L712 Asana

APH881
YOGA AND WELLNESS
© LPU :: APH881 – YOGA AND WELLNESS :

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Dr. Amrinder Kaur
Asana

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Introduction
• The Sanskrit term an “Asana” is derived from the root term
“asi” means “to be”.
• Simply, an Asana is a seat, a pose, or a posture. A posture of
sitting, standing, revolving, and other is asana but not all
asanas are meant for yoga.
• Indeed, yoga asanas are special physical postures which asked
one to bring their focus at one place, into the pose only, by
engaging specific body limbs. So, awareness is the key to any
yoga asana.

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Yoga Asana vs basic body position
• Are you aware of your pose when normally standing,

sitting, or lay in bed, sleeping? Probably not!
• On the contrary, When we happen in a yoga pose we are

aware of being into the pose.
• For example, take a normal pose when we are sleeping vs.

a yoga pose (Savasana शवासन). In both cases, physically
the body lies in a similar position.

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Awareness in pose is what makes it
YOGA ASANA

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• When after an intense yoga session we lay in savasana,
our experience, the way of breathing, and thought patterns
differ completely from sleeping. It’s because while we
perform a yoga asana, our body consciously realizes it.
• A fully aware yoga asana makes us realize the whole

body (even its subtlest movement) & once the mind is
fully aware of the body, it doesn’t let any other thoughts
come in. This is the mechanism of any yoga asana.

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How Asana efforts are no longer efforts?
• The nature of yoga asana is such that it demands a person to

put some effort to come into the pose and be consciously in it.
This conscious effort is needed because it brings the maximum
attention of the person to the one place (into the pose only)
Instead of letting it wander freely.
• To understand this, Imagine when we are on a chair, and when

we are performing the chair pose (Utkatasana, उत्कटासन).

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When EFFORT placed to come into pose become
COMFORTABLE then it’s the YOGA ASANA

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• When we do Utkatasana, we put the physical effort
✓ To bend the knees,
✓ To bring thighs parallel to the ground
✓ And finally, to hold pose for a few minutes
• The effort here isn’t needed to attain a certain level of
proficiency or to achieve a pre-defined picture of chair
pose that already imprinted on our mind.
• Instead, when the knees or thighs feel this effort placed by
you it asks the mind to bring whole attention at this place.
• Hence, this effort becomes a key to wandering mind to
come at one place, in the pose.

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Tips for Transitioning between Poses in
Alignment
• Connect and synchronize movements with the breath
• Breathe into the back body while transitioning
• Move with steady graceful flowing rhythm
• Maintain steady moment to moment awareness
• Take your time and move from stability and integration
first
• Activate stability before active expansion
• Adjust alignment of back leg first, then front leg

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Asana and the Breath

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1st classification of Asana
• The asanas can be classified depending on the application

of the asanas. These are:
i. Meditative asanas
ii. Asanas for improving health
iii. Relaxing asanas

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Meditative asanas
• Asanas like
✓ Padmasana पद्मासन (Lotus pose),
✓ Siddhasana ससद्धासन (Perfect pose),
• Swastikasana स्वस्स्िकासन (Auspicious pose),
✓ Vajrasana वज्रासन (thunderbolt pose),
✓ Vrukshasana वक्ष ृ ासन (tree pose) etc are called as
meditative asanas.
• The purpose of these asanas is to stabilize the body for
advance practices of Pranayama and meditation.

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Asanas for improving health
• Asanas have good effect on various systems in human body,
such as
✓ Matsyendrasana मत्स्येन्द्रासन (spinal twist pose) has good
effect on digestive system and good effect on pancreas for
improving the insulin production,
✓ Sarvangasana सवाांगासन (shoulder stand pose) has good effects
on endocrine gland system particularly thyroid glands.
• So the asanas which have complementary effect on various
organs can be classified in this category.
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Relaxing asanas
✓ Shavasana शवासन (corpse pose) and
✓ Makarasana मकरासन (crocodile pose) are relaxing asanas.
• These asanas give complete rest to body and mind.

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2nd classification of Asana
• There is also another way of categorizing yoga asanas

based on the position of the body in which the yoga pose
is carried out.

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ताडासन वीरभद्रासन त्रिकोणासन वक्ष
ृ ासन

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पदमासन बद्ध कोणासन सख
ु ासन नावासन

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शलभासन भेकासन भुजग
ं ासन अधोमुख श्वानासन

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उत्तानपादासन (सेतु बंध सवाांगासन) पवनमक्
ु तासन शवासन

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गरुडासन
उत्थित हस्त पादांगुष्ठासन
नटराजासन
अधध चंद्रासन

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भरद्वाज आसन उत्थित पाश्वधकोणासन पररवत्त
ृ त्रिकोणासन

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पत्श्चमोत्तानासन उत्तानासन जानुशीर्ाधसन कुमाधसन

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भज
ु ग
ं ासन धनरु ासन उष्रासन सेतु बंध
सवाांगासन

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शीर्ाधसन (अधो मुख व्रक्सासन) सवाांगासन (अधोमुख श्वानासन)

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Vajrasana

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Introduction
• Sanskrit name: वज्रासन (Pronounced as vahj-RAH-sah-na)
• Vajrasana yoga posture is named after its final posture: that of

a diamond or thunderbolt.
• In Sanskrit ‘Vajra’ means “thunderbolt” or “diamond like” and

‘Asana’ means “posture” or “seat”.
• So, it is also known as Thunderbolt Pose, Adamantine Pose,

Diamond Pose.

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• Vajra or thunderbolt is said to be the weapon of Indra, king
of the Devas or gods.
• This Asana is used by people of Islamic and Zen Buddhist
community during their prayers and meditation.
• Vajra is also the major Nadi directly connected to the
genito-urinary system. So Vajrasana is very beneficial for
reproductive as well as digestive organs and is also
reasonably easy to perform.

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How to perform Vajrasana
• The basic adamantine pose can be used for brief period of

meditation and Pranayam initially.
• This Asana is performed after meals.
• Following steps should be followed for this Asana:

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Kneel down on the floor or a yoga mat.
• The Vajrasana pose is a kneeling position so start by

getting on your knees.
• You may want a yoga mat for this position, as the hard
floor may become uncomfortable after a while.
• If this position is very painful for you, don't try to hold

it. Work on another position instead.

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Pull your legs together and lay your feet out straight.
• As you kneel, ensure your knees and ankles are

together.
• The tops of your feet should be laid out flat on the floor
and the bottoms should be facing upward.

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Sit back on your legs as you exhale.
• As you position yourself, take some of the weight off your

knees by resting your weight on your legs.
• However, don't actually sit on your heels.
• Instead, your back end should sit just between your heels.
• As you settle yourself, place your hands on your thighs.
• While getting into position, move your pelvis forward and

backward a bit until you find a spot that feels comfortable.

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Adjust your spine so you're sitting up straight.
• Imagine you have a string at the top of your head, pulling
your body upward.
• At the same time, press your tailbone towards the floor.
• These 2 motions will help you straighten out your spine.
• Breathe in and out slowly as you work to straighten your
spine.
• Be sure that you breathe in fully with each inhale, then push
all of the air out of your lungs when you exhale.

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Try to hold the position for 30 seconds as you meditate
on your breathing.
• Continue breathing slowly in and out as you sit in this

position, and notice the way your breath feels as it goes
in and out.
• Maintain good posture in your spine.
• If you can't hold it for 30 seconds, just hold it as long

as you can.

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• Think about relaxing your shoulders and consciously
move them down from your neck and ears.
• Over time, work on holding this pose for longer. You

can even meditate in this position.
• If you have trouble keeping your focus while you're

holding the position, try finding a focal point on the
wall across from you. You can even light a candle and
focus on the flame.

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Making the Pose More Comfortable

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Place a blanket under your shins for ankle pain.
• Fold the blanket up a few times and use it to prop up

your feet as you kneel.
• Your toes should hang off the back.
• Play around with how many layers you need to find the
most comfortable position.
• The blanket will also help take pressure off your toe
knuckles.
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Fold a blanket to place behind your knees if you're
having pain there.
• This blanket will help take pressure off your knee

joints, which can help you maintain this position for
longer.
• You can roll the blanket or simply fold it, then tuck it
just behind your knees as you get into position.

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Add a yoga block to make sitting more comfortable.
• Place the block horizontally between your feet.
• As you get into position, sit back on the block.
• It will help support your weight, taking some of the

pressure off both your knees and ankles.

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Benefits of Vajrasana
• Improves stability and tone of knee joint, skeletal muscles of
thigh, leg, back. It can be clinically recommended in tremors
or weakening of muscles.
• Good for digestive disorders by increasing vascularity of
digestive organs (e.g heaviness in the stomach, hyperacidity,
constipation, intestinal gas, piles).
• Also increase arterial supply to vital organs like heart and
brain, so increasing their efficiency.

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• It is a versatile posture well suited for meditation. Due
to its geometry, it provides so much stability. It helps to
establish equilibrium throughout the body and mind. It
facilitates relaxation, concentration and ultimately total
peace of mind.
• It is helpful to the individuals suffering from sciatica

and some lower back problems, muscle ache of lower
extremities.

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• The pose cures rheumatic pains in the knees and gout,
and is also good for flat feet. Due to the stretching of
ankles and feet, proper arches will be formed. This,
however, takes a long time and requires daily practice
of the pose for a few minutes for several months. Those
suffering from pain in the heels or growth of calcaneal
spurs there will get relief and the spurs will gradually
disappear.

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Contraindications
• Not indicated in stiffness in foot, ankle and knees.
• Slip disc condition e.g. Arthritis of knee or ankle joint.
• Hypotension
• It is not advisable in osteoarthirits, or in pregnancy when

extra weight can overload the knee joints.

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Precautions
• It should not be practised for prolonged.
• It should not much practise until the ankles and knees are
sufficiently flexible.
• Otherwise it may strain ligaments in the knee that are not

accustomed to prolonged tension.
• Performed up to when individual feels comfortable.

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Supta Vajrasana (सुप्त वज्रासन)
• There is a variation of Vajrasana called Supta Vajrasana (Sleeping

Thunderbolt Pose)
• This is performed by sitting in Vajrasana.
• Then bend backward and place the forearm and elbows on the
floor. Arch the spine and neck backwards till the crown of the
head touches the ground.
• Breathe normally and remain in this position for as long as you

are comfortable.
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• This Asana strengthens the muscles in back, neck, and
chest region.
• It expands the chest and is good for lung problems.

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Thank You
https://www.youtube.com/watch?v=82p0aGNJSF4
https://www.youtube.com/watch?v=6ENS6YiE0OA
https://www.youtube.com/watch?v=WOn_K2tB4PU
https://www.youtube.com/watch?v=druUUxRK31M

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Padma asana

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Introduction
• Sanskrit name: पद्मासन (Pronounced as pad-mah-sa-na)
• Padma Asana is also known as lotus pose.
• In Sanskrit, "Padma" means "Lotus".
• In this pose, body takes the shape of a lotus.

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• Besides the obvious reference to the similarity of the folded legs to
lotus petals, the lotus hold special significance in reference to Yoga
and Meditation.
• Though rooted in the mud, the lotus blossom rises above to blossom
in the sun.
• Although it grows in pools of water the leaves of the lotus always

remain dry.
• The symbolism of the lotus points to the purity of consciousness and

the journey of transformation from ignorance to awakening.

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How to perform Padma asana
Following steps should be followed for this Asana:
• Sit on your yoga mat or a carpet and spread both legs forward.

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• Bend the right knee at knee joint. Hold the right foot with both
hands (hold ankle of right leg with right hand and catch the toes
of right leg with the left hand). Lift the right foot upwards and
place it on the left thigh, so that your right heel is as close as
possible to your navel.

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• Now bend the knee of the left leg. Hold the left foot with both
hands (hold ankle of left leg with left hand and catch the toes of
left leg with the right hand. Lift left foot and fix the left heel at
the base of right thigh.

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• Both knees should be on the ground and the soles of the feet
should point upward.
• The position of the legs may be switched after a period of time if

the posture becomes uncomfortable.
• Keep your neck and back straight.
• Keep your eyes closed.

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• Keep both the hands on your knees in position of gyan mudra
(Touch the index finger with tip of the thumb, keeping three other
fingers straight).

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Comments
When in the padma-asana the hands can be placed in one of the

following three positions:
• Place one hand on top of the other, both palms up, and rest the hands
on the heels (this is known as the dhyana-mudra). This variation is
recommended for meditation.

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• Place the hands on the knees, palms down.
• With palms up, place the hands on the knees, form a circle with
the thumb and forefinger and extend the remaining fingers
straight ahead (this is known as the chin-mudra). Recommended
for pranayama (Yogic breathing).

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Durations
• In the beginning, do this for half a minute and then slowly extend
the duration of this asana.
• Yogis do tapasya (meditation) in padma asana for hours.
• If you are not able to do padmasna, keep on practicing ardh

padmasana (Half – Lotus pose: by placing any one leg on the
opposite thigh) and other asanas.
• Gradually your flexibility will improve and you will be able to do

padmasana.

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Benefits of Padma asana
1. It is highly recommended by yoga practitioners for increasing
concentration and focused attention. The concentration power of the
brain gets increased manifold and it calms down the brain as well.
2. Doing this asana regularly helps to preserve all the natural fluids in
the body. It also prevents the different abdominal diseases and many
female disorders which are concerned with reproductive organs.
3. A much needed peace and tranquillity prevails after doing this

asana. It helps mind & the body to relax.

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4. It can also help in stretching the knees and ankles in a great way.
This yoga asana is considered to be the base for all the other
types of asanas because it helps in strengthening the joints of
women.
5. It helps in losing weight from thighs and hips. In fact, this asana
is the simplest posture which can be done by people of all ages.
6. Padmasana also helps in improving digestion and reducing the
muscular tension.
7. It brings your blood pressure under control.
8. Helps pregnant ladies with easy childbirth.
9. Decreases the menstrual discomfort and helps in relaxation of the
mind. © LPU :: APH881 – YOGA AND WELLNESS :
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Precautions
• Anyone who is suffering from a serious ankle injury is not advised

to do this asana.
• If someone has gone through a recent knee surgery should also

avoid this asana.
• Do not practice this asana with a sprain in your leg or if you have
back pain.

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Preparatory poses
• Padmasana can be followed by doing the following poses:

✓ Ardha Matsyendrasana अधध मत्स्येन्द्रासन
✓ Badhakonasana बद्ध कोणासन
✓ Janu Shirasasana जानश

ु ीर्ाधसन

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Follow up poses
• Padmasana can be followed up with Adho-Mukho Svanasana

अधोमख
ु श्वानासन

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Thank You
https://www.youtube.com/watch?v=WtjHq0HLkaM
https://www.youtube.com/watch?v=w_j4lnfRC38

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Pawanmukta asana

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Introduction
• Sanskrit name: पवनमक्
ु िसन (Pronounced as PUH-vuhn-mukt-AAHS-uh-nuh)
• Pawan - Air, Gas
Mukta - Free, release
Asana – Pose
Pawanmuktasana: Gas Release Posture/ The Wind Relieving Pose

• A very powerful pose at the beginning of the asana practice, which
helps entire digestive system and makes asana practice more easy.

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How to perform Pawanmuktasana

• Lie down in straight position on your back or in supine
position.

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• Inhale and raise your legs at 90 degree

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• Exhale, bend your legs and try to bring your knees
towards your chest.

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• Clasp your knees by interlocking your fingers.

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• Raise your head and made touch your chin with your
knees.

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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

nose or chin is touching the knees. The breath is relaxed.
• Duration: 10 to 60 seconds

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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.
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Steps for Pawanmuktasana

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Anatomical focus:
• Abdomen (especially lower abdomen), thighs, hips,

buttocks
Awareness:
• On relaxing the abdomen, thighs, hips, buttocks.

Normal breath.

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Pawanmuktasana
Do Don’t
• Try to touch the chin to • Strain your neck.
the knees.
• Try to keep the legs • Overstretch, trying to
together. pull the thighs too close
• Relax the body and
breathe normally in the and causing strain.
pose.
• Point the toes.

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Benefits of Pawanmuktasana
1. It strengthens the abdominal muscles and massages the intestines
and internal organs of the digestive system, therefore releasing
trapped gases and improving digestion.
2. It strengthens the back muscles and tones the muscles of the arms
and the legs.
3. It improves the circulation of blood in the hip area.
4. It eases the tension in the lower back.
5. It stimulates the reproductive organs and massages the pelvic
muscles.
6. It helps burn fat in the thighs, buttocks, and abdominal area.
7. It helps to stretch the back and neck.

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Precautions & contraindications of
Pawanmuktasana
• Abdominal surgery: Skip the asana in case of abdominal surgery.
• Neck strain: One shouldn’t practice having neck pain.
• Pregnancy: Don’t practice in case of pregnancy.
• Hernia: Avoid while having hernia.
• Piles: Those who are suffering from piles shouldn’t perform it.
• Menstruation: The asana should be avoided during menstruation.
• Hyperacidity
• High Blood Pressure
• Heart Problems
• Slipped Disc
• Testicular Disorders

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The Science Behind The Pawanmuktasana
• 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.
• When you gently wake your body with this asana, you will
notice that your body functions with greater ease throughout
the day.

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Preparatory poses
• Sulabh (सल
ु भ) Pawanmuktasana (Easy Gas release pose) –
✓ Keep the head on the floor instead of lifting it.
• Ardha (अधध) Pawanmuktasana (Half Gas Release pose) –
✓ Instead of bending both the legs, bend one leg.

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Follow up poses
• Dwi Pada Uttanpadasana उत्तानपादासन

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Thank You
• https://www.youtube.com/watch?v=EGpYPKJhVsE
• https://www.youtube.com/watch?v=-ZVVdCHOoEY

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Dhanurasana

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Introduction
• Sanskrit name: धनरु ासन (Pronounced as DAH-noo-RAH-suh-nuh)
• Dhanurasana (Bow Pose): This pose is so called because it looks

like an archer's bow, the torso and legs representing the body of
the bow, and the arms the string.

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Half-tone engraving of Yogi Ghamande in Dhanurasana in
his Yogasopana Purvacatuska, 1905.

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How to perform Dhanurasana
• Lie down on your stomach with your feet slightly apart, almost
parallel to your hips, and place your arms on the side of your body.

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Slowly, fold your knees up and hold your ankles with your hands.

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Breathe in and lift your chest off the ground and pull your legs up
and stretch it out. You should feel the stretch on your arms and
thighs.

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• Hold the pose for 12-15 seconds, paying attention to your breath as
you take long, deep ones.
• Slowly bring your chest and legs back to the ground, release your
hold on the ankles, and relax with your hands on the side. Repeat for
a few sets.

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Benefits of Dhanurasana
• Weight loss: It brings better stretch on your abdominal sides and
abdomen. Continuous practices of Dhanurasana helps you to shed as
well as burn your body fat easily. Along with this, it also bring
complete toned shaped to your entire body.
• Effective for lethargy: It is extremely helpful for reducing lethargy.

This asana works on your solar plexus directly at navel region.
These nerves offer better efficiency and improved working of major
organs like reproductive, eliminative and digestive.

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• Massage Liver: This yoga pose ensure better functioning of overall
abdominal organs. It also massages your liver that aids digestion.
• Blood cleansing: Dhanurasana helps to effectively flush blood to

your overall body and various organs.
• Kidney health: If you perform this pose properly, your kidneys

function well and effectively.
• Strengthens the spinal column: This asana rejuvenates and refreshes

your spinal column.

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• Cures asthma: This yoga pose helps people to remove the
hunching bent of asthmatics, which aggravates the ill health.
Along with this, it also leads to the free air flow through your
nasal passage.
• Cures back pain: Dhanurasana is an excellent asana that brings

good stretch to your nerve, ligaments and muscles which are
beneficial for getting better relief from back pain.

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Contraindications of Dhanurasana
• Do not practice Dhanurasana if you have:
• High or low blood pressure
• Hernia
• Neck injury
• Pain in the lower back
• Headache migraine
• Recent abdominal surgery
• Ladies should avoid practicing this yoga pose during pregnancy.

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Variations
Variations include:
• Parsva Dhanurasana पाश्वध धनुरासन, the same pose with the body
rolled onto one side.
• Purna Dhanurasana, a more extreme backbend with the legs brought
to the head

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Preparatory poses
Dhanurasana can be followed by doing the following poses:

• Bhujangasana भजु ंगासन (Cobra Pose)
• Salabhasana शलभासन (Locust pose)
• Setu Bandha Sarvangasana सेिु बंध सवाांगासन (Shoulder supported
bridge)
• Urdhva Mukha Svanasana ऊर्धवध मख ु श्वानासन (Upward Facing
Dog Pose)
• Virasana वीरासन Hero Pose
• Supta Virasana सुप्ि वीरासन (Reclining Hero Pose)

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Follow up poses
Dhanurasana can be followed up with
• Matsyasana मत्स्यासन (Fish pose)

bridge)
• Urdhva Dhanurasana उर्धवध धनुरासन [Upward Bow (Wheel) Pose]
• Urdhva Mukha Svanasana ऊर्धवध मख

ु श्वानासन (Upward Facing
Dog Pose)
• Ustrasana उष्ट्रासन (Camel Pose)

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Thank You
• https://www.youtube.com/watch?v=4P2mYcOGxbU
• https://www.youtube.com/watch?v=02c6EtA2eGc

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Chakarasana

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Introduction
• Sanskrit name: चक्रासन (Pronounced as CHAAH-kraa-SUN-ah)

OR
Urdhva Dhanurasana ऊर्धवधधनुरासन (Pronounced as OORD-vah don-
your-AHS-anna)
• Chakarasana gets its name from the Sanskrit words, chakra
(meaning wheel) and asana (meaning posture).
• Urdhva Dhanurasana: Urdhva (Upward), Dhanur (Bow), Asana
(Pose)
Wheel pose/Upward facing bow pose

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• Urdhva Dhanurasana is a backbend
• When the pose is assumed, it resembles a wheel or an upward facing

bow.
• This asana is known to give the spine great flexibility.
• When done as a part of an acrobatic or a gymnastic routine, it is

called the back bridge.

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• Must be performed only when your stomach and bowels are empty.
• It is best to have a meal at least four to six hours before your

practice so that the food is digested well enough and you are
energized for the workout.
• It is best to practice yoga in the morning.
• But in the event you cannot manage to take out time in the morning,
you can do it in the evening as well.

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• Level: Basic
Style: Hatha Yoga
Duration: 1 to 5 minutes
Repetition: None
Stretches: Abdomen, Thorax, Lung
Strengthens: Back, Legs, Arms, Vertebral column, Abdomen,
Buttocks, Wrists

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How to perform Chakrasana
• Lie flat on the back in the shava-asana (corpse pose).

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• While exhaling bend the knees and bring the feet as close to the
buttocks as possible with the soles of the feet flat on the floor.
• Bend the arms at the elbows and place the palms of the hands flat on
the floor directly under each shoulder with the fingers pointing
toward the back.

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• While inhaling slowly, begin to raise the head, back and buttocks off
the floor while arching the spine. Continue to press downward on
the hands and feet while raising the hips and stomach as high as
possible.

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• Hold for the duration of the held inhaled breath. When you can't
hold the breath comfortable any longer, slowly exhale and return the
back to the floor, slide the legs out straight returning to the shava-
asana.

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Benefits of Chakarasana
1. It gives your lungs and chest a good stretch. It also expands the
shoulders and the chest.
2. This asana also gives strength to your legs, abdomen, buttocks,

spine, shoulder blades, glutes, hamstrings, lower back, wrists, and
arms.
3. It is known to stimulate the pituitary and thyroid glands.
4. Practicing this asana also gives a good stretch to your hip flexors,
your core, and your wrist flexors.

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5. It is known to give relief to some lower back pains.
6. It cures infertility, asthma, and osteoporosis.
7. It also relieves stress and reduces depression, and makes you feel
energetic and full of life.
8. Excellent for heart.
9. Strengthens arms, shoulders, hands, wrists and legs.

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Precautions & Contraindications of Chakarasana
1. It is best to avoid this asana if you have tendonitis in the wrists or carpal
tunnel syndrome.
2. If your lower back starts to hurt due to the extension, immediately come
out of the pose. Make sure you drive the posture the glutes and the thoracic
spine.
3. You must steer clear of this asana if you have a shoulder impingement.
4. Do not do this asana if you suffer from headaches or high blood pressure.
5. Do not try this Asana in case of back injury.

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6. If you are suffering from heart problems, then don’t try this.
7. Headache, Diarrhea and carpal tunnel syndrome.
8. High or low blood pressure.
9. Do not perform this if suffering from any cardiac or spinal
problems.
10. Avoid if suffering from hernia.
11. Do not practice Chakrasana directly. You should practice easy
postures such as setu asana and other backward back bending
asanas as preparatory asanas before practicing Chakrasana.
12. It should not be practiced by people suffering from any illness.
13. Chakrasana is not suitable for weak people having some
weakness in wrist or back.
14. Women should avoid practicing Chakrasana during pregnancy.

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The Science Behind The Chakrasana
(Urdhva Dhanurasana)
• Like most other yoga asanas, this one also works on our mind, body,
and emotions.
• This asana encapsulates the whole essence of back bending and
moves you towards joy and fearlessness and is a boon for people
experiencing brain fog or related mind afflictions.
• It is known to enhance the vital force that surrounds your heart and
the distributive force that is all over your body (pran and vyana),
therefore helping you become more aware of things and also
building the courage to battle any challenge that comes your way.

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• This asana focuses on flexing the frontal part of the body that
includes the shoulders, the intercostal muscles, the wrists, the hip
flexors, and the quadriceps.
• It also imparts strength to the shoulders, sacrum, wrists, and arms,

and makes them more stable.
• If done correctly, it also helps to rotate the thighs and arms and also
engage the hamstrings.

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Advanced pose alterations
• To intensify the pose, you can do the Eka Pada Urdhva

Dhanurasana.
• For this, once you get into the Wheel Pose, move your weight on
one foot.
• Then, as you exhale, bend the other foot at the knee, and pull it into
your torso.
• Exhale and stretch it out upwards.
• Hold the pose for a few seconds, and then bring your heel to the
floor as you exhale.
• Repeat using the other leg.

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Preparatory poses
Chakarasana can be followed by doing the following poses:
• Bhujangasana भुजंगासन (Cobra Pose)

bridge)
• Urdhva Mukha Svanasana ऊर्धवध मुख श्वानासन (Upward Facing

Dog Pose)

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Follow up poses
Chakarasana can be followed up with
• Ardha Matsyasana अधधमत्स्येन्द्रासन
(Half Fish pose)

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सुप्ि पादांगुष्ट्ठासन

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Thank You
• https://www.youtube.com/watch?v=OQG35LqpVPY
• https://www.youtube.com/watch?v=NiDhg35OCxI
• https://www.youtube.com/watch?v=uVQ3tzz71w4

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Introduction
• Sanskrit name: गोमुखासन (Pronounced as go-moo-KAHS-anna)
• This asana takes its name from the Sanskrit words ‘Go’, meaning cow, ‘Mukha’,
meaning face, and ‘Asana’, meaning pose.
• Incidentally, the word ‘Go’ also means light.
• So ‘Gomukh’ can also mean lightness of the head or light in the head. However, this
asana gets its name because when one is performing this asana, the body resembles
a cow’s face. The thighs and calves are placed in such a way that they are wide at
one end and tapering at the other.

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• This asana is used for meditation but very rarely.
• It is best if the Gomukhasana is performed first thing in the

morning. Its benefits are numerous.
• Your stomach and bowels must be empty when you practice

this asana.
• Make sure you have your meals at least 10 to 12 hours before

your practice.

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• Level: Basic
• Style: Hatha
• Duration: 30 to 60 Seconds
• Repetition: Once with your right leg over the left and then
vice versa
• Stretches: Shoulders, Hip, Thighs, Thorax, Ankles, Triceps

brachii muscle, Axilla
• Strengthens: Back, Chest

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How to perform Gomukha asana
• Start the asana by sitting cross-legged on the

surface of the floor
• Bring the right foot over the left thigh; slide your
thigh as close as you can to left hip

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• Bring the left ankle around the side of the
right hip. Make sure that first knee is placed
over the other
• Gently slide your both feet far behind your
hip area while making sure that you are
comfortable in this position

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• Maintain your spine in a straight and
vertical position while you keep your head
facing forward

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• Raise the right arm and gently bring it over
the shoulder
• Now wrap the left arm around your back and
try to grasp the left hand with your right hand
behind your back.
• Clasp the fingers of both hands together.

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• Stay in this pose for around 10 to 12 breaths.
• Next, release your hands and stretch both your legs straight;
bounce your knees a couple of times.
• Once you are done, repeat this asana by using your opposite
limbs
• Finally, relax your body by sitting in a nice and comfortable
cross-legged posture.

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Benefits of Gomukha asana
• Cures sciatica • Beneficial for those with bad posture
• Helps in high blood-pressure • Reduces stress and anxiety
• Reproductive organs are toned and • Strengthens back muscles

massaged with regular practice • Stimulates kidneys
• Cures stiff shoulders • Strengthens muscles of ankles, hips,
• Elongates spine thighs, shoulders, triceps, inner
armpits and chest

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Contraindications of Gomukhasana
• Shoulder pain or injury: If you are experiencing excessive shoulder pain, refrain
from doing Gomukhasana. If the pain in the shoulder is not much, do the posture
under the supervision of a trained yoga teacher
• Pain in any of the key body parts: It is advisable not to do the asana when any of the
body parts which are stretched while doing the posture are in heavy pain

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• Soft tissue injury in leg: Soft tissue injury means the damage of muscles,
ligaments, and tendons. It generally arises from a strain or sprain
• Muscle tear or pain in thighs
• Bleeding piles
• Spondylitis

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The Science Behind Gomukha asana
• This asana involves your shoulders and hips, both of which are common sites that
house tension and chronic pain.
• This asana, quite prominently, enhances the range of motion in the shoulder joints.
• Even if you have tight shoulders, and you continue practicing this asana, in a span
of a few months, your shoulders will loosen out.
• This asana is therapeutic and helps in pressure release.

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• Gomukhasana, or the Cow Face Pose, relaxes the muscles and imparts a
sense of calm.
• When you attempt to pull your hands in this pose, the tension in the
muscle-tendon joints of your body gets escalated.
• In response to this tension, the spinal cord signals the muscles to relax.
• The ‘stretch’ this pose creates (like most other yoga poses) results in the
release of endorphins that induce a feeling of relaxation within your body
and mind

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• In a study conducted at The Chinese University of Hong
Kong, it was found that Hatha yoga (of which
Gomukhasana is a part) can enhance cardiovascular
endurance, flexibility, and muscular strength

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Variations

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Preparatory poses
Gomukha can be followed by doing the following poses:
• Baddha Konasana बद्धकोणासन (Bound Angle Pose)
• Supta Baddha Konasana सुप्ि बद्ध कोणासन
• Upavistha Konasana उपववष्ट्ठ कोणासन
• Supta Padangusthasana सुप्ि पादांगुष्ट्ठासन
• Supta Virasana सप्ु ि वीरासन (Reclining Hero Pose)

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सुप्ि पादांगुष्ट्ठासन

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Follow up poses
Gomukha asana can be followed up with

• Ardha Matsyendrasana अधधमत्स्येन्द्रासन
• Bharadvajasana भरद्वाजासन
• Garudasana गरुडासन
• Marichyasan III मरीच्यासन
• Padmasana पदमासन
• Paschimottanasana पस्श्चमोत्तानासन
• Upavistha Konasana उपववष्ट्ठ कोणासन

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Thank You
• https://www.youtube.com/watch?v=cwHQgycOUIc
• https://www.youtube.com/watch?v=6j3vnZEF_Oc
• https://www.youtube.com/watch?v=cH4yu-fRI4s

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Shirshasana

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Introduction
• Sanskrit name: शीर्ाधसन (Pronounced as sir-shah-sa-na)
• Salamba Shirshasana, often shortened to Shirshasana
• The name Salamba Shirshasana comes from the Sanskrit words
✓ सालम्ब Sālamba meaning "supported",
✓ शीर्ध, Śīrṣa meaning "head",
✓ आसन, Āsana meaning "posture" or "seat".
Headstand Pose pose (The weight of the whole body is balanced on the head, hence the name Headstand Pose)

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How to perform Shirshasana
• Interlock your fingers and move your body forward placing the
forearms on the floor. Spread the elbows slightly more than
shoulder-width apart, forming an equilateral triangle.

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• Place the crown of your head • Raise your buttocks off the
in the space between your floor making the knees and
palms. Gently press your legs straight.
hands against your head to
get a firm grip.

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• Walk a few steps towards your head, as much as you possibly can
(without straining).
• Slightly bend the knees, tuck your thighs in your abdomen and
chest. Slowly shift the weight of your body from toes to head and
arms. Balance the body.

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• Carefully lift one foot off the ground, maintaining the
balance and then the other foot. Slowly, bend your knees
bringing the heels near your buttocks.

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• Slowly raise the legs either one by one or together, in the vertical
position. The body must be straight. This is the final position.
• Hold the pose for as long as it feels comfortable, breathing

normally.

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Practice Shirshasana once for the duration of 3-5 minutes,
though 10-30 seconds are enough if you are a beginner.

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Release the pose
• To come out of the pose, slowly bend your knees.
• Lower your legs carefully to the ground while maintaining the

balance.
• Stay in kneeling position for a while and then lift the head to
return back to the starting position.
• Relax the body.

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Benefits of Shirshasana
1. Increases the blood circulation in the brain and upper part of the
body.
2. Regulates irregular menstruation and keep reproductive organs

healthy.
3. Reduces mental and emotional stress and anxiety.
4. Tones abdominal muscles and reproductive organs.
5. Improves the functioning of the brain and relax the mind.
6. Increases memory power and improves concentration.

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7. Regulates the functioning of all the systems of the body.
8. Reverse blood circulation keeps the eyesight healthy as well as

ears and tonsils.
9. The reverse flow of blood leads to tissue regeneration in the

lower part of the body.
10. Moves stagnant blood from the lower part of the body such as
the abdomen, legs and reproductive organs.

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Precautions of Shirshasana
Avoid practicing Headstand Pose if you suffer from any of this condition:
• Frequent headaches, high blood pressure, neck problem, heart problems,
constipation, weak eye blood vessels, kidney problems and other conditions
such as:
• arteriosclerosis (thickening and hardening of the walls of arteries)
• thrombosis (formation of the blood clot inside a blood vessel)
• catarrh (excessive discharge or build-up of mucus in the nose or throat)
• conjunctivitis (inflammation of the outermost layer of the white part of the
eye)
• migraine (a recurrent and long-term throbbing headache)
• glaucoma (increased pressure inside the eyeball leading to gradual loss of
sight)

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Variations
Transliteration English
Salamba Shirshasana 2 Headstand 2 (palms down, shoulder width)
Salamba Shirshasana 3 Headstand 3 (palms down, in front of face)
Baddha Hasta Shirshasana Bound Hands Headstand
Baddha Konasana Shirshasana Bound Angle Pose in Headstand
Dvi Pada Viparita Dandasana Headstand Backbend
Eka Pada Shirshasana Single Leg Headstand
Mukta Hasta Shirshasana Free Hands Headstand
Parivrttaikapada Shirshasana Single Leg Revolved Headstand
Parshva Shirshasana Side Headstand
Parshvaikapada Shirshasana Single Leg Headstand
Upavistha Konasana Shirshasana Seated Angle Pose in Headstand
Urdhva Padmasana in Shirshasana Upward Lotus in Headstand

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Thank You
https://www.youtube.com/watch?v=_YTn6FP88UU
https://www.youtube.com/watch?v=qiffUIGYKms

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• Surya namaskar:
https://www.youtube.com/watch?v=DOiskpJq_QA
• https://www.youtube.com/watch?v=_eCHrcq5wRY
• Yoga for beginners:

• https://www.youtube.com/watch?v=9PN8fcZM0AQ

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APH881

YOGA AND WELLNESS

© LPU :: APH881 – YOGA AND WELLNESS :

© LPU :: APH881 – YOGA AND WELLNESS :

© LPU :: APH881 – YOGA AND WELLNESS :

• Are you aware of your pose when normally standing,

• On the contrary, When we happen in a yoga pose we are

• For example, take a normal pose when we are sleeping vs.

© LPU :: APH881 – YOGA AND WELLNESS :

© LPU :: APH881 – YOGA AND WELLNESS :

• A fully aware yoga asana makes us realize the whole

© LPU :: APH881 – YOGA AND WELLNESS :

• The nature of yoga asana is such that it demands a person to

• To understand this, Imagine when we are on a chair, and when

© LPU :: APH881 – YOGA AND WELLNESS :

© LPU :: APH881 – YOGA AND WELLNESS :

© LPU :: APH881 – YOGA AND WELLNESS :

© LPU :: APH881 – YOGA AND WELLNESS :

© LPU :: APH881 – YOGA AND WELLNESS :

• The asanas can be classified depending on the application

ii. Asanas for improving health

iii. Relaxing asanas

© LPU :: APH881 – YOGA AND WELLNESS :

© LPU :: APH881 – YOGA AND WELLNESS :

✓ Shavasana शवासन (corpse pose) and

✓ Makarasana मकरासन (crocodile pose) are relaxing asanas.

• These asanas give complete rest to body and mind.

© LPU :: APH881 – YOGA AND WELLNESS :

• There is also another way of categorizing yoga asanas

© LPU :: APH881 – YOGA AND WELLNESS :

© LPU :: APH881 – YOGA AND WELLNESS :

© LPU :: APH881 – YOGA AND WELLNESS :

© LPU :: APH881 – YOGA AND WELLNESS :

© LPU :: APH881 – YOGA AND WELLNESS :

© LPU :: APH881 – YOGA AND WELLNESS :

© LPU :: APH881 – YOGA AND WELLNESS :

© LPU :: APH881 – YOGA AND WELLNESS :

© LPU :: APH881 – YOGA AND WELLNESS :

© LPU :: APH881 – YOGA AND WELLNESS :

© LPU :: APH881 – YOGA AND WELLNESS :

• Sanskrit name: वज्रासन (Pronounced as vahj-RAH-sah-na)

• Vajrasana yoga posture is named after its final posture: that of

• In Sanskrit ‘Vajra’ means “thunderbolt” or “diamond like” and

• So, it is also known as Thunderbolt Pose, Adamantine Pose,

© LPU :: APH881 – YOGA AND WELLNESS :

© LPU :: APH881 – YOGA AND WELLNESS :

• The basic adamantine pose can be used for brief period of

• This Asana is performed after meals.

• Following steps should be followed for this Asana:

© LPU :: APH881 – YOGA AND WELLNESS :

• The Vajrasana pose is a kneeling position so start by

• If this position is very painful for you, don't try to hold

© LPU :: APH881 – YOGA AND WELLNESS :

• As you kneel, ensure your knees and ankles are

© LPU :: APH881 – YOGA AND WELLNESS :

• As you position yourself, take some of the weight off your

• However, don't actually sit on your heels.

• As you settle yourself, place your hands on your thighs.

• While getting into position, move your pelvis forward and

© LPU :: APH881 – YOGA AND WELLNESS :

© LPU :: APH881 – YOGA AND WELLNESS :

• Continue breathing slowly in and out as you sit in this

• Maintain good posture in your spine.

• If you can't hold it for 30 seconds, just hold it as long