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

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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

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

Spread both the legs and keep them at a distance of 1 to 1. Straighten the left leg in the knee. 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. This asana is particularly useful for meditation and concentration. Sitting Position. Bend left leg in knee and place its soul touching inner side of the right thigh. 2. take the sitting posture. 3. 4. 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. Position In this asana the position of the body is stabilized. Bring the hands beside the waist. Keep the backbone erect and sight straight.5 feet. 4. 1.1 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. Continue normal breathing. one can maintain this . Straighten the right leg in the knee. Releasing 1. Get both the legs together. 2. Keep the wrists of both the hands on the respective knees and take Dnyana Mudra. 3.

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

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

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

Continue normal breathing. Keep the backbone erect and sight straight. As the backbone is kept erect in this asana. 4. Sitting Position. Dnyana Mudra further helps in stabilizing pulse beats. 3. Get both the legs together. 2. Internal Effects Precaution PADMASANA (Baddha) 1 2 3 Posture Pre position Procedure Padma means lotus in Sanskrit. Straighten the left leg in the knee. its functioning is greatly improved. Position In this asana the position of the body is stabilized. Spread both the legs and keep them at a distance of 1 to 1.Releasing 1. 1. one can maintain this asana for 10 minutes. 2. Also breathing slows down. Consequently strain on muscles is reduced. Bend right leg in knee and place its toe on the left thigh and heel on the groin of the right leg. 3. Sitting for long in this asana alone can make one experience the pleasure of this asana. in this asana position of the legs look like blooming lotus. Bring the hands beside the waist. Bend left leg in knee and place its toe on the right thigh and heel on the groin of the left leg. Keep the wrists of both the hands on the respective knees and take Dnyana Mudra. This asana is very simple and anyone can practice.5 feet. which in turn reduces strain on heart. Straighten the right leg in the knee. 4. Duration Within 10 to 12 days' practice of this asana. After more practice this period can be increased to 2 to 3 hours. This asana has been given a great importance in the Yogashastra as it is best suited for Pranayam. collective effect of all this is one can achieve concentration of mind. take the sitting posture. Meditation & concentration. If the hands are long then slightly .

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

Stretch the body upwards with the arms stretched towards the sky. Sitting Position: Padmasana Pre position Procedure 1. get the body on the floor slowly. Keep the eye sight ahead and fixed. this Asana should be maintained for thirty seconds or so. Stabilize the position and continue normal breathing. hands together. . 2. Inhale. so one must be careful at this point.Position While lifting the Padmasana. keep the shoulders slightly backward. 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. 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. Take both the hands forward and lock the fingers of both the 2. 3. one may lose balance and fall backward. In order to maintain the balance. It is very important to stabilize this Asana. and exhaling. Releasing 1. There is no point in increasing duration. Duration Since the whole weight comes on the hands and further it is to be balanced on the hands. Take the hands over the head and turn the palms downside up facing the roof. Keep both the hands on the knees and restore Dhyan Mudra. While lifting the body on the hands.

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

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

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

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

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

The spine is made up of highly elastic joints and can be moved to any direction. twisting the spine and look back above the shoulder. Sitting Position. thigh. there is more pressure on the belly. Pre position Procedure 1. 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 Asana should be done after good practice. Bend the left leg in the knee and place its heel near the 2. Keep the sole of the left foot flat on the floor and the thigh and knee touching to the chest.Internal Effects Owing to the placement of the palms at the navel. 3. Now turn the neck and the trunk to the right. 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. Continue smooth . This increased pressure makes the benefits of the earlier Asana more prominent.

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

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

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

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

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

Keep the sight fixed at the level of the height. Exhaling. 4. Internal Effects VAJRASANA 1 2 3 4 Posture Pre position Procedure Like Padmasana. Take the sitting position. After practice this duration can be increased to three minutes. This Asana prepares the Sadhaka mentally for the desired submission to the Almighty God. 3. 4. Sitting Position. Releasing 1. Place the palms on the knees. Position It is important to keep the spine. Fold the right leg in the knee and place the toe on the floor 3. Don't have any pressure on the hands. The whole weight of the body be set on the spine. Remove the palms from the knees and bring them to the sides. Continue smooth breathing. 2. this is also the Asana for meditation. the neck and the head. Sit on the pit formed by the parted heels. bring both the hands down from the sides and take up Dhyana Mudra. One can sit comfortably for a prolonged period in this Asana. Duration This Asana should be maintained at least for one and half minute to have the desired benefits. 2.2. and join the two toes. Take out the right leg and straighten it. when the final position is attained. Fold the left leg in the knee and place the toe on the floor. . Take out the left leg and straighten it. 1. upright in one straight line in this Asana.

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

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

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. Duration This Asana should be maintained for one and half minute to have the expected results. But since Paschimottanasana (full) is difficult to practice. Keep the hands on the knees and take up Vajrasana Position. there is more pressure on the belly. Exhale and inhailing get straight in the waist. Pashchimottanasana (ardha) is designed to enable the body to take the full position later.Releasing 1. This increased pressure makes the benefits of the earlier Asana more prominent. 2. Pre position . Owing to the placement of the palms at the navel. Sitting Position.

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

e. shoulder. and hold the big toes of both the feet with both the hands. gets stretched and therefore. 2. Position 1. One should bend downward as much as one's body permits and then try to stabilize at that point. calves. start raising the head. After taking the position. keeping the breathing smooth. Restore the hands to their place and take up the sitting position. and inhaling. Do not try to raise the knees in order to get the forehead on to the knees. it is called 'Pashchimottanasana'. Pre position Procedure 1. Duration One finds it difficult to take up this Asana initially. 3. thighs completely touching to the floor. while the back side is called the west side. Try to rest the elbows on the floor. keeping the spine straight. After bending down. keep the heels. it becomes necessary to bend only after complete exhalation. chest will come down owing to their weight and relaxation. Exhale. 3.3 4 Posture The front side of the body is called east side. Later one certainly succeeds in having the final position and the duration is also increased to three minutes. relax the whole body and automatically the head. Exhale. i. the west side. In this Asana complete back side. But with practice and patience it can be maintained for thirty seconds. Sitting Position. 4. Only inhale. Since here the abdomen gets completely folded. In exhaled state bend downward and rest the forehead on the knees. 2. rest the forehead on the knees and continue smooth breathing. Continue smooth breathing. Releasing 1. 2. . right from the heels to the forehead..

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

Repeat this for right leg stretched backwards. DATTAMUDRA . In the hastashirasana posture stretch both the legs backwards as shown in figure. in this posture relax all the muscles. DWIPAD SAHAJHASTA BHUJANGASANA Posture Pre position Procedure Sitting position.Hastashirasana Posture Pre position Procedure Sitting Position: Vajrasana. in this posture relax all the muscles. continue normal breathing. in this posture relax all the muscles. EKPAD SAHAJHASTA BHUJANGASANA Posture Pre position Procedure Sitting Position: Vajrasana. continue normal breathing. Hastashirasana. In Hastshirasana stretch left leg backwards completely. Vajrasana. continue normal breathing. Hastashirasana. 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. keep 12 inch distance between both the elbows.

continue normal breathing. 1. In the Vajrasana position turn your neck to the left side as much as possible. 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. relax all the muscles. Vajrasana. Supine Position. Repeat this for right side.Posture Pre position Procedure Sitting position. Exhale and inhaling start raising both the legs upward and stop .

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

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

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

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

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

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

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

1 4 2 5 3 6 Posture In this asana posture the shape of the body appears similar to fish in the water. Fold the left leg in the knee and place it on the right thigh. Hold the toes of the feet with hands and continue normal breathing. so . 5. Straighten the left leg. 4. Duration This asana is complementary to Sarvangasana and Halasana. Releasing 1. 4. Slowly reducing the weight on the head. elbows. curve the back backwards and place the top of the head on the floor. Fold the right leg in the knee and place it on left thigh. 2. Spread the legs one foot apart. 3. making the arch of the back. 3. 5. Supine Position. the thighs and knees are completely placed on the ground. Bring back both the legs to normal position and take supine position. Release the toes of the feet and support the shoulders with the 2. Position In this asana. lot of weight is shifted to the head and throat is stretched. Straighten the right leg. As the back is stretched in curve and head on floor. straighten the neck and bring the shoulders on the floor. Now with the help of the elbows raise the head. 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. Pre position Procedure 1.

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

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

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

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

2.1 2 3 4 Posture Pre position Use Procedure Motionless & fixed but relaxed posture like dead body.closed. This helps improve the functioning of brain. Then all the organs should be brought to their normal tone. Further. blood circulation is also minimized. 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. Breathing must be slowed down. exertion etc. from the body and relax them. Position The very aim of this asana is to relax each and every muscle in the body. Duration Since this asana is meant for rest. feet apart. mind becomes calm and relaxed. 3. 1. Open the eyes and straighten the neck. its duration is not fixed. then the body and then the asana be released as under:- Releasing 1. say 3 to 4 inches. heart rate drops. relax the muscles of the face. Spread both the legs and keep them at a distance of 1 or 1. it can cure heart related Internal Effects . First one should prepare one's mind for releasing the Asana. and then after preparing first the mind. The only principle to remember is to do this asana when the body is tired and release when the desired rest is achieved. Bring both the legs together and take the Supine Position. Generally practiced to get rid of fatigue. Keep the palms facing the roof and the fingers half . Supine Position. Get the hands beside and near to the body.5 2. 3. respiration drops. Take both the hands little away. Turn the neck to any side and relax it. Keep the eyes closed with ease and without pressure. Continue extremely slow breathing. Keep the heels facing inside and allow the toes to fall outside and relax them. Body movements are minimized. strain.

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

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

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

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

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

Releasing 1.2 3 Posture Pre position Procedure The shape of the spinal column is similar to that of a cobra raising its head. start lowering the shoulders slowly with first abdomen touching the floor and then chest. Inhaling first raise the forehead and chin. Place the chin on floor and hands back to the original position. start normal breathing. forehead. Touch the forehead on the ground. Inhale and exhaling. 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. ulcer in stomach. To some extent back problems are reduced as the blood circulation is improved. Jerks and unbearable strains should be avoided. 1. Raise the chest along with till the hands become straight. with the support of the spinal column. chest forward. This asana is concerned with the spinal cord and the muscles of the stomach. Due to the stretching the efficiency of the digestive organs increases. In the final position keep the hands straight. Keep the spine in arch. Bring both the hands close near chest and place palms on the 2. bend neck as much as possible and start raising the shoulders at ease giving pressure to each Vertibra of the backbone. After practicing it for few days you can increase the repetitions. Attain prone position. ground. Take the neck back. Prone Position. Duration Initially practice it for 5 to 10 second. harnia should consult Yoga expert before practicing this asana. People suffering from Back problems. TB in intestine. once you are able to do 5 repetitions easily then reduce repetitions and increase the time up to 1 min. VAKRA HASTA BHUJANGASANA Internal Effects Precaution . 2.

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

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

SHALABHASANA (Complete) Posture Shalabh means 'locust' as the position of the body in the asnana appears to be like that of a locust. stretch the toes towards the backside. ulcer in stomach. This asana mainly centers the lower vertebra of the spinal cord and the muscles of the abdomen and thighs. People suffering from Back problems. Prone Position. This strain is effective on small and big intestine and certain enzyme producing glands. Exhale and inhaling. To facilitate easy learning first learn Ardha Shalabhasana. raise both the legs from the waist keeping 2. 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. Position Keeping the raised legs straight in the knees. At this point the legs may tremble. As a result of this the concerned organs become more active and efficient. The strain activates their blood circulation. This strain is effective on small and big intestine and certain enzyme producing glands. the duration be reduced. Jerks and unbearable strains should be avoided. Pre position Procedure 1. Only difference between Ardha Shalabhasana and this asana is that both the legs are raised simultaneously instead of one in this asana. TB in intestine. Keep the toes stretched to the backside and continue normal breathing.Ulcer in stomach. As the strain is more. TB in intestine.more active and efficient. During the practice chin should rest on ground. Jerks and unbearable strains should be avoided. Releasing Duration Internal Effects Precaution . harnia should consult Yoga expert before practicing this asana. Inhale and exhaling bring both the legs down on the ground and then back to the prone position. but this trembling can be stopped if the raised legs are slightly lowered. Take the precaution that the legs are straight in knees as otherwise the strain on desired organs is reduced and desired results are missed. them straight in the knees. harnia should consult Yoga expert before practicing this asana. Precaution People suffering from Back problems.

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

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

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

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

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