irritants (hot, acidic, bitter, strong spices, alcohol, etc.) that prevent concentration.

The yogis offer the most suitable foods: nuts, almonds, hazelnuts, peanuts, cereals – wheat (especially sprouted), oatmeal, rice, chickpeas etc., fresh and dried fruits and vegetables, milk and dairy products, oil and vegetable oils. This milk-vegetarian diet fully satisfies the body’s needs of all nutrients.

Weekly Diet Plan

weekly diet plan

Monday – milk day (first landing day)

Its purpose is to give rest to the digestive system. One of the treatments in the “Hygiene of the Body” (English salt, enema, etc.) is done. If cleansing is with English salt, it should be taken immediately after the morning yoga session, after an hour and a half the first bowel discharge.

After 15-20 minutes a glass of warm milk (or sour milk) is drunk, a second is taken at lunch and in the evening a third glass of milk. The same procedure is followed when applying another method of cleansing – 15-20 minutes after its execution the first cup of milk is drunk. You should refrain from eating bread (smoking cigarettes, drinking alcohol) on this day.


  • Breakfast. Oatmeal or milk. Oatmeal is consumed boiled or raw after being pre-soaked in water from the evening. Sweetened if desired with some honey.
  • Lunch. Rice or potato soup with a little olive oil, grated carrots and celery; a few boiled potatoes and cheese.
  • Dinner. Yoghurt. It is advisable not to consume bread this day, but if you can not survive, eat wheat, rye or type bread.


  • breakfast. Fruits according to the season (dried fruits are soaked in water from the evening). If you feel hungry, drink a cup of warm milk or tea with cheese and 1-2 slices of full-fat bread after 15 minutes.
  • Lunch. General food, which is full of fresh fruits (before meals) and vegetables (in the form of a salad of carrots, lettuce, radish, tomatoes, cucumbers, peppers, etc.)
  • Dinner. Light meal.

Thursday – fruit-vegetable day (second landing day).

  • Breakfast. Fresh or dried fruit.
  • Lunch. Salad with olive oil and lemon juice; boiled or sprouted grain with honey and crushed nuts (nuts, almonds, hazelnuts, peanuts).
  • Dinner. Fruits (maybe some wheat).

No protein foods (milk, cheese, etc.) should be taken this day. Those who want to lose weight can eat all day fruit or morning and evening fruit, and at lunch – vegetables. You can also drink only juices – morning and evening fruit, and at lunch – vegetable.

Friday –rice day. There may be two variants depending on the weight.

The first option is suitable for people with normal weight:

  • Breakfast. Milk with rice or rice flour.
  • Lunch. Tomato or spinach soup with rice; salad; sirmes of fresh or sour cabbage or vine leaves with rice. Optionally, you can choose different types of rice dishes combined with fresh vegetables. Bread should be complete.
  • Dinner. Rice pudding.

Second option (overweight):

  • Breakfast. Milk with rice without sugar (can with a scoop of honey).
  • Lunch. Rice dish.
  • Dinner. Rice pudding.

With this option, no bread should be consumed. In fact, for full people, Friday is the third day of unloading.


  • Breakfast. Boiled or sprouted wheat, a glass of fresh milk or tea (linden, brioche, etc.) with curd (cheese).
  • Lunch. General food (vegetarian). Bread should be complete
  • Dinner. Yoghurt, cheese or cottage cheese with butter and toasted bread.

Sunday – general food

This is the day when the follower is about to deny meat by the “gradual” method, allows eating light meats (chicken or fish). Normally, on a Sunday, a person spends with their family and can “relax” a little (within acceptable Yoga limits), given that the other day is unloading.

This mode is just a sample scheme that can regulate your diet. Landing days must be strictly observed. For the rest of the day, you can combine a variety of foods, making sure they are 60-80% as raw.

After a while (months, years), the milk day can become water (complete refrain from food). On the water day, apart from the cleansing of the bowel (Basty), the stomach (Kunzhalla) is also performed.

On Friday (on the rice day – second option) 3-4 hours after lunch, the Wighy hygiene exercise can be done (see “Body Hygiene”).

Those who have not yet given up on the meat can consume it no more than twice a week (for example on Wednesdays and Sundays) but only at noon, with meat meals being “balanced” with lots of fresh fruits and vegetables.

As a result of this weekly regime, initially with the introduction of 2 unloading days (Monday and Thursday), the author lowered his weight from 107 to 78 kg for less than 6 months.

Then with the introduction of 1 day abstention from food (Monday of milk became a water day) and observing the two unloading days – Thursday is fruit-vegetable, and Friday – rice, for one year and several months the author came to normal according to Yoga weight – 62-63 kg at a height of 182 cm. This weight is kept constant for more than 20 years with a minimum deviation of 1 kg.

Of course, it should not be forgotten that the effect of this diet is favorable only when combined with the regular practice of the other elements of Yoga – Pranayama, Asana, Kriya and Concentration. Once the practitioner reaches normal weight, it is good to pass on only one unloading day (for example, Monday).

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In conclusion about yoga

Yoga is the path to excellent health and it begins by training the body. Its purpose is to direct the energies of life-either to continue life or to awaken the spiritual energies necessary to perfect human.

Hatha Yoga, based on the exercise of Asana (Physical Positions) and Pranayama (Voluntary Control of Breathing) against a background of mind concentration and general relaxation (of muscles and psyche), aims at maintaining strong health, the continuation of youth, and life in the presence of excellent psychophysical harmony.

In short – Yoga helps us to live properly and in full harmony with nature.

Who can practice Hatha Yoga? Of course, everyone can benefit from the serious methodical handling of Hatha Yoga – healthy and ill, men and women from 10 to 60 years of age (before and after these age limits should consult a specialist), persons from all professions and social strata. Or else – Hatha Yoga is accessible to everyone!

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