1. The document provides instructions and information for several yoga poses including Uttanasana, Janusirsasana, Bhujangasana, Ardha Chakrasana, Ushtrasana, Matsyasana, and Trikonasana. 2. For each pose, it describes the positioning of the body, provides steps to perform the pose, and discusses the health benefits as well as any contraindications or precautions. 3. The poses include standing, sitting, forward bending, backward bending, twisting, balancing, and side-bending positions to provide a well-rounded yoga routine.

1. ASPESS
SUBMITTED TO: SUBMITTED BY:
Dr. Ajit Kumar Rhea Singh
Roll No 40
YOGA ASANA PRESENTATION

2. STANDING SITTING LYING
FORWARD
BENDING
UTTANASANA
JANUSIRSASAN
A
BHUJANGASANA
BACKWARD
BENDING
ARDHA
CHAKRASANA
USHTRASANA MATSYASANA
SIDEWARD
BENDING
TRIKONASANA BHARADVAJASA
NA
ANANTASANA
BALANCING GARUDASANA BAKASANA NAUKASANA

3. Uttanasana Standing Forward Fold Pose
Description
The asana consists of standing with feet together,
then hinging forward from the hips, letting the
head hang, with palms placed flat on the floor
near the feet.

4. Uttanasana Standing
Forward Fold Pose
NEETU RANA

5. PROCEDURE FOR Standing Forward
Bend
Intial Pose
Start the asana in Tadasana (Mountain
Pose) but with both hands resting on
your hips. Take a deep breath and, with a
deep exhale, bend forward from your hip
joints, never from your waist. As you go
down stretch out torso from your groins
and open the space between your pubis
and chest. The emphasis is on
stretching the front of your torso as you
gradually get into the position.

6. •Next, keeping your knees straight, take your palms
or finger tips down to the floor a little in front of or
next to your feet. Or you could place hold the backs
of your ankles. If you can’t do this, cross your
forearms and clasp your elbows. Press your heels
firmly into you mat and lift your sit bones up toward
the ceiling.
Stay Pose
Keep breathing normally and as you inhale, keep
lifting and lengthening your front torso little by little. As
you exhale bend forward a little more. This way you will
find your torso oscillating unnoticeably with every
breath you take. Hang your head down from the root of
your neck between your shoulder blades .

7. Final Pose
•Retain the pose for ½ a minute to 1
minute. You can use the Standing Forward
Bend as a resting pose between standing
poses.
•Never roll up your spine to come up. Instead take your
hands back onto your hips and stretch the length of the
front torso. Remember to press your down tailbone and
right into your pelvis and return inhaling stretching your
front torso as much as you can.

8. Uttanasana Benefits
•Standing Forward Fold Pose helps to stretch your
spinal column as well as the backs of the legs and
the back muscles. It also stimulates the uro-genital,
digestive, nervous and endocrine systems while
massaging and decongesting abdominal organs
through enhanced peristalsis thereby relieving
constipation .
•The regular practice of this yoga pose has been know to
work wonders in the case of hemorrhoids.

9. Uttanasana Contraindications:
•Standing Forward Fold Pose is best avoided by patients of
sciatica, mostly the acute cases.
•It should also be avoided during pregnancy since it constricts
the abdomen
•Lastly those with recent or chronic problems in the hips, legs,
shoulders or back should avoid this yoga pose.

10. Uttanasana Precautions
•If you suffer from any type of back injury, try this pose with
your knees bent.
•You can also try the Ardha Uttanasana instead of the
Uttanasana if you suffer from chronic back pain.
•Avoid this pose completely if you have recently had back
surgery, knee surgery or surgery to your hamstrings
•Do not do this pose if there has been recent injury to your legs,
hips, and shoulders.

11. Janusirsasana Forward Sitting Asana
Description-
In a seated position, one leg is
extended with toes pointing upward,
and the other leg is bent with knee
pointing away from the straight leg
and the sole of the foot in by the
groin. The torso turns and folds over
the extended leg.
Janu Sirsasana is a spinal twist, as
well as a forward fold. The potential
is to free up constriction in different
parts of the back and to loosen the
hamstrings.
.

12. Janu Sirsasana differs from
Paschimottanasana in its asymmetry in the legs and hips, and
in the twisting action this asana imparts to the spine
HRISHIKESH

13. Janusirsasana Procedure-
Initial Pose
•Sit on the floor with both the legs stretched out in front of you.
•Now bend the right leg and bring the feet close to the left thighs. Let the
sole of the right foot touch the inner left thigh.
•Adjust the right foot so that it touches the right groin.
•Stretch the right bend leg as far back as possible without strain.
Stay Pose
•The left leg should remain the straight position with toes pointing upwards.
•Take a deep breath and take your arms above the head in line with your
ears.
•Now exhale slowly and bend the body forward
•Let the hands go forward and grab the left foot either by the toes or the
middle of the foot depending on which is more comfortable.

14. Final Pose
•Pull your trunk forward until your forehead touches the knees.
•Remain in this position for as long as you are comfortable. One
can hold the breath if you remain in the position for few
seconds. Else for longer durations, one can breathe normally in
the final position.
•To release thee position, raise your trunk to upright sitting
position. Inhale while coming back to the sitting pose. Release
the right leg and stretch it in front of you to come back to the
starting position where both legs are stretched out in front of
you.
•Repeat this pose with the other leg, i.e. bending the left leg
against the right thigh.

15. Janusirsasana Benefits -
•Janu Sirsasana is an excellent asana for gaining flexibility of
the legs, hamstrings, shoulders, arms and the thighs.
•Janu Sirsasana calms the mind and has a soothing effect on
the heart.
•To get further stretching benefits, one can practice
Paschimottasana where the bending is done with both legs
stretched out in front of the body.
Janusirsasana Contraindications -
•Diarrhea
•Knee injuries

16. Janusirsasana Precautions -
People who suffer from pain in the lower back are advised not to
perform this asana. People who suffer from headaches,
migraine or diarrhoea are suggested to not do this asana. Try
not doing this asana if you suffer from shoulder pain or injury.
Don’t perform this asana if you have knee injury or knee pain.

17. Bhujangasana Forward Lying Asana
Description-
From a prone position with palms and
legs on the floor, the chest is lifted.

18. Bhujangasana Forward
Lying Asana
YASHIKA

19. Bhujangasana Procedure-
Initial Pose
•Lie down on the floor facing downwards. Now, stretch back
your legs with the top portion of the feet touching the ground.
Next put your palms on the floor and spread your arms such
that your hands are just under your shoulders.
•Press your thighs and the feet firmly on the ground.
Stay Pose
•Take a deep breath and simultaneously start straightening your
arms in order to lift your chest off the floor. Keep going up until
you reach a height where your legs are just touching the ground
but not pressing onto the floor.

20. •Puff the side ribs in the forward direction and firm the shoulder
blades against your back. While avoiding pushing the front ribs
forward, you have to lift your torso through the top of your
sternum. This helps in hardening the lower back only. Make sure
that the bend of the back spreads uniformly along the whole
length of the spine.
Final Pose
•Hold the pose for about 15 to 30 seconds and then come back
to the floor, exhaling simultaneously. You can start by holding
the pose for lesser time and slowly increase the duration when
you become more flexible and comfortable with the yoga pose.

21. Bhujangasana Benefits
•It is a deep backbend that makes the spine stronger and more
flexible.
•It also tones the organs that lie in the lower abdomen.
•It stimulates the digestive, reproductive, and urinary systems.
•It helps regulate metabolism, thus balancing the weight.
•It makes the buttocks firm.
•It gives the lungs, shoulders, chest, and abdomen a good
stretch.
•It works as a great stress release.
•This asana is known to open up the lungs and the heart.
•It relieves sciatica and asthma.

22. Bhujangasana Contraindications
•Avoid practicing Bhujangasana if you are pregnant, have
fractured ribs or wrists, or recently underwent abdominal
surgeries, such as for hernia.
•Also avoid doing Bhujangasana if you suffer from Carpel
Tunnel Syndrome.
•Practice Cobra Pose under an Sri Sri Yoga teacher's guidance if
you have suffered from chronic diseases or spinal disorders in
the past.

23. Bhujangasana Precautions
The hernia, intestinal tuberculosis, and hypothyroidism
shouldn’t practice this asana. If you have other serious
problems, it is better to consult a Yoga therapist or expert before
performing bhujnagasana. One having abdominal injuries
should also avoid doing this. The patients of sciatica, slip-disc
and ulcerative colitis should take extra precautions. It also
shouldn’t be performed during pregnancy .cobra pose has some
limitation and contradictions. These precautions have to be
taken care of. The person who is suffering from peptic ulcers .

24. Ardha Chakrasana Half Wheel Pose
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.”
To enter ardha chakrasana, the practitioner
begins in tadasana (mountain pose). The hands
are placed on the lower back, then the body leans
back, bending the back and opening the chest.

25. Ardha Chakrasana Half Wheel
Pose
JAYA

26. Ardha Chakrasana Procedure
Initial Pose
Stand straight with feet together and arms alongside
the body.
Balance your weight equally on both feet
Stay Pose
Breathing in, extend your arms overhead, palms
facing each other.
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.
Final Pose
Hold. Breathing in, come back up.
Breathing out, bring the arms down and relax.

27. Ardha Chakrasana Benefits
•Stretches the front upper
torso.
•Tones the arms and shoulder
muscles.

28. 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.
Contraindications And Precautions

29. Ushtrasana, Or Camel Pose
Backward Sitting Pose
Description
It is a very deep backward bend performed in a kneeling
position. Many people find backbends difficult or challenging,
because bending backwards is not an activity with which most
are familiar.
After performing Ustrasana, the pulse rate will often have
increased considerably, while the breathing should be deep and
slow.
A deeper stretch can be achieved by separating the knees
slightly wider at the outset. The "full expression" of camel varies
widely between practitioners, with some finding it quite difficult
to progress beyond a slight backward lean; at its deepest the
head can be between the knees.

30. Ushtrasana, Or Camel
Pose
Backward Sitting Pose
NATASHA

31. Ushtrasana Procedure
Initial Pose
Sit on the floor stretching your leg and keeping your spine erect keeping
palms on the ground side by the buttocks.
Bend your leg by the keens and sit on your heels placing the buttocks
between the heels, the right big toe overlapping the left.
Kneel on floor keeping your knees in line with the shoulders and sole
of the feet facing the ceiling.
Stay Pose
Keep your hand on thighs.
Inhale and arch your back and place your palms on the heels of the
feet.
Keep your arms straight.
Do not strain your neck keep it neutral. Let your neck be free.
Final Pose
Stay in this final position for couple of breaths or as much longer as
you can.
Breathe out and slowly come to the normal position withdrawing your
hands from the feet.

32. Ushtrasana Benefits
•Ustrasana Stretches the anterior muscles of
the body.
•Improves flexibility of spine and strengthens
it.
•Camel Pose Improves digestion
•Gives relaxation to the lower back.
•Useful as an initial practice for back
bending.

33. UshtrasanaContraindications:
People suffering from severe back and neck injury,
high or low blood pressure, migraine or other severe
headache should perform this asana or posture under
the guidance of a yoga therapist or expert. Else better
to avoid the practice.

34. Ushtrasana Precautions
•Those having problems related to neck, knee and
back injury should not perform this asana.
•Lower back pain patients should avoid this asana.
•Person suffering from high or low blood pressure
and migraine should avoid this asana.
•Insomnia (Sleeping disorder) patient should avoid.
•Practice under expert guidance. Because this pose
may cause back pain or neck injuries.
•Consult a doctor before practicing yogasana to find
the root cause of your problem.

35. Matsyasana Or fish Pose
Backward Iying Pose
Description
The asana is a backbend, where the practitioner lies on his or
her back and lifts the heart (anahata) chakra by rising up on the
elbows and drawing the shoulders back. The neck is
lengthened, and the crown of the head Sahasrara chakra is
"pointed" toward the 'wall' behind the practitioner. As the arch
of the back deepens with practice, and the heart and throat open
further, the top of the head may brush the ground, but no weight
should rest upon it.

36. Matsyasana Or fish Pose
Backward Iying Pose
4
AJAY

37. Matsyasana Procedure
Initial Pose
1. Sit on the carpet; fold the both legs together
like Padmasana, Ardha Padmasana or Sukasana.
2. Thrusting hands on the carpet and slowly lies down.
3. Place the palms next to ears, towards the shoulder blade.
4. Press palms and waist, raise the trunk and head. Then place the
crown of the head on the floor.
Stay Pose
5. Place both the hands on the thighs and relax the elbow on the
floor. If possible hold the toe with the fingers.
Final Pose
6. Now the crown of head and lower body on the floor making an arc
shape on the back. Maintain the pose at least 50 or 100 counts.
7. Release the fingers, thrust the palms on the floor and raise the
head and shoulder blade, rest them on the floor. Unfold the legs,
straighten them and do savasana.

38. Matsyasana Benefits
•A traditional text that Matsyasana is
the “destroyer of all diseases.”
•Stretches the deep hip flexors (psoas)
and the muscles (intercostals) between
the ribs
•Stretches and stimulates the muscles
of the belly and front of the neck
•Stretches and stimulates the organs of
the belly and throat
•Strengthens the muscles of the upper
back and back of the neck
•Improves posture

39. Matsyasana Contraindication And Precautions
1. It is best to avoid this pose if you suffer
from high or low blood pressure.
2. Also, patients with insomnia and migraine
are asked to abstain from the Fish Pose.
3. If you have had a back injury, it is strongly
recommended that you avoid this asana.

40. Trikonasana Or Triangle Pose
Sideward Standing Pose
Description
Trikonasana is usually performed in two parts, facing left, and then facing right.
The practitioner begins standing with the feet one leg-length apart, knees unbent,
turns the right foot completely to the outside and the left foot less than 45 degrees
to the inside, keeping the heels in line with the hips. The arms are spread out to the
sides, parallel to the ground, palms facing down; the trunk is extended as far as is
comfortable to the right, while the arms remain parallel to the floor. Once the trunk
is fully extended to the right, the right arm is dropped so that the right hand reaches
the shin (or a block or on the floor) to the front (left side) of the right foot, with the
palm down if flexed. The left arm is extended vertically, and the spine and trunk are
gently twisted counterclockwise (i.e., upwards to the left, since they're roughly
parallel to the floor), using the extended arms as a lever, while the spine remains
parallel to the ground. The arms are stretched away from one another, and the head
is often turned to gaze at the left thumb, slightly intensifying the spinal twist.
Returning to standing, the bend is then repeated to the left

41. Trikonasana Or Triangle
Pose
Sideward Standing Pose
RAVINDER

42. Trikonasana
Procedure
Initial Pose
•Stand straightly by wide up your feet. You must give
a proper space in between the feet, two to three feet
depending upon their height.
•Don’t bend your spine, stand straightly. Raise your
arms parallel to the floor and your palm must face
down. Deeply inhale.
Stay Pose
•Slowly exhale and bend your body to left side and
touch the floor with your left hand’s finger and your
hand should touch the left ankle. Your right hand
must be straight. Now turn your head and see the tip
of the right hand’s finger.

43. •Be in this pose from seven to ten counts. Now
inhale the breath and stand straight with your
straightened hands beside. Now inhale and count
from five to ten.
Final Pose
•Exhale now and bend your hip to right side and
touch the floor by right hand’s finger and the right
hand must touch the right leg’s ankle. Be in this
pose for ten seconds.
•Then come to the standing position with the
straightened hands beside and inhale. If you do
the asana in two sides it is called as one round
of Trikonasana. We can do the asana up to six
rounds. This is called Artha Trikonasana.

44. Trikonasana Benefits
Iyengar claims practice of this asana improves the flexibility of the
spine, corrects alignment of the shoulders; relieves backache,
gastritis, indigestion, acidity, flatulence; massages and tones the
pelvic organs, corrects the effects of a sedentary lifestyle or faulty
posture, assists treatment of neck sprains, reduces stiffness in the
neck, shoulders and knees, strengthens the ankles and tones the
ligaments of the arms and legs. A book from Sivananda Yoga
VedantaCentre claims the asana can reduce or eliminate pain in the
lower back, tone the spinal nerves and abdominal organs, improve
the appetite, digestion and circulation.SwamiSatyananda
Saraswaticlaims the asana stimulates the nervous system and
alleviates nervous depression, strengthens the pelvic area and
tones the reproductive organs

45. Trikosana Contraindications And Precautions
This side bend may cause issues in practitioners with
lower back problems. Farhiwarns that those with
posterolateral disc herniationmay find the twisting in
this asana challenging the back. Iyengar[advises: those
prone to dizzy spells, vertigo, or high blood pressure do
not look down at the floor in the final asana or turn the
head; those with cervical spondylosis do not look up
for too long; those with a cardiac condition practise
against a wall and do not raise the arm, but rest it along
the hip; and those with stress-related headaches,
migraine, eye strain, diarrhoea, low blood pressure,
psoriasis, varicose veins, depression or extreme
fatigue do not practise this asana. Satyananda
Saraswati[ states that the asana should not be practiced
by those suffering from severe back conditions.

46. Bharadvajasana
Sideward Sitting Pose
Description
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.

47. Bharadvajasana
Sideward Sitting
Pose
RHEA

48. Bharadvajasana Procedure
Initial Pose
•First get into the Staff position
(Dandasana).
•Now extend your both legs straight
out in forward direction (in front of
you).
•You have to keep your spine and
legs erect.
•Keep your both hands along with
your body and your palms should
touch to the floor.
•After that you have to bend your
left leg from the knee and keep it on
to your thigh in a way that the sole
of your left foot faces upwards.

49. Stay Pose
After that fold your right knee and keep it in
the Thunderbolt Pose (Vajrasana). Here, the
sole of your feet ought to confront upwards
and the upper side of your feet ought to
touch the floor or ground.
You should keep your back straight.
Keep the palm of your right hand on left
knee.
Now slowly twist your left hand from behind
the body and try to touch your right foot; at
this time look behind.
Final Pose
Hold this position around 15 to 20 seconds.
(Hold the position according to your capacity
and hold your breathing also).

50. Now slowly breathe out and release
your arms form your back and get
back to the initial position
(Dandasana) and repeat the process
with your other hand
Repeat this process about 6 to 10
times every day.

51. Bharadvajasana
Benefits
Practicing Bharadvajasana consistently helps in
extending and fortifying your arms, shoulders, spine,
thighs, waist, calf muscles and your lower legs
(Ankles).
It relives in lower back agony, neck torment and
sciatica torment.
It is good remedial for Carpal Tunnel Syndrome.
It is beneficial in the symptoms of stress.
It gently massages the organs of abdominal.
It boosts the digestive system.
It enhances lungs capacity.
It stretches belly and reduces the fat of your belly.
Daily practices help in reducing side fats of your body.
It improves the blood circulation in body.

52. Bharadvajasana Contraindications
Cardiac condition
Chronic fatigue
Cold or chest congestion
Depression
Diarrhea
Eye strain
Headache
Insomnia
Migraine

53. Precautions :
Bharadvaja's Twist precautions need
to be exercised by those who have a
history of spine, hip or disc
problems or injuries.

54. Anantasana
Sideward Lying Pose
Description
The name for this posture comes from the
Sanskrit Ananta, which was the name of a serpent in
Hindu and yogic mythology, and asana, which means
"pose." According to legend, Ananta was a serpent with
1,000 heads upon whom Vishnu rested while he was in
the primordial ocean. Because this posture is said to
resemble his position atop the serpent, the English
name for this asana is sleeping Vishnu pose.

55. Anantasana
Sideward Lying
Pose
RAVINDER

56. Anantasana Procedure
Initial Pose
1.Lie flat on your mat and gently turn to the left. Steady yourself as you take this position by
pressing the outer part of your left foot and your heels firmly into the floor.
2.Raise your right arm over your head. Make sure that your arm is perpendicular to your
body.
Stay Pose
3.Use your left arm to support your head as you lift it off the floor and support it on your
palms.
4.Bend your right leg at the knee, and reach for your big toe with the right arm. Grab it using
the first two fingers and the thumb.
5.Stay stable for a few seconds as you prepare to maintain balance.
Final Pose
6. Exhale and stretch the right leg towards the ceiling. Stretch as far as you can, ensuring
your arm and leg are perfectly straight.
7.Hold this pose for a few seconds. Then, release. Wait for a few moments. Repeat this pose
as you turn to your right side, and do it with your left leg for the same amount of time.

57. Anantasana Benefits
Anantāsana involves balance, pelvis, hip, leg
adductor muscle, promote blood circulation in the
leg muscles.
Anantasana Precautions And
Contraindications
These are some points of caution you must keep in
mind before you do this asana.
Avoid practicing this asana if you have pain in your
neck or shoulders.
If you have spondylitis, slip disc, or sciatica, you must
make sure you practice this asana only under the
guidance of an experienced teacher.

58. Garudasana Or Eagle Pose
Balancing Standing Pose
Description
This standing asana may enhance
concentration.[t focuses on the ankles,
calves, thighs, hips and shoulders.

59. Garudasana Or Eagle Pose
Balancing
Standing Pose
RAJAT

60. Garudasana Procedure
The Pose
Initial Pose
Stand in Tadasana position and stretch your body.
Inhale and twist your knees a bit.
Lift up your left leg, twist it a little and after that attempt to wrap it around
your right leg. Keep both your knees twisted.
Stay Pose
Have a go at adjusting your body on your right foot.
Put your hands before your face and have a go at doing likewise with your
hands. Curve your hands and wrap your left hand around your right hands.
The hands ought to be wrapped in such a path, to the point that the palms
of both your hands touch one another.
Final Pose
Stay unfaltering in this position for around 8-10 seconds and afterward
discharge.
•Loosen up your hands and legs and return to Tadasana position.
Rehearse this entire action 5-10 times consistently.

61. Garudasana Benefits
Rehearsing this asana normally fortifies your
legs and hands.
It gives a decent massage to your calf
muscles, arms, shoulders and thighs. It helps
you to learn adjusting.
It builds your fixation.
When you perform this asana, your veins
consequently get extended which expands
blood flow and reinforces the blood convey
vessels.
It keeps away from joint-torment and knee
torment.

62. Garudasana Contriandications And Precaution
These are some points of caution you must
keep in mind before you do this asana.
It is best to avoid this asana if you have had
a recent ankle, knee, or elbow injury.
Pregnant women must seek medical
consent before they practice this asana.

63. Bakasana
Balancing Standing Pose
Description
This asana is considered an arm balance. According to B.K.S.
Iyengar there are two techniques for entering into this balance.
The simple method of achieving it is by pushing up from a
crouching position. The advanced method is to drop down from
a head stand .

64. Bakasana
Balancing Standing Pose
kRISHIKESH

65. Bakasana Procedure
Intial Pose
While in a squatting position on a yoga mat, maintain
equal distance between both the knees and keep the feet
flat on the mat. Then place the palms in between the knees
and flat on the ground while maintaining the knees and
elbows at the same level.
Stay Pose
Bend the torso forward while lifting both the legs up so
that the whole body balances solely on the palms. While in
this posture, maintain a straight gaze so that the body
balances properly.
Final Pose
Finally to return to the original position, slowly bring the
feet down on the ground and go back into a Tadasana
posture.

66. Bakasana Benefits
The asana strengthens the shoulders, arms,
wrists and hands, as well as the core
muscles and organs of the abdomen.

67. Bakasana Contriandications
Carpal tunnel syndrome
Pregnancy
Bakasana Precautions
 It is important to keep the neck straight in this posture
to avoid sprains and strains.
People who suffer from neck problems like spondilitis
should always practice this asana under the guidance of
a trained yoga expert.
Pregnant women and those suffering from carpal
tunnel syndrome should also not practice this asana.

68. Naukasana Or The Boat Pose
Balancing lying Pose
Descriptions
Naukasana or the Boat Pose stretches the abdominal
muscles and tones all organs in the abdomen. In
Sanskrit, Nauka means a boat and Asana means pose. In
Naukasana the body takes the shape of a boat in the final
position, hence the name Naukasana. Naukasana is good
for those who wish to reduce belly fat and for developing
the Abs muscles.

69. Naukasana Or The Boat Pose
Balancing lying Pose
RHEA

70. Naukasana Procedure
Intial Pose
•Lie flat on the floor with hands on the sides. Let the palms face
downwards.
Start Inhaling and simultaneously raise the legs, arms and the upper
body.
Stay Pose
The weight of the body will rest entirely on the buttocks. In the raised
position, the toes should line up with the palms.
Hold the breath and remain in this position for as long as you are
comfortable.
While returning to the original position exhale.
Final Pose
Relax the entire body and remain in Shavasana until you are ready to
repeat the process. One may do this 2 to 5 times according to one’s
capacity.

71. Naukasana Benefits
Naukasana strengthens the abdominal
muscles.
It helps to remove belly fat.
It improves digestion.
It tones and improves the health of all organs
in the abdomen especially the liver, pancreas
and kidneys.
It strengthens the muscles of the arms,
thighs and shoulders.
Naukasana stimulates intestinal peristalsis.

72. Naukasana Contriandications
Do not practice this yoga pose if you have
low blood pressure, severe headache,
migraine, or if you have suffered from some
chronic diseases or spinal disorders in the
recent past.
Asthma and heart patients are advised to
avoid this pose.
Women should avoid doing Boat pose
(Naukasana) during pregnancy and during the
first two days of the menstrual cycle.

73. Naukasana Precautions
Suffering from low or high blood
pressure hip joint pain,
arthritis, severe
headache, migraine, hernia and ulcer
patients should not practice
naukasana (Boat pose).
Consult a doctor first before
practicing any exercise and practice
under expert guidance.
Pregnant women should not practice
this boat pose.
Avoid practicing during periods but
if you are comfortable to practice
then go ahead.

74. THANK YOU