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15936499-Yoga-Postures-Yogasanas

15936499-Yoga-Postures-Yogasanas

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Published by Shubham Agarwal

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Published by: Shubham Agarwal on Apr 08, 2011
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11/28/2012

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Sections

  • STANDING POSTURES
  • TRIKONASANA
  • VRIKSHASANA
  • DHYANA MUDRA
  • SWASTIKASANA
  • PARVATASANA
  • AKARNA DHANURASANA (Type1)
  • AKARNA DHANURASANA (Type2)
  • PADMASANA YOGAMUDRA (Type1)
  • PADMASANA YOGAMUDRA (Type2)
  • ARDHAMATSYENDRASANA
  • SHARANAGAT MUDRA
  • VAJRASANA YOGAMUDRA (Type 1)
  • VAJRASANA YOGAMUDRA (Type 2)
  • EKPAD SAHAJHASTA BHUJANGASANA
  • DWIPAD SAHAJHASTA BHUJANGASANA
  • UTTANPADASANA (With Both Legs)
  • UTTANPADASANA (With One Legs)
  • VIPARITAKARANI
  • SARVANGASANA
  • ASHWINI MUDRA
  • TADAGASAN
  • PAVANAMUKTASANA (Both The Legs)
  • PAVANAMUKTASANA (One Leg)
  • ARDHACHAKRASANA 2
  • ANANTASANA 1
  • SARAL HASTA BHUJANGASANA
  • VAKRA HASTA BHUJANGASANA
  • SHALABHASANA (Ardha Shalabhasana)
  • SHALABHASANA (Complete)
  • DHANURASANA
  • ADHVASANA

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

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

2. Keep the wrists of both the hands on the respective knees and take Dnyana Mudra. 4. one can maintain this . Bring the hands beside the waist. Spread both the legs and keep them at a distance of 1 to 1. Continue normal breathing. 3.1 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. This asana is particularly useful for meditation and concentration. Position In this asana the position of the body is stabilized. Straighten the left leg in the knee. Bend right leg in knee and place its foot in between the thigh and the calf of the leg.5 feet. 4. Bend left leg in knee and place its soul touching inner side of the right thigh. take the sitting posture. Get both the legs together. Duration Within 10 to 12 days' practice of this asana. Keep the backbone erect and sight straight. 1. 3. Sitting Position. 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. Releasing 1. Straighten the right leg in the knee. 2.

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

Position In this asana the position of the body is stabilized. Bend right leg in knee and place its foot in between the thigh and its heel is placed of the left leg. Internal Effects . After more practice this period can be increased to 2 to 3 hours. Sitting for long in this asana alone can make one experience the pleasure of this asana. Pre position Procedure 1. 2. Also breathing slows down. Consequently strain on muscles is reduced. one can maintain this asana for 10 minutes.5 feet. 4.4 5 Posture In this asana the external organs of the body are kept in such a way that they stand divided in to two. Keep the wrists of both the hands on the respective knees and take Dnyana Mudra. Straighten the left leg in the knee. Releasing 1. Continue normal breathing. 2. which in turn reduces strain on heart. Bring the hands beside the waist. Get both the legs together. 3. Bend left leg in knee and place it touching the thigh of the 3. its functioning is greatly improved. take the sitting posture. Keep the backbone erect and sight straight. Spread both the legs and keep them at a distance of 1 to 1. This asana is particularly useful for meditation and concentration. Straighten the right leg in the knee. As the backbone is kept erect in this asana. right leg in such a way that its heel rests on the procreating organ. Dnyana Mudra further helps in stabilizing pulse beats. hence the name Samasan (in Sanskrit 'sama' means equilibrium). Sitting Position. 4. collective effect of all this is one can achieve concentration of mind. Duration Within 10 to 12 days' practice of this asana.

in this asana position of the legs look like blooming lotus. There should not be any strain on any of the muscles. PADMASANA 1 2 3 4 5 Posture Pre position Procedure Padma means lotus in Sanskrit. If the hands are long then slightly bend those in elbows. Keep the wrists of both the hands on the respective knees and take Dnyana Mudra. Bend left leg in knee and place its toe on the right thigh and 3. This asana has been given a great importance in the Yogashastra as it is best suited for Pranayam. 1.5 feet. Continue normal breathing. Meditation & concentration. Bend right leg in knee and place its toe on the left thigh and heel on the groin of the right leg. Spread both the legs and keep them at a distance of 1 to 1.Precaution People suffering from hydrocele or enlargement of testicles should not practice this asana. Sitting Position. . Keep the backbone erect and sight straight. heel on the groin of the left leg. Position In this asana the position of the body is stabilized. 2. 4.

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

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

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

Take the position as in Padmasana. take the sitting posture. 2. 1. Get both the legs together. Straighten the left leg in the knee then straighten right leg. Relax the body and bring the hands as in position 1 in figure above.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. 4. This asana is very simple and anyone can practice. Stretching the arm. 3. back and abdominal muscles improves the functioning of theses parts of the body. Duration Internal Effects You can maintain this asana for long time without any problem. . 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. Sitting Position.

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

The sight should be fixed on the other end of the straight hand. It should also be maintained for thirty seconds to experience its benefits. Sitting Position. and that of the right leg with the right hand. Hold the big toe of the left leg with left hand. Bend the left leg in knee and keep the foot on the thigh of right leg. Restore both the hands to their place. Continue normal breathing. smooth breathing should continue. Keep the right leg straight. Exhale. Once the Asana Position is taken. the name Dhanurasana. 2. the other leg and hand should be kept straight. Inhale. In this asana the direction of strain is towards the joints of the waist. 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 . Straighten the left leg and take the sitting position. and inhaling start lifting the left leg with the left hand and pull it up to the left ear. and exhaling bring the left leg on the thigh of the right leg. 3. 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. 3.3 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. 2. and stabilize it at that point. 1. 1. When one leg is lifted. This latter Asana exerts more strain than the former. 4.

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

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

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. Pre position Procedure 1. Sitting Position. The spine is made up of highly elastic joints and can be moved to any direction. 3. Bend the left leg in the knee and place its heel near the 2. Now turn the neck and the trunk to the right. thigh. This increased pressure makes the benefits of the earlier Asana more prominent. Continue smooth . twisting the spine and look back above the shoulder. Place the left hand in front of the right hand in such a way that the fingers of both the palms face each other and the palms remain flat on the floor.Internal Effects Owing to the placement of the palms at the navel. 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. there is more pressure on the belly.

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

Press the standing left knee with the right hand and shoulders. In this Asana the spine is to be kept straight. Turn the neck and the sight to the front. Turn the sight also in the same direction and continue normal breathing. 3. Alongwith the neck. With practice. Keep the palms of both the hands in opposite direction. Position 1. Straighten the left leg and take the sitting position. Bend the left leg in the knee and place it near the thigh of left leg. and hence it involves more strain. Duration It should be maintained for two minutes on each side to have the expected benefits. There should be a distance of one foot between the two hands. Place the right hand beyond the folded knee of the left leg and in front of the left hand. 3. 4. In Vakrasana (Type 1) the spine is twisted only with the help of the shoulders. it can be maintained up to six minutes. Note: Perform this Asana by taking up the right leg making relevant changes. the knee and the hand are placed in such a way that there is more pressure on the spine. Here the shoulders. Pre position Procedure 1. Restore the right hand to its place and set right the palm of 3.3 4 Posture This is the advanced stage of Vakrasana. Then with the support of the neck and shoulders twist the upper vertebrae to the left. Releasing 1. 2. the sight should also be turned to the left side and stabilize it in that direction. Here the spine is twisted with the support of the knee alongwith the shoulder. Sitting Position. the left hand. The lower end of the spine and both the hips be placed well on the floor and stabilize them. 2. and twist the neck to the left. . 2.

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

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

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

1. Continue smooth breathing. Releasing 1. Take the sitting position. Don't have any pressure on the hands. bring both the hands down from the sides and take up Dhyana Mudra. upright in one straight line in this Asana. the neck and the head. Exhaling. . One can sit comfortably for a prolonged period in this Asana. Sit on the pit formed by the parted heels. Fold the right leg in the knee and place the toe on the floor 3. 2. 3. Remove the palms from the knees and bring them to the sides. when the final position is attained. and join the two toes. this is also the Asana for meditation. 2. Sitting Position. After practice this duration can be increased to three minutes. Take out the left leg and straighten it. 4.2. Fold the left leg in the knee and place the toe on the floor. 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. This Asana prepares the Sadhaka mentally for the desired submission to the Almighty God. 4. Position It is important to keep the spine. Internal Effects VAJRASANA 1 2 3 4 Posture Pre position Procedure Like Padmasana. Place the palms on the knees. Take out the right leg and straighten it. The whole weight of the body be set on the spine.

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

As the back is stretched in curve and head on floor. curve the back backwards and place the top of the head on the floor. Straighten the left leg. the thighs and knees are completely placed on the ground. Releasing 1. Bring back both the legs to normal position and take supine position. straighten the neck and bring the shoulders on the floor. Straighten the right leg. Fold the right leg in the knee and place it on left thigh. Slowly reducing the weight on the head. Fold the left leg in the knee and place it on the right thigh. Hold the toes of the feet with hands and continue normal breathing. elbows. 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. 4. so . 4. Duration This asana is complementary to Sarvangasana and Halasana. 5. 3. Now with the help of the elbows raise the head. Release the toes of the feet and support the shoulders with the 2.1 4 2 5 3 6 Posture In this asana posture the shape of the body appears similar to fish in the water. Position In this asana. making the arch of the back. Spread the legs one foot apart. lot of weight is shifted to the head and throat is stretched. 5. 3. Pre position Procedure 1. 2.

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

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

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

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

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

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

Duration Internal Effects Precaution Generally it should be maintained for one minute. Exhale and inhailing. Due to the nice and systematic pressure on the belly. Therefore. 3. Keep the knees and toes together. . the desired pressure can be had on the belly. The proper pressure on the concerned organs of the body gives the desired benefits. raise the head and fix the chin between the knees. slowly bring both the legs down and place them on the floor and take Supine Position. Pre position Use Procedure 1. Supine Position. Exhailing. the pregenant women should also not practice it. 2. should perform this asana after consulting some Yoga Expert. etc. 4. Releasing 1. straighten both the legs and come to Dwipad Uttanpadasana Position. 4.3 5 ASANA POSITION Posture The knees and thighs are pressed against the chest and belly in this asana. the trapped gases in large intestine are released. 2. belly. At the same time the calves should also be pressed against the thighs so that when the hands clasp the legs. The gas trapped in the large intestine gets released in this Asana. That way this asana can be retained longer but that is not necessary. Similarly. Now bending the neck. Bend both the legs in the knees and keep the folds on the 3. Unfold the hands and bring them to their earlier position. Position It is necessary to keep the knees and thighs pressed against the chest and belly in this asana. This improves the digestion system and helps have good motion. Now keep the belly pressed with the thighs and clasp the folded legs with both the hands. Inhailing. People who have undergone an operation on belly or suffering from hernia and piles. start raising both the legs and come to Dwipada Uttanpadasana Position. Straighten the neck and bring the head on the floor. it is called 'Pavanamuktasana'. Generally practiced to get rid of abdominal & gastric problems and improve digestion etc.

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

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

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

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

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

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

During the practice chin should rest on ground. This strain is effective on small and big intestine and certain enzyme producing glands. This strain is effective on small and big intestine and certain enzyme producing glands. Pre position Procedure 1. harnia should consult Yoga expert before practicing this asana. SHALABHASANA (Complete) Posture Shalabh means 'locust' as the position of the body in the asnana appears to be like that of a locust. harnia should consult Yoga expert before practicing this asana. Precaution People suffering from Back problems.more active and efficient. Jerks and unbearable strains should be avoided. Keep the toes stretched to the backside and continue normal breathing.Ulcer in stomach. Exhale and inhaling. As the strain is more. raise both the legs from the waist keeping 2. Jerks and unbearable strains should be avoided. To facilitate easy learning first learn Ardha Shalabhasana. ulcer in stomach. Position Keeping the raised legs straight in the knees. At this point the legs may tremble. them straight in the knees. Only difference between Ardha Shalabhasana and this asana is that both the legs are raised simultaneously instead of one in this asana. The strain activates their blood circulation. Releasing Duration Internal Effects Precaution . stretch the toes towards the backside. TB in intestine. Prone Position. 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 more active and efficient. Inhale and exhaling bring both the legs down on the ground and then back to the prone position. People suffering from Back problems. Take the precaution that the legs are straight in knees as otherwise the strain on desired organs is reduced and desired results are missed. TB in intestine. but this trembling can be stopped if the raised legs are slightly lowered. Attempt should be made to raise the legs as much as possible without having any tremble and then stabilize them at that point and keep the breathing normal. the duration be reduced.

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

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

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

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

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