yoga postures yogasanas

STANDING POSTURES

VEERASANA

1

2

3

4

Posture 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.

Pre position Standing Position.

Procedure 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.

Position 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 the hands form a very good arch in this position

and this forming of arch is desirable, too. The body should be weighed

backward and keeping the arms near the ears, the neck should also

be bent downwards.

Releasing 1. Start bringing the body forward and place the hands on the

knee. Keep sight to the front.

2. Straighten the knee and restore the hands to their original

place.

3. Restore the left leg to its place and take up standing position.

Duration It should be maintained for at least one minute, to have the desired

strain and benefits; with practice, duration can be increased to three

minutes.

Internal

Effects

In this asana the joints of the legs, the waist, the spinal column and

the neck get curved in opposite direction. As a result of this, the blood

circulation to these joints is regulated. The spinal column becomes

elastic and its functioning improves. There is pressure on the digestive

organs and the belly gets stretched, which promotes their functioning.

Precaution The process of the backward bending should be slow and controlled,

else it becomes difficult to maintain the balance. The loss of balance

may prove injurious to certain parts of the body. Slow and controlled

movements help in having halt at the needed point and avoiding the

unwanted strain.

Note: This asana is to be repeated for the right leg also.

TRIKONASANA

1

2

3

4

5

Posture In this asana the position of the body becomes like a triangle (trikon).

And hence, it is called Trikonasana.


Procedure 1. Lift the left leg and place it at a maximum distance towards the

left.

2. Turn the toe of the left foot towards the left and inhale.

3. Exhale and bend the left leg in the knee and place the left hand

palm near the left foot toe.

4. Take the right hand forward straight above the right ear and

continue smooth breathing.

Position It is necessary to keep the right hand, mid body and right leg in one

straight line in this asana. The neck and the waist should be kept

straight. The arms of the right hand should be kept touching the right

ear. At this stage, the left leg is kept bent at 90 degree angle, the left

arm is kept straight & its palms placed on the floor. In this position

the weight of the whole body comes on the left hand.

Releasing 1. Exhale and inhailing, bring the right hand to its original place.

2. Straighten the left knee and bring the left hand to its original

place.

3. Turn the left leg toe to front.

4. Bring the left leg near the right one and take up the standing

position.

Duration It should be kept for one minute on each side.

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 stretching of the body has good effect on

the muscles of those parts and improves their functioning. This asana

is useful for the joints of the waist.

Precaution Persons having complaints regarding their waist and the spinal column

should do this Asana under the guidance of Yoga Expert.

Note: This asana is to be done by taking out the right leg.

VRIKSHASANA

1

2

3

4

Posture A tree is always in a standing position, remains stable and grows

upward. The similar process is involved in this asana and hence it is

called Vrikshasana.


Procedure 1. Exhale and inhailing take both the arms up above the head

from the sides and join the palms at the top.

2. Lift the heels and stand on the toes and pull the whole body

upward. Continue smooth breathing.

Position Except the toes, the whole body right from the heels to the fingers of

the hands, is stretched upward. Pull the hands upward as much as

possible. The more the body is kept stretched, the more it is possible

to keep the balance. Keeping the legs stable, one should pull the body

upward, thinking that he is being pulled up by some force. Taking the

asana position continue smooth breathing, and keep the sight and the

mind fixed, as looking here and there will disturb the balance of the

body.

Releasing 1. Inhale, and exhailing bring both the hands down from the

sides.

2. Bring the heels on the floor and take up standing position.

Duration As this asana involves balancing, it is enough to maintain it for one

minute. To have certain special results, one should increase this

duration to three minutes.

Internal Effects

In this asana all the muscles are stretched in one direction at one time

and then relaxed. This process helps to remove all the strains. The

muscles get rest and relaxation and even the earlier strains caused by

other asanas get removed.

Precaution The asana being simple there is nothing to bother. However, while

stretching the body upward, one should take care to maintain the

balance.

Asana In Sitting Position

DHYANA MUDRA

Posture Sitting

Pre position Sitting Position.

Procedure 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. Remaining 3 fingers are kept together and relaxed. This position of the hands is called Dhyana Mudra.

Position In sitting position wrists of the hands in this Dhyana Mudra posture are kept on the respective knees and palsm facing upwards.

SWASTIKASANA

1

2

3

4

5

Posture In this asana one leg is placed on another in a peculiar way and then

the position is stabilized. 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.


Procedure 1. Spread both the legs and keep them at a distance of 1 to 1.5

feet.

2. Bend left leg in knee and place its soul touching inner side of

the right thigh.

3. Bend right leg in knee and place its foot in between the thigh

and the calf of the leg.

4. Keep the wrists of both the hands on the respective knees

and take Dnyana Mudra. Continue normal breathing.

Position In this asana the position of the body is stabilized. Keep the

backbone erect and sight straight. This asana is particularly useful

for meditation and concentration.

Releasing 1. Bring the hands beside the waist.

2. Straighten the right leg in the knee.

3. Straighten the left leg in the knee.

4. Get both the legs together, take the sitting posture.

Duration Within 10 to 12 days' practice of this asana, one can maintain this

asana for 10 minutes. After more practice this period can be

increased to 2 to 3 hours. Sitting for long in this asana alone can

make one experience the pleasure of this asana.

Internal Effects As the backbone is kept erect in this asana, its functioning is greatly

improved. Dnyana Mudra further helps in stabilizing pulse beats.

Consequently strain on muscles is reduced, which in turn reduces

strain on heart.

Also breathing slows down, collective effect of all this is one can achieve concentration of mind.

Precaution This asana is very simple and anyone can practice.

Do’s & Don’ts Do’s

- Keep the legs straight in knees with toes pointing to the sky.

- Raise the lower back & buttocks off the ground.

- Hands, upper arms & elbows on the ground while supporting the

waist with the hands.

- Shoulders resting on the ground.

- Head straight and eye sight fixed on the raised toes.

- Note that the legs can be taken towards head for maintaining the

balance.

Advanced variation – legs can be straightened at 90 degrees to

the floor.

Don’ts

- Do not bend the legs in knees.

- Do not take the legs over your head in the position, but you can

take the legs over your head while taking & releasing the position.

- Do not move the neck while in the position.

- Do not keep the legs and back in one straight line as in

Sarvangasana (Shoulder stand).

SAMASANA

1

2

3

4

5

Posture In this asana the external organs of the body are kept in such a way

that they stand divided in to two, hence the name Samasan (in

Sanskrit 'sama' means equilibrium).



feet.

2. 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.

3. Bend right leg in knee and place its foot in between the thigh

and its heel is placed of the left leg.




backbone erect and sight straight. This asana is particularly useful

for meditation and concentration.












strain on heart.

Also breathing slows down, collective effect of all this is one can

achieve concentration of mind.

Precaution People suffering from hydrocele or enlargement of testicles should

not practice this asana.

PADMASANA

1

2

3

4

5

Posture Padma means lotus in Sanskrit, in this asana position of the legs

look like blooming lotus. This asana has been given a great

importance in the Yogashastra as it is best suited for Pranayam,

Meditation & concentration.



feet.

2. Bend left leg in knee and place its toe on the right thigh and

heel on the groin of the left leg.

3. Bend right leg in knee and place its toe on the left thigh and

heel on the groin of the right leg.




backbone erect and sight straight. If the hands are long then slightly

bend those in elbows. There should not be any strain on any of the

muscles.












strain on heart.




PADMASANA (Baddha)

1

2

3

Posture Padma means lotus in Sanskrit, in this asana position of the legs

look like blooming lotus. This asana has been given a great

importance in the Yogashastra as it is best suited for Pranayam,

Meditation & concentration.



feet.

2. Bend left leg in knee and place its toe on the right thigh and

heel on the groin of the left leg.

3. Bend right leg in knee and place its toe on the left thigh and

heel on the groin of the right leg.




backbone erect and sight straight. If the hands are long then slightly

bend those in elbows. There should not be any strain on any of the

muscles.












strain on heart.




PADMASANA (Utthit)

1

2

3

Posture In this Asana the whole body in Padmasana is lifted up with the

help of the hands, and therefore it is called Utthita Padmasana. The

whole body weight is on both the hands.

Pre position Padmasana Position.

Procedure 1. Leave the Dhyan Mudra of the hands and keep them beside

the waist as in the sitting position.

2. Exhale, and inhailing, lift the whole body with the help of the

hands and stabilize this position keeping the breathing smooth.

Position While lifting the Padmasana, do not allow the knees to come down.

It is very important to stabilize this Asana. In order to maintain the

balance, keep the shoulders slightly backward. Keep the eye sight

ahead and fixed.

Releasing 1. Inhale, and exhaling, get the body on the floor slowly.

2. Keep both the hands on the knees and restore Dhyan

Mudra.

Duration Since the whole weight comes on the hands and further it is to be

balanced on the hands, this Asana should be maintained for thirty

seconds or so. There is no point in increasing duration.

Internal Effects In addition to the advantages of Padmasana it has good effect on

the intestines and the muscles of the body by having good pressure

on them.

Precaution While lifting the body on the hands, one may lose balance and fall

backward; so one must be careful at this point.

PARVATASANA

1

2

3

Posture The body is stretched to look like a mountain peak and so it is called

the Parvatasana (parvat means mountain in Sanskrit).

Pre position Sitting Position: Padmasana

Procedure 1. Take both the hands forward and lock the fingers of both the

hands together.

2. Take the hands over the head and turn the palms downside

up facing the roof. Stretch the body upwards with the arms

stretched towards the sky.

3. Stabilize the position and continue normal breathing.

Position In this asana stretching of the body is important but body is not

actually lifted.

Releasing 1. Relax the body and bring the hands as in position 1 in figure

above.

2. Take the position as in Padmasana.

3. Straighten the left leg in the knee then straighten right leg.


Duration You can maintain this asana for long time without any problem.

Internal Effects Stretching the arm, back and abdominal muscles improves the

functioning of theses parts of the body. This helps cure certain

problems of spinal column & cord.


AKARNA DHANURASANA (Type1)

1

2

3

4

Posture In this asana the body is stretched more like a string of bow when

pulled at the time of archery.


Procedure 1. Bend the left leg in knee and keep the foot on the thigh of

right leg. Keep the right leg straight.

2. Hold the big toe of the left leg with right hand, hold it

between the thumb and index finger and other 3 fingers to

have a good grip of the thumb. Hold big toe of the right leg

with left hand.

3. Exhale and inhaling start lifting the left foot with the right

hand and pull it up to ear. Keep the trunk and neck erect and

the sight fixed on the other end of the left hand.

4. Continue normal breathing.

Position While trying to raise the foot up to ear, one tends to bend neck. But

this is wrong, initially it may be difficult but it does not matter. Only

care should be taken to keep the neck and trunk straight. Try to pull

up the foot as much as possible.

Releasing 1. Inhale and exhaling, start bringing the foot down and place it

on the thigh.

2. Restore the hands to their place.

3. Take the left foot to original position.

Duration This asana exerts great strain and one can't maintain it for long but

with practice one can maintain it for up to 30 seconds.

Internal Effects In this asana great strain is exerted on hand, legs and joints of waist

and the knees. Consequently the efficiency of the organs increases.

Precaution One should avoid the temptation of attaining the ideal position if

strain is unbearable.

AKARNA DHANURASANA (Type2)

1

2

3

4

Posture This Asana involves another system of pulling the leg which gives

the impression of a bow with an arrow to be shot and hence, the

name Dhanurasana.


Procedure 1. Bend the left leg in knee and keep the foot on the thigh of

right leg. Keep the right leg straight.

2. Hold the big toe of the left leg with left hand, and that of the

right leg with the right hand.

3. Exhale, and inhaling start lifting the left leg with the left hand

and pull it up to the left ear, and stabilize it at that point.


Position When one leg is lifted, the other leg and hand should be kept

straight. The sight should be fixed on the other end of the straight

hand.

Once the Asana Position is taken, smooth breathing should continue.

Releasing 1. Inhale, and exhaling bring the left leg on the thigh of the

right leg.

2. Restore both the hands to their place.

3. Straighten the left leg and take the sitting position.

Note: Do this asana in the above mentioned manner by taking up

the right leg on the thigh of the left leg bringing in relevant changes

in the position.

Duration This latter Asana exerts more strain than the former. It should also

be maintained for thirty seconds to experience its benefits.

Internal Effects In this asana the direction of strain is towards the joints of the

waist.

Precaution The person with weak waist joints should not do this asana as it

brings great strain to the joints.

PADMASANA YOGAMUDRA (Type1)

1

2

3

Posture This Asana is performed in Padmasana Position.

Pre position Padmasana Position

Procedure 1. Inhale and take both the hands back and keep the palms

facing outside interlocking the thumbs. Keep both the hands

straight.

2. Exhailing bend in the waist and rest the forehead on the

floor. Continue smooth breathing.

Position In this Asana one has to sit in Padmasana and bend in the waist

fully. In this process the abdomen gets folded and that is

expected, too. Further in order to get the abdomen folded

properly, one should try to set the forehead on the ground quite

away from the body. Once the bending process is over, continue smooth breathing.

After some practice, while bending in the waist, keep the back

bone straight to experience its nice results. After taking the

position, try to relax the body.

Releasing 1. Exhale and inhaling be straight in the waist.

2. Restore the hands on the knees and take up Dhyana Mudra.

Duration It should be retained at least for one minute to get its benefits.

After sufficient practice this duration can be extended upto five

minutes and not beyond that.

Internal Effects As the belly gets folded in this Asana, there comes tremendous

pressure on intestines, liver, spleen, certain glands, etc., and this

pressure improves their functioning and removes complaints

regarding digestive system & constipation. This Asana is also used

to awaken the kundalini shakti, which, however, requires its

prolonged practice.

Precaution One should take care while bending in the waist. Bending process

should be slow and should go with the exhailing process or else

one may suffer from air or gas accumulation in the belly. The

people with back problem should practice this Asana only after

consulting some Yoga Expert.

PADMASANA YOGAMUDRA (Type2)

1

2

3

Posture This Asana differs from the earlier one only in the position of hands.

However, this latter variety is more difficult than the former.

Besides, it is a more advanced state and naturally more beneficial.

One should first practice type 1 and then pass on to type 2.


Procedure 1. Inhale, and exhailing set both the palms near the belly below

the navel resting on the heels of the legs. Keep the right

hand palm on the left hand palm. Keep the fingers quite

together.

2. Exhailing bend in the waist and place the forehead on the

ground. When the bending process is over, continue smooth breathing.

Position The position of this Asana is the same as type 1. except the position

of the hands. Here first both the palms are placed at the navel.

Then, while bending forward, keep the elbows erect and stuck to the

chest ribs.

Releasing 1. Exhale and inhailing get straight in the waist.

2. Keep the hands on the knees and take up Dhyana Mudra.

Duration It is desirable to maintain this Asana at least for one minute to have

the expected benefits. After prolonged practice the duration can be

increased up to five minutes.

Internal Effects Owing to the placement of the palms at the navel, there is more

pressure on the belly. This increased pressure makes the benefits of

the earlier Asana more prominent.

Precaution This Asana should be done after good practice.

VAKRASANA (Type 1)

1

2

3

4

Posture This Asana is designed to twist the spine to the right and left side

in from its erect position. The spine is made up of highly elastic

joints and can be moved to any direction.


Procedure 1. Bend the left leg in the knee and place its heel near the

thigh. Keep the sole of the left foot flat on the floor and the

thigh and knee touching to the chest.

2. 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.

3. Now turn the neck and the trunk to the right, twisting the

spine and look back above the shoulder. Continue smooth

breathing.

Position 1. In this Asana the spine is to be kept straight.

2. The lower end of the spine and both the hips be placed well

on the floor and stabilize them.

3. Then with the support of the neck and shoulders twist the

upper vertebrae to the right. At the same time, the standing

knee be kept close to the chest.

4. Alongwith the neck, the sight should also be turned to the

right side and stabilize it in that direction.

Releasing 1. Turn the neck to the front.

2. Restore the hand to its place.


Note: Following the above mentioned process, practice this Asana

placing the right leg in folding position.

Duration This Asana should be retained for minimum two minutes on each

side. With more practice this duration can be increased to six

minutes.

Internal Effects The elasticity of the spine increases as it gets twisted in its erect

position. 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.



VAKRASANA (Type 2)

1

2

3

4

Posture This is the advanced stage of Vakrasana. Here the spine is twisted

with the support of the knee alongwith the shoulder, and hence it

involves more strain.


Procedure 1. Bend the left leg in the knee and place it near the thigh of

left leg.

2. Place the right hand beyond the folded knee of the left leg

and in front of the left hand. Keep the palms of both the

hands in opposite direction. There should be a distance of

one foot between the two hands.

3. Press the standing left knee with the right hand and

shoulders, and twist the neck to the left. Turn the sight also in the same direction and continue normal breathing.

Position 1. In this Asana the spine is to be kept straight.

2. The lower end of the spine and both the hips be placed well

on the floor and stabilize them.

3. Then with the support of the neck and shoulders twist the

upper vertebrae to the left. Alongwith the neck, the sight

should also be turned to the left side and stabilize it in that

direction.

4. In Vakrasana (Type 1) the spine is twisted only with the

help of the shoulders. Here the shoulders, the knee and the

hand are placed in such a way that there is more pressure on the spine.

Releasing 1. Turn the neck and the sight to the front.

2. Restore the right hand to its place and set right the palm of

the left hand.


Note: Perform this Asana by taking up the right leg making

relevant changes.

Duration It should be maintained for two minutes on each side to have the

expected benefits. With practice, it can be maintained up to six

minutes.

Internal Effects The elasticity of the spine increases as it gets twisted in its erect

position. 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.



ARDHAMATSYENDRASANA

1

2

3

4

5

Posture It was Matsyendra rishi who designed and practiced this Asana, and

hence its name Masyendrasana. This Asana in its original form is

difficult to practice, therefore, it was simplified which is called 'Ardha

Matsyendrasana'. After sufficient practice of this Asana, it becomes

possible to practice Matsyendrasana.


Procedure 1. Bend the left leg in the knee and place it on the other side of

the right knee.

2. Bend the right leg in the knee and fold it fully.

3. Cross the right hand over the left leg and hold its big toe.

4. Turn the shoulders and the neck to the left as much as

possible. Encircle the waist by the left hand keeping the palm

inside out. Turn the neck also to the left and continue smooth breathing.

Position 1. While taking the right hand over the knee of the left leg,

keep the right arm touching the standing knee of the left leg

and keep the downward part of the right hand parallel and

very close to the knee.

2. The folded left leg is pressed by the right arm in order to

twist the trunk to the left. At this point do not try to sit on

the fold of the right leg.

3. Keep the folded right leg free.

4. While twisting the trunk to the left, outstrech the chest.

Straighten the spinal column and the neck, and then turn to

the left as much as possible.

5. This twisting process is further enhanced by encircled left

hand round the waist.

6. This turning process is facilitated, if it is done with exhailing.

Once the final position is attained, the smooth breathing

should continue.

Releasing 1. Turn the neck and the sight to the front.

2. Restore the hands to their place.

3. Straighten the right leg.

4. Bring the left leg to its place and take the sitting position.

Note: Do this Asana by taking up the right leg with necessary

relevant changes in taking and releasing the Asana.

Duration In whatever form this Asana is taken up, it should be maintained for

two minutes on each side. Then, try to have the ideal position and

stabilize it for two minutes. After a good deal of practice, it can be

kept for five minutes on each side.

Internal Effects This is the advanced stage of Vakrasana. Naturally, all the

advantages of that Asana are experienced more prominently in this

Asana. It has favourable effects on constipation and loss of appetite

and digestive system as a whole.

Precaution Maintaining the Asana with bearable strain, it should be released as

stated above. Persons having spinal column complaints, should do

this Asana after consulting some Yoga Experts.

SHARANAGAT MUDRA

1

2

3

Posture The position of the body in this Asana reflects the feeling of

submission to God. The desire of submitting and becoming one with

the Almighty God is central theme of this Asana.


Procedure 1. Exhale, and inhaling raise the hands upward from the sides

and join the palms.

2. Exhaling, bend in the waist and touch the forehead on the

floor keeping the hands straight. After taking the final position, continue smooth breathing.

Position 1. Like Yogamudra here too the abdomen gets folded. Further,

attempt should be made to have this fold as complete as

possible. The frontward stretched arms greatly help in

getting this fold. However, the hands should be kept as much

outstretched as possible.

2. Keep the knees resting on the floor and the spinal column

straight.

3. Place the forehead on the floor at farthest distance from the

crossed legs. While outstretching the hands, keep the arms touching the ears. Keep the breathing normal.

Releasing 1. Exhale, and inhaling start raising the arms, neck and the

trunk and straighten it in the waist. Keep the hands

outstretched above the head.

2. Exhaling, bring both the hands down from the sides and take

up Dhyana Mudra.

Duration This Asana should be maintained at least for one and half minute to

have the desired benefits. After practice this duration can be

increased to three minutes.

Internal Effects This Asana prepares the Sadhaka mentally for the desired

submission to the Almighty God.

VAJRASANA

1

2

3

4

Posture Like Padmasana, this is also the Asana for meditation. One can sit

comfortably for a prolonged period in this Asana.


Procedure 1. Fold the left leg in the knee and place the toe on the floor.

2. Fold the right leg in the knee and place the toe on the floor

and join the two toes.

3. Sit on the pit formed by the parted heels.

4. Place the palms on the knees.

Position It is important to keep the spine, the neck and the head, upright in

one straight line in this Asana. Keep the sight fixed at the level of

the height. Don't have any pressure on the hands. The whole weight

of the body be set on the spine. Continue smooth breathing, when

the final position is attained.

Releasing 1. Remove the palms from the knees and bring them to the

sides.

2. Take out the left leg and straighten it.

3. Take out the right leg and straighten it.

4. Take the sitting position.

Duration After a little practice, this Asana can be maintained for a long time.

In the daily routine it should be kept for five minutes to experience

good results. With more practice it can be kept for three hours.

Internal Effects Along with the body, the mind also gets stabilized in this Asana.

Hence, it is preferred for meditation in this Asana. Hence, it is

preferred for meditation and concentration. This Asana is alsofound

to be good for Pranayama.

The special fold of the legs forms one Bandha in this Asana.

Consequently the blood circulation in the waist - downward parts is

controlled. For this reason this Asana is recommended after

Shirshasana.

Precaution The people having stiff joints and whose movements have become

difficult, should practice this Asana with a lot of care. Such persons

should practice this Asana after getting the joints free and relaxed.

VAJRASANA YOGAMUDRA (Type 1)

Posture This Asana is performed in Vajrasana Position.

Pre position Vajrasana Position

Procedure 1. Inhale and take both the hands back and keep the palms

facing outside interlocking the thumbs. Keep both the hands

straight.

2. Exhailing bend in the waist and rest the forehead on the

floor. Continue smooth breathing.

Position In this Asana one has to sit in Vajrasana and bend in the waist

fully. In this process the abdomen gets folded and that is

expected, too. Further in order to get the abdomen folded

properly, one should try to set the forehead on the ground quite

away from the body. Once the bending process is over, continue smooth breathing.

After some practice, while bending in the waist, keep the back

bone straight to experience its nice results. After taking the

position, try to relax the body.

Releasing 1. Exhale and inhaling be straight in the waist.

2. Restore the hands on the knees and take up Vajrasana

Position.

Duration This Asana being simple can easily be maintained for two minutes

and even more.

Internal Effects As the belly gets folded in this Asana, there comes tremendous

pressure on intestines, liver, spleen, certain glands, etc., and this

pressure improves their functioning and removes complaints

regarding digestive system & constipation. This Asana is also used

to awaken the kundalini shakti, which, however, requires its

prolonged practice.

Precaution One should take care while bending in the waist. Bending process

should be slow and should go with the exhailing process or else

one may suffer from air or gas accumulation in the belly. The

people with back problem should practice this Asana only after

consulting some Yoga Expert.

VAJRASANA YOGAMUDRA (Type 2)

Posture This Asana differs from the earlier one only in the position of

hands. However, this latter variety is more difficult than the

former. Besides, it is a more advanced state and naturally more

beneficial. One should first practice type 1 and then pass on to

type 2.

Pre position Vajrasana Position.

Procedure 1. Inhale, and exhailing set both the palms near the belly

below the navel resting on the heels of the legs. Keep the

right hand palm on the left hand palm. Keep the fingers

quite together.

2. Exhailing bend in the waist and place the forehead on the

ground. When the bending process is over, continue smooth breathing.

Position The position of this Asana is the same as type 1. except the

position of the hands. Here first both the palms are placed at the

navel. Then, while bending forward, keep the elbows erect and

stuck to the chest ribs.

Releasing 1. Exhale and inhailing get straight in the waist.

2. Keep the hands on the knees and take up Vajrasana

Position.

Duration This Asana should be maintained for one and half minute to have

the expected results.

Internal Effects Owing to the placement of the palms at the navel, there is more

pressure on the belly. This increased pressure makes the benefits

of the earlier Asana more prominent.

Precaution This Asana should be done after good practice.

PASCHIMOTTANASANA (Half)

1

2

3

4

5

Posture Ardha Pashchimottanasana is not an independent Asana. But since

Paschimottanasana (full) is difficult to practice, Pashchimottanasana

(ardha) is designed to enable the body to take the full position later.


Procedure 1. Fold the left leg in the knee and place the heel of the left foot

near the thigh of the right leg.

2. Only inhale.

3. Exhaling, hold the big toe of the right foot with the left hand

and encircle the right hand round the waist.

4. Exhale completely, and bend downwards and touch the

forehead to the knee. Don't allow the knee to raise. Continue smooth breathing.

Position The process of downward bending is the same as in

Pashchimottasana (full). In this Asana one leg is folded and the calf

and the thigh are kept to the floor.

Releasing 1. Exhale, and inhaling, start raising the head.

2. Restore both the hands to their place.


Note: Practice this Asana by folding the right leg making the

relevant changes.

Duration Initially, even if it is maintained for thirty seconds, one experiences

the benefits. Of course, after practice, it should be increased to four

to five minutes.

Internal Effects Basically this Asana prepares the body for Pashchimottanasana

(full).

Precaution While bending downward, there is the possibility of the knees and

thighs being raised, and this should be avoided.

PASCHIMOTTANASANA (Full)

1

2

3

4

Posture The front side of the body is called east side, while the back side is

called the west side. In this Asana complete back side, i.e., the west

side, right from the heels to the forehead, gets stretched and

therefore, it is called 'Pashchimottanasana'.


Procedure 1. Only inhale.

2. Exhale, and hold the big toes of both the feet with both the

hands.

3. In exhaled state bend downward and rest the forehead on

the knees. Continue smooth breathing.

Position 1. After bending down, keep the heels, calves, thighs

completely touching to the floor, keeping the spine straight,

rest the forehead on the knees and continue smooth

breathing. Try to rest the elbows on the floor.

2. Since here the abdomen gets completely folded, it becomes

necessary to bend only after complete exhalation.

3. One should bend downward as much as one's body permits

and then try to stabilize at that point, keeping the breathing

smooth. Do not try to raise the knees in order to get the

forehead on to the knees.

4. After taking the position, relax the whole body and

automatically the head, shoulder, chest will come down

owing to their weight and relaxation.

Releasing 1. Exhale, and inhaling, start raising the head.

2. Restore the hands to their place and take up the sitting

position.

Duration One finds it difficult to take up this Asana initially. But with practice

and patience it can be maintained for thirty seconds. Later one

certainly succeeds in having the final position and the duration is

also increased to three minutes.

Internal Effects 1. As the whole of the west side gets stretched, they get

purified and their functioning is greatly improved. At the

same time, the muscles of the front side get contracted and

there is pressure on the lungs, intestines and other internal

juice producing glands. As a result of this their functioning is

also improved.

2. It is very useful in setting right the troubles concerning the

lumber part of the spinal cord and the digestive system.

3. Further, there is very sensitive part in our body known as

Kundalini lying in dormant stage. This Asana is supposed to

activate it.

Precaution It has been said that this Asana is useful for the troubles of the

spine. Yet people suffering from such troubles should practice this

Asana only after consulting some Yoga experts.

JANUHASTASANA

Posture In this asana the body is stretched more like a string of bow when

pulled at the time of archery.

Pre position Sitting Position: Vajrasana.

Procedure In Vajrasana place both the palms on the ground ahead of knees

touching each other, push neck backwards and chest forward with

waist pushed downwards, in this posture relax all the muscles,

continue normal breathing.

HASTASHIRASANA

Hastashirasana

Posture

Pre position Sitting Position: Vajrasana.

Procedure In Vajrasana bend forward in waist & place both the elbows on the

ground 6 to 8 inches apart and ahead of knees with palms

supporting head, in this posture relax all the muscles, continue

normal breathing.

EKPAD SAHAJHASTA BHUJANGASANA

Posture

Pre position Sitting Position: Vajrasana, Hastashirasana.

Procedure In Hastshirasana stretch left leg backwards completely, in this

posture relax all the muscles, continue normal breathing. Repeat

this for right leg stretched backwards.

DWIPAD SAHAJHASTA BHUJANGASANA

Posture

Pre position Sitting position, Vajrasana, Hastashirasana.

Procedure In the hastashirasana posture stretch both the legs backwards as

shown in figure, keep 12 inch distance between both the elbows, in

this posture relax all the muscles, continue normal breathing.

DATTAMUDRA

Posture

Pre position Sitting position, Vajrasana.

Procedure In the Vajrasana position turn your neck to the left side as much as

possible, relax all the muscles, continue normal breathing.

Repeat this for right side.

Asana In Supine Position

UTTANPADASANA (With Both Legs)

1

2

Posture In this asana both the legs are raised upwards and so is called

Dwipada(both legs) Uttanpadasana.

Pre position Supine Position.

Procedure 1. Exhale and inhaling start raising both the legs upward and stop

when they make angle of 90 degree with the floor.

2. Keep the sight at the toes of the feet.

3. Continue normal breathing and try to maintain the posture

steady.

Position While raising the legs, it is necessary that the legs be kept straight

and close together. Keep the toes together and stretched towards sky.

Releasing Inhale and exhaling, bring both the legs down, back on to the floor.

Duration Though this asana appears to be simple, it is difficult to maintain the

posture. To start with try to maintain this for 5 to 10 seconds. Do not

take unnecessary strain, if you feel uncomfortable then release the

posture immediately.

Internal Effects

In this asana, thigh muscles and stomach muscles are stretched. The

strain reaches inner organs like small intestines, enzyme producing

glands and other organs and helps increases their capacity. The

vertical position of the legs help improve the blood circulation.

Precaution One should avoid movement of legs with jerk or speed. The

movements should be controlled otherwise this asana can strain

muscles.

Do’s &

Don’ts

Do’s

- Raise both the legs at 90 degrees to ground keeping them straight in

knees with toes pointing to the sky.

- Keep the back & buttocks on the ground

- Arms straight with palms resting on the ground close to the body. - Head straight and eye sight fixed on the raised toes.

Don’ts


- Do not lift the lower back or buttocks.

UTTANPADASANA (With One Legs)

1

2

Posture In this asana one leg is raised up at a time and therefore it is called

Ekpad (One leg) Uttanpadasana.


Procedure 1. Exhale and inhaling start raising left leg upward without

allowing it to bend in the knee and stop when it makes an

angle of 90 degree with the floor.

2. Keep the sight at the toe of the left foot.


steady.

Position While raising the leg, it is necessary that the leg be kept straight.

Keep the toe stretched towards sky.

Releasing Inhale and exhaling bring, the leg down, back on to the floor.

Duration Though this asana appears to be simple, it is difficult to maintain the

posture. To start with try to maintain this for 5 to 10 seconds. Do not

take unnecessary strain, if you feel uncomfortable then release the

posture immediately.

Internal Effects

In this asana, thigh muscles and stomach muscles are stretched. The

strain reaches inner organs like small intestines, enzyme producing

glands and other organs and helps increases their capacity. The

vertical position of the legs help improve the blood circulation.

Precaution One should avoid movement of legs with jerk or speed. The

movements should be controlled otherwise this asana can strain

muscles.

Do’s &

Don’ts

Do’s

From left side

- Raise the left leg at 90 degrees to ground and keep it straight in

knee with toes pointing to the sky.

- Keep the back & buttocks on the ground

- Palms of the hands resting on the ground close to the body.

- The other leg should be straight in knee and resting on the ground

with toes pointing to the sky.


Don’ts

- Do not bend the legs in the knees.

- Do not lift the lower back & buttocks.

Note: Repeate the same procedure for the right leg also.

VIPARITAKARANI

1

1

2

3

ASANA POSITION

Posture In 'Hathapradipika' an important book on Yoga accepts this as Mudra

rather than asana. But since this very much resembles with asana

position, here we have treated this as an asana. In this asana body is

in inverted position and so is called Viprit Karani (inverted position).



when they make angle of 90 degree with the floor. Attain the

Uttanpadasana posture.

2. Exhaling raise the waist and push the legs backward over the

head.

3. Inhailing support the waist with both the hands, straighten the

legs and stretch the toes towards sky. Keep the sight on the

toes.


Position In this asana the arms up to the elbows are placed on the floor. The

body from neck to the elbows is kept straight. The toes are stretched

upward. Initially if it is difficult to maintain this asana keeping the legs

straight then bend the legs slightly while keeping the balance.

Releasing 1. 1.Inhale and exhaling, slightly lower the legs towards head and

maintaining the balance of the body remove the hands

supporting the waist back to the normal position.

2. Inhaling , place the waist on the ground keeping legs straight

as in the Uttanpadasana.

3. Exhaling , bring legs back to the normal position without jerk

or speed.

Duration This asana is difficult in the beginning especially for women with

heavy hips and men with big belly's. Initially you can take help of

other person while raising the hips and waist. This asana should be

maintained for 2 to 3 minutes after sufficient practice to get the

desired results.

Internal Effects

Most of the times we remain either in standing or sitting position.

Quite opposite position is taken in this asana. This helps improve the

blood circulation as impure blood easily reaches the heart. To some

extent you can get the benefits of Shirsasana (up side down) in this

posture.

Precaution This asana should not be performed by people who are suffering from

heart trouble and blood pressure problems. It can only be practiced

under expert guidance.

Do’s & Don’ts Do’s


- Raise the lower back & buttocks off the ground.

- Hands, upper arms & elbows on the ground while supporting the

waist with the hands.



- Note that the legs can be taken towards head for maintaining the

balance.

Advanced variation – legs can be straightened at 90 degrees to the

floor.

Don’ts




- Do not move the neck while in the position.

- Do not keep the legs and back in one straight line as in

Sarvangasana (Shoulder stand).

SARVANGASANA

1

2

3

4

Posture It is considered as the best asana among all the asanas, as it

activates most of the important glands and help improve their

function. Even old books on Yoga proclaim importance of this asana.



when they make angle of 90 degree with the floor. Attain the

Uttanpadasana posture.

2. Exhaling raise the waist and push the legs backward over the

head.

3. Support the waist with both the hands, using your hands get

the legs, waist and back in one straight line and stabilize them

in this position, stretch the toes towards sky. Keep the sight on

the toes.


Position One should concentrate on getting the legs, waist and the back in one

straight line and this line making 90 degrees with ground. In this

asana the arms up to the elbows are placed on the floor. The body

from feet to the shoulders is in straight line, only the chin is placed in

the Jugular notch forming a tie which is called 'Jalandhar Bandha'.

Because of this 'Bandha' jaws can't be opened.

Releasing 1. Inhale and exhaling, slightly lower the legs towards head and

maintaining the balance of the body remove the hands

supporting the waist back to the normal position.

2. Inhaling , place the waist on the ground keeping legs straight

as in the Uttanpadasana.

3. Exhaling, bring legs back to the normal position without jerk or

speed.

Duration This asana is difficult in the beginning especially for women with

heavy hips and men with big belly's. Initially you can take help of

other person while raising the hips and waist. This asana should be

maintained for 2 to 3 minutes after sufficient practice to get the

desired results.

Internal Effects

Most of the times we remain either in standing or sitting position.

Quite opposite position is taken in this asana. This helps improve the

blood circulation as impure blood easily reaches the heart.

The 'Jalandhar Bandha' pressurizes the thyroid glands and to some

extent pituitary gland thus helps improve their function.

To some extent you can get the benefits of Shirsasana (up side down)

in this posture.

This asana controls and cures the diseases related to genital organs,

constipation.

It also helps cure varicose veins and haemorrhoids.

Precaution People suffering from headache, brain diseases, blood pressure, heart

related ailments etc. should not do this asana without expert

guidance.

Do’s &

Don’ts

Do’s


- Raise the entire back & buttocks off the ground.

- Legs, hips and back are in one straight line.

- Hands, upper arm & elbows on the ground while supporting the back

behind chest.



- The chin resting in the sternal notch. (In Chin lock position)

Don’ts




- Do not move the neck or overstrain it in chin lock position.

NOTE: As the Jalandhar bandha is practiced in this asana, it becomes necessary to

practice the Matsya Bandha immediately after releasing the Sarvangasana. One

should practice Matsyasana.

ASHWINI MUDRA

Ashwini Mudra

Posture Ashwa means horse, in this asana a similar movement of expansion

and contraction of anus of horse is expected. To achieve maximum

movements a specific position is taken which is called 'Ashwini

Mudra".

Pre position Supine Position - Sarvangasana position.

Procedure 1. Fold both the legs in knees.

2. Fold the legs in waist and press the thighs against stomach.

3. Contract and expand the anus in this position.


Position One should start practicing this asana when stability in Sarvangasana

is achieved. As for the position complete folding of legs in knees and

waist is very important. Similarly the calves should touch the thighs.

Do not bend the back during the position. Bending of back brings

knees close to the mouth and that is not desirable.

Releasing 1. Stop contraction and expansion of the anus.

2. Straighten the legs in the waist.

3. Straighten the legs in the knees and take the Sarvangasana.

Duration It should be maintained for up to 45 seconds, and can be increased to

2 minutes.

Internal Effects

This Mudra has particularly good effects on the empty spaces in the

stomach. Due to the pressure functioning of these parts is improved.

It also has good effects on Uterus in women.

Precaution Any healthy person can practice this asana but women suffering from

Uterus problems should do this asana under expert observation.

Do’s &

Don’ts

Do’s


- Legs are bent in knees and knees are just above the head or

towards the ears so that the back remains straight & vertical.

- Try pressing the thighs in to abdomen and chest.

- Hands, upper arm & elbows on the ground while supporting the back

behind chest.



Don’ts

- Don’t bend the back.

- Don’t let the knees come to the ground or away from the body.


MATSYASANA

1

4

2

5

3

6

Posture In this asana posture the shape of the body appears similar to fish in

the water. Such a statement is bold as the fact is we don't recognize

the posture as fish but one can float on the water without any

movement in this asana.


Procedure 1. Spread the legs one foot apart.

2. Fold the left leg in the knee and place it on the right thigh.

3. Fold the right leg in the knee and place it on left thigh.

4. Now with the help of the elbows raise the head, curve the back

backwards and place the top of the head on the floor, making

the arch of the back.

5. Hold the toes of the feet with hands and continue normal

breathing.

Position In this asana, the thighs and knees are completely placed on the

ground. As the back is stretched in curve and head on floor, lot of

weight is shifted to the head and throat is stretched.

Releasing 1. Release the toes of the feet and support the shoulders with the

elbows.

2. Slowly reducing the weight on the head, straighten the neck

and bring the shoulders on the floor.

3. Straighten the right leg.

4. Straighten the left leg.

5. Bring back both the legs to normal position and take supine

position.

Duration This asana is complementary to Sarvangasana and Halasana, so

should be maintained for one tenth of the period of the Sarvangasana

or Halasana.

Internal Effects

Jalandhar Bandha in Sarvangasana pressurizes the thyroids and

pituitary glands but in Matsya Bandha these glands are stretched.

These opposite processes help improve the circulation in these glands

assuring healthy functioning.

Also the thigh & abdomen muscles are stretched systematically.

Precaution The weight over the head should be taken out slowly. The support of

the hands should be removed only when the head is completely ready

to bear the weight. Also while releasing the position, one should avoid

jerks and speedy movements. Maintain the asana until it is bearable

and pleasant.

Do’s &

Don’ts

Do’s

- Lift the head with the support of hands, elbows.

- Try to rest the crown of the head on the ground.

- While taking, releasing & maintaining the position, support the head

and neck very carefully.

- Try to keep soft cushion under the head.

Simple variations –

- One can keep the legs straight

- The legs can be folded in swastikasana or samasana or a simple

cross legged position.

- For taking the position, one can go on the elbows from sitting

position and while resting on the elbows, try resting your crown on the floor.

Advanced variation –

- Legs are in padmasana (lotus pose), try holding toes with hands without elbows resting on the ground.

Don’ts

- Do not move or pull or turn the neck while you are in the position.

- Do not remove the support of the elbows to neck.

HALASANA

1

2

3

4

ASANA POSITION

Posture The body takes the shape similar to a plough ( Hala in Sanskrit ). Also

as the plough makes the hard ground soft, in this asana the veins are

stretched which reduces the stiffness of the body.


Procedure 1. Exhale and inhaling, start raising both the legs upward and

stop when they make angle of 90 degree with the floor. Attain

the Uttanpadasana posture.

2. Exhaling raise the waist, hips and push the legs backward over

the head. Try to maintain the balance.

3. After exhaling completely, push the legs further back and try

to touch ground with toes. Keep the toes stretched.


Position Keep the knees straight or else the expected pressure on the organs

is not achieved. In this position head, the shoulders, toes and arms

should rest on the ground. The chin pressed in Jalandhar Bandha.

Releasing 1. Exhale and inhaling lift the toes of the floor keeping the legs

straight in knees.

2. Continue inhaling and slowly keep the back on the ground and

take the Uttanpadasana position.

3. Exhaling, bring legs back to the normal position without jerk or

speed.

Duration This asana is difficult initially, especially for women with heavy hips

and men with big belly's. Initially you can take help of other person

while raising the hips and waist. This asana should be maintained for

30 seconds after sufficient practice to get the desired results.

Internal Effects

In this asana the spine is stretched fully in a curve. It becomes more

elastic and its overall functioning is improved. Like in Sarvangasana

Jalandhar Bandha is performed and the same advantages are

achieved.

All the muscles from toes to waist are also stretched helping

improvement in the functioning of veins.

This asana is also useful for gastric troubles, digestion problems.

Precaution Avoid jerks or speedy movements as it might cause some injury to

the backbone. So the movements should be controlled at every stage

of this asana.

People suffering from spleen and lever complaints should do this

asana after consulting Yoga expert.

Do’s &

Don’ts

Do’s

- Keep the legs straight in knees with toes vertical on the ground over

your head.


- Legs are in one straight line.

- As far as possible, the back remains straight & vertical.

- Arms straight with palms on the ground.



Advanced variation –

- One can extend the toes backwards so that top of the foot rests on the ground.

Don’ts



NAUKASANA

1

2

3

Posture In this asana the shape of the body looks like a yacht and hence it is

called Noukasana (Yacht in Sanskrit). There is another Noukasana

which is practiced in prone position. The difference between these two

is in this supine Noukasana muscles of abdomen and stomach are

contracted and in the prone position Noukasana the muscles are

stretched.


Procedure 1. Exhale and inhaling, start raising both the legs upward and

stop when they make angle of 45 degree with the floor.

2. Hold breathe, and in the same position raise the shoulders and

the back. Hold the toes of the legs with both the hands.


Position Keep the knees straight or else the expected pressure on the organs

is not achieved. In this position it is always difficult to maintain the

balance of the body but with practice one can achieve the steady

posture. If initially you can't catch the toes then hold the legs at

ankles but don't bend the legs in knees.

Releasing 1. Inhale & exhaling bring the hands to normal position releasing

the toes.

2. Continue exhaling and slowly bring the legs to normal position.

3. Attain the supine position.

Duration Due to the balance and strain involved in this asana, initially it is

difficult to maintain it for long. One can practice it for up to 15

seconds after sufficient practice.

Internal Effects

The size of the BELLY reduces due to the contraction of the abdomen

from both the sides. Organs like lever, intestines, pancreas, kidneys

etc. are pressurized which helps in improving the functioning.

Precaution Though this asana is useful for abdomen problems, people who have

been operated on abdomen should not do this asana.

Do’s &

Don’ts

Do’s

- Keep the legs straight in knees and inclined at 45 deg angle with the

floor.

- As far as possible the back remains straight.

- Arms straight with fingers holding the toes.

- Eye sight fixed on the toes.

- You may start from sitting position if it is difficult to achieve the

position from supine position.

- Try to balance on the buttocks.

Don’ts


- Do not bend the arms in elbows.

SHAVASANA

1

2

3

4

Posture Motionless & fixed but relaxed posture like dead body.


Use Generally practiced to get rid of fatigue, strain, exertion etc.

Procedure 1. Spread both the legs and keep them at a distance of 1 or 1.5

feet apart. Keep the heels facing inside and allow the toes to

fall outside and relax them.

2. Take both the hands little away, say 3 to 4 inches, from the

body and relax them. Keep the palms facing the roof and the

fingers half - closed.

3. Turn the neck to any side and relax it. Further, relax the

muscles of the face. Keep the eyes closed with ease and without pressure. Continue extremely slow breathing.

Position The very aim of this asana is to relax each and every muscle in the

body. In order to reach or attain this aim it becomes necessary to

take the position in which one finds all the organs of the body in a

comfortable and soothing state. Breathing must be slowed down.

Releasing First one should prepare one's mind for releasing the Asana. Then all

the organs should be brought to their normal tone, and then after

preparing first the mind, then the body and then the asana be released as under:-

1. Open the eyes and straighten the neck.

2. Get the hands beside and near to the body.

3. Bring both the legs together and take the Supine Position.

Duration Since this asana is meant for rest, its duration is not fixed. The only

principle to remember is to do this asana when the body is tired and

release when the desired rest is achieved.

Internal Effects

Body movements are minimized, blood circulation is also minimized,

heart rate drops, respiration drops, mind becomes calm and relaxed.

This helps improve the functioning of brain, it can cure heart related

ailments, it also brings down Blood Pressure.

Do’s &

Don’ts

Do’s

- Keep 1 to 1.5 feet distance between the feet.

- Hands 5 to 8 inches away from the body.

- Neck turned to any suitable direction or straight but relaxed.

- Keep your eyes closed.

- Try relaxing all the parts of the body.

Don’ts

- Do not wear tight clothes.

- Do not sleep in the asana.

TADAGASAN

Posture


Use Generally practiced to get rid of fatigue, strain, exertion etc.

Position Take supine position, then bend both legs in knees and bring toes

near to hips with legs 1 to 1.5 foot apart, cross arms around head.

Relax all your body muscles and continue normal breathing. While

releasing slowly move legs to original position, hands to normal

position.

PAVANAMUKTASANA (Both The Legs)

1

2

4

3

5

ASANA POSITION

Posture The knees and thighs are pressed against the chest and belly in this

asana. The gas trapped in the large intestine gets released in this

Asana. Therefore, it is called 'Pavanamuktasana'.


Use Generally practiced to get rid of abdominal & gastric problems and

improve digestion etc.

Procedure 1. Exhale and inhailing, start raising both the legs and come to

Dwipada Uttanpadasana Position.

2. Bend both the legs in the knees and keep the folds on the

belly. Keep the knees and toes together.

3. Now keep the belly pressed with the thighs and clasp the

folded legs with both the hands.

4. Now bending the neck, raise the head and fix the chin between

the knees.

Position It is necessary to keep the knees and thighs pressed against the chest

and belly in this asana. At the same time the calves should also be

pressed against the thighs so that when the hands clasp the legs, the

desired pressure can be had on the belly. The proper pressure on the

concerned organs of the body gives the desired benefits.

Releasing 1. Straighten the neck and bring the head on the floor.

2. Unfold the hands and bring them to their earlier position.

3. Inhailing, straighten both the legs and come to Dwipad

Uttanpadasana Position.

4. Exhailing, slowly bring both the legs down and place them on

the floor and take Supine Position.

Duration Generally it should be maintained for one minute. That way this asana

can be retained longer but that is not necessary.

Internal Effects

Due to the nice and systematic pressure on the belly, the trapped

gases in large intestine are released. This improves the digestion

system and helps have good motion.

Precaution People who have undergone an operation on belly or suffering from

hernia and piles, etc. should perform this asana after consulting some

Yoga Expert. Similarly, the pregenant women should also not practice

it.

Do’s &

Don’ts

Do’s

- Keep the legs folded in knees and pressed on the abdomen using the

folded arms.

- Try to touch the chin to the knees.

- Try to keep the legs together.

- Point the toes.

Simple variation – keep the head on the ground instead of trying to

touch the chin to the knees.

Don’ts

- Do not strain your neck.

PAVANAMUKTASANA (One Leg)

Posture The knee and thigh of one leg is pressed against the chest and belly in

this asana. The gas trapped in the large intestine gets released in this

Asana. Therefore, it is called 'Pavanamuktasana'.


Use Generally practiced to get rid of abdominal & gastric problems and

improve digestion etc.

Position Take supine position, then bend left leg in knee and press it against

stomach/ chest, hold it with both the arms around, without disturbing

the posture relax all muscles and continue normal breathing.

Releasing While releasing slowly move hands to normal position, leg to original

position.

Repeat this with right leg pressed against chest/ stomach.

Duration

Internal Effects

Precaution People who have undergone an operation on belly or suffering from

hernia and piles, etc. should perform this asana after consulting some

Yoga Expert. Similarly, the pregenant women should also not practice

it.

ARDHACHAKRASANA 1

Posture

Pre position Supine position , tadagasana

Use

Position Take supine position, attain tadagasana posture then join both the

legs & knees, lift your waist and make straight line of your spinal

column as shown in fig. Try to remain in this position without

disturbing the posture, relax all muscles and continue normal

breathing. While releasing slowly lower the waist to touch the ground,

legs to original position.

ARDHACHAKRASANA 2

Posture

Pre position Supine position , tadagasana, ardhachakrasana 1.

Use

Position Take supine position, attain ardhachakrasana 1 posture then

straighten left leg in knee and try to remain in this position without

disturbing the posture, relax all muscles and continue normal

breathing. While releasing slowly bring the left leg back to normal,

lower the waist to touch the ground.

Repeat this with right leg stretched. While releasing slowly bring the

right leg back to normal position.

ANANTASANA 1

Posture

Pre position Supine position.

Use

Position Take supine position, turn on left side, place the elbow of the left

hand on ground with left palm supporting your head as shown in

figure. Keep right hand near your chest on ground, continue normal

breathing.

Repeat this for right side.

While releasing slowly bring hands to the normal position and take

supine position.

ANANTASANA 1

Posture

Pre position Supine position, Anantasana 1.

Use

Position Take supine position, attain Anantasana 1 posture , bend right leg in

knee and place the toe on left thigh. Keep right knee steady pointing

towards roof, hold index finger of the right leg by right as shown in

figure.

Continue normal breathing.

Repeat this for right side with left leg on right thigh.

While releasing slowly bring hands to the normal position and take

supine position.

Asana In Prone Position

SARAL HASTA BHUJANGASANA

1

2

3

Posture The shape of the spinal column is similar to that of a cobra raising its

head.

Pre position Prone Position.

Procedure 1. Bring both the hands close near chest and place palms on the

ground. Touch the forehead on the ground.

2. Inhaling first raise the forehead and chin, bend neck as much

as possible and start raising the shoulders at ease giving

pressure to each Vertibra of the backbone. Raise the chest

along with till the hands become straight. Take the neck back, start normal breathing.

Position Initially you will feel the weight to be on both the hands but with

practice it you can shift this to the spinal cord. In the final position

keep the hands straight, chest forward. Keep the spine in arch.

Releasing 1. Inhale and exhaling, with the support of the spinal column,

start lowering the shoulders slowly with first abdomen touching

the floor and then chest, forehead.

2. Place the chin on floor and hands back to the original position.

Attain prone position.

Duration Initially practice it for 5 to 10 second. After practicing it for few days

you can increase the repetitions, once you are able to do 5 repetitions

easily then reduce repetitions and increase the time up to 1 min.

Internal Effects

This asana is concerned with the spinal cord and the muscles of the

stomach. Due to the stretching the efficiency of the digestive organs

increases. To some extent back problems are reduced as the blood

circulation is improved.

Precaution People suffering from Back problems, TB in intestine, ulcer in

stomach, harnia should consult Yoga expert before practicing this

asana.

Jerks and unbearable strains should be avoided.

VAKRA HASTA BHUJANGASANA

1

2

3

Posture The shape of the spinal column is similar to that of a cobra raising its

head.


Procedure 1. Bring both the hands close near chest and place palms on the

floor with fingers together pointing to the front and the thumbs

drawn towards the body.

2. Elbows of both the hands should be kept raised towards the

sky. Now touch the forehead to the ground and exhale.

3. Inhaling, gradually first raise the forehead and then the chin,

chest and neck, and curve the spinal column. Keeping the

waist, thighs and knees pressed to the floor, raise the upper

part of the body only upto the naval. In this position the hands

remain bent in the elbows, and the palms placed firmly on the

ground. After taking this final position, continue normal

breathing.

Position Initially you will feel the weight to be on both the hands but with

practice it you can shift this to the spinal cord. In the final position

keep the hands straight, chest forward. Keep the spine in arch.

Releasing 1. Inhale and exhaling, with the support of the spinal column,

start lowering the shoulders slowly with first abdomen touching

the floor and then chest, forehead.

2. Place the chin on floor and hands back to the original position.

Attain prone position.




Internal Effects

This asana is concerned with the spinal cord and the muscles of the

stomach. Due to the stretching the efficiency of the digestive organs

increases. To some extent back problems are reduced as the blood

circulation is improved.



asana.


SHALABHASANA (Ardha Shalabhasana)

Posture Shalabh means 'locust' as the position of the body in the asnana

appears to be like that of a locust. To facilitate easy learning first we

will learn Ardha Shalabhasana.


Procedure 1. Exhale and inhaling, raise the left leg from the waist keeping it

straight in the knee. Keep the toe stretched to the backside

and continue normal breathing.

2. Take the precaution that leg is straight in knee as otherwise

the strain on desired organs is reduced and desired results are

missed. During the practice chin should rest on ground.

Position In this asana leg should be raised and kept stable without allowing it

to bend in the knee. The chin should rest on the ground. The muscles

of the shoulders neck and head should be kept relaxed. But the

muscles of the thighs and abdomen should be kept stretched. When

one leg is raised, the other one should be kept straight and pressed to

the floor.

Releasing Inhale and exhaling bring the left leg down on the ground and then

back to the prone position.




Internal Effects

This asana mainly centers the lower vertebra of the spinal cord and

the muscles of the abdomen and thighs. The strain activates their

blood circulation. As a result of this the concerned organs become

more active and efficient. This strain is effective on small and big

intestine and certain enzyme producing glands.



asana.


SHALABHASANA (Complete)

Posture Shalabh means 'locust' as the position of the body in the asnana

appears to be like that of a locust. To facilitate easy learning first

learn Ardha Shalabhasana.


Procedure 1. Exhale and inhaling, raise both the legs from the waist keeping

them straight in the knees. Keep the toes stretched to the

backside and continue normal breathing.

2. Take the precaution that the legs are straight in knees as

otherwise the strain on desired organs is reduced and desired

results are missed. During the practice chin should rest on ground.

Position Keeping the raised legs straight in the knees, stretch the toes towards

the backside. At this point the legs may tremble, but this trembling

can be stopped if the raised legs are slightly lowered. Attempt should

be made to raise the legs as much as possible without having any

tremble and then stabilize them at that point and keep the breathing

normal.

Releasing Inhale and exhaling bring both the legs down on the ground and then

back to the prone position.

Duration Only difference between Ardha Shalabhasana and this asana is that

both the legs are raised simultaneously instead of one in this asana.

As the strain is more, the duration be reduced.

Internal Effects

This asana mainly centers the lower vertebra of the spinal cord and

the muscles of the abdomen and thighs. The strain activates their

blood circulation. As a result of this the concerned organs become

more active and efficient. This strain is effective on small and big

intestine and certain enzyme producing glands.

Precaution People suffering from Back problems, TB in intestine,Ulcer in stomach,

harnia should consult Yoga expert before practicing this asana.


DHANURASANA

1

2

3

4

Posture The body takes the shape of Bow and therefore it is called Dhanu (

Bow in Sanskrit) asana. As the bow is strained during the archery, the

whole body id stretched during this asana posture.


Procedure 1. Bend both the legs in knees and keep them 6 to 8 inches apart

from each other.

2. Catch both the legs firmly near the ankles.

3. Exhale & inhaling pull the legs upward with the hands, allow

the body to be stretched in a curve, push the neck backwards.

Position After taking the final position, try to raise the thighs up from ground

along with shoulders and chest. Push the neck backwards as much as

possible.

Releasing 1. Inhale and exhaling bring both the knees, chin and shoulders

slowly on the ground.

2. Leave the ankles and bring the hands beside the body.

3. Straighten the bent legs and bring them as in the prone

position.




Internal Effects

This asana is a combination of both Bhujangasana and Shalabhasana

and can deliver benefits of both the asanas. Mainly the weight is taken

by the abdomen. This has favorable effect on enzyme producing

organs, liver, pancreas, small intestine and big intestine. As a result of

this the concerned organs become more active and efficient. Also the

blood circulation in arms and legs is improved.



asana.


People suffering from Abdomen problems should not do this asana

without consulting Yoga expert.

NAUKASANA

1

2

3

Posture The body achieves the shape of a yacht , therefore it is called Nouka

(yacht or boat in Sanskrit) asana.


Procedure 1. Stretch both the arms forward, keep them on the floor with

palms closed together. At the same time place the forehead on

the floor.

2. Exhale and inhaling, lift the arms & neck in the front, and legs

in the back upwards as much as possible without bending

them.


steady.

Position In this asana both the arms both the arms should be raised keeping

the palms joined together. Legs also should be kept together. Head

should be at the level of arms. The complete weight of the body on

abdomen.

Releasing 1. Inhale and exhaling bring, both the knees, chin and shoulders

slowly on the ground.

2. Leave the ankles and bring the hands beside the body.

3. Straighten the bent legs and bring them as in the prone

position.

Duration This asana is more difficult than dhanurasana so it is difficult to

maintain it for few seconds also initially, try to practice it for 5 to 10

second. After practicing it for few days you can increase the

repetitions, once you are able to do 5 repetitions easily then reduce

repetitions and increase the time up to 1 min.

Internal Effects

In this asana, muscles of legs and hands are stretched more than

Dhanurasana. The strain reaches inner organs and increases their

capacity. It also acts on back muscles and helps remove complaints

related to digestive system.



asana.


People suffering from Abdomen problems should not do this asana

with out consulting Yoga expert.

MAKARASANA

1

2

3

ASANA POSITION

Posture Position like that of a crocodile.


Procedure In the prone position place your both hands crossed around head or

rest your forehead on it, relax all the muscles, continue normal breathing.

1. Bring the arms forward and fold them. Then place the forehead

on the folded elbows and relax the neck.

2. Spread the legs and keep them at a distance of a foot or so,

with the heels inside and the toes outside. Then relax the legs.

3. Keep the whole body relaxed. Try to touch as many parts of

the body to the floor as possible. Keep the breathing normal

and the head in a positoin which is comfortable.

Position This asana being for relaxation, the muscles of the body should not be strained. So attempt should be made to relax all muscles and the joints of the body.

Releasing 1. Bring the feet together.

2. Unfold the arms & get them back as before and come to the Prone Position.

Duration The aim of this asana is to release the strain caused by other asanas. Therefore, this asana should be maintained for two to three minutes.

Internal Effects

As all the muscles are relaxed, they need less blood and oxygen supply. Consequently, the heart beats and the breathing also slow down. Now as the whole basic operation turns slow, the body gets good rest.

Precaution In this asana the whole body is relaxed. As the body is relaxed one is inclined to sleep which one should strictly avoid.

ADHVASANA

Adhvasana

Posture


Procedure In the prone position place your forehead on ground, stretch your

hands forward and join them ahead of your head as shown in figure.

Stretch your legs in opposite direction, relax all the muscles, continue

normal breathing.

yoga postures yogasanas

Documents