Asanas

Standing asanas

1.Tadasana
Method
Stand straight with hands on your sides. Take your hands infront of you. Interlock your fingers.
Rotate your palm outwards. With inhalation raise your hand above your head and Raise your
foot up. Hold for 5 counts. With exhalation hands down legs down. Relax
Benefits.
Improve posture. Improves concentration.physical and mental balance. Clears up congestion in
spine. Good stretch for neck shoulder muscles.hwlpa to increase height by stretching muscles
and ligaments. Opening of chest improves breathing pattern. Legs strengthening. Improves
bowelmoment
Contra
Neck should issue high bp weak leg muscles migraine insomnia patients should avoid.

2. Triyak tadasana
Stand straight with hands on sides. Keep feet little distance apart. bring hands infront of your
shoulders. Interlock your fingers. Rotate Palms faces outside.inhalation take hands above your
head. With exhalation bend toward right side. Try to see straight dnt bend your hands.
With inhalation come to centre with exhalation end towards your left.with inhalation come to the
centre.
Benefits;
Reduces fat on sides of the waist. It balances left and right postural muscles. Good stretch to
abdomen. Improves digestion. Good stretch for spinal nerve.expands chest and improves
breathing.
Contra
Recent abdominal surgery spinal surgery hernia heart problems should not perform.
Neck shoulder issue can do with 1 hand bending

3. Kati chakrasana
Method
Stand straight 1 feet distance apart. Take your left hand and place it on your right hand. Take
your right hand and place it around your waist. Inhale deeply, with exhalation turn towards your
right. Hold breath for 3 counts. With inhalation come to the centre. Exhalation relax. Again
inhale with exhalation turns towards your left. With inhalation come ack with exhalation relax..
Benefits
Removes tiredness depression anxiety.
Helps in cervicular spondylitis.
Tnes up neck shoulder and improves posture.
Improves digestion.
Good for spinal stretch. Can performed any time.
Contra
Spinal surgery, abdominal surgery, slip disc hernia, spinal disorders should avoid
Trikonasana
Stand straight. Stretch your legs as much as possible. You have to feel stretch on your inner
thighs. Inhale raise your hands inline with shoulders, exhale bend down towards right, inhale
look up your left hand fingers, hold for 3 counts. Exhale turn your face.inhale raise up exhale
relax. Same on the left side.
Benefits
Stimulates nervous system and alleviates nervous depression. Strengthens pelvis region
improves reproduction system. Improves digestion.strenghtens hip, groin hamstring
region.improves breathing.

Contra
Backpain, migraine,insomnia, diarreaha should avoid..

Vrikshasana
Stand straight. Bend your right knee and place your riht sole on the inner thigh of left leg. Join
your hand pranama with inhalation raise your hands above your head. Hod reath or normal
breath for 5 counts. With exhalation legs down andhands down
Benefits
Good for sciatica. Improve posture. Good for concentration. Strength leg muscles and makes
ligaments and the tendons of feet stronger.lcalms the mind
Contra
Arthritis, leg weak muscles. Elderly people must be careful

Virabadrasana
Method
Stand straight with hands on sides. Stretch your legs. Rotate your leg 90 degrees.Take deep
breath bend your riht leg knee join your hands with inhalation raise your hands above your
head. Those who have neck shoulder issue no need to rais eyour head. Exhale raise up hand
down relax.same left side.
Benefits

Good stretch for pelvic region.improves breathing pattern. Hamstring. Hip grion region
strengthens. Mimproves concentration.relieves stiffness in neck and shoulders.
Contra
Kness injury, spine issue, abdominal surgeryhigh bp

Veerabadrasana 2
Stand straight. Legs 3 feet distance apart. Rotate right leg 90 degrees. Inhale raise hands inline
with shoulders, exhale bend down, count3, inhale raise up exhale relax same on the left side
Benefits
Stretch for pelvic region, strengthen abdomen, hip, hamstring, groin region, improves
concentration,increases stamina, boosts energy,improves digestion.