Yoga for Complete Beginners | Full Body Basics in 15 Days | Dr. Hansaji

If you are completely new to yoga, you may wonder where to begin. You do not need to be flexible, strong or fit before you start. This beginner-friendly session takes you through the foundations of yoga step by step. In this video, you will learn: -Simple joint movements to prepare the body and develop awareness -Gentle movements for the spine, including Talasana, Hastapadasana, Yashtikasana, Bhujangasana and Vakrasana -Balance practices such as Ekapadasana and Garudasana -Shavasana for conscious relaxation -Simple breath awareness and equal breathing using comfortable inhalation and exhalation -How to approach stretches and asanas without forcing or straining The aim is not to achieve a perfect posture. It is to develop awareness, coordination, flexibility, balance and steadiness gradually. If you want to use this as a 15-day starting practice, begin with shorter sessions. First learn the movements, then gradually work on coordination, stability and breathing. As you progress, you can introduce more asanas, Yogendra Pranayamas, concentration and meditation. Remember these beginner principles: move smoothly, breathe comfortably, avoid jerky movements, do not hold the breath unnecessarily, practise away from heavy meals, and never assume that more pain means more benefit. If you have a health condition or injury, take guidance from a qualified yoga teacher or therapist. Yoga also extends beyond the practice mat. The Yoga Institute's approach of Ahar, Vihar, Achar and Vichar reminds us that nutrition, rest and recreation, daily conduct and our thoughts all influence well-being. Start where you are, practise regularly and allow your body and mind to learn gradually. With consistency, yoga can become a foundation for better movement, balance, relaxation and awareness in everyday life.