yoga asana

1. Ref: http://www.yogapoint.com/yogasana/yogaposes-categories.htm

2. ASANA CLASSIFICATION
1. According position of the body in a Yoga pose
• Forward bend
• Backward bend
• Side twist
• Balancing
•
1. According to the usefulness or purpose
• Meditative
• Health (yoga for Obesity, hypertension, diabetes)
• Relaxation

3. Forward bend Backward
bend
Side bend Leg Stretch
Standing
Sitting
Lying
Balancing
ASANA CLASSIFICATION
(According position of the body in a Yoga pose)

4. What is Asana?
Asana is yoga pose or posture or position of the body.
Patanjali in ashtanga yoga defines asanas as Steady and
Comfortable pose.

5. STANDING ASANAS
Trikonasan
Padhastasan
Uttith Tittib assan

6. STANDING – BACK BEND Veerasana- Veera means brave. The way a brave man takes
position while attacking his enemy, the similar position
is formed in this asanaProcedure
1. Take the left foot forward and place
the left foot on the floor at the 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.
Benefits
the blood circulation to 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
PRECAUSION:
Slow and controlled movements help in
having halt at the needed point and
avoiding the unwanted strain.
Repeat with right leg also

7. STANDING - BALANCING
• Tadasana : ‘Taad’ means Mountain. The
posture resembles the strength, balance & composure
along with upward movement of body as of mountain.
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
Normal breathing, and keep the sight and
the mind fixed
Benefits
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.

8. STANDING – FORWARD BEND • Padahastasana - standing
forward bend (literally Hand to feet pose)Procedure
Inhale and lift your arms straight up
over your head with your arms
touching your ears.
Exhale and bend forward , back and
legs straight with the weight of the
body over the balls of the feet
hands flat on the floor, head close to
knee, neck relaxed
Inhale and come out of the position
Benefits
•Stretches the hamstrings on the back
of the legs
•Massages the internal organs,
especially the digestive organs
•Relieves problems with sciatica
Precaution
Consult doctor or expert if previous
back problem

9. SIDE TWIST • Katti chakraasan - Here
Kati stands for lower back and chakra
for rotation. In Kati Chakrasana back is
rotated that is why it is named so.
Procedure
Stand with the feet slightly apart, balanced equally on
both the legs.
Spread the hands on both sides of the body with palms
down parallel to the shoulders.
Hold the left shoulder with the right hand and move the
left hand on back and try to touch the right waist from the
back of the body.
Rotate upper half of the body towards left side.
Rotate the neck towards left
Stay in this position as long as it is comfortable for you and
then with inhalation come back to initial position.
repeat the same for the other side.
Benefits:
•removes stiffness of back, tones the lower back,
shoulders
•cleansing routine of the digestive system
•activates the intestines
•improves the flexibility of the back
Contra-indications:
•Pregnancy
•Slipped disc
•Cervical spondylitis

10. STANDING – SIDE TWIST
Triangle Pose
(Trikonasana)
In this exercise, you build up strength in the lower
back and upper legs while you remove tension
from the lower and upper back, the hips and the
hamstrings through both the twist and the
stretching. The exercise is good for your sense of
coordination and sense of balance. You need a lot
of concentration and precision to be able to carry it
out correctly.

11. SITTING ASANAS

12. Paschimottanasana (full) (forward
bend)

13. 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.

14. 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.

15. InternalEffects
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.
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.

16. TASK: Project
Category
Name of posture
Etymology
Picture
Procedure
Benefits
Contraindications