YOGA ASANAS

IQBALJIT KAUR

ASSISTANT PROFESSOR, LPU

VAJRA ASANA
(THE THUNDERBOLT POSE)
• The Sanskrit word vajra means thunderbolt or diamond.
• Also known as Adamantine Pose and Diamond Pose.
• Posture body is rigid as a diamond.
• This is a basic position for many other asanas and
meditation.
• It relaxes your knee, ankles and feet, improve digestion
and reduce gas.
• It can be practiced even after lunch or dinner.
• This Asana resembles more or less the Namaz pose in
which Muslims sit for prayer.
 INSTRUCTIONS

• The vajra-asana is a seated posture.

• Begin by sitting back on your heels and placing your knees,
legs and feet together.
• Keeping the back straight place the palms of your hands down
on top of your thighs.
• Breath gently through your nostrils and sit in this position for
at least three minutes.
Instructions
DO’S & DON’TS
Do’s:

• Breathe normally while in the pose, as there would be

a tendency to stop doing so.

Don’ts:

• Don’t tense up the whole body while lifting the legs off
the ground and maintaining it. The body should be soft
and efforts to be made on relaxing the body.
BENEFITS
• This asana performed immediately after food aids the
rate of digestion.

• Regular practice of vajrasana relieves constipation,

acidity, increases digestion process.

• Those suffering from gas belching, flatulence and

frequent farts can practice vajrasana immediately after
lunch or dinner.

• It also rids off back pain, stomach disorder, and urinary

problems.
 BENEFITS
• It strengthens the sexual organs, and increases blood
circulation.

• It is a preferred posture for meditation and concentration.

• helping keep the mind calm and stable

• helping to relieve knee pain
• strengthening thigh muscles

• helping to relieve back pain

• helping in treatment of urinary problems
BENEFITS
• increasing blood circulation to the lower abdominal
region
• helping to reduce obesity

• helping reduce menstrual cramps

• It helps in making the lower body flexible.
• It also helps in combating acidity.

• It helps in toning of body muscles like the hips, thighs

and the calf muscles.
BENEFITS
• It helps in curing various body ailments like vericose
veins and joint pains.
• This pose is a magic pose for people suffering from
arthritis as it acts as a painkiller.
• It helps to fight stomach disorder.

• Sitting in this pose helps in reduction of the hips.

• It helps to control diabetes.

CONTRAINDICATIONS
• Knee problem

• Pregnant women should keep their knees slightly apart

when they practice this asana so that they avoid putting
pressure on their abdomen.

• Any spinal column ailments on the lower vertebrae/slip

disc problem.

• Those with hernia, intestinal ulcers and other diseases of

the small and large intestine should practice this pose
under expert guidance and advice.
CONTRAINDICATIONS
• Runners with Hamstring or Calf Injury

• Arthritis in Knees
Animated Videos of Vajrasana
Animated Videos of Vajrasana
PAVANAMUKTA ASANA
PAVANAMUKTA ASANA
• Also known as gas release posture/wind releasing
posture.

• Pawan - Air, Gas

Mukta - Free, release
Asana – Pose

• A very powerful pose at the beginning of the asana

practice, which helps entire digestive system and makes
asana practice more easy
PAVANAMUKTA ASANA
• Yoga must be practiced at least four to six hours after a
meal, when your stomach and bowels are both empty.
PREPARATION
• Lie on your back on the floor and look upwards.

• Keep both the arms straight close to your body

and palms touching the floor.

• Keep both the legs straight, heels and toes touching

each other.
INSTRUCTIONS
• Inhale and bend the right knee and pull it close to the
torso with both hands while interlocking the fingers
just below the knee. Keep the left leg flat on the floor.

• Hold the inhaled breath for a few seconds then exhale

slowly through the nostrils and lift the back, shoulders
and head off the floor and touch the knee with the
forehead.
INSTRUCTIONS
• Hold the exhaled breath for a few seconds then slowly
inhale and return the back, shoulders and head to the
floor. Remain holding the knee.

• Hold the inhaled breath for a few seconds then exhale

while bringing the right leg to the floor.

• Lie flat on the back in the shava-asana for a few

seconds then repeat beginning with the left leg.
STEPS OF PAVANAMUKTA ASANA
• At first, lie flat on your back as you keep your
legs together and straight.

• Make sure that you keep your arms by your sides

and have your palms down.

• Your spine, neck and head must remain in one

straight line.

• This is the base position.

STEPS 1

• Relax your body completely in

base position.
• Gradually raise both of your
legs and bring the thighs close
to your chest as you bend the
knees.
STEPS 1I

• Inhale deeply as you perform

the above step.
• As you exhale, lift your head
up bringing the nose as close as
you can towards the knees.
STEPS III
• Practicing this asana for
several weeks will enable you to
touch your knees to the chin
instead of your nose.
• Your left leg must remain
straight on ground.
• Hold on to this position for
couple of seconds according to
your comfort.
• Release your hands and legs
and bring your head to the mat
as return to the base position.
STEPS IV

• Finally, relax your body as you

return to the base position.
• Practice the asana at least 3-4
times for better results.
TAKING THE ASANA POSITION

Exhale and while inhaling slowly raise the legs to a

90 degree angle from the floor.
TAKING THE ASANA POSITION

Bend both legs at the knees and rest the thighs

against the abdomen, keeping the knees and ankles
together.
TAKING THE ASANA POSITION

Encircle the knees with both arms, hands clasping

opposite elbows.
TAKING THE ASANA POSITION

Bend the neck and place the chin on the knees.

Continue to maintain the asana, breathing normally.
THE ASANA POSITION
• In this position the thighs are pressed against the
abdomen and the wrists or elbows are clasped.
• The neck is bent towards the knees and if
possible the forehead or chin is touching the
knees.
• The breath is relaxed.
RELEASING THE ASANA POSITION
• Straighten the neck and lower the head back on to the
ground.
• Release the arms and place them beside the body.
• While inhaling straighten both of the legs, let them rest
at 90 degrees from the ground.
• Exhaling slowly lower the legs back to the supine
position.
Anatomical focus:
• Abdomen (especially lower abdomen), thighs, hips,
buttocks
Awareness:
• On relaxing the abdomen, thighs, hips, buttocks.
Normal breath.
 DO’s
• Try to touch the chin to the knees.
• Try to keep the legs together.
• Relax the body and breathe normally in the pose.
• Point the toes.
DON’T
• Strain your neck.
• Overstretch, trying to pull the thighs too close and
causing strain.
PRACTICE
• Carry out 2 to 3 sets daily. After sufficient practice,
you can hold in the asana position (knee/knees
touching the nose) for more time.
• If you are nor able to complete the movement
with both knees together, for some days do this
exercise with pressing one knee at a time.
DURATION
To begin with start with 10 seconds and slowly
increase up to one minute.
SEQUENCE
• It is good to practice this pose on waking as it
stimulates bowel movements.
• During your asana practice, this pose should be
the done in first few practices as it will relieve the
trapped gases from intestines and will make the
asana practice more easy and flexible.
SCIENCE BEHIND THE
PAVANAMUKTA ASANA
• Relieving your system of the pressure that it builds up
every day is extremely relaxing to your body, mind,
and spirit.
• This asana is a gentle reminder of your body’s ability
to heal itself.
• It might be a good idea to do this asana first thing
every morning, just before you get out of bed.
SCIENCE BEHIND THE
PAVANAMUKTA ASANA
• When you gently wake your body with this asana,
you will notice that your body functions with
greater ease throughout the day.
BENEFITS
• Stretches the neck and back.
• The abdominal muscles are tensed and the internal
organs are compressed which increases the blood
circulation and stimulates the nerves, increasing the
efficiency of the internal organs.
• The pressure on the abdomen releases any trapped
gases in the large intestine.
 BENEFITS
• Blood circulation is increased to all the internal organs.
• Digestive system is improved.
• Relieves constipation.
• Strengthens the lower back muscles and tones the
muscles of the arms and the legs.
• Sterility and impotence.
• It helps burn fat in the thighs, buttocks, and abdominal
area.
BENEFITS FOR WOMEN
• Massages the pelvic muscles and reproductive
organs and is beneficial for menstrual disorders.
• Reduces fats in the abdominal area, thighs and
buttocks.
THERAPEUTIC APPLICATIONS
• Flatulence
• Constipation
• Menstrual disorders
• Sterility
• Impotence
PRECAUTIONS &
CONTRAINDICATION
• Must be avoided if there is recent abdominal
surgery as there is a lot of pressure on the
abdomen.
• Anyone suffering from hernia or piles should avoid
this asana.
• Pregnant women should not practice this asana.
• If there is any pain, stiffness or injury to the next
the head should remain on the floor.
PRECAUTIONS &
CONTRAINDICATION
• If the neck begins to ache one must bring the
head down else it may cause strain.
• People with neck problem should practice
without raising the head.
• Don’t push the thighs in the chest with too much
pressure. It must feel comfortable
VIDEO LINKS
• https://www.youtube.com/watch?v=-ZVVdCHOoEY
• https://www.youtube.com/watch?v=EGpYPKJhVsE