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

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

This asana is particularly useful for meditation and concentration. Keep the backbone erect and sight straight. Bend right leg in knee and place its foot in between the thigh and the calf of the leg. take the sitting posture. 4. Spread both the legs and keep them at a distance of 1 to 1. one can maintain this . Bring the hands beside the waist. 4. 2. Sitting Position. Keep the wrists of both the hands on the respective knees and take Dnyana Mudra. 1. Releasing 1. Straighten the left leg in the knee.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. Position In this asana the position of the body is stabilized. Duration Within 10 to 12 days' practice of this asana. 3. Get both the legs together. 2. Straighten the right leg in the knee. Bend left leg in knee and place its soul touching inner side of the right thigh. Continue normal breathing.5 feet. 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. 3.

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

collective effect of all this is one can achieve concentration of mind. Duration Within 10 to 12 days' practice of this asana. Get both the legs together. Sitting for long in this asana alone can make one experience the pleasure of this asana. 4. which in turn reduces strain on heart. Sitting Position. 2. Keep the backbone erect and sight straight. Dnyana Mudra further helps in stabilizing pulse beats. Pre position Procedure 1. Also breathing slows down.5 feet. Releasing 1. Position In this asana the position of the body is stabilized. take the sitting posture. This asana is particularly useful for meditation and concentration. Spread both the legs and keep them at a distance of 1 to 1. one can maintain this asana for 10 minutes. Bend left leg in knee and place it touching the thigh of the 3.4 5 Posture In this asana the external organs of the body are kept in such a way that they stand divided in to two. Straighten the right leg in the knee. Bend right leg in knee and place its foot in between the thigh and its heel is placed of the left leg. After more practice this period can be increased to 2 to 3 hours. 3. Keep the wrists of both the hands on the respective knees and take Dnyana Mudra. its functioning is greatly improved. As the backbone is kept erect in this asana. Straighten the left leg in the knee. 4. 2. Internal Effects . Bring the hands beside the waist. Continue normal breathing. Consequently strain on muscles is reduced. hence the name Samasan (in Sanskrit 'sama' means equilibrium). right leg in such a way that its heel rests on the procreating organ.

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

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

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

get the body on the floor slowly. While lifting the body on the hands. 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). one may lose balance and fall backward. Keep both the hands on the knees and restore Dhyan Mudra. Take both the hands forward and lock the fingers of both the 2. hands together. 3.Position While lifting the Padmasana. 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. Inhale. do not allow the knees to come down. Stretch the body upwards with the arms stretched towards the sky. this Asana should be maintained for thirty seconds or so. It is very important to stabilize this Asana. In order to maintain the balance. There is no point in increasing duration. 2. so one must be careful at this point. Releasing 1. Duration Since the whole weight comes on the hands and further it is to be balanced on the hands. Stabilize the position and continue normal breathing. . keep the shoulders slightly backward. Sitting Position: Padmasana Pre position Procedure 1. and exhaling. Keep the eye sight ahead and fixed.

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

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

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

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

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

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

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

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

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

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

Further. neck and the trunk and straighten it in the waist. Keep the breathing normal. 2. Padmasana Position. and inhaling raise the hands upward from the sides and join the palms. attempt should be made to have this fold as complete as possible. The frontward stretched arms greatly help in getting this fold. 3. keep the arms touching the ears. and inhaling start raising the arms. Pre position Procedure 1. Position 1. bend in the waist and touch the forehead on the floor keeping the hands straight. However. continue smooth breathing. Exhale. The desire of submitting and becoming one with the Almighty God is central theme of this Asana. 2. . Exhaling. the hands should be kept as much outstretched as possible. Place the forehead on the floor at farthest distance from the crossed legs. Releasing 1.1 2 3 Posture The position of the body in this Asana reflects the feeling of submission to God. Keep the knees resting on the floor and the spinal column straight. Keep the hands outstretched above the head. Like Yogamudra here too the abdomen gets folded. Exhale. After taking the final position. While outstretching the hands.

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

Further.1 2 3 4 Posture Pre position Use Procedure Motionless & fixed but relaxed posture like dead body. its duration is not fixed. respiration drops. First one should prepare one's mind for releasing the Asana. 1. Generally practiced to get rid of fatigue. Keep the eyes closed with ease and without pressure. Spread both the legs and keep them at a distance of 1 or 1. The only principle to remember is to do this asana when the body is tired and release when the desired rest is achieved. 3.5 2. strain. relax the muscles of the face. exertion etc. Take both the hands little away.closed. blood circulation is also minimized. Body movements are minimized. it can cure heart related Internal Effects . Breathing must be slowed down. feet apart. mind becomes calm and relaxed. Continue extremely slow breathing. Then all the organs should be brought to their normal tone. Open the eyes and straighten the neck. say 3 to 4 inches. Turn the neck to any side and relax it. Bring both the legs together and take the Supine Position. 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. and then after preparing first the mind. Position The very aim of this asana is to relax each and every muscle in the body. heart rate drops. Keep the palms facing the roof and the fingers half . 2. Duration Since this asana is meant for rest. from the body and relax them. Supine Position. 3. This helps improve the functioning of brain. Keep the heels facing inside and allow the toes to fall outside and relax them. Get the hands beside and near to the body. then the body and then the asana be released as under:- Releasing 1.

. .Neck turned to any suitable direction or straight but relaxed. 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 1.5 foot apart. TADAGASAN Posture Pre position Use Position Supine Position. exertion etc. it also brings down Blood Pressure.Hands 5 to 8 inches away from the body. Generally practiced to get rid of fatigue. Relax all your body muscles and continue normal breathing. strain. .5 feet distance between the feet. . hands to normal position.Do not wear tight clothes.ailments. .Try relaxing all the parts of the body. While releasing slowly move legs to original position. Don’ts . Take supine position. Do’s & Don’ts Do’s .Keep your eyes closed. cross arms around head.Do not sleep in the asana.

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

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

Repeat this with right leg stretched. ARDHACHAKRASANA 2 Supine position . legs to original position. tadagasana Posture Pre position Use Position Take supine position. While releasing slowly bring the right leg back to normal position. . 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. 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. tadagasana. relax all muscles and continue normal breathing. Try to remain in this position without disturbing the posture.Posture Pre position Use Position Take supine position. lower the waist to touch the ground. attain tadagasana posture then join both the legs & knees. ANANTASANA 1 Supine position . ardhachakrasana 1. While releasing slowly bring the left leg back to normal.

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

Due to the stretching the efficiency of the digestive organs increases. Keep the spine in arch. harnia should consult Yoga expert before practicing this asana. To some extent back problems are reduced as the blood circulation is improved. Inhaling first raise the forehead and chin. This asana is concerned with the spinal cord and the muscles of the stomach. 2. chest forward. Touch the forehead on the ground. Duration Initially practice it for 5 to 10 second. People suffering from Back problems. with the support of the spinal column. Bring both the hands close near chest and place palms on the 2. Releasing 1. Raise the chest along with till the hands become straight. 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. forehead. ground. ulcer in stomach. TB in intestine. start normal breathing. 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. Attain prone position. 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. Place the chin on floor and hands back to the original position. In the final position keep the hands straight. Prone Position. 1. Jerks and unbearable strains should be avoided. Take the neck back.2 3 Posture Pre position Procedure The shape of the spinal column is similar to that of a cobra raising its head. Inhale and exhaling. VAKRA HASTA BHUJANGASANA Internal Effects Precaution .

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

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

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

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

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

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

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