STANDING POSTURES

VEERASANA 1 2

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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

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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

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

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

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

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

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

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

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

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

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. Relax the body and bring the hands as in position 1 in figure above. Get both the legs together. 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. Sitting Position. 1. take the sitting posture. Stretching the arm. 3. Duration Internal Effects You can maintain this asana for long time without any problem. This asana is very simple and anyone can practice. Take the position as in Padmasana. 2. .

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

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

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

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

Internal Effects Owing to the placement of the palms at the navel. VAKRASANA (Type 1) 1 Precaution 2 3 4 Posture This Asana is designed to twist the spine to the right and left side in from its erect position. twisting the spine and look back above the shoulder. 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. Pre position Procedure 1. 3. Bend the left leg in the knee and place its heel near the 2. Place the left hand in front of the right hand in such a way that the fingers of both the palms face each other and the palms remain flat on the floor. This Asana should be done after good practice. thigh. there is more pressure on the belly. Continue smooth . Keep the sole of the left foot flat on the floor and the thigh and knee touching to the chest. This increased pressure makes the benefits of the earlier Asana more prominent. Sitting Position.

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

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

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

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

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

Take out the left leg and straighten it. 3. this is also the Asana for meditation. Fold the left leg in the knee and place the toe on the floor. upright in one straight line in this Asana. Position It is important to keep the spine. Internal Effects VAJRASANA 1 2 3 4 Posture Pre position Procedure Like Padmasana. 2. bring both the hands down from the sides and take up Dhyana Mudra. Duration This Asana should be maintained at least for one and half minute to have the desired benefits. Exhaling. . Take out the right leg and straighten it. 2. 1.2. Releasing 1. The whole weight of the body be set on the spine. Remove the palms from the knees and bring them to the sides. the neck and the head. 4. Continue smooth breathing. This Asana prepares the Sadhaka mentally for the desired submission to the Almighty God. Keep the sight fixed at the level of the height. and join the two toes. Don't have any pressure on the hands. Fold the right leg in the knee and place the toe on the floor 3. Place the palms on the knees. One can sit comfortably for a prolonged period in this Asana. when the final position is attained. 4. After practice this duration can be increased to three minutes. Sitting Position. Take the sitting position. Sit on the pit formed by the parted heels.

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

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

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

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

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

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

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

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

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

.Do not bend the legs in the knees. In this asana body is in inverted position and so is called Viprit Karani (inverted position). here we have treated this as an asana. .Head straight and eye sight fixed on the raised toes.Do’s & Don’ts Do’s From left side . . 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. Pre position .The other leg should be straight in knee and resting on the ground with toes pointing to the sky.Keep the back & buttocks on the ground .Do not lift the lower back & buttocks. Supine Position.Raise the left leg at 90 degrees to ground and keep it straight in knee with toes pointing to the sky.Palms of the hands resting on the ground close to the body. . Don’ts . But since this very much resembles with asana position.

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

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

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

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

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

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

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

Keep the legs straight in knees with toes vertical on the ground over your head.Do not move the neck or overstrain it in chin lock position. . The difference between these two is in this supine Noukasana muscles of abdomen and stomach are . Don’ts . . .Arms straight with palms on the ground.Precaution Avoid jerks or speedy movements as it might cause some injury to the backbone.Shoulders resting on the ground. . There is another Noukasana which is practiced in prone position. (In Chin lock position) Advanced variation – . .As far as possible. Do’s & Don’ts NAUKASANA 1 2 3 Posture In this asana the shape of the body looks like a yacht and hence it is called Noukasana (Yacht in Sanskrit).One can extend the toes backwards so that top of the foot rests on the ground. So the movements should be controlled at every stage of this asana. . Do’s . the back remains straight & vertical. .The chin resting in the sternal notch. People suffering from spleen and lever complaints should do this asana after consulting Yoga expert.Raise the entire back & buttocks off the ground.Legs are in one straight line.Do not bend the legs in knees.

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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