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. 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. one should take care to maintain the balance. Position SWASTIKASANA . This position of the hands is called Dhyana Mudra. 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. Remaining 3 fingers are kept together and relaxed. Precaution The asana being simple there is nothing to bother. However.

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

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

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

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

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

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

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

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

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

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

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

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

This Asana should be done after good practice. Now turn the neck and the trunk to the right. Pre position Procedure 1.Internal Effects Owing to the placement of the palms at the navel. 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. Bend the left leg in the knee and place its heel near the 2. Sitting Position. Keep the sole of the left foot flat on the floor and the thigh and knee touching to the chest. thigh. This increased pressure makes the benefits of the earlier Asana more prominent. 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. 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. Continue smooth . there is more pressure on the belly. 3.

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

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

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

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

However. the hands should be kept as much outstretched as possible. Exhale. Keep the hands outstretched above the head. 3.1 2 3 Posture The position of the body in this Asana reflects the feeling of submission to God. Pre position Procedure 1. keep the arms touching the ears. After taking the final position. attempt should be made to have this fold as complete as possible. bend in the waist and touch the forehead on the floor keeping the hands straight. and inhaling start raising the arms. The frontward stretched arms greatly help in getting this fold. Exhaling. Further. Place the forehead on the floor at farthest distance from the crossed legs. Position 1. and inhaling raise the hands upward from the sides and join the palms. continue smooth breathing. While outstretching the hands. Padmasana Position. Keep the knees resting on the floor and the spinal column straight. Exhale. Releasing 1. 2. The desire of submitting and becoming one with the Almighty God is central theme of this Asana. 2. neck and the trunk and straighten it in the waist. . Like Yogamudra here too the abdomen gets folded. Keep the breathing normal.

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

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

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

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

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

calves.. After bending down. gets stretched and therefore. Since here the abdomen gets completely folded. it is called 'Pashchimottanasana'. Exhale. In exhaled state bend downward and rest the forehead on the knees. 2. 2. Continue smooth breathing. Do not try to raise the knees in order to get the forehead on to the knees. keeping the breathing smooth. thighs completely touching to the floor. Position 1. rest the forehead on the knees and continue smooth breathing.e. Releasing 1. the west side. relax the whole body and automatically the head. and hold the big toes of both the feet with both the hands. while the back side is called the west side. and inhaling. 4. Pre position Procedure 1.3 4 Posture The front side of the body is called east side. In this Asana complete back side. right from the heels to the forehead. it becomes necessary to bend only after complete exhalation. Later one certainly succeeds in having the final position and the duration is also increased to three minutes. start raising the head. shoulder. . 3. keep the heels. Exhale. chest will come down owing to their weight and relaxation. After taking the position. Only inhale. 3. But with practice and patience it can be maintained for thirty seconds. Restore the hands to their place and take up the sitting position. Try to rest the elbows on the floor. One should bend downward as much as one's body permits and then try to stabilize at that point. keeping the spine straight. i. Sitting Position. Duration One finds it difficult to take up this Asana initially. 2.

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

Continue extremely slow breathing. mind becomes calm and relaxed. Keep the eyes closed with ease and without pressure.closed. Turn the neck to any side and relax it. relax the muscles of the face. respiration drops. Take both the hands little away. exertion etc. Position The very aim of this asana is to relax each and every muscle in the body. its duration is not fixed. blood circulation is also minimized. feet apart. Duration Since this asana is meant for rest. Body movements are minimized. Further. Supine Position. Generally practiced to get rid of fatigue. This helps improve the functioning of brain. Keep the palms facing the roof and the fingers half . it can cure heart related Internal Effects . The only principle to remember is to do this asana when the body is tired and release when the desired rest is achieved. Keep the heels facing inside and allow the toes to fall outside and relax them. 3. Bring both the legs together and take the Supine Position. Then all the organs should be brought to their normal tone. 3. First one should prepare one's mind for releasing the Asana. from the body and relax them. strain. heart rate drops. 1. In order to reach or attain this aim it becomes necessary to take the position in which one finds all the organs of the body in a comfortable and soothing state. Open the eyes and straighten the neck.1 2 3 4 Posture Pre position Use Procedure Motionless & fixed but relaxed posture like dead body. Breathing must be slowed down. 2.5 2. Get the hands beside and near to the body. then the body and then the asana be released as under:- Releasing 1. and then after preparing first the mind. Spread both the legs and keep them at a distance of 1 or 1. say 3 to 4 inches.

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

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

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

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

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

After practicing it for few days you can increase the repetitions. To some extent back problems are reduced as the blood circulation is improved. 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. Releasing 1. Place the chin on floor and hands back to the original position. Prone Position. 1. Touch the forehead on the ground. Keep the spine in arch. In the final position keep the hands straight. start lowering the shoulders slowly with first abdomen touching the floor and then chest. 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. ground. bend neck as much as possible and start raising the shoulders at ease giving pressure to each Vertibra of the backbone. Raise the chest along with till the hands become straight. once you are able to do 5 repetitions easily then reduce repetitions and increase the time up to 1 min. Take the neck back. People suffering from Back problems. Inhaling first raise the forehead and chin. Bring both the hands close near chest and place palms on the 2. Jerks and unbearable strains should be avoided. TB in intestine. harnia should consult Yoga expert before practicing this asana. Attain prone position. Inhale and exhaling. with the support of the spinal column. start normal breathing. 2.2 3 Posture Pre position Procedure The shape of the spinal column is similar to that of a cobra raising its head. forehead. ulcer in stomach. VAKRA HASTA BHUJANGASANA Internal Effects Precaution . chest forward. Duration Initially practice it for 5 to 10 second.

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

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

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

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

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

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

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

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