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

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

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

Consequently strain on muscles is reduced. one can maintain this asana for 10 minutes. After more practice this period can be increased to 2 to 3 hours. Sitting Position. Internal Effects . Bend left leg in knee and place it touching the thigh of the 3. hence the name Samasan (in Sanskrit 'sama' means equilibrium). collective effect of all this is one can achieve concentration of mind. Get both the legs together. 4. Sitting for long in this asana alone can make one experience the pleasure of this asana. This asana is particularly useful for meditation and concentration. Keep the wrists of both the hands on the respective knees and take Dnyana Mudra. Position In this asana the position of the body is stabilized. 3. 2. 2. As the backbone is kept erect in this asana. Bring the hands beside the waist. Dnyana Mudra further helps in stabilizing pulse beats. Spread both the legs and keep them at a distance of 1 to 1.5 feet. Straighten the left leg in the knee. Keep the backbone erect and sight straight. take the sitting posture. Duration Within 10 to 12 days' practice of this asana. Bend right leg in knee and place its foot in between the thigh and its heel is placed of the left leg. 4. Straighten the right leg in the knee. which in turn reduces strain on heart. right leg in such a way that its heel rests on the procreating organ. its functioning is greatly improved. Releasing 1. Also breathing slows down. Continue normal breathing.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. Pre position Procedure 1.

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

If the hands are long then slightly . Dnyana Mudra further helps in stabilizing pulse beats. Keep the wrists of both the hands on the respective knees and take Dnyana Mudra. 4. Also breathing slows down. This asana has been given a great importance in the Yogashastra as it is best suited for Pranayam. 3.5 feet. 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. 2. Sitting for long in this asana alone can make one experience the pleasure of this asana. one can maintain this asana for 10 minutes. Sitting Position. 2. This asana is very simple and anyone can practice. Continue normal breathing. which in turn reduces strain on heart. collective effect of all this is one can achieve concentration of mind. in this asana position of the legs look like blooming lotus. Get both the legs together. Straighten the right leg in the knee. Spread both the legs and keep them at a distance of 1 to 1. 4. Straighten the left leg in the knee. Bend right leg in knee and place its toe on the left thigh and heel on the groin of the right leg. After more practice this period can be increased to 2 to 3 hours. 3. Position In this asana the position of the body is stabilized. Consequently strain on muscles is reduced. Meditation & concentration. As the backbone is kept erect in this asana. take the sitting posture. Bend left leg in knee and place its toe on the right thigh and heel on the groin of the left leg. its functioning is greatly improved. Keep the backbone erect and sight straight.Releasing 1. 1. Bring the hands beside the waist.

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

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

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

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

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

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

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

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

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

Straighten the left leg and take the sitting position. Turn the sight also in the same direction and continue normal breathing. Here the spine is twisted with the support of the knee alongwith the shoulder. The lower end of the spine and both the hips be placed well on the floor and stabilize them. Keep the palms of both the hands in opposite direction. . Turn the neck and the sight to the front. In this Asana the spine is to be kept straight. Press the standing left knee with the right hand and shoulders. 3. Here the shoulders. Sitting Position. Duration It should be maintained for two minutes on each side to have the expected benefits. Restore the right hand to its place and set right the palm of 3. Pre position Procedure 1.3 4 Posture This is the advanced stage of Vakrasana. 3. Place the right hand beyond the folded knee of the left leg and in front of the left hand. In Vakrasana (Type 1) the spine is twisted only with the help of the shoulders. the knee and the hand are placed in such a way that there is more pressure on the spine. With practice. and twist the neck to the left. the sight should also be turned to the left side and stabilize it in that direction. and hence it involves more strain. 4. There should be a distance of one foot between the two hands. Releasing 1. 2. Note: Perform this Asana by taking up the right leg making relevant changes. Bend the left leg in the knee and place it near the thigh of left leg. the left hand. Position 1. 2. Alongwith the neck. 2. Then with the support of the neck and shoulders twist the upper vertebrae to the left. it can be maintained up to six minutes.

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

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

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

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

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

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

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

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

thighs completely touching to the floor. keep the heels. Restore the hands to their place and take up the sitting position. and hold the big toes of both the feet with both the hands.. But with practice and patience it can be maintained for thirty seconds. Pre position Procedure 1. Exhale. Sitting Position. One should bend downward as much as one's body permits and then try to stabilize at that point. Later one certainly succeeds in having the final position and the duration is also increased to three minutes. 2. keeping the breathing smooth. the west side. it is called 'Pashchimottanasana'. shoulder. relax the whole body and automatically the head. Do not try to raise the knees in order to get the forehead on to the knees. start raising the head. while the back side is called the west side. gets stretched and therefore. it becomes necessary to bend only after complete exhalation. After bending down.e. 4.3 4 Posture The front side of the body is called east side. keeping the spine straight. In exhaled state bend downward and rest the forehead on the knees. Exhale. 2. 3. In this Asana complete back side. Releasing 1. chest will come down owing to their weight and relaxation. i. Since here the abdomen gets completely folded. Position 1. Continue smooth breathing. Duration One finds it difficult to take up this Asana initially. and inhaling. 2. Only inhale. . After taking the position. rest the forehead on the knees and continue smooth breathing. Try to rest the elbows on the floor. calves. 3. right from the heels to the forehead.

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

Continue extremely slow breathing. Breathing must be slowed down. then the body and then the asana be released as under:- Releasing 1. heart rate drops. Get the hands beside and near to the body. and then after preparing first the mind. Spread both the legs and keep them at a distance of 1 or 1. strain. Generally practiced to get rid of fatigue. Keep the palms facing the roof and the fingers half . 3.5 2. mind becomes calm and relaxed. 2.closed. Keep the eyes closed with ease and without pressure. Turn the neck to any side and relax it. it can cure heart related Internal Effects . Body movements are minimized. Supine Position. Duration Since this asana is meant for rest. say 3 to 4 inches. Bring both the legs together and take the Supine Position. 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. respiration drops. 1. blood circulation is also minimized. relax the muscles of the face. The only principle to remember is to do this asana when the body is tired and release when the desired rest is achieved.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. Position The very aim of this asana is to relax each and every muscle in the body. First one should prepare one's mind for releasing the Asana. 3. Take both the hands little away. Further. feet apart. This helps improve the functioning of brain. Keep the heels facing inside and allow the toes to fall outside and relax them. Open the eyes and straighten the neck. its duration is not fixed. from the body and relax them. exertion etc.

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

Generally practiced to get rid of abdominal & gastric problems and improve digestion etc. it is called 'Pavanamuktasana'. . Therefore. belly. slowly bring both the legs down and place them on the floor and take Supine Position. 4. People who have undergone an operation on belly or suffering from hernia and piles. Keep the knees and toes together. Unfold the hands and bring them to their earlier position. The proper pressure on the concerned organs of the body gives the desired benefits. etc. 2.3 5 ASANA POSITION Posture The knees and thighs are pressed against the chest and belly in this asana. Exhale and inhailing. straighten both the legs and come to Dwipad Uttanpadasana Position. Exhailing. the desired pressure can be had on the belly. Pre position Use Procedure 1. Now keep the belly pressed with the thighs and clasp the folded legs with both the hands. 2. That way this asana can be retained longer but that is not necessary. Position It is necessary to keep the knees and thighs pressed against the chest and belly in this asana. At the same time the calves should also be pressed against the thighs so that when the hands clasp the legs. This improves the digestion system and helps have good motion. Now bending the neck. Straighten the neck and bring the head on the floor. 4. Duration Internal Effects Precaution Generally it should be maintained for one minute. The gas trapped in the large intestine gets released in this Asana. Supine Position. should perform this asana after consulting some Yoga Expert. the trapped gases in large intestine are released. Releasing 1. Inhailing. start raising both the legs and come to Dwipada Uttanpadasana Position. the pregenant women should also not practice it. Similarly. Bend both the legs in the knees and keep the folds on the 3. 3. raise the head and fix the chin between the knees. Due to the nice and systematic pressure on the belly.

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

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

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

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

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

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

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

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

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

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

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