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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
th e maximum distance from the initial position.
2. 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.
3. Raise the joined hands up and take them back above the head
and then without bending the hands in the elbows, bend the
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
knee. Keep sight to the front.
2. Straighten the knee and restore the hands to their original
place.
3. 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.
Internal In this asana the joints of the legs, the waist, the spinal column and
Effects 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.

Precaution 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.

Note: This asana is to be repeated for the right leg also.

TRIKONASANA
1 2 3

4 5

Posture In this asana the position of the body becomes like a triangle (trikon).
And hence, it is called Trikonasana.
Pre position Standing Position.

Procedure 1. Lift the left leg and place it at a maximum distance towards the
left.
2. Turn the toe of the left foot towards the left and inhale.
3. Exhale and bend the left leg in the knee and place the left hand
palm near the left foot toe.
4. 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 It should be kept for one minute on each side.


Internal In this asana the weight of the body comes chiefly on the calves of
Effects 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.
Precaution Persons having complaints regarding their waist and the spinal column
should do this Asana under the guidance of Yoga Expert.

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.
Pre position Standing 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.
Internal In this asana all the muscles are stretched in one direction at one time
Effects and then relaxed. This process helps to remove all the strains. The
muscles get rest and relaxation and even the earlier strains caused by
other asanas get removed.
Precaution The asana being simple there is nothing to bother. However, while
stretching the body upward, one should take care to maintain the
balance.

Asana In Sitting Position

DHYANA MUDRA

Posture Sitting
Pre position Sitting Position.

Procedure 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. Remaining 3 fingers are
kept together and relaxed. This position of the hands is called Dhyana Mudra.
Position In sitting position wrists of the hands in this Dhyana Mudra posture are kept on
the respective knees and palsm facing upwards.

SWASTIKASANA
1 2 3

4 5

Posture In this asana one leg is placed on another in a peculiar way and then
the position is stabilized. 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.
Pre position Sitting Position.

Procedure 1. Spread both the legs and keep them at a distance of 1 to 1.5
feet.
2. Bend left leg in knee and place its soul touching inner side of
the right thigh.
3. Bend right leg in knee and place its foot in between the thigh
and the calf of the leg.
4. Keep the wrists of both the hands on the respective knees
and take Dnyana Mudra. Continue normal breathing.

Position In this asana the position of the body is stabilized. Keep the
backbone erect and sight straight. This asana is particularly useful
for meditation and concentration.
Releasing 1. Bring the hands beside the waist.
2. Straighten the right leg in the knee.
3. Straighten the left leg in the knee.
4. Get both the legs together, take the sitting posture.

Duration Within 10 to 12 days' practice of this asana, one can maintain this
asana for 10 minutes. After more practice this period can be
increased to 2 to 3 hours. Sitting for long in this asana alone can
make one experience the pleasure of this asana.
Internal Effects As the backbone is kept erect in this asana, its functioning is greatly
improved. Dnyana Mudra further helps in stabilizing pulse beats.
Consequently strain on muscles is reduced, which in turn reduces
strain on heart.
Also breathing slows down, collective effect of all this is one can
achieve concentration of mind.
Precaution This asana is very simple and anyone can practice.

Do’s & Don’ts Do’s


- Keep the legs straight in knees with toes pointing to the sky.
- Raise the lower back & buttocks off the ground.
- Hands, upper arms & elbows on the ground while supporting the
waist with the hands.
- Shoulders resting on the ground.
- Head straight and eye sight fixed on the raised toes.
- Note that the legs can be taken towards head for maintaining the
balance.

Advanced variation – legs can be straightened at 90 degrees to


the floor.

Don’ts
- Do not bend the legs in knees.
- Do not take the legs over your head in the position, but you can
take the legs over your head while taking & releasing the position.
- 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).

SAMASANA

1 2 3
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, hence the name Samasan (in
Sanskrit 'sama' means equilibrium).
Pre position Sitting Position.

Procedure 1. Spread both the legs and keep them at a distance of 1 to 1.5
feet.
2. Bend left leg in knee and place it touching the thigh of the
right leg in such a way that its heel rests on the procreating
organ.
3. Bend right leg in knee and place its foot in between the thigh
and its heel is placed of the left leg.
4. Keep the wrists of both the hands on the respective knees
and take Dnyana Mudra. Continue normal breathing.

Position In this asana the position of the body is stabilized. Keep the
backbone erect and sight straight. This asana is particularly useful
for meditation and concentration.
Releasing 1. Bring the hands beside the waist.
2. Straighten the right leg in the knee.
3. Straighten the left leg in the knee.
4. Get both the legs together, take the sitting posture.

Duration Within 10 to 12 days' practice of this asana, one can maintain this
asana for 10 minutes. After more practice this period can be
increased to 2 to 3 hours. Sitting for long in this asana alone can
make one experience the pleasure of this asana.
Internal Effects As the backbone is kept erect in this asana, its functioning is greatly
improved. Dnyana Mudra further helps in stabilizing pulse beats.
Consequently strain on muscles is reduced, which in turn reduces
strain on heart.
Also breathing slows down, collective effect of all this is one can
achieve concentration of mind.
Precaution People suffering from hydrocele or enlargement of testicles should
not practice this asana.

PADMASANA

1 2 3

4 5

Posture Padma means lotus in Sanskrit, 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,
Meditation & concentration.
Pre position Sitting Position.

Procedure 1. Spread both the legs and keep them at a distance of 1 to 1.5
feet.
2. Bend left leg in knee and place its toe on the right thigh and
heel on the groin of the left leg.
3. Bend right leg in knee and place its toe on the left thigh and
heel on the groin of the right leg.
4. Keep the wrists of both the hands on the respective knees
and take Dnyana Mudra. Continue normal breathing.

Position In this asana the position of the body is stabilized. Keep the
backbone erect and sight straight. If the hands are long then slightly
bend those in elbows. There should not be any strain on any of the
muscles.
Releasing 1. Bring the hands beside the waist.
2. Straighten the right leg in the knee.
3. Straighten the left leg in the knee.
4. Get both the legs together, take the sitting posture.

Duration Within 10 to 12 days' practice of this asana, one can maintain this
asana for 10 minutes. After more practice this period can be
increased to 2 to 3 hours. Sitting for long in this asana alone can
make one experience the pleasure of this asana.
Internal Effects As the backbone is kept erect in this asana, its functioning is greatly
improved. Dnyana Mudra further helps in stabilizing pulse beats.
Consequently strain on muscles is reduced, which in turn reduces
strain on heart.
Also breathing slows down, collective effect of all this is one can
achieve concentration of mind.
Precaution This asana is very simple and anyone can practice.

PADMASANA (Baddha)

1 2 3

Posture Padma means lotus in Sanskrit, 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,
Meditation & concentration.
Pre position Sitting Position.

Procedure 1. Spread both the legs and keep them at a distance of 1 to 1.5
feet.
2. Bend left leg in knee and place its toe on the right thigh and
heel on the groin of the left leg.
3. Bend right leg in knee and place its toe on the left thigh and
heel on the groin of the right leg.
4. Keep the wrists of both the hands on the respective knees
and take Dnyana Mudra. Continue normal breathing.

Position In this asana the position of the body is stabilized. Keep the
backbone erect and sight straight. If the hands are long then slightly
bend those in elbows. There should not be any strain on any of the
muscles.

Releasing 1. Bring the hands beside the waist.


2. Straighten the right leg in the knee.
3. Straighten the left leg in the knee.
4. Get both the legs together, take the sitting posture.

Duration Within 10 to 12 days' practice of this asana, one can maintain this
asana for 10 minutes. After more practice this period can be
increased to 2 to 3 hours. Sitting for long in this asana alone can
make one experience the pleasure of this asana.
Internal Effects As the backbone is kept erect in this asana, its functioning is greatly
improved. Dnyana Mudra further helps in stabilizing pulse beats.
Consequently strain on muscles is reduced, which in turn reduces
strain on heart.
Also breathing slows down, collective effect of all this is one can
achieve concentration of mind.
Precaution This asana is very simple and anyone can practice.

PADMASANA (Utthit)

1 2 3

Posture In this Asana the whole body in Padmasana is lifted up with the
help of the hands, and therefore it is called Utthita Padmasana. The
whole body weight is on both the hands.
Pre position Padmasana Position.

Procedure 1. Leave the Dhyan Mudra of the hands and keep them beside
the waist as in the sitting position.
2. Exhale, and inhailing, lift the whole body with the help of the
hands and stabilize this position keeping the breathing
smooth.
Position While lifting the Padmasana, do not allow the knees to come down.
It is very important to stabilize this Asana. In order to maintain the
balance, keep the shoulders slightly backward. Keep the eye sight
ahead and fixed.

Releasing 1. Inhale, and exhaling, get the body on the floor slowly.
2. Keep both the hands on the knees and restore Dhyan
Mudra.

Duration Since the whole weight comes on the hands and further it is to be
balanced on the hands, this Asana should be maintained for thirty
seconds or so. There is no point in increasing duration.
Internal Effects 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.

Precaution While lifting the body on the hands, one may lose balance and fall
backward; so one must be careful at this point.

PARVATASANA

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).

Pre position Sitting Position: Padmasana

Procedure 1. Take both the hands forward and lock the fingers of both the
hands together.
2. Take the hands over the head and turn the palms downside
up facing the roof. Stretch the body upwards with the arms
stretched towards the sky.
3. Stabilize the position and continue normal breathing.
Position In this asana stretching of the body is important but body is not
actually lifted.
Releasing 1. Relax the body and bring the hands as in position 1 in figure
above.
2. Take the position as in Padmasana.
3. Straighten the left leg in the knee then straighten right leg.
4. Get both the legs together, take the sitting posture.

Duration You can maintain this asana for long time without any problem.

Internal Effects Stretching the arm, back and abdominal muscles improves the
functioning of theses parts of the body. This helps cure certain
problems of spinal column & cord.

Precaution This asana is very simple and anyone can practice.

AKARNA DHANURASANA (Type1)

1 2

3 4

Posture In this asana the body is stretched more like a string of bow when
pulled at the time of archery.
Pre position Sitting Position.
Procedure 1. Bend the left leg in knee and keep the foot on the thigh of
right leg. Keep the right leg straight.
2. Hold the big toe of the left leg with right hand, hold it
between the thumb and index finger and other 3 fingers to
have a good grip of the thumb. Hold big toe of the right leg
with left hand.
3. Exhale and inhaling start lifting the left foot with the right
hand and pull it up to ear. Keep the trunk and neck erect and
the sight fixed on the other end of the left hand.
4. Continue normal breathing.

Position While trying to raise the foot up to ear, one tends to bend neck. But
this is wrong, initially it may be difficult but it does not matter. Only
care should be taken to keep the neck and trunk straight. Try to pull
up the foot as much as possible.
Releasing 1. Inhale and exhaling, start bringing the foot down and place it
on the thigh.
2. Restore the hands to their place.
3. Take the left foot to original position.

Duration This asana exerts great strain and one can't maintain it for long but
with practice one can maintain it for up to 30 seconds.
Internal Effects In this asana great strain is exerted on hand, legs and joints of waist
and the knees. Consequently the efficiency of the organs increases.

Precaution One should avoid the temptation of attaining the ideal position if
strain is unbearable.

AKARNA DHANURASANA (Type2)

1 2
3 4

Posture This Asana involves another system of pulling the leg which gives
the impression of a bow with an arrow to be shot and hence, the
name Dhanurasana.
Pre position Sitting Position.
Procedure 1. Bend the left leg in knee and keep the foot on the thigh of
right leg. Keep the right leg straight.
2. Hold the big toe of the left leg with left hand, and that of the
right leg with the right hand.
3. Exhale, and inhaling start lifting the left leg with the left hand
and pull it up to the left ear, and stabilize it at that point.
4. Continue normal breathing.

Position When one leg is lifted, the other leg and hand should be kept
straight. The sight should be fixed on the other end of the straight
hand.
Once the Asana Position is taken, smooth breathing should continue.
Releasing 1. Inhale, and exhaling bring the left leg on the thigh of the
right leg.
2. Restore both the hands to their place.
3. Straighten the left leg and take the sitting position.

Note: Do this asana in the above mentioned manner by taking up


the right leg on the thigh of the left leg bringing in relevant changes
in the position.
Duration This latter Asana exerts more strain than the former. It should also
be maintained for thirty seconds to experience its benefits.
Internal Effects In this asana the direction of strain is towards the joints of the
waist.
Precaution The person with weak waist joints should not do this asana as it
brings great strain to the joints.

PADMASANA YOGAMUDRA (Type1)


1 2 3

Posture This Asana is performed in Padmasana Position.

Pre position Padmasana Position

Procedure 1. Inhale and take both the hands back and keep the palms
facing outside interlocking the thumbs. Keep both the hands
straight.
2. Exhailing bend in the waist and rest the forehead on the
floor. Continue smooth breathing.

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, too. Further in order to get the abdomen folded
properly, one should try to set the forehead on the ground quite
away from the body. Once the bending process is over, continue
smooth breathing.

After some practice, while bending in the waist, keep the back
bone straight to experience its nice results. After taking the
position, try to relax the body.
Releasing 1. Exhale and inhaling be straight in the waist.
2. Restore the hands on the knees and take up Dhyana Mudra.

Duration It should be retained at least for one minute to get its benefits.
After sufficient practice this duration can be extended upto five
minutes and not beyond that.

Internal Effects As the belly gets folded in this Asana, there comes tremendous
pressure on intestines, liver, spleen, certain glands, etc., and this
pressure improves their functioning and removes complaints
regarding digestive system & constipation. This Asana is also used
to awaken the kundalini shakti, which, however, requires its
prolonged practice.
Precaution One should take care while bending in the waist. 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. The
people with back problem should practice this Asana only after
consulting some Yoga Expert.

PADMASANA YOGAMUDRA (Type2)

1 2 3

Posture This Asana differs from the earlier one only in the position of hands.
However, this latter variety is more difficult than the former.
Besides, it is a more advanced state and naturally more beneficial.
One should first practice type 1 and then pass on to type 2.

Pre position Padmasana Position.

Procedure 1. Inhale, 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. Keep the fingers quite
together.
2. Exhailing bend in the waist and place the forehead on the
ground. When the bending process is over, continue smooth
breathing.

Position The position of this Asana is the same as type 1. except the position
of the hands. Here first both the palms are placed at the navel.
Then, while bending forward, keep the elbows erect and stuck to the
chest ribs.
Releasing 1. Exhale and inhailing get straight in the waist.
2. Keep the hands on the knees and take up Dhyana Mudra.

Duration It is desirable to maintain this Asana at least for one minute to have
the expected benefits. After prolonged practice the duration can be
increased up to five minutes.
Internal Effects Owing to the placement of the palms at the navel, there is more
pressure on the belly. This increased pressure makes the benefits of
the earlier Asana more prominent.

Precaution This Asana should be done after good practice.

VAKRASANA (Type 1)

2 3 4

Posture This Asana is designed to twist the spine to the right and left side
in from its erect position. The spine is made up of highly elastic
joints and can be moved to any direction.

Pre position Sitting Position.

Procedure 1. Bend the left leg in the knee and place its heel near the
thigh. Keep the sole of the left foot flat on the floor and the
thigh and knee touching to the chest.
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.
3. Now turn the neck and the trunk to the right, twisting the
spine and look back above the shoulder. Continue smooth
breathing.

Position 1. In this Asana the spine is to be kept straight.


2. The lower end of the spine and both the hips be placed well
on the floor and stabilize them.
3. Then with the support of the neck and shoulders twist the
upper vertebrae to the right. At the same time, the standing
knee be kept close to the chest.
4. Alongwith the neck, the sight should also be turned to the
right side and stabilize it in that direction.

Releasing 1. Turn the neck to the front.


2. Restore the hand to its place.
3. Straighten the left leg and take the sitting position.

Note: Following the above mentioned process, practice this Asana


placing the right leg in folding position.

Duration This Asana should be retained for minimum two minutes on each
side. With more practice this duration can be increased to six
minutes.
Internal Effects The elasticity of the spine increases as it gets twisted in its erect
position. Alongwith the spine the belly and other internal organs
also get twisted and receive the desired strain. It also has very
good effect on the spinal cord and its functioning is improved.

Precaution One should avoid the temptation of attaining the ideal position if
strain is unbearable.

VAKRASANA (Type 2)

1 2
3 4

Posture This is the advanced stage of Vakrasana. Here the spine is twisted
with the support of the knee alongwith the shoulder, and hence it
involves more strain.
Pre position Sitting Position.

Procedure 1. Bend the left leg in the knee and place it near the thigh of
left leg.
2. Place the right hand beyond the folded knee of the left leg
and in front of the left hand. Keep the palms of both the
hands in opposite direction. There should be a distance of
one foot between the two hands.
3. Press the standing left knee with the right hand and
shoulders, and twist the neck to the left. Turn the sight
also in the same direction and continue normal breathing.

Position 1. In this Asana the spine is to be kept straight.


2. The lower end of the spine and both the hips be placed well
on the floor and stabilize them.
3. Then with the support of the neck and shoulders twist the
upper vertebrae to the left. Alongwith the neck, the sight
should also be turned to the left side and stabilize it in that
direction.
4. In Vakrasana (Type 1) the spine is twisted only with the
help of the shoulders. Here the shoulders, the knee and the
hand are placed in such a way that there is more pressure
on the spine.

Releasing 1. Turn the neck and the sight to the front.


2. Restore the right hand to its place and set right the palm of
the left hand.
3. Straighten the left leg and take the sitting position.

Note: Perform this Asana by taking up the right leg making


relevant changes.
Duration It should be maintained for two minutes on each side to have the
expected benefits. With practice, it can be maintained up to six
minutes.
Internal Effects The elasticity of the spine increases as it gets twisted in its erect
position. Alongwith the spine the belly and other internal organs
also get twisted and receive the desired strain. It also has very
good effect on the spinal cord and its functioning is improved.

Precaution One should avoid the temptation of attaining the ideal position if
strain is unbearable.

ARDHAMATSYENDRASANA

1 2

3 4 5

Posture It was Matsyendra rishi who designed and practiced this Asana, and
hence its name Masyendrasana. This Asana in its original form is
difficult to practice, therefore, it was simplified which is called 'Ardha
Matsyendrasana'. After sufficient practice of this Asana, it becomes
possible to practice Matsyendrasana.
Pre position Sitting Position.

Procedure 1. Bend the left leg in the knee and place it on the other side of
the right knee.
2. Bend the right leg in the knee and fold it fully.
3. Cross the right hand over the left leg and hold its big toe.
4. Turn the shoulders and the neck to the left as much as
possible. Encircle the waist by the left hand keeping the palm
inside out. Turn the neck also to the left and continue smooth
breathing.
Position 1. While taking the right hand over the knee of the left 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.
2. The folded left leg is pressed by the right arm in order to
twist the trunk to the left. At this point do not try to sit on
the fold of the right leg.
3. Keep the folded right leg free.
4. While twisting the trunk to the left, outstrech the chest.
Straighten the spinal column and the neck, and then turn to
the left as much as possible.
5. This twisting process is further enhanced by encircled left
hand round the waist.
6. This turning process is facilitated, if it is done with exhailing.
Once the final position is attained, the smooth breathing
should continue.

Releasing 1. Turn the neck and the sight to the front.


2. Restore the hands to their place.
3. Straighten the right leg.
4. Bring the left leg to its place and take the sitting position.

Note: Do this Asana by taking up the right leg with necessary


relevant changes in taking and releasing the Asana.

Duration In whatever form this Asana is taken up, it should be maintained for
two minutes on each side. Then, try to have the ideal position and
stabilize it for two minutes. After a good deal of practice, it can be
kept for five minutes on each side.

Internal Effects This is the advanced stage of Vakrasana. Naturally, all the
advantages of that Asana are experienced more prominently in this
Asana. It has favourable effects on constipation and loss of appetite
and digestive system as a whole.
Precaution Maintaining the Asana with bearable strain, it should be released as
stated above. Persons having spinal column complaints, should do
this Asana after consulting some Yoga Experts.

SHARANAGAT MUDRA
1

2 3

Posture The position of the body in this Asana reflects the feeling of
submission to God. The desire of submitting and becoming one with
the Almighty God is central theme of this Asana.

Pre position Padmasana Position.

Procedure 1. Exhale, and inhaling raise the hands upward from the sides
and join the palms.
2. Exhaling, bend in the waist and touch the forehead on the
floor keeping the hands straight. After taking the final
position, continue smooth breathing.

Position 1. Like Yogamudra here too the abdomen gets folded. Further,
attempt should be made to have this fold as complete as
possible. The frontward stretched arms greatly help in
getting this fold. However, the hands should be kept as much
outstretched as possible.
2. Keep the knees resting on the floor and the spinal column
straight.
3. Place the forehead on the floor at farthest distance from the
crossed legs. While outstretching the hands, keep the arms
touching the ears. Keep the breathing normal.

Releasing 1. Exhale, and inhaling start raising the arms, neck and the
trunk and straighten it in the waist. Keep the hands
outstretched above the head.
2. Exhaling, 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. After practice this duration can be
increased to three minutes.
Internal Effects This Asana prepares the Sadhaka mentally for the desired
submission to the Almighty God.

VAJRASANA

1 2 3 4

Posture Like Padmasana, this is also the Asana for meditation. One can sit
comfortably for a prolonged period in this Asana.
Pre position Sitting Position.

Procedure 1. Fold the left leg in the knee and place the toe on the floor.
2. Fold the right leg in the knee and place the toe on the floor
and join the two toes.
3. Sit on the pit formed by the parted heels.
4. Place the palms on the knees.

Position It is important to keep the spine, the neck and the head, upright in
one straight line in this Asana. Keep the sight fixed at the level of
the height. Don't have any pressure on the hands. The whole weight
of the body be set on the spine. Continue smooth breathing, when
the final position is attained.

Releasing 1. Remove the palms from the knees and bring them to the
sides.
2. Take out the left leg and straighten it.
3. Take out the right leg and straighten it.
4. Take the sitting position.
Duration After a little practice, this Asana can be maintained for a long time.
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.
Internal Effects Along with the body, the mind also gets stabilized in this Asana.
Hence, it is preferred for meditation in this Asana. Hence, it is
preferred for meditation and concentration. This Asana is alsofound
to be good for Pranayama.

The special fold of the legs forms one Bandha in this Asana.
Consequently the blood circulation in the waist - downward parts is
controlled. For this reason this Asana is recommended after
Shirshasana.
Precaution The people having stiff joints and whose movements have become
difficult, should practice this Asana with a lot of care. Such persons
should practice this Asana after getting the joints free and relaxed.

VAJRASANA YOGAMUDRA (Type 1)

Posture This Asana is performed in Vajrasana Position.

Pre position Vajrasana Position

Procedure 1. Inhale and take both the hands back and keep the palms
facing outside interlocking the thumbs. Keep both the hands
straight.
2. Exhailing bend in the waist and rest the forehead on the
floor. Continue smooth breathing.

Position In this Asana one has to sit in Vajrasana and bend in the waist
fully. In this process the abdomen gets folded and that is
expected, too. Further in order to get the abdomen folded
properly, one should try to set the forehead on the ground quite
away from the body. Once the bending process is over, continue
smooth breathing.

After some practice, while bending in the waist, keep the back
bone straight to experience its nice results. After taking the
position, try to relax the body.
Releasing 1. Exhale and inhaling be straight in the waist.
2. Restore the hands on the knees and take up Vajrasana
Position.

Duration This Asana being simple can easily be maintained for two minutes
and even more.

Internal Effects As the belly gets folded in this Asana, there comes tremendous
pressure on intestines, liver, spleen, certain glands, etc., and this
pressure improves their functioning and removes complaints
regarding digestive system & constipation. This Asana is also used
to awaken the kundalini shakti, which, however, requires its
prolonged practice.
Precaution One should take care while bending in the waist. 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. The
people with back problem should practice this Asana only after
consulting some Yoga Expert.

VAJRASANA YOGAMUDRA (Type 2)

Posture This Asana differs from the earlier one only in the position of
hands. However, this latter variety is more difficult than the
former. Besides, it is a more advanced state and naturally more
beneficial. One should first practice type 1 and then pass on to
type 2.
Pre position Vajrasana Position.

Procedure 1. Inhale, 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. Keep the fingers
quite together.
2. Exhailing bend in the waist and place the forehead on the
ground. When the bending process is over, continue
smooth breathing.

Position The position of this Asana is the same as type 1. except the
position of the hands. Here first both the palms are placed at the
navel. Then, while bending forward, keep the elbows erect and
stuck to the chest ribs.
Releasing 1. Exhale and inhailing get straight in the waist.
2. Keep the hands on the knees and take up Vajrasana
Position.

Duration This Asana should be maintained for one and half minute to have
the expected results.

Internal Effects Owing to the placement of the palms at the navel, there is more
pressure on the belly. This increased pressure makes the benefits
of the earlier Asana more prominent.

Precaution This Asana should be done after good practice.

PASCHIMOTTANASANA (Half)

1 2

3 4 5

Posture Ardha Pashchimottanasana is not an independent Asana. But since


Paschimottanasana (full) is difficult to practice, Pashchimottanasana
(ardha) is designed to enable the body to take the full position later.

Pre position Sitting Position.


Procedure 1. Fold the left leg in the knee and place the heel of the left foot
near the thigh of the right leg.
2. Only inhale.
3. Exhaling, hold the big toe of the right foot with the left hand
and encircle the right hand round the waist.
4. Exhale completely, and bend downwards and touch the
forehead to the knee. Don't allow the knee to raise. Continue
smooth breathing.

Position The process of downward bending is the same as in


Pashchimottasana (full). In this Asana one leg is folded and the calf
and the thigh are kept to the floor.

Releasing 1. Exhale, and inhaling, start raising the head.


2. Restore both the hands to their place.
3. Straighten the left leg and take the sitting position.

Note: Practice this Asana by folding the right leg making the
relevant changes.
Duration Initially, even if it is maintained for thirty seconds, one experiences
the benefits. Of course, after practice, it should be increased to four
to five minutes.
Internal Effects Basically this Asana prepares the body for Pashchimottanasana
(full).

Precaution While bending downward, there is the possibility of the knees and
thighs being raised, and this should be avoided.

PASCHIMOTTANASANA (Full)

1 2
3 4

Posture The front side of the body is called east side, while the back side is
called the west side. In this Asana complete back side, i.e., the west
side, right from the heels to the forehead, gets stretched and
therefore, it is called 'Pashchimottanasana'.

Pre position Sitting Position.

Procedure 1. Only inhale.


2. Exhale, and hold the big toes of both the feet with both the
hands.
3. In exhaled state bend downward and rest the forehead on
the knees. Continue smooth breathing.

Position 1. After bending down, keep the heels, calves, thighs


completely touching to the floor, keeping the spine straight,
rest the forehead on the knees and continue smooth
breathing. Try to rest the elbows on the floor.
2. Since here the abdomen gets completely folded, it becomes
necessary to bend only after complete exhalation.
3. One should bend downward as much as one's body permits
and then try to stabilize at that point, keeping the breathing
smooth. Do not try to raise the knees in order to get the
forehead on to the knees.
4. After taking the position, relax the whole body and
automatically the head, shoulder, chest will come down
owing to their weight and relaxation.

Releasing 1. Exhale, and inhaling, start raising the head.


2. Restore the hands to their place and take up the sitting
position.

Duration One finds it difficult to take up this Asana initially. But with practice
and patience it can be maintained for thirty seconds. Later one
certainly succeeds in having the final position and the duration is
also increased to three minutes.
Internal Effects 1. As the whole of the west side gets stretched, they get
purified and their functioning is greatly improved. At the
same time, the muscles of the front side get contracted and
there is pressure on the lungs, intestines and other internal
juice producing glands. As a result of this their functioning is
also improved.
2. It is very useful in setting right the troubles concerning the
lumber part of the spinal cord and the digestive system.
3. Further, there is very sensitive part in our body known as
Kundalini lying in dormant stage. This Asana is supposed to
activate it.

Precaution It has been said that this Asana is useful for the troubles of the
spine. Yet people suffering from such troubles should practice this
Asana only after consulting some Yoga experts.

JANUHASTASANA

Posture In this asana the body is stretched more like a string of bow when
pulled at the time of archery.
Pre position Sitting Position: Vajrasana.

Procedure 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, in this posture relax all the muscles,
continue normal breathing.

HASTASHIRASANA
Hastashirasana
Posture

Pre position Sitting Position: Vajrasana.

Procedure In Vajrasana bend forward in waist & place both the elbows on the
ground 6 to 8 inches apart and ahead of knees with palms
supporting head, in this posture relax all the muscles, continue
normal breathing.

EKPAD SAHAJHASTA BHUJANGASANA

Posture
Pre position Sitting Position: Vajrasana, Hastashirasana.

Procedure In Hastshirasana stretch left leg backwards completely, in this


posture relax all the muscles, continue normal breathing. Repeat
this for right leg stretched backwards.

DWIPAD SAHAJHASTA BHUJANGASANA

Posture
Pre position Sitting position, Vajrasana, Hastashirasana.

Procedure In the hastashirasana posture stretch both the legs backwards as


shown in figure, keep 12 inch distance between both the elbows, in
this posture relax all the muscles, continue normal breathing.

DATTAMUDRA
Posture
Pre position Sitting position, Vajrasana.

Procedure In the Vajrasana position turn your neck to the left side as much as
possible, relax all the muscles, continue normal breathing.
Repeat this for right side.

Asana In Supine Position

UTTANPADASANA (With Both Legs)

Posture In this asana both the legs are raised upwards and so is called
Dwipada(both legs) Uttanpadasana.
Pre position Supine Position.

Procedure 1. Exhale and inhaling start raising both the legs upward and stop
when they make angle of 90 degree with the floor.
2. Keep the sight at the toes of the feet.
3. Continue normal breathing and try to maintain the posture
steady.

Position While raising the legs, it is necessary that the legs be kept straight
and close together. Keep the toes together and stretched towards sky.

Releasing Inhale and exhaling, bring both the legs down, back on to the floor.
Duration Though this asana appears to be simple, it is difficult to maintain the
posture. To start with try to maintain this for 5 to 10 seconds. Do not
take unnecessary strain, if you feel uncomfortable then release the
posture immediately.
Internal In this asana, thigh muscles and stomach muscles are stretched. The
Effects strain reaches inner organs like small intestines, enzyme producing
glands and other organs and helps increases their capacity. The
vertical position of the legs help improve the blood circulation.
Precaution One should avoid movement of legs with jerk or speed. The
movements should be controlled otherwise this asana can strain
muscles.
Do’s & Do’s
Don’ts - Raise both the legs at 90 degrees to ground keeping them straight in
knees with toes pointing to the sky.
- Keep the back & buttocks on the ground
- Arms straight with palms resting on the ground close to the body.
- Head straight and eye sight fixed on the raised toes.

Don’ts
- Do not bend the legs in knees.
- Do not lift the lower back or buttocks.

UTTANPADASANA (With One Legs)

1
2

Posture In this asana one leg is raised up at a time and therefore it is called
Ekpad (One leg) Uttanpadasana.
Pre position Supine Position.

Procedure 1. Exhale and inhaling start raising left leg upward without
allowing it to bend in the knee and stop when it makes an
angle of 90 degree with the floor.
2. Keep the sight at the toe of the left foot.
3. Continue normal breathing and try to maintain the posture
steady.

Position While raising the leg, it is necessary that the leg be kept straight.
Keep the toe stretched towards sky.

Releasing Inhale and exhaling bring, the leg down, back on to the floor.

Duration Though this asana appears to be simple, it is difficult to maintain the


posture. To start with try to maintain this for 5 to 10 seconds. Do not
take unnecessary strain, if you feel uncomfortable then release the
posture immediately.
Internal In this asana, thigh muscles and stomach muscles are stretched. The
Effects strain reaches inner organs like small intestines, enzyme producing
glands and other organs and helps increases their capacity. The
vertical position of the legs help improve the blood circulation.
Precaution One should avoid movement of legs with jerk or speed. The
movements should be controlled otherwise this asana can strain
muscles.
Do’s & Do’s
Don’ts From left side
- Raise the left leg at 90 degrees to ground and keep it straight in
knee with toes pointing to the sky.
- Keep the back & buttocks on the ground
- Palms of the hands resting on the ground close to the body.
- 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.

Don’ts
- Do not bend the legs in the knees.
- Do not lift the lower back & buttocks.

Note: Repeate the same procedure for the right leg also.

VIPARITAKARANI

1 2 3

ASANA POSITION

Posture In 'Hathapradipika' an important book on Yoga accepts this as Mudra


rather than asana. But since this very much resembles with asana
position, here we have treated this as an asana. In this asana body is
in inverted position and so is called Viprit Karani (inverted position).
Pre position Supine Position.
Procedure 1. Exhale and inhaling start raising both the legs upward and stop
when they make angle of 90 degree with the floor. Attain the
Uttanpadasana posture.
2. Exhaling raise the waist and push the legs backward over the
head.
3. Inhailing support the waist with both the hands, straighten the
legs and stretch the toes towards sky. Keep the sight on the
toes.
4. Continue normal breathing.

Position In this asana the arms up to the elbows are placed on the floor. The
body from neck to the elbows is kept straight. The toes are stretched
upward. Initially if it is difficult to maintain this asana keeping the legs
straight then bend the legs slightly while keeping the balance.
Releasing 1. 1.Inhale and exhaling, slightly lower the legs towards head and
maintaining the balance of the body remove the hands
supporting the waist back to the normal position.
2. Inhaling , place the waist on the ground keeping legs straight
as in the Uttanpadasana.
3. Exhaling , bring legs back to the normal position without jerk
or speed.

Duration This asana is difficult in the beginning especially for women with
heavy hips and men with big belly's. Initially you can take help of
other person while raising the hips and waist. This asana should be
maintained for 2 to 3 minutes after sufficient practice to get the
desired results.
Internal Most of the times we remain either in standing or sitting position.
Effects Quite opposite position is taken in this asana. This helps improve the
blood circulation as impure blood easily reaches the heart. To some
extent you can get the benefits of Shirsasana (up side down) in this
posture.
Precaution This asana should not be performed by people who are suffering from
heart trouble and blood pressure problems. It can only be practiced
under expert guidance.
Do’s & Don’ts Do’s
- Keep the legs straight in knees with toes pointing to the sky.
- Raise the lower back & buttocks off the ground.
- Hands, upper arms & elbows on the ground while supporting the
waist with the hands.
- Shoulders resting on the ground.
- Head straight and eye sight fixed on the raised toes.
- Note that the legs can be taken towards head for maintaining the
balance.

Advanced variation – legs can be straightened at 90 degrees to the


floor.

Don’ts
- Do not bend the legs in knees.
- Do not take the legs over your head in the position, but you can
take the legs over your head while taking & releasing the position.
- 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).

SARVANGASANA

2 3 4

Posture It is considered as the best asana among all the asanas, as it


activates most of the important glands and help improve their
function. Even old books on Yoga proclaim importance of this asana.
Pre position Supine Position.

Procedure 1. Exhale and inhaling start raising both the legs upward and stop
when they make angle of 90 degree with the floor. Attain the
Uttanpadasana posture.
2. Exhaling raise the waist and push the legs backward over the
head.
3. Support the waist with both the hands, using your hands get
the legs, waist and back in one straight line and stabilize them
in this position, stretch the toes towards sky. Keep the sight on
the toes.
4. Continue normal breathing.

Position One should concentrate on getting the legs, waist and the back in one
straight line and this line making 90 degrees with ground. In this
asana the arms up to the elbows are placed on the floor. The body
from feet to the shoulders is in straight line, only the chin is placed in
the Jugular notch forming a tie which is called 'Jalandhar Bandha'.
Because of this 'Bandha' jaws can't be opened.

Releasing 1. Inhale and exhaling, slightly lower the legs towards head and
maintaining the balance of the body remove the hands
supporting the waist back to the normal position.
2. Inhaling , place the waist on the ground keeping legs straight
as in the Uttanpadasana.
3. Exhaling, bring legs back to the normal position without jerk or
speed.

Duration This asana is difficult in the beginning especially for women with
heavy hips and men with big belly's. Initially you can take help of
other person while raising the hips and waist. This asana should be
maintained for 2 to 3 minutes after sufficient practice to get the
desired results.
Internal Most of the times we remain either in standing or sitting position.
Effects Quite opposite position is taken in this asana. This helps improve the
blood circulation as impure blood easily reaches the heart.
The 'Jalandhar Bandha' pressurizes the thyroid glands and to some
extent pituitary gland thus helps improve their function.
To some extent you can get the benefits of Shirsasana (up side down)
in this posture.
This asana controls and cures the diseases related to genital organs,
constipation.
It also helps cure varicose veins and haemorrhoids.
Precaution People suffering from headache, brain diseases, blood pressure, heart
related ailments etc. should not do this asana without expert
guidance.
Do’s & Do’s
Don’ts - Keep the legs straight in knees with toes pointing to the sky.
- Raise the entire back & buttocks off the ground.
- Legs, hips and back are in one straight line.
- Hands, upper arm & elbows on the ground while supporting the back
behind chest.
- Shoulders resting on the ground.
- Head straight and eye sight fixed on the raised toes.
- The chin resting in the sternal notch. (In Chin lock position)
Don’ts
- Do not bend the legs in knees.
- Do not take the legs over your head in the position, but you can
take the legs over your head while taking & releasing the position.
- Do not move the neck or overstrain it in chin lock position.

NOTE: As the Jalandhar bandha is practiced in this asana, it becomes necessary to


practice the Matsya Bandha immediately after releasing the Sarvangasana. One
should practice Matsyasana.
ASHWINI MUDRA

Ashwini Mudra
Posture Ashwa means horse, in this asana a similar movement of expansion
and contraction of anus of horse is expected. To achieve maximum
movements a specific position is taken which is called 'Ashwini
Mudra".
Pre position Supine Position - Sarvangasana position.

Procedure 1. Fold both the legs in knees.


2. Fold the legs in waist and press the thighs against stomach.
3. Contract and expand the anus in this position.
4. Continue normal breathing.

Position One should start practicing this asana when stability in Sarvangasana
is achieved. As for the position complete folding of legs in knees and
waist is very important. Similarly the calves should touch the thighs.
Do not bend the back during the position. Bending of back brings
knees close to the mouth and that is not desirable.
Releasing 1. Stop contraction and expansion of the anus.
2. Straighten the legs in the waist.
3. Straighten the legs in the knees and take the Sarvangasana.

Duration It should be maintained for up to 45 seconds, and can be increased to


2 minutes.
Internal This Mudra has particularly good effects on the empty spaces in the
Effects stomach. Due to the pressure functioning of these parts is improved.
It also has good effects on Uterus in women.
Precaution Any healthy person can practice this asana but women suffering from
Uterus problems should do this asana under expert observation.
Do’s & Do’s
Don’ts - Raise the entire back & buttocks off the ground.
- Legs are bent in knees and knees are just above the head or
towards the ears so that the back remains straight & vertical.
- Try pressing the thighs in to abdomen and chest.
- Hands, upper arm & elbows on the ground while supporting the back
behind chest.
- Shoulders resting on the ground.
- The chin resting in the sternal notch. (In Chin lock position)

Don’ts
- Don’t bend the back.
- Don’t let the knees come to the ground or away from the body.
- Do not move the neck or overstrain it in chin lock position.

MATSYASANA
1 4

2 5

3 6

Posture In this asana posture the shape of the body appears similar to fish in
the water. Such a statement is bold as the fact is we don't recognize
the posture as fish but one can float on the water without any
movement in this asana.
Pre position Supine Position.

Procedure 1. Spread the legs one foot apart.


2. Fold the left leg in the knee and place it on the right thigh.
3. Fold the right leg in the knee and place it on left thigh.
4. Now with the help of the elbows raise the head, curve the back
backwards and place the top of the head on the floor, making
the arch of the back.
5. Hold the toes of the feet with hands and continue normal
breathing.

Position In this asana, the thighs and knees are completely placed on the
ground. As the back is stretched in curve and head on floor, lot of
weight is shifted to the head and throat is stretched.
Releasing 1. Release the toes of the feet and support the shoulders with the
elbows.
2. Slowly reducing the weight on the head, straighten the neck
and bring the shoulders on the floor.
3. Straighten the right leg.
4. Straighten the left leg.
5. Bring back both the legs to normal position and take supine
position.

Duration This asana is complementary to Sarvangasana and Halasana, so


should be maintained for one tenth of the period of the Sarvangasana
or Halasana.
Internal Jalandhar Bandha in Sarvangasana pressurizes the thyroids and
Effects pituitary glands but in Matsya Bandha these glands are stretched.
These opposite processes help improve the circulation in these glands
assuring healthy functioning.
Also the thigh & abdomen muscles are stretched systematically.
Precaution The weight over the head should be taken out slowly. The support of
the hands should be removed only when the head is completely ready
to bear the weight. Also while releasing the position, one should avoid
jerks and speedy movements. Maintain the asana until it is bearable
and pleasant.
Do’s & Do’s
Don’ts - Lift the head with the support of hands, elbows.
- Try to rest the crown of the head on the ground.
- While taking, releasing & maintaining the position, support the head
and neck very carefully.
- Try to keep soft cushion under the head.

Simple variations –
- One can keep the legs straight
- The legs can be folded in swastikasana or samasana or a simple
cross legged position.
- For taking the position, one can go on the elbows from sitting
position and while resting on the elbows, try resting your crown on
the floor.

Advanced variation –
- Legs are in padmasana (lotus pose), try holding toes with hands
without elbows resting on the ground.

Don’ts
- Do not move or pull or turn the neck while you are in the position.
- Do not remove the support of the elbows to neck.

HALASANA

1
2 3 4

ASANA POSITION

Posture The body takes the shape similar to a plough ( Hala in Sanskrit ). Also
as the plough makes the hard ground soft, in this asana the veins are
stretched which reduces the stiffness of the body.
Pre position Supine Position.

Procedure 1. Exhale and inhaling, start raising both the legs upward and
stop when they make angle of 90 degree with the floor. Attain
the Uttanpadasana posture.
2. Exhaling raise the waist, hips and push the legs backward over
the head. Try to maintain the balance.
3. After exhaling completely, push the legs further back and try
to touch ground with toes. Keep the toes stretched.
4. Continue normal breathing.

Position Keep the knees straight or else the expected pressure on the organs
is not achieved. In this position head, the shoulders, toes and arms
should rest on the ground. The chin pressed in Jalandhar Bandha.
Releasing 1. Exhale and inhaling lift the toes of the floor keeping the legs
straight in knees.
2. Continue inhaling and slowly keep the back on the ground and
take the Uttanpadasana position.
3. Exhaling, bring legs back to the normal position without jerk or
speed.

Duration This asana is difficult initially, especially for women with heavy hips
and men with big belly's. Initially you can take help of other person
while raising the hips and waist. This asana should be maintained for
30 seconds after sufficient practice to get the desired results.
Internal In this asana the spine is stretched fully in a curve. It becomes more
Effects elastic and its overall functioning is improved. Like in Sarvangasana
Jalandhar Bandha is performed and the same advantages are
achieved.
All the muscles from toes to waist are also stretched helping
improvement in the functioning of veins.
This asana is also useful for gastric troubles, digestion problems.
Precaution Avoid jerks or speedy movements as it might cause some injury to
the backbone. So the movements should be controlled at every stage
of this asana.
People suffering from spleen and lever complaints should do this
asana after consulting Yoga expert.
Do’s & Do’s
Don’ts - Keep the legs straight in knees with toes vertical on the ground over
your head.
- Raise the entire back & buttocks off the ground.
- Legs are in one straight line.
- As far as possible, the back remains straight & vertical.
- Arms straight with palms on the ground.
- Shoulders resting on the ground.
- The chin resting in the sternal notch. (In Chin lock position)

Advanced variation –
- One can extend the toes backwards so that top of the foot rests on
the ground.

Don’ts
- Do not bend the legs in knees.
- Do not move the neck or overstrain it in chin lock position.

NAUKASANA

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. The difference between these two
is in this supine Noukasana muscles of abdomen and stomach are
contracted and in the prone position Noukasana the muscles are
stretched.

Pre position Supine Position.


Procedure 1. Exhale and inhaling, start raising both the legs upward and
stop when they make angle of 45 degree with the floor.
2. Hold breathe, and in the same position raise the shoulders and
the back. Hold the toes of the legs with both the hands.
3. Continue normal breathing.

Position Keep the knees straight or else the expected pressure on the organs
is not achieved. In this position it is always difficult to maintain the
balance of the body but with practice one can achieve the steady
posture. If initially you can't catch the toes then hold the legs at
ankles but don't bend the legs in knees.
Releasing 1. Inhale & exhaling bring the hands to normal position releasing
the toes.
2. Continue exhaling and slowly bring the legs to normal position.
3. Attain the supine position.

Duration Due to the balance and strain involved in this asana, initially it is
difficult to maintain it for long. One can practice it for up to 15
seconds after sufficient practice.
Internal The size of the BELLY reduces due to the contraction of the abdomen
Effects from both the sides. Organs like lever, intestines, pancreas, kidneys
etc. are pressurized which helps in improving the functioning.
Precaution Though this asana is useful for abdomen problems, people who have
been operated on abdomen should not do this asana.
Do’s & Do’s
Don’ts - Keep the legs straight in knees and inclined at 45 deg angle with the
floor.
- As far as possible the back remains straight.
- Arms straight with fingers holding the toes.
- Eye sight fixed on the toes.
- You may start from sitting position if it is difficult to achieve the
position from supine position.
- Try to balance on the buttocks.

Don’ts
- Do not bend the legs in knees.
- Do not bend the arms in elbows.

SHAVASANA
1 2

3 4

Posture Motionless & fixed but relaxed posture like dead body.
Pre position Supine Position.

Use Generally practiced to get rid of fatigue, strain, exertion etc.

Procedure 1. Spread both the legs and keep them at a distance of 1 or 1.5
feet apart. Keep the heels facing inside and allow the toes to
fall outside and relax them.
2. Take both the hands little away, say 3 to 4 inches, from the
body and relax them. Keep the palms facing the roof and the
fingers half - closed.
3. Turn the neck to any side and relax it. Further, relax the
muscles of the face. Keep the eyes closed with ease and
without pressure. Continue extremely slow breathing.

Position The very aim of this asana is to relax each and every muscle in the
body. 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. Breathing must be slowed down.
Releasing First one should prepare one's mind for releasing the Asana. Then all
the organs should be brought to their normal tone, and then after
preparing first the mind, then the body and then the asana be
released as under:-

1. Open the eyes and straighten the neck.


2. Get the hands beside and near to the body.
3. Bring both the legs together and take the Supine Position.

Duration Since this asana is meant for rest, its duration is not fixed. The only
principle to remember is to do this asana when the body is tired and
release when the desired rest is achieved.
Internal Body movements are minimized, blood circulation is also minimized,
Effects heart rate drops, respiration drops, mind becomes calm and relaxed.
This helps improve the functioning of brain, it can cure heart related
ailments, it also brings down Blood Pressure.
Do’s & Do’s
Don’ts - Keep 1 to 1.5 feet distance between the feet.
- Hands 5 to 8 inches away from the body.
- Neck turned to any suitable direction or straight but relaxed.
- Keep your eyes closed.
- Try relaxing all the parts of the body.

Don’ts
- Do not wear tight clothes.
- Do not sleep in the asana.

TADAGASAN

Posture
Pre position Supine Position.

Use Generally practiced to get rid of fatigue, strain, exertion etc.

Position Take supine position, then bend both legs in knees and bring toes
near to hips with legs 1 to 1.5 foot apart, cross arms around head.
Relax all your body muscles and continue normal breathing. While
releasing slowly move legs to original position, hands to normal
position.

PAVANAMUKTASANA (Both The Legs)

2 4
3 5

ASANA POSITION

Posture The knees and thighs are pressed against the chest and belly in this
asana. The gas trapped in the large intestine gets released in this
Asana. Therefore, it is called 'Pavanamuktasana'.
Pre position Supine Position.

Use Generally practiced to get rid of abdominal & gastric problems and
improve digestion etc.
Procedure 1. Exhale and inhailing, start raising both the legs and come to
Dwipada Uttanpadasana Position.
2. Bend both the legs in the knees and keep the folds on the
belly. Keep the knees and toes together.
3. Now keep the belly pressed with the thighs and clasp the
folded legs with both the hands.
4. Now bending the neck, raise the head and fix the chin between
the knees.

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, the
desired pressure can be had on the belly. The proper pressure on the
concerned organs of the body gives the desired benefits.
Releasing 1. Straighten the neck and bring the head on the floor.
2. Unfold the hands and bring them to their earlier position.
3. Inhailing, straighten both the legs and come to Dwipad
Uttanpadasana Position.
4. Exhailing, slowly bring both the legs down and place them on
the floor and take Supine Position.

Duration Generally it should be maintained for one minute. That way this asana
can be retained longer but that is not necessary.
Internal Due to the nice and systematic pressure on the belly, the trapped
Effects gases in large intestine are released. This improves the digestion
system and helps have good motion.
Precaution People who have undergone an operation on belly or suffering from
hernia and piles, etc. should perform this asana after consulting some
Yoga Expert. Similarly, the pregenant women should also not practice
it.
Do’s & Do’s
Don’ts - Keep the legs folded in knees and pressed on the abdomen using the
folded arms.
- Try to touch the chin to the knees.
- Try to keep the legs together.
- Point the toes.

Simple variation – keep the head on the ground instead of trying to


touch the chin to the knees.

Don’ts
- Do not strain your neck.

PAVANAMUKTASANA (One Leg)

Posture The knee and thigh of one leg is pressed against the chest and belly in
this asana. The gas trapped in the large intestine gets released in this
Asana. Therefore, it is called 'Pavanamuktasana'.
Pre position Supine Position.

Use Generally practiced to get rid of abdominal & gastric problems and
improve digestion etc.
Position Take supine position, then bend left leg in knee and press it against
stomach/ chest, hold it with both the arms around, without disturbing
the posture relax all muscles and continue normal breathing.
Releasing While releasing slowly move hands to normal position, leg to original
position.
Repeat this with right leg pressed against chest/ stomach.
Duration
Internal
Effects
Precaution People who have undergone an operation on belly or suffering from
hernia and piles, etc. should perform this asana after consulting some
Yoga Expert. Similarly, the pregenant women should also not practice
it.

ARDHACHAKRASANA 1
Posture
Pre position Supine position , tadagasana

Use

Position Take supine position, attain tadagasana posture then join both the
legs & knees, lift your waist and make straight line of your spinal
column as shown in fig. Try to remain in this position without
disturbing the posture, relax all muscles and continue normal
breathing. While releasing slowly lower the waist to touch the ground,
legs to original position.

ARDHACHAKRASANA 2

Posture
Pre position Supine position , tadagasana, ardhachakrasana 1.

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,
lower the waist to touch the ground.
Repeat this with right leg stretched. While releasing slowly bring the
right leg back to normal position.

ANANTASANA 1
Posture
Pre position Supine position.

Use

Position Take supine position, turn on left side, place the elbow of the left
hand on ground with left palm supporting your head as shown in
figure. Keep right hand near your chest on ground, continue normal
breathing.
Repeat this for right side.
While releasing slowly bring hands to the normal position and take
supine position.

ANANTASANA 1

Posture
Pre position Supine position, Anantasana 1.

Use

Position Take supine position, attain Anantasana 1 posture , bend right leg in
knee and place the toe on left thigh. Keep right knee steady pointing
towards roof, hold index finger of the right leg by right as shown in
figure.
Continue normal breathing.
Repeat this for right side with left leg on right thigh.
While releasing slowly bring hands to the normal position and take
supine position.

Asana In Prone Position

SARAL HASTA BHUJANGASANA

1
2 3

Posture The shape of the spinal column is similar to that of a cobra raising its
head.
Pre position Prone Position.
Procedure 1. Bring both the hands close near chest and place palms on the
ground. Touch the forehead on the ground.
2. 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. Raise the chest
along with till the hands become straight. Take the neck back,
start normal breathing.

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. In the final position
keep the hands straight, chest forward. Keep the spine in arch.
Releasing 1. Inhale and exhaling, with the support of the spinal column,
start lowering the shoulders slowly with first abdomen touching
the floor and then chest, forehead.
2. Place the chin on floor and hands back to the original position.
Attain prone position.

Duration Initially practice it for 5 to 10 second. After practicing it for few days
you can increase the repetitions, once you are able to do 5 repetitions
easily then reduce repetitions and increase the time up to 1 min.
Internal This asana is concerned with the spinal cord and the muscles of the
Effects stomach. Due to the stretching the efficiency of the digestive organs
increases. To some extent back problems are reduced as the blood
circulation is improved.
Precaution People suffering from Back problems, TB in intestine, ulcer in
stomach, harnia should consult Yoga expert before practicing this
asana.
Jerks and unbearable strains should be avoided.

VAKRA HASTA BHUJANGASANA


1

2 3

Posture The shape of the spinal column is similar to that of a cobra raising its
head.
Pre position Prone Position.
Procedure 1. Bring both the hands close near chest and place palms on the
floor with fingers together pointing to the front and the thumbs
drawn towards the body.
2. Elbows of both the hands should be kept raised towards the
sky. Now touch the forehead to the ground and exhale.
3. Inhaling, gradually first raise the forehead and then the chin,
chest and neck, and curve the spinal column. Keeping the
waist, thighs and knees pressed to the floor, raise the upper
part of the body only upto the naval. In this position the hands
remain bent in the elbows, and the palms placed firmly on the
ground. After taking this final position, continue normal
breathing.

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. In the final position
keep the hands straight, chest forward. Keep the spine in arch.
Releasing 1. Inhale and exhaling, with the support of the spinal column,
start lowering the shoulders slowly with first abdomen touching
the floor and then chest, forehead.
2. Place the chin on floor and hands back to the original position.
Attain prone position.

Duration Initially practice it for 5 to 10 second. After practicing it for few days
you can increase the repetitions, once you are able to do 5 repetitions
easily then reduce repetitions and increase the time up to 1 min.
Internal This asana is concerned with the spinal cord and the muscles of the
Effects stomach. Due to the stretching the efficiency of the digestive organs
increases. To some extent back problems are reduced as the blood
circulation is improved.
Precaution People suffering from Back problems, TB in intestine, ulcer in
stomach, harnia should consult Yoga expert before practicing this
asana.
Jerks and unbearable strains should be avoided.

SHALABHASANA (Ardha Shalabhasana)

Posture Shalabh means 'locust' as the position of the body in the asnana
appears to be like that of a locust. To facilitate easy learning first we
will learn Ardha Shalabhasana.
Pre position Prone Position.

Procedure 1. Exhale and inhaling, raise the left leg from the waist keeping it
straight in the knee. Keep the toe stretched to the backside
and continue normal breathing.
2. Take the precaution that leg is straight in knee as otherwise
the strain on desired organs is reduced and desired results are
missed. During the practice chin should rest on ground.

Position In this asana leg should be raised and kept stable without allowing it
to bend in the knee. The chin should rest on the ground. The muscles
of the shoulders neck and head should be kept relaxed. But the
muscles of the thighs and abdomen should be kept stretched. When
one leg is raised, the other one should be kept straight and pressed to
the floor.
Releasing Inhale and exhaling bring the left leg down on the ground and then
back to the prone position.
Duration Initially practice it for 5 to 10 second. After practicing it for few days
you can increase the repetitions, once you are able to do 5 repetitions
easily then reduce repetitions and increase the time up to 1 min.
Internal This asana mainly centers the lower vertebra of the spinal cord and
Effects the muscles of the abdomen and thighs. The strain activates their
blood circulation. As a result of this the concerned organs become
more active and efficient. This strain is effective on small and big
intestine and certain enzyme producing glands.
Precaution People suffering from Back problems, TB in intestine, ulcer in
stomach, harnia should consult Yoga expert before practicing this
asana.
Jerks and unbearable strains should be avoided.

SHALABHASANA (Complete)

Posture Shalabh means 'locust' as the position of the body in the asnana
appears to be like that of a locust. To facilitate easy learning first
learn Ardha Shalabhasana.
Pre position Prone Position.

Procedure 1. Exhale and inhaling, raise both the legs from the waist keeping
them straight in the knees. Keep the toes stretched to the
backside and continue normal breathing.
2. Take the precaution that the legs are straight in knees as
otherwise the strain on desired organs is reduced and desired
results are missed. During the practice chin should rest on
ground.

Position Keeping the raised legs straight in the knees, stretch the toes towards
the backside. At this point the legs may tremble, but this trembling
can be stopped if the raised legs are slightly lowered. Attempt should
be made to raise the legs as much as possible without having any
tremble and then stabilize them at that point and keep the breathing
normal.
Releasing Inhale and exhaling bring both the legs down on the ground and then
back to the prone position.
Duration Only difference between Ardha Shalabhasana and this asana is that
both the legs are raised simultaneously instead of one in this asana.
As the strain is more, the duration be reduced.
Internal This asana mainly centers the lower vertebra of the spinal cord and
Effects the muscles of the abdomen and thighs. The strain activates their
blood circulation. As a result of this the concerned organs become
more active and efficient. This strain is effective on small and big
intestine and certain enzyme producing glands.
Precaution People suffering from Back problems, TB in intestine,Ulcer in stomach,
harnia should consult Yoga expert before practicing this asana.
Jerks and unbearable strains should be avoided.
DHANURASANA

1 2

3 4

Posture The body takes the shape of Bow and therefore it is called Dhanu (
Bow in Sanskrit) asana. As the bow is strained during the archery, the
whole body id stretched during this asana posture.
Pre position Prone Position.

Procedure 1. Bend both the legs in knees and keep them 6 to 8 inches apart
from each other.
2. Catch both the legs firmly near the ankles.
3. Exhale & inhaling pull the legs upward with the hands, allow
the body to be stretched in a curve, push the neck backwards.

Position After taking the final position, try to raise the thighs up from ground
along with shoulders and chest. Push the neck backwards as much as
possible.
Releasing 1. Inhale and exhaling bring both the knees, chin and shoulders
slowly on the ground.
2. Leave the ankles and bring the hands beside the body.
3. Straighten the bent legs and bring them as in the prone
position.

Duration Initially practice it for 5 to 10 second. After practicing it for few days
you can increase the repetitions, once you are able to do 5 repetitions
easily then reduce repetitions and increase the time up to 1 min.
Internal This asana is a combination of both Bhujangasana and Shalabhasana
Effects and can deliver benefits of both the asanas. Mainly the weight is taken
by the abdomen. This has favorable effect on enzyme producing
organs, liver, pancreas, small intestine and big intestine. As a result of
this the concerned organs become more active and efficient. Also the
blood circulation in arms and legs is improved.
Precaution People suffering from Back problems, TB in intestine, ulcer in
stomach, harnia should consult Yoga expert before practicing this
asana.
Jerks and unbearable strains should be avoided.
People suffering from Abdomen problems should not do this asana
without consulting Yoga expert.

NAUKASANA

2 3

Posture The body achieves the shape of a yacht , therefore it is called Nouka
(yacht or boat in Sanskrit) asana.
Pre position Prone Position.

Procedure 1. Stretch both the arms forward, keep them on the floor with
palms closed together. At the same time place the forehead on
the floor.
2. Exhale and inhaling, lift the arms & neck in the front, and legs
in the back upwards as much as possible without bending
them.
3. Continue normal breathing and try to maintain the posture
steady.

Position In this asana both the arms both the arms should be raised keeping
the palms joined together. Legs also should be kept together. Head
should be at the level of arms. The complete weight of the body on
abdomen.
Releasing 1. Inhale and exhaling bring, both the knees, chin and shoulders
slowly on the ground.
2. Leave the ankles and bring the hands beside the body.
3. Straighten the bent legs and bring them as in the prone
position.

Duration This asana is more difficult than dhanurasana so it is difficult to


maintain it for few seconds also initially, try to practice it for 5 to 10
second. After practicing it for few days you can increase the
repetitions, once you are able to do 5 repetitions easily then reduce
repetitions and increase the time up to 1 min.
Internal In this asana, muscles of legs and hands are stretched more than
Effects Dhanurasana. The strain reaches inner organs and increases their
capacity. It also acts on back muscles and helps remove complaints
related to digestive system.
Precaution People suffering from Back problems, TB in intestine, ulcer in
stomach, harnia should consult Yoga expert before practicing this
asana.
Jerks and unbearable strains should be avoided.
People suffering from Abdomen problems should not do this asana
with out consulting Yoga expert.

MAKARASANA

2 3

ASANA POSITION

Posture Position like that of a crocodile.


Pre position Prone Position.

Procedure In the prone position place your both hands crossed around head or
rest your forehead on it, relax all the muscles, continue normal
breathing.

1. Bring the arms forward and fold them. Then place the forehead
on the folded elbows and relax the neck.
2. Spread the legs and keep them at a distance of a foot or so,
with the heels inside and the toes outside. Then relax the legs.
3. Keep the whole body relaxed. Try to touch as many parts of
the body to the floor as possible. Keep the breathing normal
and the head in a positoin which is comfortable.
Position This asana being for relaxation, the muscles of the body should not be strained.
So attempt should be made to relax all muscles and the joints of the body.

Releasing 1. Bring the feet together.


2. Unfold the arms & get them back as before and come to the Prone
Position.

Duration The aim of this asana is to release the strain caused by other asanas. Therefore,
this asana should be maintained for two to three minutes.
Internal As all the muscles are relaxed, they need less blood and oxygen supply.
Effects Consequently, the heart beats and the breathing also slow down. Now as the
whole basic operation turns slow, the body gets good rest.
Precaution In this asana the whole body is relaxed. As the body is relaxed one is inclined to
sleep which one should strictly avoid.

ADHVASANA

Adhvasana
Posture
Pre position Prone Position.

Procedure In the prone position place your forehead on ground, stretch your
hands forward and join them ahead of your head as shown in figure.
Stretch your legs in opposite direction, relax all the muscles, continue
normal breathing.