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

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

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

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

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

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

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

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

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

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

Keep the trunk and neck erect and the sight fixed on the other end of the left hand. Try to pull up the foot as much as possible. hold it between the thumb and index finger and other 3 fingers to have a good grip of the thumb. Inhale and exhaling. Consequently the efficiency of the organs increases. legs and joints of waist and the knees. Precaution One should avoid the temptation of attaining the ideal position if strain is unbearable. Hold the big toe of the left leg with right hand. But this is wrong. Bend the left leg in knee and keep the foot on the thigh of right leg. 2. Keep the right leg straight. Releasing 1.Procedure 1. 3. initially it may be difficult but it does not matter. AKARNA DHANURASANA (Type2) 1 2 . one tends to bend neck. 3. Position While trying to raise the foot up to ear. 4. Take the left foot to original position. Hold big toe of the right leg with left hand. Duration This asana exerts great strain and one can't maintain it for long but with practice one can maintain it for up to 30 seconds. Only care should be taken to keep the neck and trunk straight. Restore the hands to their place. Exhale and inhaling start lifting the left foot with the right hand and pull it up to ear. start bringing the foot down and place it on the thigh. Internal Effects In this asana great strain is exerted on hand. 2. Continue normal breathing.

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

Sign up to vote on this title
UsefulNot useful