STANDING POSTURES

VEERASANA 1 2

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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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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

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

1. Duration Within 10 to 12 days' practice of this asana. Sitting Position. Position In this asana the position of the body is stabilized.5 feet. Keep the wrists of both the hands on the respective knees and take Dnyana Mudra. Straighten the right leg in the knee. take the sitting posture. Continue normal breathing. Bend right leg in knee and place its foot in between the thigh and the calf of the leg. Spread both the legs and keep them at a distance of 1 to 1. Since ancient times this Swastika is considered as auspicious symbol and this asana tries to attain the shape of swastika with legs placed on each other. Bring the hands beside the waist. 4. 4. Get both the legs together. Bend left leg in knee and place its soul touching inner side of the right thigh. 3. Keep the backbone erect and sight straight. 3. 2. This asana is particularly useful for meditation and concentration. 2.1 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. one can maintain this . Straighten the left leg in the knee. Releasing 1.

Raise the lower back & buttocks off the ground.Do not bend the legs in knees.Keep the legs straight in knees with toes pointing to the sky. . upper arms & elbows on the ground while supporting the waist with the hands.Head straight and eye sight fixed on the raised toes. 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. Consequently strain on muscles is reduced. Also breathing slows down. which in turn reduces strain on heart.Do not take the legs over your head in the position.Note that the legs can be taken towards head for maintaining the balance. .Do not move the neck while in the position. collective effect of all this is one can achieve concentration of mind. After more practice this period can be increased to 2 to 3 hours. Don’ts . Advanced variation – legs can be straightened at 90 degrees to the floor. Do’s . . Internal Effects As the backbone is kept erect in this asana. .Hands. its functioning is greatly improved.Shoulders resting on the ground. .asana for 10 minutes. .Do not keep the legs and back in one straight line as in Sarvangasana (Shoulder stand). . This asana is very simple and anyone can practice. but you can take the legs over your head while taking & releasing the position. 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. hence the name Samasan (in Sanskrit 'sama' means equilibrium). right leg in such a way that its heel rests on the procreating organ. Straighten the right leg in the knee.5 feet. Keep the wrists of both the hands on the respective knees and take Dnyana Mudra. 3. 2. Consequently strain on muscles is reduced. one can maintain this asana for 10 minutes. Spread both the legs and keep them at a distance of 1 to 1. 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. As the backbone is kept erect in this asana. Bring the hands beside the waist. Position In this asana the position of the body is stabilized. Duration Within 10 to 12 days' practice of this asana. 4. 4. Get both the legs together. This asana is particularly useful for meditation and concentration. Also breathing slows down. Pre position Procedure 1. Straighten the left leg in the knee. take the sitting posture. Internal Effects . collective effect of all this is one can achieve concentration of mind. Continue normal breathing. After more practice this period can be increased to 2 to 3 hours. its functioning is greatly improved. Dnyana Mudra further helps in stabilizing pulse beats. Bend left leg in knee and place it touching the thigh of the 3. Keep the backbone erect and sight straight. 2. Sitting Position. Releasing 1. Sitting for long in this asana alone can make one experience the pleasure of this asana.

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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. Exhale and inhailing get straight in the waist. This increased pressure makes the benefits of the earlier Asana more prominent. 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. 2. Keep the hands on the knees and take up Vajrasana Position. Pashchimottanasana (ardha) is designed to enable the body to take the full position later.Releasing 1. there is more pressure on the belly. Sitting Position. Pre position .

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

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

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

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

Vajrasana. 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. Asana In Supine Position UTTANPADASANA (With Both Legs) 1 2 Posture Pre position Procedure In this asana both the legs are raised upwards and so is called Dwipada(both legs) Uttanpadasana.Posture Pre position Procedure Sitting position. 1. Repeat this for right side. Supine Position. continue normal breathing. relax all the muscles.

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

One should avoid movement of legs with jerk or speed. Exhale and inhaling start raising left leg upward without 2. enzyme producing glands and other organs and helps increases their capacity. Supine Position. 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. thigh muscles and stomach muscles are stretched. back on to the floor. it is difficult to maintain the posture. The vertical position of the legs help improve the blood circulation. it is necessary that the leg be kept straight. Do not take unnecessary strain. The movements should be controlled otherwise this asana can strain muscles. 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. Internal Effects Precaution . Continue normal breathing and try to maintain the posture steady. the leg down. Keep the toe stretched towards sky. Though this asana appears to be simple. 3. Keep the sight at the toe of the left foot. Position Releasing Duration While raising the leg. In this asana. 1. The strain reaches inner organs like small intestines.

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

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

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

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

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

5. lot of weight is shifted to the head and throat is stretched. Releasing 1. As the back is stretched in curve and head on floor. 3. the thighs and knees are completely placed on the ground. making the arch of the back. so . curve the back backwards and place the top of the head on the floor. 3. 2.1 4 2 5 3 6 Posture In this asana posture the shape of the body appears similar to fish in the water. Spread the legs one foot apart. Slowly reducing the weight on the head. Pre position Procedure 1. Supine Position. Bring back both the legs to normal position and take supine position. Duration This asana is complementary to Sarvangasana and Halasana. 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. Now with the help of the elbows raise the head. 4. Hold the toes of the feet with hands and continue normal breathing. Position In this asana. Fold the right leg in the knee and place it on left thigh. straighten the neck and bring the shoulders on the floor. Straighten the left leg. 5. Release the toes of the feet and support the shoulders with the 2. Straighten the right leg. 4. Fold the left leg in the knee and place it on the right thigh. elbows.

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

Attain the Uttanpadasana posture. especially for women with heavy hips and men with big belly's. digestion problems. It becomes more elastic and its overall functioning is improved. Exhaling raise the waist. push the legs further back and try to touch ground with toes. Exhaling. Keep the toes stretched. Releasing 1. stop when they make angle of 90 degree with the floor. Duration This asana is difficult initially. 3. Position Keep the knees straight or else the expected pressure on the organs is not achieved. This asana is also useful for gastric troubles. 2. Internal Effects . bring legs back to the normal position without jerk or speed. Supine Position. the shoulders. 4.2 3 4 ASANA POSITION Posture The body takes the shape similar to a plough ( Hala in Sanskrit ). After exhaling completely. toes and arms should rest on the ground. Initially you can take help of other person while raising the hips and waist. This asana should be maintained for 30 seconds after sufficient practice to get the desired results. in this asana the veins are stretched which reduces the stiffness of the body. start raising both the legs upward and 2. Exhale and inhaling. In this asana the spine is stretched fully in a curve. Like in Sarvangasana Jalandhar Bandha is performed and the same advantages are achieved. hips and push the legs backward over the head. In this position head. Exhale and inhaling lift the toes of the floor keeping the legs straight in knees. Try to maintain the balance. Continue normal breathing. 3. All the muscles from toes to waist are also stretched helping improvement in the functioning of veins. Also as the plough makes the hard ground soft. The chin pressed in Jalandhar Bandha. Pre position Procedure 1. Continue inhaling and slowly keep the back on the ground and take the Uttanpadasana position.

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

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

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

.Keep 1 to 1.5 feet distance between the feet. exertion etc.ailments.Do not sleep in the asana. Take supine position. TADAGASAN Posture Pre position Use Position Supine Position.Neck turned to any suitable direction or straight but relaxed. hands to normal position.Do not wear tight clothes.5 foot apart. then bend both legs in knees and bring toes near to hips with legs 1 to 1. . While releasing slowly move legs to original position. . .Keep your eyes closed. Do’s & Don’ts Do’s . cross arms around head. it also brings down Blood Pressure.Try relaxing all the parts of the body. PAVANAMUKTASANA (Both The Legs) 1 2 4 . strain.Hands 5 to 8 inches away from the body. Don’ts . Relax all your body muscles and continue normal breathing. Generally practiced to get rid of fatigue. .

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

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

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

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

People suffering from Back problems. Releasing 1. 2.2 3 Posture Pre position Procedure The shape of the spinal column is similar to that of a cobra raising its head. In the final position keep the hands straight. Inhale and exhaling. TB in intestine. Prone Position. harnia should consult Yoga expert before practicing this asana. 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. 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. Attain prone position. 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. Bring both the hands close near chest and place palms on the 2. Due to the stretching the efficiency of the digestive organs increases. This asana is concerned with the spinal cord and the muscles of the stomach. Touch the forehead on the ground. 1. once you are able to do 5 repetitions easily then reduce repetitions and increase the time up to 1 min. Take the neck back. ground. Inhaling first raise the forehead and chin. Keep the spine in arch. forehead. ulcer in stomach. Jerks and unbearable strains should be avoided. VAKRA HASTA BHUJANGASANA Internal Effects Precaution . Raise the chest along with till the hands become straight. Duration Initially practice it for 5 to 10 second. with the support of the spinal column. After practicing it for few days you can increase the repetitions. start normal breathing.

After practicing it for few days you can increase the repetitions. Inhaling. chest and neck. To some extent back problems are reduced as the blood circulation is improved. chest forward. Releasing 1. Keeping the waist. forehead. Attain prone position. start lowering the shoulders slowly with first abdomen touching the floor and then chest. In this position the hands remain bent in the elbows. gradually first raise the forehead and then the chin. Duration Initially practice it for 5 to 10 second. Keep the spine in arch. and curve the spinal column. Place the chin on floor and hands back to the original position. 2. thighs and knees pressed to the floor. Now touch the forehead to the ground and exhale. This asana is concerned with the spinal cord and the muscles of the stomach. Elbows of both the hands should be kept raised towards the sky. with the support of the spinal column. Internal Effects . continue normal breathing. Bring both the hands close near chest and place palms on the 2.1 2 3 Posture Pre position Procedure The shape of the spinal column is similar to that of a cobra raising its head. After taking this final position. raise the upper part of the body only upto the naval. In the final position keep the hands straight. once you are able to do 5 repetitions easily then reduce repetitions and increase the time up to 1 min. and the palms placed firmly on the ground. Due to the stretching the efficiency of the digestive organs increases. Inhale and exhaling. 1. 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. floor with fingers together pointing to the front and the thumbs drawn towards the body. 3. Prone Position.

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

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

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

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

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

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

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