STANDING POSTURES

VEERASANA 1 2

3

4

Posture

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

Pre position Standing Position. Procedure

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

3.

head backward and keep the sight backward down.

Position

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

Releasing

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

Duration

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

Internal Effects

Precaution

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

1

2

3

4

5

Posture Pre position Procedure

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

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

Position

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

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

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

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

Precaution

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

3

4

Posture

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

Pre position Procedure

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

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

Releasing

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

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

Internal Effects

one should take care to maintain the balance. 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. However. This position of the hands is called Dhyana Mudra. Remaining 3 fingers are kept together and relaxed. Position SWASTIKASANA . while stretching the body upward. Asana In Sitting Position DHYANA MUDRA Posture Pre position Procedure Sitting Sitting Position. 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.

Spread both the legs and keep them at a distance of 1 to 1. 2. Straighten the right leg in the knee. Get both the legs together. 4. Releasing 1. 1. 2. Bring the hands beside the waist. 3. Position In this asana the position of the body is stabilized. Straighten the left leg in the knee. Sitting Position. one can maintain this . Bend left leg in knee and place its soul touching inner side of the right thigh. take the sitting posture. 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. 3. 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. Bend right leg in knee and place its foot in between the thigh and the calf of the leg. Keep the backbone erect and sight straight. This asana is particularly useful for meditation and concentration.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. 4.5 feet.

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

if you feel uncomfortable then release the posture immediately. it is necessary that the leg be kept straight. The vertical position of the legs help improve the blood circulation. 1. Supine Position. it is difficult to maintain the posture. Inhale and exhaling bring. Continue normal breathing and try to maintain the posture steady. the leg down. The strain reaches inner organs like small intestines. Though this asana appears to be simple. back on to the floor. Keep the toe stretched towards sky. The movements should be controlled otherwise this asana can strain muscles. Do not take unnecessary strain. Keep the sight at the toe of the left foot. Exhale and inhaling start raising left leg upward without 2. In this asana. To start with try to maintain this for 5 to 10 seconds. thigh muscles and stomach muscles are stretched. 3.2 Posture Pre position Procedure In this asana one leg is raised up at a time and therefore it is called Ekpad (One leg) Uttanpadasana. Internal Effects Precaution . One should avoid movement of legs with jerk or speed. enzyme producing glands and other organs and helps increases their capacity. Position Releasing Duration While raising the leg. allowing it to bend in the knee and stop when it makes an angle of 90 degree with the floor.

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

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

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

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

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

3. curve the back backwards and place the top of the head on the floor. Now with the help of the elbows raise the head. Hold the toes of the feet with hands and continue normal breathing. Release the toes of the feet and support the shoulders with the 2. Bring back both the legs to normal position and take supine position. As the back is stretched in curve and head on floor. Pre position Procedure 1. Supine Position. Slowly reducing the weight on the head. making the arch of the back. Position In this asana. Fold the right leg in the knee and place it on left thigh. so . 4. the thighs and knees are completely placed on the ground. Fold the left leg in the knee and place it on the right thigh. 4. 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. Duration This asana is complementary to Sarvangasana and Halasana. straighten the neck and bring the shoulders on the floor. Straighten the left leg. 5. lot of weight is shifted to the head and throat is stretched. 2. 3. 5.1 4 2 5 3 6 Posture In this asana posture the shape of the body appears similar to fish in the water. elbows. Releasing 1. Spread the legs one foot apart. Straighten the right leg.

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

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

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

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

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

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

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

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

While releasing slowly bring the left leg back to normal. Try to remain in this position without disturbing the posture. ARDHACHAKRASANA 2 Supine position . legs to original position. relax all muscles and continue normal breathing. ardhachakrasana 1. While releasing slowly lower the waist to touch the ground. attain tadagasana posture then join both the legs & knees. ANANTASANA 1 Supine position . relax all muscles and continue normal breathing. . lower the waist to touch the ground.Posture Pre position Use Position Take supine position. While releasing slowly bring the right leg back to normal position. tadagasana Posture Pre position Use Position Take supine position. lift your waist and make straight line of your spinal column as shown in fig. tadagasana. Repeat this with right leg stretched. 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. Supine position. While releasing slowly bring hands to the normal position and take supine position. turn on left side. hold index finger of the right leg by right as shown in figure. Keep right hand near your chest on ground. Continue normal breathing. While releasing slowly bring hands to the normal position and take supine position. Repeat this for right side with left leg on right thigh. Anantasana 1. Asana In Prone Position SARAL HASTA BHUJANGASANA 1 . continue normal breathing. bend right leg in knee and place the toe on left thigh. Keep right knee steady pointing towards roof.Posture Pre position Use Position Take supine position. place the elbow of the left hand on ground with left palm supporting your head as shown in figure. Repeat this for right side. ANANTASANA 1 Supine position. attain Anantasana 1 posture .

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

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

During the practice chin should rest on ground. Take the precaution that leg is straight in knee as otherwise the strain on desired organs is reduced and desired results are missed. This asana mainly centers the lower vertebra of the spinal cord and the muscles of the abdomen and thighs. Pre position Procedure 1. the other one should be kept straight and pressed to the floor. When one leg is raised. The muscles of the shoulders neck and head should be kept relaxed. raise the left leg from the waist keeping it 2. harnia should consult Yoga expert before practicing this asana. Jerks and unbearable strains should be avoided. ulcer in stomach. To facilitate easy learning first we will learn Ardha Shalabhasana. Prone Position. straight in the knee. once you are able to do 5 repetitions easily then reduce repetitions and increase the time up to 1 min.Precaution People suffering from Back problems. Keep the toe stretched to the backside and continue normal breathing. TB in intestine. Exhale and inhaling. Initially practice it for 5 to 10 second. But the muscles of the thighs and abdomen should be kept stretched. 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. As a result of this the concerned organs become Releasing Duration Internal Effects . Inhale and exhaling bring the left leg down on the ground and then back to the prone position. After practicing it for few days you can increase the repetitions. The chin should rest on the ground. The strain activates their blood circulation.

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

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

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

muscles of legs and hands are stretched more than Dhanurasana. Keep the breathing normal and the head in a positoin which is comfortable. After practicing it for few days you can increase the repetitions. relax all the muscles. Then place the forehead on the folded elbows and relax the neck. 1. ulcer in stomach. 3. Then relax the legs. try to practice it for 5 to 10 second. Spread the legs and keep them at a distance of a foot or so. The strain reaches inner organs and increases their capacity. Bring the arms forward and fold them. 2. once you are able to do 5 repetitions easily then reduce repetitions and increase the time up to 1 min. 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. Prone Position. MAKARASANA 1 Precaution 2 3 ASANA POSITION Posture Pre position Procedure Position like that of a crocodile. TB in intestine. Internal Effects In this asana. People suffering from Back problems. 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. with the heels inside and the toes outside. It also acts on back muscles and helps remove complaints related to digestive system. continue normal breathing. Keep the whole body relaxed.maintain it for few seconds also initially.

Unfold the arms & get them back as before and come to the Prone Position. . ADHVASANA Adhvasana Posture Pre position Procedure Prone Position. Consequently. continue normal breathing. Therefore. As all the muscles are relaxed. So attempt should be made to relax all muscles and the joints of the body. relax all the muscles. the heart beats and the breathing also slow down.Position Releasing This asana being for relaxation. In the prone position place your forehead on ground. Duration Internal Effects Precaution The aim of this asana is to release the strain caused by other asanas. this asana should be maintained for two to three minutes. stretch your hands forward and join them ahead of your head as shown in figure. 1. they need less blood and oxygen supply. Bring the feet together. 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. Stretch your legs in opposite direction. In this asana the whole body is relaxed. Now as the whole basic operation turns slow. the body gets good rest.