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

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5

Posture Pre position Procedure

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

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

Position

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

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

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

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

Precaution

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

3

4

Posture

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

Pre position Procedure

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

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

Releasing

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

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

Internal Effects

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

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

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

Dnyana Mudra further helps in stabilizing pulse beats. Sitting Position. Duration Within 10 to 12 days' practice of this asana. Spread both the legs and keep them at a distance of 1 to 1. After more practice this period can be increased to 2 to 3 hours. As the backbone is kept erect in this asana. This asana is particularly useful for meditation and concentration. Bend left leg in knee and place it touching the thigh of the 3. hence the name Samasan (in Sanskrit 'sama' means equilibrium). 2. Pre position Procedure 1. Consequently strain on muscles is reduced. 4. Keep the backbone erect and sight straight. Releasing 1.4 5 Posture In this asana the external organs of the body are kept in such a way that they stand divided in to two. its functioning is greatly improved. Internal Effects . Also breathing slows down. Straighten the left leg in the knee. Position In this asana the position of the body is stabilized. one can maintain this asana for 10 minutes. which in turn reduces strain on heart. Bring the hands beside the waist. collective effect of all this is one can achieve concentration of mind. Get both the legs together. take the sitting posture. 3.5 feet. 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. right leg in such a way that its heel rests on the procreating organ. 2. Continue normal breathing. Keep the wrists of both the hands on the respective knees and take Dnyana Mudra. Sitting for long in this asana alone can make one experience the pleasure of this asana. 4.

5 feet. Bend left leg in knee and place its toe on the right thigh and 3. . Keep the wrists of both the hands on the respective knees and take Dnyana Mudra. 4. Spread both the legs and keep them at a distance of 1 to 1. There should not be any strain on any of the muscles.Precaution People suffering from hydrocele or enlargement of testicles should not practice this asana. If the hands are long then slightly bend those in elbows. This asana has been given a great importance in the Yogashastra as it is best suited for Pranayam. Continue normal breathing. Bend right leg in knee and place its toe on the left thigh and heel on the groin of the right leg. Meditation & concentration. 1. PADMASANA 1 2 3 4 5 Posture Pre position Procedure Padma means lotus in Sanskrit. 2. Keep the backbone erect and sight straight. Sitting Position. heel on the groin of the left leg. Position In this asana the position of the body is stabilized. 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. Get both the legs together. 3. Bend left leg in knee and place its toe on the right thigh and heel on the groin of the left leg. which in turn reduces strain on heart. take the sitting posture. 2. 4. Also breathing slows down. As the backbone is kept erect in this asana. Keep the wrists of both the hands on the respective knees and take Dnyana Mudra. Keep the backbone erect and sight straight. in this asana position of the legs look like blooming lotus. 2. This asana has been given a great importance in the Yogashastra as it is best suited for Pranayam. one can maintain this asana for 10 minutes. Dnyana Mudra further helps in stabilizing pulse beats. Straighten the left leg in the knee. 3. Bring the hands beside the waist. Sitting for long in this asana alone can make one experience the pleasure of this asana. This asana is very simple and anyone can practice. Continue normal breathing. Duration Within 10 to 12 days' practice of this asana.5 feet. Position In this asana the position of the body is stabilized. 1. Sitting Position. Internal Effects Precaution PADMASANA (Baddha) 1 2 3 Posture Pre position Procedure Padma means lotus in Sanskrit. After more practice this period can be increased to 2 to 3 hours. If the hands are long then slightly . Straighten the right leg in the knee. 4.Releasing 1. collective effect of all this is one can achieve concentration of mind. Consequently strain on muscles is reduced. Meditation & concentration. Spread both the legs and keep them at a distance of 1 to 1. its functioning is greatly improved.

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

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

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

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

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

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

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

VAKRASANA (Type 1) 1 Precaution 2 3 4 Posture This Asana is designed to twist the spine to the right and left side in from its erect position. thigh. 3. Now turn the neck and the trunk to the right. Keep the sole of the left foot flat on the floor and the thigh and knee touching to the chest. 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. twisting the spine and look back above the shoulder. there is more pressure on the belly. This Asana should be done after good practice. Sitting Position. Pre position Procedure 1. This increased pressure makes the benefits of the earlier Asana more prominent. The spine is made up of highly elastic joints and can be moved to any direction. Continue smooth .

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

and curve the spinal column. 1. floor with fingers together pointing to the front and the thumbs drawn towards the body. gradually first raise the forehead and then the chin. 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 and neck. Inhale and exhaling. Prone Position. Bring both the hands close near chest and place palms on the 2. Due to the stretching the efficiency of the digestive organs increases. with the support of the spinal column. and the palms placed firmly on the ground. To some extent back problems are reduced as the blood circulation is improved. After taking this final position. Releasing 1.1 2 3 Posture Pre position Procedure The shape of the spinal column is similar to that of a cobra raising its head. In this position the hands remain bent in the elbows. forehead. Keeping the waist. once you are able to do 5 repetitions easily then reduce repetitions and increase the time up to 1 min. Internal Effects . Keep the spine in arch. start lowering the shoulders slowly with first abdomen touching the floor and then chest. In the final position keep the hands straight. Duration Initially practice it for 5 to 10 second. Inhaling. Attain prone position. After practicing it for few days you can increase the repetitions. thighs and knees pressed to the floor. chest forward. Place the chin on floor and hands back to the original position. This asana is concerned with the spinal cord and the muscles of the stomach. 2. 3. Now touch the forehead to the ground and exhale. continue normal breathing. Elbows of both the hands should be kept raised towards the sky. raise the upper part of the body only upto the naval.

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

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

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

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

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

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

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