Hi,
I used these set of videos to learn Yoga
http://www.myhindupage.org/index.php/hath-yoga-video-tutorials
and following are some tips for beginners:
1) Video 4: Muladhara Chakra: Siddha-sana variation -> train your foot by doing Vira-sana.
2) Video 5: Svadishthana Chakra: Janu Sirsha-sana and Paschimot-tana-sana -> pull your hands down and exhale, head will automatically come down.
3) Video 6: Manipura Chakra: Sarv-anga-sana, Hala-sana, Sarva-sana -> These were easy for me, just inhale forcefully when in position.
4) Video 7: Anahatha Chakra: Vira-sana -> use a blanket or phone book initially.
Paryanka-sana -> use your hands initially to support while doing down backwards, stop where your thighs starts feels on lot of fire, but do take some heat initially. In case your leg is rotating while walking next day, take a days break for Vira-sana and Paryanka-sana
5) Video 8: Vishudha-Chakra: Bhujanga-sana and Dhanura-sana -> these were easy for me. just follow the video.
6) Video 9: Ajna-Chakra: Saalamba-sirsha-sana - do it near a wall, no pressure on neck, almost all the body weight has to be supported by hands.
7) Video 10, 11: Sahas-rara-Chakra: Later
General breathing rule:
Bend forward- exhale.
Coming back or bending backwards- inhale.
