YOGA ASANA

YOG

NAME: KAMAL SINGH BHANDARI ENROLLMENT NO.: A3013816019SUBJECT: YOGA EDUCATIONSUBMITTED TO: DR. AJIT KUMAR

MATRIX OF ASANASPOSITIONS STANDING SITTING LYING

FORWARD BEND

HASTHPADASANA PARIPURNA NAVA ASANA

HALASANA

BACKWARD BEND

ARDHA CHAKRASANA EKA PADA RAJAKAPOTASANA

MATSYASANA

SIDEWARD BEND

TRIKON ASANA BHARDWAJASANA PAWANMUKT ASANA

BALANCING GARUDASANA,UTKATASANA

PADANGUSTA ASANA

SALABHASANA

I. STANDING POSITION ASANASA. UTKATASANA (BALANCING)

UTKATASANADESCRIPTION:

This asana increases strength, balance and stability. The hamstrings, quadriceps, gluteal muscles, and the erector spinae muscles of the back are exercised and

strengthened. The erector muscles contract isometrically to keep the normal curvature of the

spine. The anterior lower leg muscles are also strengthened and developed.

PROCEDURE:INITIAL POSE

1. Stand in Tadasana. Inhale and raise your arms perpendicular to the floor. Either keep the arms parallel, palms facing inward, or join the palms.2.Exhale and bend your knees, trying to take the thighs as nearly parallel to the floor as possible. The knees will project out over the feet, and the torso will lean slightly forward over the thighs until the front torso forms approximately a right angle with the tops of the thighs. Keep the inner thighs parallel to each other and press the heads of the thigh bones down toward the heels.

FINAL POSE:Firm your shoulder blades against the back. Take your tailbone down toward the floor and in toward your pubis to keep the lower back long.Stay for 30 seconds to a minute. To come out of this pose straighten your knees with an inhalation, lifting strongly through the arms. Exhale and release your arms to your sides into Tadasana.

BENEFITS:

1.the ankles, thighs, calves, and spine2.Stretches shoulders Strengthens and chest3.Stimulates the abdominal organs, diaphragm, and heartReduces flat feet

CONTRAINDICATIONS

1.Headache2 .Insomnia

B.ARDHA CHAKRASANA (BACKWARD BENDING)

ARDHA CHAKRASANA

DESCRIPTION:Ardha chakrasana is an intermediate asana that

can help to prepare the body and mind for deeper backbends and heart-opening postures

like chakrasana (wheel pose).The name is derived from the

Sanskrit ardha, meaning “half“, chakra, meaning “wheel," and asana, meaning “pose.”

PROCEDURE :INITIAL STAGE:

• Stand straight with feet together and arms alongside the body.

• Balance your weight equally on both feet

MIDDLE STAGE:

Breathing in, extend your arms overhead, palms facing each other.

FINAL STAGE:

• Breathing out, gently bend backwards pushing the pelvis forward, keeping the

arms in line with the ears, elbows and knees straight, head up, and lifting your chest

towards the ceiling. • Hold.

• Breathing in, come back up.• Breathing out, bring the arms down and

relax.

BENEFITS :

• Stretches the front upper torso.• Tones the arms and shoulder muscles.

CONTRAINDICATIONS OF (ARDHA CHAKRASANA)

• Those with serious hip or spinal problems should avoid this asana as

well as those with high blood pressure and brain ailments.

• Peptic or duodenal ulcers and hernia patients should avoid this pose.

• Pregnant woman should avoid this pose.

C.TRIKON ASANA (SIDEWARD BENDING)

TRIKON ASANADESCRIPTION:

Trikonasana is a standing yoga posture that requires strength, balance and flexibility. In this posture, both arms extend with the legs spread apart and one foot turned at a 90-degree angle. The upper body bends toward the lead foot so

that one arm reaches toward the ground and the other toward the sky.

PROCEDURE:INITIAL POSE:

• Stand straight. Separate your feet comfortably wide apart (about 31/2 to 4 feet).

• Turn your right foot out 90 degrees and left foot in by 15 degrees.

• Now align the center of your right heel with the center of your arch of left foot.

MIDDLE POSE:Ensure that your feet are pressing the ground and the weight of your body is equally balanced on both the

feet. Inhale deeply and as you exhale, bend your body to the right, downward from the hips, keeping the

waist straight, allowing your left hand to come up in the air while your right hand comes down towards

floor. Keep both arms in straight line.Rest your right hand on your shin, ankle, or the floor outside your right foot, whatever is possible without

distorting the sides of the waist. Stretch your left arm toward the ceiling, in line with the tops of your

shoulders.

Final Pose:Stretch maximum and be steady. Keep taking in long deep breaths. With each exhalation, relax the body more and more. Just be with the body and the breath.As you inhale, come up, bring your arms down to your sides, and straighten

your feet.

BENEFITS:• Strengthens the legs, knees, ankles, arms

and chest• Stretches and opens the hips, groins, hamstrings, calves, shoulders, chest and

spine• Increases mental and physical equilibrium

• Helps improve digestion• Reduces anxiety, stress, back pain and

sciaticaCONTRAINDICATIONS OF THE

TRIKONASANAAvoid doing this pose if you are suffering from migraine, diarrhea, low or high blood pressure,

or neck and back injuries. Those with high blood pressure may do this pose but without raising their hand overhead, as this may further raise

the blood pressure.

II. SITTING POSITION ASANASA. PARIPURNA NAVA ASANA (FORWARD BENDING)

PARIPURNA NAVA ASANA

DESCRIPTIONThe body comes into a V-shape, balancing entirely on the buttocks. In different variations and traditions, the arms legs and torso may take different positions. In Paripurna Navasana, the legs and back are lifted high and arms extend forward and parallel to the ground. In Arda Navasana, hands interlace behind the neck and both back

and shoulders are closer to the ground

PROCEDURE :INITIAL STAGE

Son the floor with your legs straight in front of you. Press your hands on the floor a little behind your hips, fingers pointing toward the feet, and strengthen the arms. Lift through the top of the sternum and lean back slightly. As you do this make sure your back doesn’t round; continue to lengthen the front of your torso between the pubis and top sternum. Sit on the “tripod” of your two sitting bones and tailbone.Exhale and bend your knees, then lift your feet off the floor, so that the thighs are angled about 45-50 degrees relative to the floor. Lengthen your tailbone into the floor and lift your pubis toward your navel. If possible, slowly straighten your knees, raising the tips of your toes slightly above the level of your eyes. If this isn’t possible remain with your knees bent, perhaps lifting the shins parallel to the floor.Stretch your arms alongside the legs, parallel to each other and the floor. Spread the shoulder blades across your back and reach strongly out through the fingers. If this isn’t possible, keep the hands on the floor beside your hips or hold on to the backs of your thighs

FINAL POSE:While the lower belly should be firm, it shouldn’t get hard and thick. Try to keep the lower belly relatively flat. Press the heads of the thigh bones toward the floor to help anchor the pose and lift the top sternum. Breathe easily. Tip the chin slightly toward the sternum so the base of the skull lifts lightly away from the back of the neck.At first stay in the pose for 10-20 seconds. Gradually increase the time of your stay to 1 minute. Release the legs with an exhalation and sit upright on an inhalation.

BENEFITS :

Strengthens the abdomen, hip flexors, and spineStimulates the kidneys, thyroid and prostate glands, and intestinesHelps relieve stressImproves digestion

• .

CONTRAINICATIONSAsthmaDiarrheaHeadacheHeart Problems

B.EKA PADA RAJAKAPOTASANA (BACKWARD SITTING)

EKA PADA RAJAKAPOTASANA

DESCRIPTION:Eka Pāda Rājakapotāsana I is an

Asana. It is translated as One Legged King Pigeon Pose I from Sanskrit.

PROCEDURE:INITIAL POSE:

Begin by getting into Marjariasana (Cat stretch).

Breathe out and bring your right knee forward to touch the right wrist.

Bending the knee, bring your ankle near the groin region. Now slide the right foot towards the left

hand, till the toes touch the left wrist.

MIDDLE POSE:• Slide the left leg back so that it touches the floor.

Keeping the knee straight, ensure that the front of the foot is touching the ground, while the sole

faces the ceiling.• Lower your right buttock to the floor

and press your tailbone forward to lengthen your lower back.

• You may strengthen the lower back further by pushing your fingertips firmly to the

floor.

FINAL POSE:

• Take a few deep breaths in this position.• Taking support of your hands, slide your

left knee forward while exhaling and get back into the Cat stretch.

• Stay in Cat stretch and take a couple of deep breaths and repeat the process with the other

leg.

BENEFITS:

Eka Pada Raja Kapotasana stretches the entire lower part of the body, stimulates the

abdominal organs and helps relieve the body of Sciatica. It helps open up the hips and adds more flexibility to the hip region. It is also

known to relieve the body of stress and anxiety. 

CONTRAINDICATIONS OF EKA PADA RAJAKAPOTASANA:

Ankle or knee injury: Perform this pose only with the supervision of an experienced teacher.

C. BHARDWAJASANA (SIDEWARD SITTING)

BHARDWAJASANADESCRIPTION :

Bharadvājāsana is a basic seated spinal twist. It has three main variations:Bharadvājāsana II is the advanced variation requiring high hip mobility in which one leg articulated as in the Padmasana (lotus position), while the other leg is articulated as in the Vīrāsana.Bharadvājāsana I is the basic variation in which the legs articulated as in vīrāsana dropped to one side one foot on the floor and the other's ankle cradled in the arch of the foot below.Bharadvājāsana on chair is a third variant which is performed sitting sideways on an armless chair, which does not require hip mobility, utilizing the back seat to provide gentle resistance to the arms, to assist with the twist

PROCEDURE :INITIAL STAGE:

Sit on the floor with your legs straight out in front of you. Shift over onto your right buttock, bend your knees, and swing your legs to the left. Lay your feet on the floor outside your left hip, with the left ankle resting in the right archInhale and lift through the top of the sternum to lengthen the front torso. Then exhale and twist your torso to the right, keeping the left buttock on or very close to the floor. Lengthen your tailbone toward the floor to keep the lower back long. Soften the belly.Tuck your left hand under your right knee and bring your right hand to the floor just beside your right buttock. Pull your left shoulder back slightly, pressing your shoulder blades firmly against your back even as you continue to twist the chest to the right.

FINAL STAGE:You can turn your head in one of two directions: continue the twist of the torso by turning it to the right; or counter the twist of the torso by turning it left and looking over the left shoulder at your feetWith every inhalation lift a little more through the sternum, using the push of the fingers on the floor to help; with every exhalation twist a little more. Stay for 30 seconds to 1 minute, then release with an exhalation, return to the starting position, and repeat to the left for the same length of time.

BENEFITS: Stretches the spine, shoulders, and hipsMassages the abdominal organsRelieves lower backache, neck pain, and sciaticaHelps relieve stressImproves digestionEspecially good in the second trimester of pregnancy for strengthening the lower back

CONTRAINDICATIONS: 

DiarrheaHeadacheHigh blood pressure

III. LYING POSITION ASANASA. HALASANA (FORWARD BENDING LYING)

HALASANA

DESCRIPTION:This pose prepares the ‘field’ of the body and

mind for deep rejuvenation. Halasana is pronounced as hah-LAHS-uh-nuh.

Parsva Halasana is an advanced variation of the Halasana.

PROCEDURE:INITIAL POSE:

Lie on your back with your arms beside you, palms downwards.

As you inhale, use your abdominal muscles to lift your feet off the floor, raising your legs

vertically at a 90-degree angle.

MIDDLE POSE:

Continue to breathe normally and supporting your hips and back with your hands, lift them off the ground.

Allow your legs to sweep in a 180-degree angle over your head till your toes touch the floor. Your back should be perpendicular to the floor. This may be difficult initially,

but make an attempt for a few seconds.

FINAL POSE:

Hold this pose and let your body relax more and more with each steady breath.

After about a minute (a few seconds for beginners) of resting in this pose, you may gently bring your legs down

on exhalation.

BENEFITS:

• Strengthens and opens up the neck, shoulders, abs and back muscles.

• Calms the nervous system, reduces stress and fatigue.

• Tones the legs and improves leg flexibility.• Stimulates the thyroid gland and strengthens the

immune system.• Helps women during menopause.

CONTRAINDICATIONS (PLOW POSE):

• Avoid practicing Plow Pose (Halasana) if you have injured your neck or are suffering

from diarrhea and high blood pressure.• Ladies should avoid practicing Plow Pose

B. BHUJANGASANA (COBRA POSE)

BHUJANGASANA (COBRA POSE)

DESCRIPTION:The meaning of Bhujang is cobra and asana

means yoga pose. Bhujangasana is the stretching yoga exercise of the front torso and the spine. Bhujangasana is the final

stage when the cobra is ready to attack its prey by raising its hood; hence the name is cobra pose. Cobra pose is one of the most important back bending yoga asana, which has numerous health benefits ranges from

head to feet.PROCEDURE :INITIAL STAGE

Lie down on the stomach by keeping your legs together. Make a gap of 1-2 feet

between the legs if somebody has backache.

MIDDLE STAGE:

Put your palms besides your shoulder and the head should rest on the ground.

FINAL STAGE:

With inhaling raise your head up to your navel region and try to see the roof.

Maintain the position till 10 to 60 seconds with steadily inhaling and exhaling.

Come to the original position slowly with deep exhalation.

Repeat the process for 3 to 5 times.

BENEFITS

• Stretches muscles in the shoulders, chest and• Decreases stiffness of the lower back.• Strengthens the arms and shoulders.

• Increases flexibility.• Improves menstrual irregularities.

• Elevates mood.• Firms and tones the buttocks.

• Stimulates organs in the abdomen, like the kidneys.• Relieves stress and fatigue.

• Opens the chest and helps to clear the passages of the heart and lungs.

• Improves circulation of blood and oxygen, especially throughout the spinal and pelvic regions.

• Improves digestion.• Strengthens the spine.

• Helps to ease symptoms of asthma.

PRECAUTIONS :• Do not overdo the back bend.

• Be patient or gradually develop the posture.• Jerk should be avoided.

• Before attempting this posture , you can do simple and easier version of this posture.

C. PAWANMUKTASANA (SIDEWARD BENDING LYING)

PAWANMUKTASANADESCRIPTION:

This yoga pose, as its name suggests, is excellent for releasing abdominal gas. Pawanmuktasana is pronounced as PUH-

vuhn-mukt-AAHS-uh-nuh.Pavana = wind, mukta = relieve or release, Asana = Posture or Pose

Procedure:Initial Pose: Lie on your back with your feet

together and arms beside your body.Breathe in and as you exhale, bring

your right knee towards your chest and press the thigh on your abdomen with clasped hands.

Middle Pose:• Breathe in again and as you exhale, lift your

head and chest off the floor and touch your chin to your right knee.

• Hold it there, as you take deep, long breaths in and out.

• Checkpoint: As you exhale, tighten the grip of the hands on the knee and

increase the pressure on the chest.

Final Pose:

• As you exhale, come back to the ground and relax.

• Repeat this pose with the left leg and then with both the legs together.

• You may rock up and down or roll from side to side 3-5 times and then relax. 

BENEFITS:• Strengthens the back and abdominal

muscles• Tones the leg and arm muscles

• Massages the intestines and other organs in the abdomen

• Helps in digestion and release of gas• Enhances blood circulation in the hip

joints and eases tension in the lower back

CONTRAINDICATIONS OF PAWANMUKTASANA:

Avoid practicing Wind-Relieving Pose (Pawanmuktasana) if you are facing the following health issues: high blood pressure, heart problem,

hyperacidity, hernia, slip disc, testicle disorder, menstruation, neck and back problems, and after

the second trimester of pregnancy.

D.SALABHASANA (BALANCING)

SALABHASANADESCRIPTION:

In the word salabhasana, salabham means grasshopper. While doing this asana the body becomes like a grass

hopper (Locust Pose) and since it gets the name.PROCEDURE :INITIAL STAGE

• Lay down on the mat upside down.

• Make sure the stomach and the face touches the ground and keeps both the legs together.

MIDDLE STAGE:• Stretch the hands backside the body and it

should touch the body.• The fingers should be folded. Don’t bend the

hands and keep them down the thighs.• Then make sure the face alone touches the floor.

FINAL STAGE:• Inhale the breathe deeply and slowly and lift

both the legs slowly as much as possible.

• Be in the same position for about 20 seconds and then exhale the breath slowly and come

back to the normal stage. Repeat this exercise for 3-4 times.

.

BENEFITS :

• It helps to reduce the abdominal excessive muscles.

• It helps to strengthen the back muscles.

• It helps in maintaining the spinal cord bones and refreshes the

spinal cord.• It strengthens the neck muscles

and rectifies the neck pain, defects in the neck joints.

PRECAUTIONS:• While doing asana any part should not be kept

tight and the muscles should be kept loose.• Pregnant ladies and those who have undergone

heart surgery should not do it.• While doing asana if there is any pain, we should

stop doing it and take rest and then we can do it again.

• While doing asana, we should not breathe in mouth. We should only breathe by nose.

REFERENCES

www.google.com www.Wikipedia.com www.sarvyoga.com www.gyanunlimited.com www.artofliving.org www.naturehomeopathy.com

DEMONSTATION BY- SUNNY CHAUDHARY NEETU RANA YASHIKA GUPTA