Yoga Holiday Homework

1 - BHUJANAGASANA

INTRODUCTION TO BHUJANGASANA

Bhujang asana has been particularly important in the hatha yoga stream as it helps all the body system
from health perspective. Bhujang asana is derived from a Sanskrit word 'Bhujanga' which means 'snake'
or 'serpent' and 'asana' which means 'posture'. Thus, it is referred to as cobra pose, as it appears like the
posture of cobra with its hood raised.
BENEFITS OF BHUJANGASANA

• Tones the buttocks

• Stimulates abdominal organs

• Helps relieve stress and fatigue

• Boosts blood circulation

• Benefits the male and female reproductive system

STEPS OF BHUJANGASANA

The steps of Bhujang asana are as follows:

1. Lie down flat on your abdomen, in the relaxation posture. Cross your hands in front of you so
you can place your head on them.

2. Slowly bring your legs closer. Place your forehead on the floor.

3. Move your arms so that they are folded at the elbow and your palms are closer to the shoulders.

4. Raise the elbows off the floor slightly. Inhale. Raise your forehead with your chin pushed out.

5. Raise your torso from the ground.

6. Ensure your abdomen remains on the floor.

7. Reflect on the movement of a snake raising its hood a gradually feel the stretch of your spine.
Maintain posture.

8. Unwind slowly till your body is back flat against the floor. Keep your head lifted till your torso
completely unrolls.
VRIKSHASANA

INTRODUCTION TO VRIKSHASANA

Vrikshasana is derived from the sanskrit term which combines vriksh and position. Vriksh means tree
and asana means posture. Vrikshasana or a tree pose is a lovely meditation which integrates our body,
posture and mind.
BENEFITS OF VRIKSHASANA

• Strengthens the entire leg

• Improve the stability in the legs and balance it.

• Improve the overall posture.

• Improves concentration.
STEPS OF VRIKSHASANA

The steps of vrikshasan are as follows:

1. Stand straight.

2. Balance firmly on your left leg and lift your right leg. Bend your right leg at the knee.

3. Now, place your right foot against the inside of your left thigh. make sure the the toes of your
right foot facinf downward.

4. Join your hands at your chest level and then separate your palms.

5. Straighten your left leg and stand erect again.

6. Repeat the posture with your right leg.

USTRASANA

INTRODUCTION TO USTRASANA

Ustrasana is a backbend that boosts shoulder flexibility, increase core strengthens and stretches the
front entire body. This is derived from the Sanskrit term 'ustra' means 'camel' and 'asana' means posture.
BENFITS OF USTRASANA

• Reduces fat on thighs.

• Improve digestion.

• Opens the chests, improving respiration.

• Relieves lower back pain.

• Helps to heal and balance the chakras.

STEPS OF USTRASANA

Steps of ustrasana are as follows:

1. First sit in thunderbolt pose. The knees should not be far apart. A little gap is enough between
the knees.

2. Next stand on the knees. Then lean backward. Reach your right heel and hold it with right palm
and similarly reach the left heel and and hold it with the left palm.

3. Now push the abdomen forward and straighten and keep the thighs vertical. Slowly bend the
spine and head back to maximum. You should not force and overdo the step. You should feel
comfortable altogether

4. Now the weight of the body is on the legs. breathe normally. Retain the position as long as you
feel comfortable.

5. To release the position bring the head and spine forward suitably adjusting the hand position.
Then come back to thunderbolt pose.
HALASANA
INTRODUCTION TO HALASANA

Halasana is a sanskrit term in which 'hal' means 'plough' and 'asana' means 'posture'. Thus, it is referred
to as the plough asana because the final shape is appeared in the shape of Indian plough.
BENEFITS OF HALASANA

• Increases height.

• Relax mind.

• Increases concentration.

• Increases metabolism.

• Beneficial of thyroid patient.

STEPS OF HALASANA

The steps of Halasana is as follows:

1. Lie down on your back. keep your legs close together and keep the chin tucked in.

2. Breathe deeply. Inhale. lift your legs upwards till it is perpendicular to the torso.

3. Tuck your hands underneath yourself with your palms facing up. With your hands under your
buttocks, prepare to raise your torso.

4. Lift your torso gradually till you are resting on your shoulders.

5. Your arms must now be bent at the elbow. Bring your hands to your back to support yourself.
Your legs should be over your head.

6. Slowly straighten your back.

7. Keep your knees firm but relax your calf muscles now. Maintain the posture. You are now in the
Sarvangasana posture.

8. From here, lower your legs forward so that your feet touch the floor over your head. Now, bring
your arms down flat on the floor. Breathe evenly and maintain this posture for about 30 seconds.
MANDUKASANA
INTRODUCTION TO MANDUKASANA

Mandukasana is a Yogasana that resembles a frog. Therefore, it is also referred to as frog pose yoga.
BENEFITS OF MANDUKASANA

• Strengthen the Back, Hips, Knees, and Ankles

• Improve Heart Health and Circulation

• Reduce Fat from Belly, Hips, and Abdomen

• Enhance Kidney and Liver Functioning

• Prevent Diabetes
STEPS OF MANDUKASANA

The steps of Mandukasana is as follows:

1. Comfortably sit in Vajrasana (Thunderbolt pose)

2. Close the fists of both hands.

3. While clenching the fists press your thumb inside with the fingers.

4. While pressing the navel with your both fists exhale and bend forward.

5. Hold the breath when you are in the position of bend forward and keep looking straight.

6. Stay in this position for some time (hold the position as much as you can), inhale, and come back
to the starting position (Vajrasana).

7. Repeat these three to four times.