Yoga is a combination of physical as well as mental exercise . You cannot achieve great success in any field until unless you don’t have a good Physical health and good mental health ,yoga provide you both essential things .
First begin with physical exercise. you don’t have to go through rough and tough physical exercise I will explain some basic exercise (in yogic culture these are called asana).These are also called Surya Namaskar Aasan.
1- Pranamasana (Prayer pose)
Stand at the edge of your mat, keep your feet together and balance your weight equally on both the feet. Expand your chest and relax your shoulders. As you breathe in, lift both arms up from the sides, and as you exhale, bring your palms together in front of the chest in prayer position.
2-Hastauttanasana (Raised arms pose)
Breathing in, lift the arms up and back, keeping the biceps close to the ears. In this pose, the effort is to stretch the whole body up from the heels to the tips of the fingers.
3- Hastapadasana (Standing forward bend)
Breathing out, bend forward from the waist keeping the spine erect. As you exhale completely, bring the hands down to the floor beside the feet.
You may bend the knees, if necessary, to bring the palms down to the floor. Now make a gentle effort to straighten the knees. It’s a good idea to keep the hands fixed in this position and not move them henceforth until we finish the sequence.
4-Ashwa Sanchalanasana (Equestrian pose)
Breathing in, push your right leg back, as far back as possible. Bring the right knee to the floor and look up.
Ensure that the left foot is exactly in between the palms.
5- Dandasana (Stick pose)
As you breathe in, take the left leg back and bring the whole body in a straight line.
Keep your arms perpendicular to the floor.
6-Ashtanga Namaskara (Salute with eight parts or points)
Gently bring your knees down to the floor and exhale. Take the hips back slightly, slide forward, rest your chest and chin on the floor. Raise your posterior a little bit. The two hands, two feet, two knees, chest and chin (eight parts of the body) should touch the floor.
7-Bhujangasana (Cobra pose)
Slide forward and raise the chest up into the Cobra pose. You may keep your elbows bent in this pose with the shoulders away from the ears. Look up at the ceiling.
As you inhale, make a gentle effort to push the chest forward; as you exhale, make a gentle effort to push the navel down. Tuck the toes under. Ensure you’re stretching just as much as you can and not forcing your body.
8- Adho Mukha Svanasana (Downward facing dog pose)
Breathing out, lift the hips and the tailbone up to bring the body into an inverted ‘V’ pose.
If possible, try and keep the heels on the ground and make a gentle effort to lift the tailbone up, going deeper into the stretch.
9- Ashwa Sanchalanasana (Equestrian pose)
Breathing in, bring the right foot forward in between the two hands. The left knee goes down on the floor. Press the hips down and look up.
Place the right foot exactly between the two hands and the right calf perpendicular to the floor. In this position, make a gentle effort to push the hips down towards the floor, to deepen the stretch.
10-Hastapadasana (Standing forward bend)
Breathing out, bring the left foot forward. Keep the palms on the floor. You may bend the knees, if necessary.
Gently straighten the knees, and if you can, try and touch your nose to the knees. Keep breathing.
11- Hastauttanasana (Raised arms pose)
Breathing in, roll the spine up. Raise the hands up and bend backward a little bit, pushing the hips slightly outward.
Ensure that your biceps are beside your ears. The idea is to stretch up more rather than stretching backward.
12-Tadasana (Mountain pose)
As you exhale, first straighten the body, then bring the arms down. Relax in this position and observe the sensations in your body.
This completes one set of Surya Namaskar. Complete the round by repeating the steps.
Nowcoming to mental exercise
There is total 112 exercise which You can do but here I will explain only one very basic exercise.
one which I am going to explain is a simple breathing exercise with focusing on your NOSTRIL, where Air touch your nose, you will feel cool at that point . when you breathe in and breathe out feel it at same point and nothing else you have to do.
sit like this and start –