STANDING POSTURES

VEERASANA 1 2

3

4

Posture

Vira means brave. The way a brave man takes position while attacking his enemy, the similar position is formed in this asana, hence it is called as Virasana.

Pre position Standing Position. Procedure

1. Take the left foot forward and place the left foot on the floor at 2.
th e maximum distance from the initial position. Bring both the hands together, join the palms and place them on the knees of the left leg. Bend the left leg in the knee in such a way that the thigh and the calf come in 90 degrees. Keep the right leg straight. Raise the joined hands up and take them back above the head and then without bending the hands in the elbows, bend the

3.

head backward and keep the sight backward down.

Position

The front leg should be bent in 90 degrees angle and the back leg should be straight. Keep the toes frontward. The back leg, the back, the neck and both the hands form a very good arch in this position and this forming of arch is desirable, too. The body should be weighed backward and keeping the arms near the ears, the neck should also be bent downwards.

Releasing

1. Start bringing the body forward and place the hands on the 2. 3.
knee. Keep sight to the front. Straighten the knee and restore the hands to their original place. Restore the left leg to its place and take up standing position.

Duration

It should be maintained for at least one minute, to have the desired strain and benefits; with practice, duration can be increased to three minutes. In this asana the joints of the legs, the waist, the spinal column and the neck get curved in opposite direction. As a result of this, the blood circulation to these joints is regulated. The spinal column becomes elastic and its functioning improves. There is pressure on the digestive organs and the belly gets stretched, which promotes their functioning. The process of the backward bending should be slow and controlled, else it becomes difficult to maintain the balance. The loss of balance may prove injurious to certain parts of the body. Slow and controlled movements help in having halt at the needed point and avoiding the unwanted strain.

Internal Effects

Precaution

Note: This asana is to be repeated for the right leg also. TRIKONASANA

1

2

3

4

5

Posture Pre position Procedure

In this asana the position of the body becomes like a triangle (trikon). And hence, it is called Trikonasana. Standing Position.

1. Lift the left leg and place it at a maximum distance towards the 2. 3. 4.
left. Turn the toe of the left foot towards the left and inhale. Exhale and bend the left leg in the knee and place the left hand palm near the left foot toe. Take the right hand forward straight above the right ear and continue smooth breathing.

Position

It is necessary to keep the right hand, mid body and right leg in one straight line in this asana. The neck and the waist should be kept straight. The arms of the right hand should be kept touching the right

ear. At this stage, the left leg is kept bent at 90 degree angle, the left arm is kept straight & its palms placed on the floor. In this position the weight of the whole body comes on the left hand. Releasing

1. Exhale and inhailing, bring the right hand to its original place. 2. Straighten the left knee and bring the left hand to its original
place.

3. Turn the left leg toe to front. 4. Bring the left leg near the right one and take up the standing
position. Duration Internal Effects It should be kept for one minute on each side. In this asana the weight of the body comes chiefly on the calves of the bent legs and on the muscles of the hand resting on the floor and has nice effect on them. The stretching of the body has good effect on the muscles of those parts and improves their functioning. This asana is useful for the joints of the waist. Persons having complaints regarding their waist and the spinal column should do this Asana under the guidance of Yoga Expert.

Precaution

Note: This asana is to be done by taking out the right leg. VRIKSHASANA 1 2

3

4

Posture

A tree is always in a standing position, remains stable and grows upward. The similar process is involved in this asana and hence it is called Vrikshasana. Standing Position.

Pre position Procedure

1. Exhale and inhailing take both the arms up above the head
from the sides and join the palms at the top.

2. Lift the heels and stand on the toes and pull the whole body
upward. Continue smooth breathing. Position Except the toes, the whole body right from the heels to the fingers of the hands, is stretched upward. Pull the hands upward as much as possible. The more the body is kept stretched, the more it is possible to keep the balance. Keeping the legs stable, one should pull the body upward, thinking that he is being pulled up by some force. Taking the asana position continue smooth breathing, and keep the sight and the mind fixed, as looking here and there will disturb the balance of the body.

Releasing

1. Inhale, and exhailing bring both the hands down from the
sides.

2. Bring the heels on the floor and take up standing position.
Duration As this asana involves balancing, it is enough to maintain it for one minute. To have certain special results, one should increase this duration to three minutes. In this asana all the muscles are stretched in one direction at one time and then relaxed. This process helps to remove all the strains. The muscles get rest and relaxation and even the earlier strains caused by

Internal Effects

while stretching the body upward.other asanas get removed. In sitting position wrists of the hands in this Dhyana Mudra posture are kept on the respective knees and palsm facing upwards. Asana In Sitting Position DHYANA MUDRA Posture Pre position Procedure Sitting Sitting Position. Precaution The asana being simple there is nothing to bother. one should take care to maintain the balance. Position SWASTIKASANA . Palms are kept open and tips of the thumb and index fingers of both the hands are joined together forming a circle in between them. Remaining 3 fingers are kept together and relaxed. This position of the hands is called Dhyana Mudra. However.

Position In this asana the position of the body is stabilized. Continue normal breathing. Straighten the right leg in the knee. Get both the legs together. 2. one can maintain this . Keep the wrists of both the hands on the respective knees and take Dnyana Mudra.1 2 3 4 5 Posture Pre position Procedure In this asana one leg is placed on another in a peculiar way and then the position is stabilized. Releasing 1. 2. Bring the hands beside the waist. 4. This asana is particularly useful for meditation and concentration. 1. Since ancient times this Swastika is considered as auspicious symbol and this asana tries to attain the shape of swastika with legs placed on each other.5 feet. take the sitting posture. Spread both the legs and keep them at a distance of 1 to 1. 3. 4. Keep the backbone erect and sight straight. 3. Bend left leg in knee and place its soul touching inner side of the right thigh. Duration Within 10 to 12 days' practice of this asana. Bend right leg in knee and place its foot in between the thigh and the calf of the leg. Sitting Position. Straighten the left leg in the knee.

. Dnyana Mudra further helps in stabilizing pulse beats. .Head straight and eye sight fixed on the raised toes.Do not bend the legs in knees. .Note that the legs can be taken towards head for maintaining the balance. Internal Effects As the backbone is kept erect in this asana. upper arms & elbows on the ground while supporting the waist with the hands.Keep the legs straight in knees with toes pointing to the sky. Sitting for long in this asana alone can make one experience the pleasure of this asana. its functioning is greatly improved. Advanced variation – legs can be straightened at 90 degrees to the floor.Shoulders resting on the ground. which in turn reduces strain on heart.Hands. Precaution Do’s & Don’ts SAMASANA 1 2 3 . Do’s . but you can take the legs over your head while taking & releasing the position. Consequently strain on muscles is reduced.Do not move the neck while in the position.Raise the lower back & buttocks off the ground. Don’ts . Also breathing slows down.asana for 10 minutes. . . This asana is very simple and anyone can practice.Do not take the legs over your head in the position. . . . collective effect of all this is one can achieve concentration of mind. After more practice this period can be increased to 2 to 3 hours.Do not keep the legs and back in one straight line as in Sarvangasana (Shoulder stand).

one can maintain this asana for 10 minutes. Straighten the left leg in the knee. Releasing 1. 4. This asana is particularly useful for meditation and concentration.4 5 Posture In this asana the external organs of the body are kept in such a way that they stand divided in to two. right leg in such a way that its heel rests on the procreating organ. take the sitting posture. Keep the wrists of both the hands on the respective knees and take Dnyana Mudra. As the backbone is kept erect in this asana. 3. its functioning is greatly improved.5 feet. Dnyana Mudra further helps in stabilizing pulse beats. Sitting Position. 2. Continue normal breathing. Bend left leg in knee and place it touching the thigh of the 3. Duration Within 10 to 12 days' practice of this asana. collective effect of all this is one can achieve concentration of mind. Pre position Procedure 1. Get both the legs together. Position In this asana the position of the body is stabilized. which in turn reduces strain on heart. Keep the backbone erect and sight straight. After more practice this period can be increased to 2 to 3 hours. Bring the hands beside the waist. Straighten the right leg in the knee. Spread both the legs and keep them at a distance of 1 to 1. Also breathing slows down. Sitting for long in this asana alone can make one experience the pleasure of this asana. Consequently strain on muscles is reduced. Internal Effects . 4. hence the name Samasan (in Sanskrit 'sama' means equilibrium). Bend right leg in knee and place its foot in between the thigh and its heel is placed of the left leg. 2.

Bend left leg in knee and place its toe on the right thigh and 3. Sitting Position. 2. Bend right leg in knee and place its toe on the left thigh and heel on the groin of the right leg. 1. in this asana position of the legs look like blooming lotus. Keep the wrists of both the hands on the respective knees and take Dnyana Mudra. There should not be any strain on any of the muscles.Precaution People suffering from hydrocele or enlargement of testicles should not practice this asana. This asana has been given a great importance in the Yogashastra as it is best suited for Pranayam. 4.5 feet. PADMASANA 1 2 3 4 5 Posture Pre position Procedure Padma means lotus in Sanskrit. Spread both the legs and keep them at a distance of 1 to 1. If the hands are long then slightly bend those in elbows. Continue normal breathing. heel on the groin of the left leg. Meditation & concentration. . Position In this asana the position of the body is stabilized. Keep the backbone erect and sight straight.

Straighten the left leg in the knee. Bend left leg in knee and place its toe on the right thigh and heel on the groin of the left leg. Consequently strain on muscles is reduced. 1. Position In this asana the position of the body is stabilized. This asana is very simple and anyone can practice. Dnyana Mudra further helps in stabilizing pulse beats. Keep the backbone erect and sight straight. Bend right leg in knee and place its toe on the left thigh and heel on the groin of the right leg. Meditation & concentration. Keep the wrists of both the hands on the respective knees and take Dnyana Mudra. 3. Internal Effects Precaution PADMASANA (Baddha) 1 2 3 Posture Pre position Procedure Padma means lotus in Sanskrit. which in turn reduces strain on heart. 2. After more practice this period can be increased to 2 to 3 hours. Also breathing slows down. If the hands are long then slightly . Duration Within 10 to 12 days' practice of this asana. Continue normal breathing. collective effect of all this is one can achieve concentration of mind. Straighten the right leg in the knee. one can maintain this asana for 10 minutes. Bring the hands beside the waist.Releasing 1. 4. Spread both the legs and keep them at a distance of 1 to 1.5 feet. in this asana position of the legs look like blooming lotus. 2. take the sitting posture. Sitting Position. This asana has been given a great importance in the Yogashastra as it is best suited for Pranayam. As the backbone is kept erect in this asana. its functioning is greatly improved. 4. Sitting for long in this asana alone can make one experience the pleasure of this asana. 3. Get both the legs together.

Padmasana Position. 3. Releasing 1. Consequently strain on muscles is reduced. Sitting for long in this asana alone can make one experience the pleasure of this asana. Straighten the right leg in the knee. and therefore it is called Utthita Padmasana. 4. collective effect of all this is one can achieve concentration of mind. Exhale.bend those in elbows. This asana is very simple and anyone can practice. Duration Within 10 to 12 days' practice of this asana. There should not be any strain on any of the muscles. 2. The whole body weight is on both the hands. Leave the Dhyan Mudra of the hands and keep them beside the waist as in the sitting position. Bring the hands beside the waist. 2. As the backbone is kept erect in this asana. one can maintain this asana for 10 minutes. and inhailing. Also breathing slows down. . PADMASANA (Utthit) Internal Effects Precaution 1 2 3 Posture In this Asana the whole body in Padmasana is lifted up with the help of the hands. After more practice this period can be increased to 2 to 3 hours. take the sitting posture. which in turn reduces strain on heart. Straighten the left leg in the knee. Get both the legs together. Dnyana Mudra further helps in stabilizing pulse beats. lift the whole body with the help of the hands and stabilize this position keeping the breathing smooth. Pre position Procedure 1. its functioning is greatly improved.

Duration Since the whole weight comes on the hands and further it is to be balanced on the hands. Take both the hands forward and lock the fingers of both the 2. keep the shoulders slightly backward. In order to maintain the balance. It is very important to stabilize this Asana. .Position While lifting the Padmasana. Stabilize the position and continue normal breathing. so one must be careful at this point. and exhaling. PARVATASANA Internal Effects Precaution 1 2 3 Posture The body is stretched to look like a mountain peak and so it is called the Parvatasana (parvat means mountain in Sanskrit). do not allow the knees to come down. one may lose balance and fall backward. There is no point in increasing duration. 3. Keep the eye sight ahead and fixed. Sitting Position: Padmasana Pre position Procedure 1. 2. While lifting the body on the hands. hands together. Releasing 1. Keep both the hands on the knees and restore Dhyan Mudra. Take the hands over the head and turn the palms downside up facing the roof. In addition to the advantages of Padmasana it has good effect on the intestines and the muscles of the body by having good pressure on them. this Asana should be maintained for thirty seconds or so. Inhale. get the body on the floor slowly. Stretch the body upwards with the arms stretched towards the sky.

Relax the body and bring the hands as in position 1 in figure above. 1. back and abdominal muscles improves the functioning of theses parts of the body. take the sitting posture. Sitting Position. 3. Get both the legs together. 2. Stretching the arm. Straighten the left leg in the knee then straighten right leg. Take the position as in Padmasana. .Position Releasing In this asana stretching of the body is important but body is not actually lifted. This asana is very simple and anyone can practice. AKARNA DHANURASANA (Type1) 1 2 Precaution 3 4 Posture Pre position In this asana the body is stretched more like a string of bow when pulled at the time of archery. This helps cure certain problems of spinal column & cord. Duration Internal Effects You can maintain this asana for long time without any problem. 4.

legs and joints of waist and the knees. Continue normal breathing. Try to pull up the foot as much as possible. Inhale and exhaling. Consequently the efficiency of the organs increases. Keep the trunk and neck erect and the sight fixed on the other end of the left hand. one tends to bend neck. Exhale and inhaling start lifting the left foot with the right hand and pull it up to ear. Keep the right leg straight. 2. Position While trying to raise the foot up to ear. initially it may be difficult but it does not matter. 4. Take the left foot to original position. Restore the hands to their place. 2. hold it between the thumb and index finger and other 3 fingers to have a good grip of the thumb. 3. Hold the big toe of the left leg with right hand. Internal Effects In this asana great strain is exerted on hand. start bringing the foot down and place it on the thigh. Only care should be taken to keep the neck and trunk straight. Duration This asana exerts great strain and one can't maintain it for long but with practice one can maintain it for up to 30 seconds. Precaution One should avoid the temptation of attaining the ideal position if strain is unbearable.Procedure 1. But this is wrong. Bend the left leg in knee and keep the foot on the thigh of right leg. AKARNA DHANURASANA (Type2) 1 2 . 3. Hold big toe of the right leg with left hand. Releasing 1.

smooth breathing should continue. Keep the right leg straight. Exhale. Straighten the left leg and take the sitting position. and stabilize it at that point. Restore both the hands to their place. 4. and that of the right leg with the right hand. It should also be maintained for thirty seconds to experience its benefits. 1. This latter Asana exerts more strain than the former. The person with weak waist joints should not do this asana as it brings great strain to the joints. Continue normal breathing. Hold the big toe of the left leg with left hand. 3. the other leg and hand should be kept straight. Bend the left leg in knee and keep the foot on the thigh of right leg. Sitting Position. 3. 2. 2. Inhale.3 4 Posture Pre position Procedure This Asana involves another system of pulling the leg which gives the impression of a bow with an arrow to be shot and hence. The sight should be fixed on the other end of the straight hand. and inhaling start lifting the left leg with the left hand and pull it up to the left ear. and exhaling bring the left leg on the thigh of the right leg. In this asana the direction of strain is towards the joints of the waist. Note: Do this asana in the above mentioned manner by taking up the right leg on the thigh of the left leg bringing in relevant changes in the position. 1. When one leg is lifted. the name Dhanurasana. PADMASANA YOGAMUDRA (Type1) Position Releasing Duration Internal Effects Precaution . Once the Asana Position is taken.

After sufficient practice this duration can be extended upto five minutes and not beyond that. After taking the position. Keep both the hands straight.1 2 3 Posture Pre position Procedure This Asana is performed in Padmasana Position. Inhale and take both the hands back and keep the palms 2. etc. which. In this process the abdomen gets folded and that is expected. spleen. while bending in the waist. try to relax the body. one should try to set the forehead on the ground quite away from the body. however. Position In this Asana one has to sit in Padmasana and bend in the waist fully. liver. After some practice. certain glands. continue smooth breathing. requires its prolonged practice. This Asana is also used to awaken the kundalini shakti. One should take care while bending in the waist. Once the bending process is over. too. Restore the hands on the knees and take up Dhyana Mudra. It should be retained at least for one minute to get its benefits. Bending process should be slow and should go with the exhailing process or else Duration Internal Effects Precaution . and this pressure improves their functioning and removes complaints regarding digestive system & constipation. Continue smooth breathing. Exhailing bend in the waist and rest the forehead on the floor. there comes tremendous pressure on intestines. Further in order to get the abdomen folded properly. As the belly gets folded in this Asana. keep the back bone straight to experience its nice results. facing outside interlocking the thumbs. Releasing 1.. Padmasana Position 1. Exhale and inhaling be straight in the waist. 2.

2. keep the elbows erect and stuck to the chest ribs. Exhale and inhailing get straight in the waist. After prolonged practice the duration can be increased up to five minutes. 2. It is desirable to maintain this Asana at least for one minute to have the expected benefits. Padmasana Position. Inhale. Releasing 1. Position The position of this Asana is the same as type 1. Keep the right hand palm on the left hand palm. PADMASANA YOGAMUDRA (Type2) 1 2 3 Posture This Asana differs from the earlier one only in the position of hands. this latter variety is more difficult than the former. When the bending process is over. while bending forward. Pre position Procedure 1. Exhailing bend in the waist and place the forehead on the ground. Besides. Here first both the palms are placed at the navel. However. Keep the fingers quite together. The people with back problem should practice this Asana only after consulting some Yoga Expert. Keep the hands on the knees and take up Dhyana Mudra. it is a more advanced state and naturally more beneficial. except the position of the hands. continue smooth breathing. Then.one may suffer from air or gas accumulation in the belly. and exhailing set both the palms near the belly below the navel resting on the heels of the legs. Duration . One should first practice type 1 and then pass on to type 2.

Pre position Procedure 1. Bend the left leg in the knee and place its heel near the 2.Internal Effects Owing to the placement of the palms at the navel. twisting the spine and look back above the shoulder. Continue smooth . 3. there is more pressure on the belly. Now turn the neck and the trunk to the right. Sitting Position. The spine is made up of highly elastic joints and can be moved to any direction. This Asana should be done after good practice. Place the left hand in front of the right hand in such a way that the fingers of both the palms face each other and the palms remain flat on the floor. This increased pressure makes the benefits of the earlier Asana more prominent. VAKRASANA (Type 1) 1 Precaution 2 3 4 Posture This Asana is designed to twist the spine to the right and left side in from its erect position. thigh. Keep the sole of the left foot flat on the floor and the thigh and knee touching to the chest.

VAKRASANA (Type 2) Internal Effects Precaution 1 2 . Then with the support of the neck and shoulders twist the upper vertebrae to the right. Note: Following the above mentioned process. practice this Asana placing the right leg in folding position. The lower end of the spine and both the hips be placed well 3. the sight should also be turned to the right side and stabilize it in that direction. Position 1. It also has very good effect on the spinal cord and its functioning is improved. 2. Alongwith the spine the belly and other internal organs also get twisted and receive the desired strain. Straighten the left leg and take the sitting position. At the same time. Restore the hand to its place. The elasticity of the spine increases as it gets twisted in its erect position. on the floor and stabilize them. 2. 4. In this Asana the spine is to be kept straight. 3. Alongwith the neck. Releasing 1. the standing knee be kept close to the chest. With more practice this duration can be increased to six minutes. Turn the neck to the front.breathing. Duration This Asana should be retained for minimum two minutes on each side. One should avoid the temptation of attaining the ideal position if strain is unbearable.

Restore the right hand to its place and set right the palm of 3. Bend the left leg in the knee and place it near the thigh of left leg.3 4 Posture This is the advanced stage of Vakrasana. and hence it involves more strain. Straighten the left leg and take the sitting position. Place the right hand beyond the folded knee of the left leg and in front of the left hand. Releasing 1. Then with the support of the neck and shoulders twist the upper vertebrae to the left. 2. Turn the neck and the sight to the front. Position 1. Pre position Procedure 1. In Vakrasana (Type 1) the spine is twisted only with the help of the shoulders. it can be maintained up to six minutes. Alongwith the neck. Keep the palms of both the hands in opposite direction. Duration It should be maintained for two minutes on each side to have the expected benefits. 3. In this Asana the spine is to be kept straight. 3. the knee and the hand are placed in such a way that there is more pressure on the spine. 4. Note: Perform this Asana by taking up the right leg making relevant changes. . 2. Turn the sight also in the same direction and continue normal breathing. The lower end of the spine and both the hips be placed well on the floor and stabilize them. Press the standing left knee with the right hand and shoulders. Here the spine is twisted with the support of the knee alongwith the shoulder. Sitting Position. and twist the neck to the left. the sight should also be turned to the left side and stabilize it in that direction. the left hand. There should be a distance of one foot between the two hands. With practice. Here the shoulders. 2.

Sitting Position. Pre position Procedure 1. It also has very good effect on the spinal cord and its functioning is improved. 4. and hence its name Masyendrasana. Cross the right hand over the left leg and hold its big toe. This Asana in its original form is difficult to practice. Bend the left leg in the knee and place it on the other side of the right knee. . Turn the neck also to the left and continue smooth breathing. Alongwith the spine the belly and other internal organs also get twisted and receive the desired strain. 2. therefore. ARDHAMATSYENDRASANA Precaution 1 2 3 4 5 Posture It was Matsyendra rishi who designed and practiced this Asana.Internal Effects The elasticity of the spine increases as it gets twisted in its erect position. One should avoid the temptation of attaining the ideal position if strain is unbearable. it becomes possible to practice Matsyendrasana. it was simplified which is called 'Ardha Matsyendrasana'. Encircle the waist by the left hand keeping the palm inside out. Turn the shoulders and the neck to the left as much as possible. Bend the right leg in the knee and fold it fully. 3. After sufficient practice of this Asana.

2. all the advantages of that Asana are experienced more prominently in this Asana. should do this Asana after consulting some Yoga Experts. it should be maintained for two minutes on each side. Restore the hands to their place. Then. 3. 4. the smooth breathing should continue. After a good deal of practice. 6. Keep the folded right leg free. While twisting the trunk to the left. it should be released as stated above. The folded left leg is pressed by the right arm in order to twist the trunk to the left. Bring the left leg to its place and take the sitting position. Straighten the right leg. This is the advanced stage of Vakrasana. Maintaining the Asana with bearable strain. Note: Do this Asana by taking up the right leg with necessary relevant changes in taking and releasing the Asana. 5. outstrech the chest. At this point do not try to sit on the fold of the right leg. This turning process is facilitated.Position 1. Releasing 1. Turn the neck and the sight to the front. Duration In whatever form this Asana is taken up. Naturally. it can be kept for five minutes on each side. and then turn to the left as much as possible. keep the right arm touching the standing knee of the left leg and keep the downward part of the right hand parallel and very close to the knee. Persons having spinal column complaints. It has favourable effects on constipation and loss of appetite and digestive system as a whole. if it is done with exhailing. 3. try to have the ideal position and stabilize it for two minutes. 4. This twisting process is further enhanced by encircled left hand round the waist. Once the final position is attained. Straighten the spinal column and the neck. 2. SHARANAGAT MUDRA Internal Effects Precaution . While taking the right hand over the knee of the left leg.

1 2 3 Posture The position of the body in this Asana reflects the feeling of submission to God. Place the forehead on the floor at farthest distance from the crossed legs. Releasing 1. Further. attempt should be made to have this fold as complete as possible. 3. 2. After taking the final position. While outstretching the hands. Keep the breathing normal. However. Exhale. neck and the trunk and straighten it in the waist. Padmasana Position. The desire of submitting and becoming one with the Almighty God is central theme of this Asana. bend in the waist and touch the forehead on the floor keeping the hands straight. and inhaling raise the hands upward from the sides and join the palms. Keep the hands outstretched above the head. The frontward stretched arms greatly help in getting this fold. continue smooth breathing. Like Yogamudra here too the abdomen gets folded. Pre position Procedure 1. the hands should be kept as much outstretched as possible. Exhaling. Exhale. Keep the knees resting on the floor and the spinal column straight. keep the arms touching the ears. . Position 1. 2. and inhaling start raising the arms.

upright in one straight line in this Asana. Take the sitting position. Duration This Asana should be maintained at least for one and half minute to have the desired benefits. One can sit comfortably for a prolonged period in this Asana. 2. Exhaling. Sit on the pit formed by the parted heels. when the final position is attained. Keep the sight fixed at the level of the height. 4. and join the two toes. Position It is important to keep the spine. the neck and the head. The whole weight of the body be set on the spine. Take out the right leg and straighten it. 1. After practice this duration can be increased to three minutes. Internal Effects VAJRASANA 1 2 3 4 Posture Pre position Procedure Like Padmasana. Don't have any pressure on the hands. Place the palms on the knees.2. 4. Releasing 1. Sitting Position. Take out the left leg and straighten it. Remove the palms from the knees and bring them to the sides. . bring both the hands down from the sides and take up Dhyana Mudra. Fold the left leg in the knee and place the toe on the floor. Fold the right leg in the knee and place the toe on the floor 3. this is also the Asana for meditation. 2. This Asana prepares the Sadhaka mentally for the desired submission to the Almighty God. Continue smooth breathing. 3.

this Asana can be maintained for a long time. it is preferred for meditation in this Asana. . too. For this reason this Asana is recommended after Shirshasana. After taking the position. the mind also gets stabilized in this Asana. Continue smooth breathing. In this process the abdomen gets folded and that is expected. Hence. Once the bending process is over. This Asana is alsofound to be good for Pranayama. it is preferred for meditation and concentration. Position In this Asana one has to sit in Vajrasana and bend in the waist fully. After some practice. With more practice it can be kept for three hours. VAJRASANA YOGAMUDRA (Type 1) Posture Pre position Procedure This Asana is performed in Vajrasana Position. Vajrasana Position 1. facing outside interlocking the thumbs. Internal Effects Precaution The people having stiff joints and whose movements have become difficult. Such persons should practice this Asana after getting the joints free and relaxed. Further in order to get the abdomen folded properly. In the daily routine it should be kept for five minutes to experience good results. Consequently the blood circulation in the waist . Keep both the hands straight. one should try to set the forehead on the ground quite away from the body. The special fold of the legs forms one Bandha in this Asana. try to relax the body. should practice this Asana with a lot of care. Inhale and take both the hands back and keep the palms 2. Exhailing bend in the waist and rest the forehead on the floor. Along with the body. while bending in the waist.downward parts is controlled. continue smooth breathing. Hence. keep the back bone straight to experience its nice results.Duration After a little practice.

Bending process should be slow and should go with the exhailing process or else one may suffer from air or gas accumulation in the belly. there comes tremendous pressure on intestines.. and exhailing set both the palms near the belly below the navel resting on the heels of the legs. Keep the right hand palm on the left hand palm. The people with back problem should practice this Asana only after consulting some Yoga Expert. Besides. while bending forward. . One should take care while bending in the waist. Pre position Procedure 1. requires its prolonged practice. 2. and this pressure improves their functioning and removes complaints regarding digestive system & constipation. Vajrasana Position. Restore the hands on the knees and take up Vajrasana Position. When the bending process is over. As the belly gets folded in this Asana. Keep the fingers quite together. Then. Here first both the palms are placed at the navel. Duration This Asana being simple can easily be maintained for two minutes and even more. except the position of the hands. liver. Position The position of this Asana is the same as type 1. however. this latter variety is more difficult than the former. spleen. etc. continue smooth breathing. 2. One should first practice type 1 and then pass on to type 2. which. However. This Asana is also used to awaken the kundalini shakti. keep the elbows erect and stuck to the chest ribs. Exhale and inhaling be straight in the waist. Exhailing bend in the waist and place the forehead on the ground. certain glands. Inhale.Releasing 1. it is a more advanced state and naturally more beneficial. VAJRASANA YOGAMUDRA (Type 2) Internal Effects Precaution Posture This Asana differs from the earlier one only in the position of hands.

Sitting Position. Keep the hands on the knees and take up Vajrasana Position.Releasing 1. PASCHIMOTTANASANA (Half) Internal Effects Precaution 1 2 3 4 5 Posture Ardha Pashchimottanasana is not an independent Asana. This Asana should be done after good practice. This increased pressure makes the benefits of the earlier Asana more prominent. Duration This Asana should be maintained for one and half minute to have the expected results. Pashchimottanasana (ardha) is designed to enable the body to take the full position later. But since Paschimottanasana (full) is difficult to practice. Owing to the placement of the palms at the navel. Pre position . Exhale and inhailing get straight in the waist. 2. there is more pressure on the belly.

there is the possibility of the knees and thighs being raised. one experiences the benefits. Only inhale. start raising the head. it should be increased to four to five minutes. Duration Initially. While bending downward. even if it is maintained for thirty seconds. Note: Practice this Asana by folding the right leg making the relevant changes. Restore both the hands to their place. In this Asana one leg is folded and the calf and the thigh are kept to the floor. and bend downwards and touch the forehead to the knee. Straighten the left leg and take the sitting position. 2. and encircle the right hand round the waist. and this should be avoided. and inhaling. 3. hold the big toe of the right foot with the left hand 4. Continue smooth breathing. Don't allow the knee to raise. Exhaling. Exhale.Procedure 1. Fold the left leg in the knee and place the heel of the left foot near the thigh of the right leg. Of course. 2. Basically this Asana prepares the body for Pashchimottanasana (full). PASCHIMOTTANASANA (Full) Internal Effects Precaution 1 2 . Exhale completely. Releasing 1. 3. Position The process of downward bending is the same as in Pashchimottasana (full). after practice.

Releasing 1.. it becomes necessary to bend only after complete exhalation. relax the whole body and automatically the head. Exhale. 2. and hold the big toes of both the feet with both the hands. i.3 4 Posture The front side of the body is called east side. Duration One finds it difficult to take up this Asana initially. shoulder. Pre position Procedure 1. keep the heels. thighs completely touching to the floor. But with practice and patience it can be maintained for thirty seconds. right from the heels to the forehead. In exhaled state bend downward and rest the forehead on the knees. calves. Restore the hands to their place and take up the sitting position. One should bend downward as much as one's body permits and then try to stabilize at that point. and inhaling. After taking the position. keeping the breathing smooth. Continue smooth breathing. the west side. 3.e. while the back side is called the west side. it is called 'Pashchimottanasana'. 2. 2. chest will come down owing to their weight and relaxation. Later one certainly succeeds in having the final position and the duration is also increased to three minutes. keeping the spine straight. start raising the head. 3. Position 1. gets stretched and therefore. 4. In this Asana complete back side. Sitting Position. Since here the abdomen gets completely folded. After bending down. . Do not try to raise the knees in order to get the forehead on to the knees. Exhale. rest the forehead on the knees and continue smooth breathing. Try to rest the elbows on the floor. Only inhale.

Yet people suffering from such troubles should practice this Asana only after consulting some Yoga experts. continue normal breathing. This Asana is supposed to activate it. push neck backwards and chest forward with waist pushed downwards.Internal Effects 1. they get purified and their functioning is greatly improved. In Vajrasana place both the palms on the ground ahead of knees touching each other. intestines and other internal juice producing glands. Precaution It has been said that this Asana is useful for the troubles of the spine. As a result of this their functioning is also improved. HASTASHIRASANA . As the whole of the west side gets stretched. JANUHASTASANA Posture Pre position Procedure In this asana the body is stretched more like a string of bow when pulled at the time of archery. At the same time. 3. Further. in this posture relax all the muscles. the muscles of the front side get contracted and there is pressure on the lungs. 2. Sitting Position: Vajrasana. It is very useful in setting right the troubles concerning the lumber part of the spinal cord and the digestive system. there is very sensitive part in our body known as Kundalini lying in dormant stage.

continue normal breathing. In Hastshirasana stretch left leg backwards completely. EKPAD SAHAJHASTA BHUJANGASANA Posture Pre position Procedure Sitting Position: Vajrasana. Hastashirasana. DWIPAD SAHAJHASTA BHUJANGASANA Posture Pre position Procedure Sitting position. In Vajrasana bend forward in waist & place both the elbows on the ground 6 to 8 inches apart and ahead of knees with palms supporting head. In the hastashirasana posture stretch both the legs backwards as shown in figure. Hastashirasana. keep 12 inch distance between both the elbows. in this posture relax all the muscles. Vajrasana.Hastashirasana Posture Pre position Procedure Sitting Position: Vajrasana. continue normal breathing. Repeat this for right leg stretched backwards. continue normal breathing. in this posture relax all the muscles. DATTAMUDRA . in this posture relax all the muscles.

1. Supine Position. continue normal breathing. Asana In Supine Position UTTANPADASANA (With Both Legs) 1 2 Posture Pre position Procedure In this asana both the legs are raised upwards and so is called Dwipada(both legs) Uttanpadasana.Posture Pre position Procedure Sitting position. In the Vajrasana position turn your neck to the left side as much as possible. Repeat this for right side. Exhale and inhaling start raising both the legs upward and stop . Vajrasana. relax all the muscles.

Keep the back & buttocks on the ground . To start with try to maintain this for 5 to 10 seconds. . Do’s . Do not take unnecessary strain.Do not bend the legs in knees. thigh muscles and stomach muscles are stretched. Position Releasing Duration While raising the legs.2.Do not lift the lower back or buttocks. back on to the floor. it is difficult to maintain the posture. Keep the toes together and stretched towards sky. it is necessary that the legs be kept straight and close together. enzyme producing glands and other organs and helps increases their capacity. 3. if you feel uncomfortable then release the posture immediately. Internal Effects Precaution Do’s & Don’ts UTTANPADASANA (With One Legs) 1 . Inhale and exhaling. The strain reaches inner organs like small intestines.Head straight and eye sight fixed on the raised toes. Though this asana appears to be simple. The movements should be controlled otherwise this asana can strain muscles. Don’ts . when they make angle of 90 degree with the floor. bring both the legs down. One should avoid movement of legs with jerk or speed. Keep the sight at the toes of the feet. . The vertical position of the legs help improve the blood circulation. . Continue normal breathing and try to maintain the posture steady. In this asana.Arms straight with palms resting on the ground close to the body.Raise both the legs at 90 degrees to ground keeping them straight in knees with toes pointing to the sky.

Inhale and exhaling bring. 3. The movements should be controlled otherwise this asana can strain muscles. The vertical position of the legs help improve the blood circulation. Keep the toe stretched towards sky. Exhale and inhaling start raising left leg upward without 2. Continue normal breathing and try to maintain the posture steady. Internal Effects Precaution . allowing it to bend in the knee and stop when it makes an angle of 90 degree with the floor. if you feel uncomfortable then release the posture immediately. thigh muscles and stomach muscles are stretched. To start with try to maintain this for 5 to 10 seconds. it is difficult to maintain the posture. Keep the sight at the toe of the left foot. enzyme producing glands and other organs and helps increases their capacity. One should avoid movement of legs with jerk or speed.2 Posture Pre position Procedure In this asana one leg is raised up at a time and therefore it is called Ekpad (One leg) Uttanpadasana. Though this asana appears to be simple. In this asana. 1. Do not take unnecessary strain. the leg down. it is necessary that the leg be kept straight. The strain reaches inner organs like small intestines. Supine Position. back on to the floor. Position Releasing Duration While raising the leg.

Supine Position.Do not lift the lower back & buttocks. here we have treated this as an asana. Pre position .The other leg should be straight in knee and resting on the ground with toes pointing to the sky. Don’ts . . VIPARITAKARANI 1 1 2 3 ASANA POSITION Posture In 'Hathapradipika' an important book on Yoga accepts this as Mudra rather than asana. .Palms of the hands resting on the ground close to the body. Note: Repeate the same procedure for the right leg also.Head straight and eye sight fixed on the raised toes.Raise the left leg at 90 degrees to ground and keep it straight in knee with toes pointing to the sky.Do’s & Don’ts Do’s From left side . But since this very much resembles with asana position.Do not bend the legs in the knees. In this asana body is in inverted position and so is called Viprit Karani (inverted position). .Keep the back & buttocks on the ground . .

Inhailing support the waist with both the hands. .Inhale and exhaling. The toes are stretched upward. Position In this asana the arms up to the elbows are placed on the floor.Shoulders resting on the ground. Internal Effects Precaution Do’s & Don’ts Do’s . Initially if it is difficult to maintain this asana keeping the legs straight then bend the legs slightly while keeping the balance. This helps improve the blood circulation as impure blood easily reaches the heart.Head straight and eye sight fixed on the raised toes. Quite opposite position is taken in this asana.Note that the legs can be taken towards head for maintaining the balance. . upper arms & elbows on the ground while supporting the waist with the hands. . Attain the Uttanpadasana posture.Hands. Advanced variation – legs can be straightened at 90 degrees to the floor. It can only be practiced under expert guidance. Most of the times we remain either in standing or sitting position. 3. straighten the legs and stretch the toes towards sky.Keep the legs straight in knees with toes pointing to the sky. Initially you can take help of other person while raising the hips and waist. Don’ts . To some extent you can get the benefits of Shirsasana (up side down) in this posture. 3.Do not bend the legs in knees. Inhaling . slightly lower the legs towards head and 2. Keep the sight on the toes. maintaining the balance of the body remove the hands supporting the waist back to the normal position.Raise the lower back & buttocks off the ground. place the waist on the ground keeping legs straight as in the Uttanpadasana. . The body from neck to the elbows is kept straight. This asana should be maintained for 2 to 3 minutes after sufficient practice to get the desired results.Procedure 1. Continue normal breathing. Duration This asana is difficult in the beginning especially for women with heavy hips and men with big belly's. when they make angle of 90 degree with the floor. bring legs back to the normal position without jerk or speed. Exhaling raise the waist and push the legs backward over the head. . . Releasing 1. This asana should not be performed by people who are suffering from heart trouble and blood pressure problems. Exhale and inhaling start raising both the legs upward and stop 2. Exhaling . 4. 1.

Exhaling raise the waist and push the legs backward over the head. only the chin is placed in . stretch the toes towards sky. waist and the back in one straight line and this line making 90 degrees with ground. Position One should concentrate on getting the legs. . Exhale and inhaling start raising both the legs upward and stop 2.. 4. 3. Pre position Procedure 1. but you can take the legs over your head while taking & releasing the position. waist and back in one straight line and stabilize them in this position. Continue normal breathing. as it activates most of the important glands and help improve their function. The body from feet to the shoulders is in straight line. . In this asana the arms up to the elbows are placed on the floor. using your hands get the legs. Attain the Uttanpadasana posture. Even old books on Yoga proclaim importance of this asana. Supine Position. Support the waist with both the hands. Keep the sight on the toes.Do not move the neck while in the position. when they make angle of 90 degree with the floor.Do not take the legs over your head in the position.Do not keep the legs and back in one straight line as in Sarvangasana (Shoulder stand). SARVANGASANA 1 2 3 4 Posture It is considered as the best asana among all the asanas.

People suffering from headache. Internal Effects Precaution Do’s & Don’ts NOTE: As the Jalandhar bandha is practiced in this asana. maintaining the balance of the body remove the hands supporting the waist back to the normal position.the Jugular notch forming a tie which is called 'Jalandhar Bandha'. . . 3.Head straight and eye sight fixed on the raised toes. One should practice Matsyasana. Initially you can take help of other person while raising the hips and waist. Inhaling .Keep the legs straight in knees with toes pointing to the sky. should not do this asana without expert guidance. . Because of this 'Bandha' jaws can't be opened. constipation. Duration This asana is difficult in the beginning especially for women with heavy hips and men with big belly's. .Shoulders resting on the ground. . Most of the times we remain either in standing or sitting position.Do not take the legs over your head in the position. slightly lower the legs towards head and 2.The chin resting in the sternal notch. place the waist on the ground keeping legs straight as in the Uttanpadasana. upper arm & elbows on the ground while supporting the back behind chest. .Legs. Do’s .Raise the entire back & buttocks off the ground.Do not move the neck or overstrain it in chin lock position. . To some extent you can get the benefits of Shirsasana (up side down) in this posture. . hips and back are in one straight line. Releasing 1. Inhale and exhaling. heart related ailments etc. Quite opposite position is taken in this asana. (In Chin lock position) Don’ts . Exhaling. This asana controls and cures the diseases related to genital organs. It also helps cure varicose veins and haemorrhoids. it becomes necessary to practice the Matsya Bandha immediately after releasing the Sarvangasana. bring legs back to the normal position without jerk or speed. but you can take the legs over your head while taking & releasing the position. This helps improve the blood circulation as impure blood easily reaches the heart. . The 'Jalandhar Bandha' pressurizes the thyroid glands and to some extent pituitary gland thus helps improve their function.Do not bend the legs in knees. blood pressure. This asana should be maintained for 2 to 3 minutes after sufficient practice to get the desired results. brain diseases.Hands.

Hands.Try pressing the thighs in to abdomen and chest. Do not bend the back during the position.Don’t let the knees come to the ground or away from the body. (In Chin lock position) Don’ts . and can be increased to 2 minutes. Similarly the calves should touch the thighs. Continue normal breathing. Due to the pressure functioning of these parts is improved. . 2. Duration Internal Effects Precaution Do’s & Don’ts MATSYASANA . . It should be maintained for up to 45 seconds. Procedure 1. Releasing 1.The chin resting in the sternal notch. upper arm & elbows on the ground while supporting the back behind chest. 3. Stop contraction and expansion of the anus. . Position One should start practicing this asana when stability in Sarvangasana is achieved. It also has good effects on Uterus in women. in this asana a similar movement of expansion and contraction of anus of horse is expected.Raise the entire back & buttocks off the ground. 4.Legs are bent in knees and knees are just above the head or towards the ears so that the back remains straight & vertical. This Mudra has particularly good effects on the empty spaces in the stomach.Shoulders resting on the ground. 2. Bending of back brings knees close to the mouth and that is not desirable.Do not move the neck or overstrain it in chin lock position. As for the position complete folding of legs in knees and waist is very important. Contract and expand the anus in this position. . . Pre position Supine Position .ASHWINI MUDRA Ashwini Mudra Posture Ashwa means horse. To achieve maximum movements a specific position is taken which is called 'Ashwini Mudra".Don’t bend the back. Do’s . Fold both the legs in knees. Fold the legs in waist and press the thighs against stomach. 3. Any healthy person can practice this asana but women suffering from Uterus problems should do this asana under expert observation. Straighten the legs in the knees and take the Sarvangasana. . Straighten the legs in the waist. .Sarvangasana position.

5. Now with the help of the elbows raise the head. 3. Supine Position. 2. Hold the toes of the feet with hands and continue normal breathing. Pre position Procedure 1. Straighten the left leg. 4. Bring back both the legs to normal position and take supine position. curve the back backwards and place the top of the head on the floor. Fold the left leg in the knee and place it on the right thigh. 3.1 4 2 5 3 6 Posture In this asana posture the shape of the body appears similar to fish in the water. As the back is stretched in curve and head on floor. making the arch of the back. Such a statement is bold as the fact is we don't recognize the posture as fish but one can float on the water without any movement in this asana. Spread the legs one foot apart. Position In this asana. elbows. Release the toes of the feet and support the shoulders with the 2. the thighs and knees are completely placed on the ground. Fold the right leg in the knee and place it on left thigh. straighten the neck and bring the shoulders on the floor. 5. Straighten the right leg. Releasing 1. so . lot of weight is shifted to the head and throat is stretched. Duration This asana is complementary to Sarvangasana and Halasana. Slowly reducing the weight on the head. 4.

Maintain the asana until it is bearable and pleasant. Don’ts . These opposite processes help improve the circulation in these glands assuring healthy functioning. elbows. .Try to keep soft cushion under the head. Also the thigh & abdomen muscles are stretched systematically.should be maintained for one tenth of the period of the Sarvangasana or Halasana. Advanced variation – . try resting your crown on the floor. one can go on the elbows from sitting position and while resting on the elbows.The legs can be folded in swastikasana or samasana or a simple cross legged position. The support of the hands should be removed only when the head is completely ready to bear the weight. HALASANA 1 Precaution Do’s & Don’ts .For taking the position. . . Internal Effects Jalandhar Bandha in Sarvangasana pressurizes the thyroids and pituitary glands but in Matsya Bandha these glands are stretched.Do not move or pull or turn the neck while you are in the position. Do’s .One can keep the legs straight . Simple variations – . support the head and neck very carefully. Also while releasing the position. try holding toes with hands without elbows resting on the ground. The weight over the head should be taken out slowly.Lift the head with the support of hands.Do not remove the support of the elbows to neck. .Try to rest the crown of the head on the ground. . one should avoid jerks and speedy movements. releasing & maintaining the position.Legs are in padmasana (lotus pose).While taking.

In this position head. Position Keep the knees straight or else the expected pressure on the organs is not achieved. the shoulders. Also as the plough makes the hard ground soft. Continue inhaling and slowly keep the back on the ground and take the Uttanpadasana position. Continue normal breathing. digestion problems. stop when they make angle of 90 degree with the floor. hips and push the legs backward over the head. Like in Sarvangasana Jalandhar Bandha is performed and the same advantages are achieved. Pre position Procedure 1. 3. This asana should be maintained for 30 seconds after sufficient practice to get the desired results. toes and arms should rest on the ground. Releasing 1. Supine Position. This asana is also useful for gastric troubles. Try to maintain the balance. Attain the Uttanpadasana posture. 4. 3. It becomes more elastic and its overall functioning is improved. Exhaling. After exhaling completely. The chin pressed in Jalandhar Bandha. Exhale and inhaling lift the toes of the floor keeping the legs straight in knees. Duration This asana is difficult initially. Internal Effects . push the legs further back and try to touch ground with toes. Initially you can take help of other person while raising the hips and waist. start raising both the legs upward and 2.2 3 4 ASANA POSITION Posture The body takes the shape similar to a plough ( Hala in Sanskrit ). Exhaling raise the waist. especially for women with heavy hips and men with big belly's. bring legs back to the normal position without jerk or speed. In this asana the spine is stretched fully in a curve. in this asana the veins are stretched which reduces the stiffness of the body. Exhale and inhaling. All the muscles from toes to waist are also stretched helping improvement in the functioning of veins. Keep the toes stretched. 2.

As far as possible.Raise the entire back & buttocks off the ground. So the movements should be controlled at every stage of this asana.Do not bend the legs in knees. the back remains straight & vertical. The difference between these two is in this supine Noukasana muscles of abdomen and stomach are . Do’s .Arms straight with palms on the ground. Do’s & Don’ts NAUKASANA 1 2 3 Posture In this asana the shape of the body looks like a yacht and hence it is called Noukasana (Yacht in Sanskrit). .Do not move the neck or overstrain it in chin lock position. People suffering from spleen and lever complaints should do this asana after consulting Yoga expert.Keep the legs straight in knees with toes vertical on the ground over your head. .Precaution Avoid jerks or speedy movements as it might cause some injury to the backbone. . There is another Noukasana which is practiced in prone position. (In Chin lock position) Advanced variation – .One can extend the toes backwards so that top of the foot rests on the ground.The chin resting in the sternal notch. Don’ts .Shoulders resting on the ground. . . .Legs are in one straight line. .

. 2.Try to balance on the buttocks. Hold breathe. Exhale and inhaling. Do’s . start raising both the legs upward and stop when they make angle of 45 degree with the floor.You may start from sitting position if it is difficult to achieve the position from supine position.Do not bend the arms in elbows. If initially you can't catch the toes then hold the legs at ankles but don't bend the legs in knees. 1. Though this asana is useful for abdomen problems. Keep the knees straight or else the expected pressure on the organs is not achieved. Position the back. are pressurized which helps in improving the functioning. kidneys etc. Inhale & exhaling bring the hands to normal position releasing 2. Continue normal breathing. One can practice it for up to 15 seconds after sufficient practice. initially it is difficult to maintain it for long. . intestines.contracted and in the prone position Noukasana the muscles are stretched. . Organs like lever. pancreas. Internal Effects Precaution Do’s & Don’ts SHAVASANA . Attain the supine position. people who have been operated on abdomen should not do this asana.Eye sight fixed on the toes. Releasing 1. Pre position Procedure Supine Position. Continue exhaling and slowly bring the legs to normal position.Keep the legs straight in knees and inclined at 45 deg angle with the floor.Arms straight with fingers holding the toes. In this position it is always difficult to maintain the balance of the body but with practice one can achieve the steady posture. Don’ts . . and in the same position raise the shoulders and 3. the toes.Do not bend the legs in knees. Hold the toes of the legs with both the hands. The size of the BELLY reduces due to the contraction of the abdomen from both the sides. 3.As far as possible the back remains straight. . Duration Due to the balance and strain involved in this asana. .

Generally practiced to get rid of fatigue. The only principle to remember is to do this asana when the body is tired and release when the desired rest is achieved. relax the muscles of the face. Supine Position. respiration drops. 2. mind becomes calm and relaxed. Duration Since this asana is meant for rest. strain. This helps improve the functioning of brain. and then after preparing first the mind. Continue extremely slow breathing. Take both the hands little away.5 2. 3. 1. First one should prepare one's mind for releasing the Asana. Body movements are minimized. Open the eyes and straighten the neck. Further. from the body and relax them. heart rate drops. then the body and then the asana be released as under:- Releasing 1. its duration is not fixed. 3. Bring both the legs together and take the Supine Position. Get the hands beside and near to the body. exertion etc. Spread both the legs and keep them at a distance of 1 or 1. it can cure heart related Internal Effects . feet apart. Then all the organs should be brought to their normal tone.1 2 3 4 Posture Pre position Use Procedure Motionless & fixed but relaxed posture like dead body. Keep the eyes closed with ease and without pressure. Keep the palms facing the roof and the fingers half . say 3 to 4 inches. Breathing must be slowed down. Turn the neck to any side and relax it. Position The very aim of this asana is to relax each and every muscle in the body. blood circulation is also minimized. Keep the heels facing inside and allow the toes to fall outside and relax them.closed. In order to reach or attain this aim it becomes necessary to take the position in which one finds all the organs of the body in a comfortable and soothing state.

. Relax all your body muscles and continue normal breathing. . then bend both legs in knees and bring toes near to hips with legs 1 to 1. hands to normal position.ailments.Hands 5 to 8 inches away from the body. . PAVANAMUKTASANA (Both The Legs) 1 2 4 . While releasing slowly move legs to original position. cross arms around head. Generally practiced to get rid of fatigue. it also brings down Blood Pressure. Do’s & Don’ts Do’s .5 feet distance between the feet.Do not wear tight clothes.Keep 1 to 1.Neck turned to any suitable direction or straight but relaxed.Keep your eyes closed. . Take supine position.Try relaxing all the parts of the body.Do not sleep in the asana. .5 foot apart. Don’ts . TADAGASAN Posture Pre position Use Position Supine Position. strain. exertion etc.

At the same time the calves should also be pressed against the thighs so that when the hands clasp the legs. That way this asana can be retained longer but that is not necessary. Pre position Use Procedure 1. Duration Internal Effects Precaution Generally it should be maintained for one minute. Position It is necessary to keep the knees and thighs pressed against the chest and belly in this asana. the trapped gases in large intestine are released. Now keep the belly pressed with the thighs and clasp the folded legs with both the hands. Generally practiced to get rid of abdominal & gastric problems and improve digestion etc. 2. start raising both the legs and come to Dwipada Uttanpadasana Position. Supine Position. etc. Due to the nice and systematic pressure on the belly. Inhailing. Similarly. belly. Now bending the neck. The proper pressure on the concerned organs of the body gives the desired benefits. the pregenant women should also not practice it. 2. Exhailing. The gas trapped in the large intestine gets released in this Asana. Bend both the legs in the knees and keep the folds on the 3. straighten both the legs and come to Dwipad Uttanpadasana Position. Exhale and inhailing. Releasing 1. 4. slowly bring both the legs down and place them on the floor and take Supine Position. 4.3 5 ASANA POSITION Posture The knees and thighs are pressed against the chest and belly in this asana. Straighten the neck and bring the head on the floor. . Unfold the hands and bring them to their earlier position. 3. it is called 'Pavanamuktasana'. This improves the digestion system and helps have good motion. Keep the knees and toes together. People who have undergone an operation on belly or suffering from hernia and piles. the desired pressure can be had on the belly. Therefore. should perform this asana after consulting some Yoga Expert. raise the head and fix the chin between the knees.

Do’s & Don’ts Do’s . hold it with both the arms around. The gas trapped in the large intestine gets released in this Asana. ARDHACHAKRASANA 1 .Try to keep the legs together. . PAVANAMUKTASANA (One Leg) Posture The knee and thigh of one leg is pressed against the chest and belly in this asana. without disturbing the posture relax all muscles and continue normal breathing. then bend left leg in knee and press it against stomach/ chest. While releasing slowly move hands to normal position. Therefore. Similarly. Pre position Use Position Releasing Duration Internal Effects Precaution People who have undergone an operation on belly or suffering from hernia and piles. Don’ts . the pregenant women should also not practice it. Take supine position.Keep the legs folded in knees and pressed on the abdomen using the folded arms. . Supine Position.Do not strain your neck. leg to original position. .Point the toes.Try to touch the chin to the knees. etc. Simple variation – keep the head on the ground instead of trying to touch the chin to the knees. should perform this asana after consulting some Yoga Expert. Repeat this with right leg pressed against chest/ stomach. it is called 'Pavanamuktasana'. Generally practiced to get rid of abdominal & gastric problems and improve digestion etc.

. ardhachakrasana 1. ANANTASANA 1 Supine position .Posture Pre position Use Position Take supine position. tadagasana. lower the waist to touch the ground. relax all muscles and continue normal breathing. While releasing slowly bring the left leg back to normal. attain ardhachakrasana 1 posture then straighten left leg in knee and try to remain in this position without disturbing the posture. ARDHACHAKRASANA 2 Supine position . While releasing slowly bring the right leg back to normal position. attain tadagasana posture then join both the legs & knees. Try to remain in this position without disturbing the posture. lift your waist and make straight line of your spinal column as shown in fig. While releasing slowly lower the waist to touch the ground. Repeat this with right leg stretched. relax all muscles and continue normal breathing. legs to original position. tadagasana Posture Pre position Use Position Take supine position.

Continue normal breathing. turn on left side. Anantasana 1. ANANTASANA 1 Supine position. attain Anantasana 1 posture . Posture Pre position Use Position Take supine position. While releasing slowly bring hands to the normal position and take supine position. bend right leg in knee and place the toe on left thigh. While releasing slowly bring hands to the normal position and take supine position. Repeat this for right side. Keep right hand near your chest on ground. place the elbow of the left hand on ground with left palm supporting your head as shown in figure. Keep right knee steady pointing towards roof.Posture Pre position Use Position Take supine position. continue normal breathing. Asana In Prone Position SARAL HASTA BHUJANGASANA 1 . hold index finger of the right leg by right as shown in figure. Repeat this for right side with left leg on right thigh. Supine position.

Touch the forehead on the ground. Due to the stretching the efficiency of the digestive organs increases. After practicing it for few days you can increase the repetitions. Prone Position. ground. bend neck as much as possible and start raising the shoulders at ease giving pressure to each Vertibra of the backbone. start lowering the shoulders slowly with first abdomen touching the floor and then chest. 2. with the support of the spinal column. Jerks and unbearable strains should be avoided. 1. VAKRA HASTA BHUJANGASANA Internal Effects Precaution . Attain prone position. harnia should consult Yoga expert before practicing this asana. ulcer in stomach. Take the neck back. Releasing 1. chest forward. In the final position keep the hands straight. once you are able to do 5 repetitions easily then reduce repetitions and increase the time up to 1 min. This asana is concerned with the spinal cord and the muscles of the stomach. Bring both the hands close near chest and place palms on the 2. start normal breathing. Inhale and exhaling. TB in intestine. forehead. Inhaling first raise the forehead and chin. People suffering from Back problems. Place the chin on floor and hands back to the original position. Keep the spine in arch. To some extent back problems are reduced as the blood circulation is improved. Raise the chest along with till the hands become straight.2 3 Posture Pre position Procedure The shape of the spinal column is similar to that of a cobra raising its head. Position Initially you will feel the weight to be on both the hands but with practice it you can shift this to the spinal cord. Duration Initially practice it for 5 to 10 second.

Due to the stretching the efficiency of the digestive organs increases. and curve the spinal column. Attain prone position. Releasing 1. 1. continue normal breathing. forehead. This asana is concerned with the spinal cord and the muscles of the stomach.1 2 3 Posture Pre position Procedure The shape of the spinal column is similar to that of a cobra raising its head. Duration Initially practice it for 5 to 10 second. once you are able to do 5 repetitions easily then reduce repetitions and increase the time up to 1 min. with the support of the spinal column. Elbows of both the hands should be kept raised towards the sky. chest forward. floor with fingers together pointing to the front and the thumbs drawn towards the body. Keep the spine in arch. 2. start lowering the shoulders slowly with first abdomen touching the floor and then chest. thighs and knees pressed to the floor. To some extent back problems are reduced as the blood circulation is improved. Inhaling. 3. Position Initially you will feel the weight to be on both the hands but with practice it you can shift this to the spinal cord. Inhale and exhaling. Keeping the waist. Place the chin on floor and hands back to the original position. chest and neck. Bring both the hands close near chest and place palms on the 2. In the final position keep the hands straight. Internal Effects . After practicing it for few days you can increase the repetitions. and the palms placed firmly on the ground. In this position the hands remain bent in the elbows. raise the upper part of the body only upto the naval. Now touch the forehead to the ground and exhale. After taking this final position. gradually first raise the forehead and then the chin. Prone Position.

ulcer in stomach. Jerks and unbearable strains should be avoided.Precaution People suffering from Back problems. once you are able to do 5 repetitions easily then reduce repetitions and increase the time up to 1 min. During the practice chin should rest on ground. SHALABHASANA (Ardha Shalabhasana) Posture Shalabh means 'locust' as the position of the body in the asnana appears to be like that of a locust. Pre position Procedure 1. Exhale and inhaling. To facilitate easy learning first we will learn Ardha Shalabhasana. The chin should rest on the ground. the other one should be kept straight and pressed to the floor. As a result of this the concerned organs become Releasing Duration Internal Effects . straight in the knee. Position In this asana leg should be raised and kept stable without allowing it to bend in the knee. harnia should consult Yoga expert before practicing this asana. Keep the toe stretched to the backside and continue normal breathing. But the muscles of the thighs and abdomen should be kept stretched. When one leg is raised. After practicing it for few days you can increase the repetitions. raise the left leg from the waist keeping it 2. Take the precaution that leg is straight in knee as otherwise the strain on desired organs is reduced and desired results are missed. Initially practice it for 5 to 10 second. The muscles of the shoulders neck and head should be kept relaxed. This asana mainly centers the lower vertebra of the spinal cord and the muscles of the abdomen and thighs. The strain activates their blood circulation. TB in intestine. Inhale and exhaling bring the left leg down on the ground and then back to the prone position. Prone Position.

This strain is effective on small and big intestine and certain enzyme producing glands.Ulcer in stomach. ulcer in stomach. Precaution People suffering from Back problems. TB in intestine. This asana mainly centers the lower vertebra of the spinal cord and the muscles of the abdomen and thighs. Keep the toes stretched to the backside and continue normal breathing. Position Keeping the raised legs straight in the knees. As a result of this the concerned organs become more active and efficient. but this trembling can be stopped if the raised legs are slightly lowered. harnia should consult Yoga expert before practicing this asana. To facilitate easy learning first learn Ardha Shalabhasana. Take the precaution that the legs are straight in knees as otherwise the strain on desired organs is reduced and desired results are missed. Prone Position. This strain is effective on small and big intestine and certain enzyme producing glands. Only difference between Ardha Shalabhasana and this asana is that both the legs are raised simultaneously instead of one in this asana. The strain activates their blood circulation. them straight in the knees. harnia should consult Yoga expert before practicing this asana. stretch the toes towards the backside. As the strain is more. raise both the legs from the waist keeping 2. People suffering from Back problems. At this point the legs may tremble.more active and efficient. Pre position Procedure 1. TB in intestine. SHALABHASANA (Complete) Posture Shalabh means 'locust' as the position of the body in the asnana appears to be like that of a locust. Inhale and exhaling bring both the legs down on the ground and then back to the prone position. the duration be reduced. Attempt should be made to raise the legs as much as possible without having any tremble and then stabilize them at that point and keep the breathing normal. Releasing Duration Internal Effects Precaution . During the practice chin should rest on ground. Jerks and unbearable strains should be avoided. Exhale and inhaling. Jerks and unbearable strains should be avoided.

DHANURASANA 1 2 3 4 Posture The body takes the shape of Bow and therefore it is called Dhanu ( Bow in Sanskrit) asana. Leave the ankles and bring the hands beside the body. allow the body to be stretched in a curve. Duration Initially practice it for 5 to 10 second. Mainly the weight is taken by the abdomen. push the neck backwards. Prone Position. 3. 2. People suffering from Back problems. Also the blood circulation in arms and legs is improved. Catch both the legs firmly near the ankles. As the bow is strained during the archery. from each other. the whole body id stretched during this asana posture. Position After taking the final position. After practicing it for few days you can increase the repetitions. Exhale & inhaling pull the legs upward with the hands. ulcer in Internal Effects Precaution . This has favorable effect on enzyme producing organs. Inhale and exhaling bring both the knees. try to raise the thighs up from ground along with shoulders and chest. Bend both the legs in knees and keep them 6 to 8 inches apart 2. chin and shoulders slowly on the ground. TB in intestine. pancreas. This asana is a combination of both Bhujangasana and Shalabhasana and can deliver benefits of both the asanas. As a result of this the concerned organs become more active and efficient. Straighten the bent legs and bring them as in the prone position. 3. Pre position Procedure 1. Push the neck backwards as much as possible. small intestine and big intestine. Releasing 1. once you are able to do 5 repetitions easily then reduce repetitions and increase the time up to 1 min. liver.

and legs in the back upwards as much as possible without bending them. Jerks and unbearable strains should be avoided. Stretch both the arms forward. Inhale and exhaling bring. palms closed together. Exhale and inhaling. keep them on the floor with 2. NAUKASANA 1 2 3 Posture Pre position Procedure The body achieves the shape of a yacht . Straighten the bent legs and bring them as in the prone position. harnia should consult Yoga expert before practicing this asana. The complete weight of the body on abdomen. Prone Position. therefore it is called Nouka (yacht or boat in Sanskrit) asana. Head should be at the level of arms. 3. Position In this asana both the arms both the arms should be raised keeping the palms joined together. Leave the ankles and bring the hands beside the body.stomach. 2. both the knees. Legs also should be kept together. 1. People suffering from Abdomen problems should not do this asana without consulting Yoga expert. chin and shoulders slowly on the ground. Releasing 1. lift the arms & neck in the front. Continue normal breathing and try to maintain the posture steady. At the same time place the forehead on the floor. 3. Duration This asana is more difficult than dhanurasana so it is difficult to .

ulcer in stomach. Then relax the legs. MAKARASANA 1 Precaution 2 3 ASANA POSITION Posture Pre position Procedure Position like that of a crocodile. People suffering from Abdomen problems should not do this asana with out consulting Yoga expert. Prone Position. muscles of legs and hands are stretched more than Dhanurasana. It also acts on back muscles and helps remove complaints related to digestive system. with the heels inside and the toes outside. Keep the breathing normal and the head in a positoin which is comfortable. once you are able to do 5 repetitions easily then reduce repetitions and increase the time up to 1 min. continue normal breathing. Spread the legs and keep them at a distance of a foot or so. . 1. The strain reaches inner organs and increases their capacity. relax all the muscles. Jerks and unbearable strains should be avoided. People suffering from Back problems. Bring the arms forward and fold them. try to practice it for 5 to 10 second. harnia should consult Yoga expert before practicing this asana. 3. In the prone position place your both hands crossed around head or rest your forehead on it. After practicing it for few days you can increase the repetitions. Then place the forehead on the folded elbows and relax the neck.maintain it for few seconds also initially. 2. TB in intestine. Try to touch as many parts of the body to the floor as possible. Internal Effects In this asana. Keep the whole body relaxed.

Duration Internal Effects Precaution The aim of this asana is to release the strain caused by other asanas. continue normal breathing. As the body is relaxed one is inclined to sleep which one should strictly avoid. In the prone position place your forehead on ground. Unfold the arms & get them back as before and come to the Prone Position. Consequently. As all the muscles are relaxed. this asana should be maintained for two to three minutes. So attempt should be made to relax all muscles and the joints of the body. 1. Stretch your legs in opposite direction. the body gets good rest.Position Releasing This asana being for relaxation. the muscles of the body should not be strained. Therefore. relax all the muscles. Now as the whole basic operation turns slow. Bring the feet together. the heart beats and the breathing also slow down. they need less blood and oxygen supply. . In this asana the whole body is relaxed. 2. stretch your hands forward and join them ahead of your head as shown in figure. ADHVASANA Adhvasana Posture Pre position Procedure Prone Position.

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