Yoga-Postures-Yogasanas | Asana | Breathing

STANDING POSTURES

VEERASANA 1 2

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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

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Posture Pre position Procedure

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

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

Position

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

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

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

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

Precaution

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

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Posture

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

Pre position Procedure

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

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

Releasing

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

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

Internal Effects

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

one can maintain this . Continue normal breathing. Keep the backbone erect and sight straight.1 2 3 4 5 Posture Pre position Procedure In this asana one leg is placed on another in a peculiar way and then the position is stabilized. Position In this asana the position of the body is stabilized. 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. 2. 3. Get both the legs together. Sitting Position. Duration Within 10 to 12 days' practice of this asana. 4.5 feet. Spread both the legs and keep them at a distance of 1 to 1. Keep the wrists of both the hands on the respective knees and take Dnyana Mudra. This asana is particularly useful for meditation and concentration. take the sitting posture. Straighten the left leg in the knee. 4. Bend left leg in knee and place its soul touching inner side of the right thigh. 3. Bend right leg in knee and place its foot in between the thigh and the calf of the leg. 2. Releasing 1. Bring the hands beside the waist. Straighten the right leg in the knee. 1.

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

hence the name Samasan (in Sanskrit 'sama' means equilibrium). Bring the hands beside the waist. 2. Also breathing slows down. Dnyana Mudra further helps in stabilizing pulse beats. 4.5 feet. Duration Within 10 to 12 days' practice of this asana. Straighten the right leg in the knee. Straighten the left leg in the knee. Releasing 1. After more practice this period can be increased to 2 to 3 hours. Consequently strain on muscles is reduced. 3. Bend right leg in knee and place its foot in between the thigh and its heel is placed of the left leg. one can maintain this asana for 10 minutes. 4. Position In this asana the position of the body is stabilized. which in turn reduces strain on heart. Get both the legs together. Continue normal breathing. Sitting for long in this asana alone can make one experience the pleasure of this asana. Keep the wrists of both the hands on the respective knees and take Dnyana Mudra. 2. collective effect of all this is one can achieve concentration of mind. Sitting Position. As the backbone is kept erect in this asana. Spread both the legs and keep them at a distance of 1 to 1. right leg in such a way that its heel rests on the procreating organ. Bend left leg in knee and place it touching the thigh of the 3. This asana is particularly useful for meditation and concentration. Keep the backbone erect and sight straight.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. take the sitting posture. its functioning is greatly improved. Internal Effects . Pre position Procedure 1.

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

Continue extremely slow breathing.5 2. heart rate drops. exertion etc. it can cure heart related Internal Effects . Take both the hands little away. This helps improve the functioning of brain. Get the hands beside and near to the body. feet apart. Keep the heels facing inside and allow the toes to fall outside and relax them. then the body and then the asana be released as under:- Releasing 1. Supine Position. Bring both the legs together and take the Supine Position. Then all the organs should be brought to their normal tone. Position The very aim of this asana is to relax each and every muscle in the body. Keep the eyes closed with ease and without pressure. from the body and relax them. 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. Body movements are minimized. 3. First one should prepare one's mind for releasing the Asana. say 3 to 4 inches. relax the muscles of the face. 3.1 2 3 4 Posture Pre position Use Procedure Motionless & fixed but relaxed posture like dead body. Breathing must be slowed down. Further. its duration is not fixed. respiration drops. and then after preparing first the mind. Spread both the legs and keep them at a distance of 1 or 1. 1.closed. mind becomes calm and relaxed. Turn the neck to any side and relax it. The only principle to remember is to do this asana when the body is tired and release when the desired rest is achieved. 2. Generally practiced to get rid of fatigue. strain. blood circulation is also minimized. Open the eyes and straighten the neck. Keep the palms facing the roof and the fingers half . Duration Since this asana is meant for rest.

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

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

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

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

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

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

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

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

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

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

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

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

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

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