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Pre position Procedure
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. Standing Position. 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. 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
As a result of this. 2. The loss of balance may prove injurious to certain parts of the body. to have the desired strain and benefits. 3. Straighten the knee and restore the hands to their original place. There is pressure on the digestive organs and the belly gets stretched. too. Restore the left leg to its place and take up standing position. which promotes their functioning. Slow and controlled movements help in having halt at the needed point and avoiding the unwanted strain. else it becomes difficult to maintain the balance. the neck should also be bent downwards. Start bringing the body forward and place the hands on the knee. Keep sight to the front.Releasing the hands form a very good arch in this position and this forming of arch is desirable. duration can be increased to three minutes. the waist. Duration Internal Effects Precaution Note: This asana is to be repeated for the right leg also. the spinal column and the neck get curved in opposite direction. with practice. 1. It should be maintained for at least one minute. The spinal column becomes elastic and its functioning improves. In this asana the joints of the legs. The body should be weighed backward and keeping the arms near the ears. TRIKONASANA 1 2 3 . The process of the backward bending should be slow and controlled. the blood circulation to these joints is regulated.
Turn the toe of the left foot towards the left and inhale.4 5 Posture Pre position Procedure In this asana the position of the body becomes like a triangle (trikon). Turn the left leg toe to front. 1. Straighten the left knee and bring the left hand to its original place. Precaution Persons having complaints regarding their waist and the spinal column should do this Asana under the guidance of Yoga Expert. 4. Exhale and bend the left leg in the knee and place the left hand palm near the left foot toe. The arms of the right hand should be kept touching the right ear. the left leg is kept bent at 90 degree angle. Internal Effects 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 neck and the waist should be kept straight. The stretching of the body has good effect on the muscles of those parts and improves their functioning. . It is necessary to keep the right hand. In this position the weight of the whole body comes on the left hand. Bring the left leg near the right one and take up the standing position. Exhale and inhailing. 2. 3. Position Releasing 4. bring the right hand to its original place. 3. 2. Standing Position. Take the right hand forward straight above the right ear and continue smooth breathing. the left arm is kept straight & its palms placed on the floor. This asana is useful for the joints of the waist. Duration It should be kept for one minute on each side. And hence. At this stage. Lift the left leg and place it at a maximum distance towards the left. it is called Trikonasana. Note: This asana is to be done by taking out the right leg. 1. mid body and right leg in one straight line in this asana.
The similar process is involved in this asana and hence it is called Vrikshasana. Exhale and inhailing take both the arms up above the head from the sides and join the palms at the top. . 1. remains stable and grows upward.VRIKSHASANA 1 2 3 4 Posture Pre position Procedure A tree is always in a standing position. Standing Position.
is stretched upward. while stretching the body upward. one should increase this duration to three minutes.Position Releasing 2. Inhale. To have certain special results. one should take care to maintain the balance. In sitting position wrists of the hands in this Dhyana Mudra posture are kept on the respective knees and palsm facing upwards. Pull the hands upward as much as possible. Taking the asana position continue smooth breathing. This position of the hands is called Dhyana Mudra. one should pull the body upward. However. Duration As this asana involves balancing. thinking that he is being pulled up by some force. Continue smooth breathing. 2. This process helps to remove all the strains. the whole body right from the heels to the fingers of the hands. Internal Effects In this asana all the muscles are stretched in one direction at one time and then relaxed. Remaining 3 fingers are kept together and relaxed. DHYANA MUDRA Posture Pre position Procedure Position Sitting Sitting Position. 1. Precaution The asana being simple there is nothing to bother. Bring the heels on the floor and take up standing position. and keep the sight and the mind fixed. it is enough to maintain it for one minute. The muscles get rest and relaxation and even the earlier strains caused by other asanas get removed. Palms are kept open and tips of the thumb and index fingers of both the hands are joined together forming a circle in between them. The more the body is kept stretched. and exhailing bring both the hands down from the sides. the more it is possible to keep the balance. Lift the heels and stand on the toes and pull the whole body upward. SWASTIKASANA . as looking here and there will disturb the balance of the body. Keeping the legs stable. Except the toes.
Straighten the right leg in the knee. Spread both the legs and keep them at a distance of 1 to 1. Bend right leg in knee and place its foot in between the thigh and the calf of the leg. Straighten the left leg in the knee. Bend left leg in knee and place its soul touching inner side of the right thigh. After more practice this period can be increased to 2 to 3 hours. take the sitting posture. 2. Keep the backbone erect and sight straight. This asana is particularly useful for meditation and concentration. 4. Continue normal breathing. one can maintain this asana for 10 minutes. 2. 4. Within 10 to 12 days' practice of this asana. Get both the legs together. Keep the wrists of both the hands on the respective knees and take Dnyana Mudra. 3. 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. In this asana the position of the body is stabilized. Bring the hands beside the waist. 1. 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. Sitting Position. Sitting for long in this asana alone can make one experience the Position Releasing Duration . 1.5 feet.
. This asana is very simple and anyone can practice. . Do’s . Dnyana Mudra further helps in stabilizing pulse beats. SAMASANA Precaution Do’s & Don’ts 1 2 3 . which in turn reduces strain on heart.Do not keep the legs and back in one straight line as in Sarvangasana (Shoulder stand). .Do not bend the legs in knees. As the backbone is kept erect in this asana.Raise the lower back & buttocks off the ground. Also breathing slows down. .Internal Effects pleasure of this asana. .Shoulders resting on the ground. Don’ts . upper arms & elbows on the ground while supporting the waist with the hands.Do not move the neck while in the position.Do not take the legs over your head in the position.Note that the legs can be taken towards head for maintaining the balance. its functioning is greatly improved. . Consequently strain on muscles is reduced.Keep the legs straight in knees with toes pointing to the sky.Head straight and eye sight fixed on the raised toes. . but you can take the legs over your head while taking & releasing the position.Hands. . Advanced variation – legs can be straightened at 90 degrees to the floor. collective effect of all this is one can achieve concentration of mind.
5 feet. collective effect of all this is one can achieve concentration of mind. As the backbone is kept erect in this asana. Bring the hands beside the waist. Spread both the legs and keep them at a distance of 1 to 1. Bend right leg in knee and place its foot in between the thigh and its heel is placed of the left leg. 2. 4. 3. Also breathing slows down. 4. Sitting for long in this asana alone can make one experience the pleasure of this asana. People suffering from hydrocele or enlargement of testicles should not practice this asana. Continue normal breathing. This asana is particularly useful for meditation and concentration. Consequently strain on muscles is reduced. After more practice this period can be increased to 2 to 3 hours. Keep the wrists of both the hands on the respective knees and take Dnyana Mudra. 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. 1. its functioning is greatly improved. 3. Sitting Position. 2. PADMASANA Position Releasing Duration Internal Effects Precaution . Straighten the left leg in the knee. In this asana the position of the body is stabilized.4 5 Posture Pre position Procedure In this asana the external organs of the body are kept in such a way that they stand divided in to two. Get both the legs together. 1. Within 10 to 12 days' practice of this asana. Straighten the right leg in the knee. which in turn reduces strain on heart. hence the name Samasan (in Sanskrit 'sama' means equilibrium). one can maintain this asana for 10 minutes. take the sitting posture. Keep the backbone erect and sight straight. Dnyana Mudra further helps in stabilizing pulse beats.
Position Releasing Duration . After more practice this period can be increased to 2 to 3 hours. in this asana position of the legs look like blooming lotus. Within 10 to 12 days' practice of this asana. one can maintain this asana for 10 minutes. If the hands are long then slightly bend those in elbows. In this asana the position of the body is stabilized. There should not be any strain on any of the muscles. Keep the wrists of both the hands on the respective knees and take Dnyana Mudra.1 2 3 4 5 Posture Pre position Procedure Padma means lotus in Sanskrit. 3. 4. Bring the hands beside the waist. 1. Keep the backbone erect and sight straight. Straighten the left leg in the knee. Meditation & concentration. 3. Get both the legs together. 2. Spread both the legs and keep them at a distance of 1 to 1. 4. Sitting Position. 2.5 feet. Straighten the right leg in the knee. take the sitting posture. Bend left leg in knee and place its toe on the right thigh and heel on the groin of the left leg. Bend right leg in knee and place its toe on the left thigh and heel on the groin of the right leg. 1. Sitting for long in this asana alone can make one experience the pleasure of this asana. This asana has been given a great importance in the Yogashastra as it is best suited for Pranayam. Continue normal breathing.
Also breathing slows down. The spine is made up of highly elastic joints and can be moved to any direction. 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. collective effect of all this is one can achieve concentration of mind. Sitting Position. Pre position Procedure . Bend the left leg in the knee and place its heel near the thigh.Internal Effects As the backbone is kept erect in this asana. Consequently strain on muscles is reduced. Keep the sole of the left foot flat on the floor and the thigh and knee touching to the chest. Dnyana Mudra further helps in stabilizing pulse beats. 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. which in turn reduces strain on heart. This asana is very simple and anyone can practice. 1. its functioning is greatly improved. 2.
At the same time. Turn the neck to the front. Note: Following the above mentioned process. Alongwith the neck. Releasing Duration Internal Effects This Asana should be retained for minimum two minutes on each side. In this Asana the spine is to be kept straight. The elasticity of the spine increases as it gets twisted in its erect position. The lower end of the spine and both the hips be placed well on the floor and stabilize them. Now turn the neck and the trunk to the right. 1. 3. practice this Asana placing the right leg in folding position. One should avoid the temptation of attaining the ideal position if strain is unbearable. 4.3. Position 1. Restore the hand to its place. Precaution . Then with the support of the neck and shoulders twist the upper vertebrae to the right. Alongwith the spine the belly and other internal organs also get twisted and receive the desired strain. It also has very good effect on the spinal cord and its functioning is improved. 2. With more practice this duration can be increased to six minutes. twisting the spine and look back above the shoulder. Continue smooth breathing. 2. 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. 3. the standing knee be kept close to the chest.
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