SlideShare a Scribd company logo

YOGA POSTURES

SOME VERY EFFECTIVE POSTURES OF YOGA

1 of 21
Download to read offline
ASANA YOGA
NAME- NATASHA GAUTAM
CLASS- B.P.ED 2ND
SEMESTER
ENROLLEMENT NO.-A3013816029
movement standing sitting lying
forward HASTA
PADASANA
PASCHIMOTTAN
ASAN
halasana
back ANUVITTASANA Cakrāsana ARDHA BHEKA
ASANA
side CHANDRASANA
balance CHANDRASANA Pawanmuktas
ana
HASTA PADASANA
This pose gently lengthens and strengthens even stubbornly tight hamstrings
DESCRIPTION
1.Stand upright with your inner feet parallel and about six inches apart. Contract your
front thigh muscles to lift your kneecaps. Keeping your legs completely straight, exhale
and bend forward from your hip joints, moving your torso and head as one unit.
2.Slide the index and middle fingers of each hand between the big toes and the second
toes. Then curl those fingers under and grip the big toes firmly, wrapping the thumbs
around the other two fingers to secure the wrap. Press your toes down against your
fingers. (If you can’t reach your toes without overly rounding your back, pass a strap
under the ball of each foot and hold the straps.)
3. With an inhalation, lift your torso as if you were going to stand up again, straightening
your elbows. Lengthen your front torso, and on the next exhale, lift your sitting bones.
Depending on your flexibility, your lower back will hollow to a greater or lesser degree.
As you do this, release your hamstrings and hollow your lower belly (below your navel)
as well, lightly lifting it toward the back of your pelvis.
4. Lift the top of your sternum as high as you can, but take care not to lift your head so
far that you compress the back of your neck. Keep your forehead relaxed.
5. For the next few inhalations, lift your torso strongly as you continue to actively contract
your front thighs; on each successive exhalation, strongly lift your sitting bones as you
consciously relax your hamstrings. As you do this, deepen the hollow in your lower back.
.
6.Finally exhale, bend your elbows out to the sides, pull up on your toes, lengthen the
front and sides of your torso, and gently lower into the forward bend.
7. If you have very long hamstrings, you can draw your forehead toward your shins. But
if your hamstrings are short, it’s better to focus on keeping the front torso long. Hunching
into a forward bend isn’t safe for your lower back and does nothing to lengthen your
hamstrings.
8. Hold the final position for one minute. Then release your toes, bring your hands to
your hips, and re-lengthen your front torso. With an inhale, swing your torso and head as
a single unit back to upright.
BENEFITS
These are some amazing benefits of practicing this asana.
1.It calms the brain and relieves anxiety, stress, and mild depression.
2.The liver and kidneys are activated.
3.The calves and hamstrings get a good stretch.
4.The thighs become strong.
5.The digestive system and the reproductive system are stimulated.
6.Digestion is improved.
7.Menopause and menstrual disorders are reduced.
8.Headaches and insomnia are relieved.
CONTRA- INDICATION
•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
PASCHIMOTTANASAN
INSTRUCTIONS
1. From Staff pose, inhale the arms up over the head and lift and lengthen up through
the fingers and crown of the head.
2. Exhale and hinging at the hips, slowly lower the torso towards the legs. Reach the
hands to the toes, feet or ankles.
3. To deepen the stretch: A) Use the arms to gently pull the head and torso closer to the
legs. B) Press out through the heels and gently draw the toes towards you.
4. Breathe and hold for 3-8 breaths.
5. To release: A) Slowly roll up the spine back into Staff pose. B) Inhale the arms back
over your head as you lift the torso back into Staff pose.
BENEFITS + CONTRAINDICATIONS
Benefits: Seated forward fold provides a deep stretch for entire back side of body from
the heels to the neck. Forward fold calms the nervous system and emotions and
stimulates the reproductive and urinary systems.
Contraindications: Recent or chronic injury to the arms, hips, ankles or shoulders.

More Related Content

What's hot

YOGA ASANA (ARVIND MATHUR)
YOGA ASANA (ARVIND MATHUR)YOGA ASANA (ARVIND MATHUR)
YOGA ASANA (ARVIND MATHUR)Yashika Gupta
 
YOGA ASANA (YASHIKA GUPTA)
YOGA ASANA (YASHIKA GUPTA)YOGA ASANA (YASHIKA GUPTA)
YOGA ASANA (YASHIKA GUPTA)Yashika Gupta
 
YOGA POSTURES -BY MUSKAN KUMARI
YOGA POSTURES -BY MUSKAN KUMARIYOGA POSTURES -BY MUSKAN KUMARI
YOGA POSTURES -BY MUSKAN KUMARIMuskanKumari29
 
Yoga positions and techniques
Yoga positions and techniquesYoga positions and techniques
Yoga positions and techniquesashusonu831
 
YOGA ASANA BY SARASWATI OJHA
YOGA ASANA BY SARASWATI OJHA YOGA ASANA BY SARASWATI OJHA
YOGA ASANA BY SARASWATI OJHA Saraswati Ojha
 
ASPESS, M.P.Ed - 2017 batch( AMITY UNIVERSITY)
ASPESS, M.P.Ed -  2017 batch( AMITY UNIVERSITY)ASPESS, M.P.Ed -  2017 batch( AMITY UNIVERSITY)
ASPESS, M.P.Ed - 2017 batch( AMITY UNIVERSITY)Mehtab Jamal
 
YOGA ASANA (RAJEEV TYAGI)
YOGA ASANA (RAJEEV TYAGI)YOGA ASANA (RAJEEV TYAGI)
YOGA ASANA (RAJEEV TYAGI)Yashika Gupta
 
Yoga standing posture Asana .. Ppt
Yoga standing posture Asana .. PptYoga standing posture Asana .. Ppt
Yoga standing posture Asana .. PptYogitasaini
 
Piyush ppt
Piyush pptPiyush ppt
Piyush pptLIND01
 
Yoga poses healthy digestion detox
Yoga poses healthy digestion detoxYoga poses healthy digestion detox
Yoga poses healthy digestion detoxCurejoy
 
Yoga for everyone 10 yoga poses you need to know
Yoga for everyone  10 yoga poses you need to knowYoga for everyone  10 yoga poses you need to know
Yoga for everyone 10 yoga poses you need to knowBarryAllen149
 
Amity of physical education sports and science ( (1)
Amity of physical education sports and science ( (1)Amity of physical education sports and science ( (1)
Amity of physical education sports and science ( (1)Vikas Jamwal
 
Amity of physical_education_sports_and_science_([1]
Amity of physical_education_sports_and_science_([1]Amity of physical_education_sports_and_science_([1]
Amity of physical_education_sports_and_science_([1]JAYAS143
 
Beginning Stretches For Flexibility - Stretch Your Body, Mind And Soul
Beginning Stretches For Flexibility - Stretch Your Body, Mind And SoulBeginning Stretches For Flexibility - Stretch Your Body, Mind And Soul
Beginning Stretches For Flexibility - Stretch Your Body, Mind And Souldhamza
 

What's hot (20)

YOGA ASANA (ARVIND MATHUR)
YOGA ASANA (ARVIND MATHUR)YOGA ASANA (ARVIND MATHUR)
YOGA ASANA (ARVIND MATHUR)
 
YOGA ASANA (YASHIKA GUPTA)
YOGA ASANA (YASHIKA GUPTA)YOGA ASANA (YASHIKA GUPTA)
YOGA ASANA (YASHIKA GUPTA)
 
Dhanurasana
DhanurasanaDhanurasana
Dhanurasana
 
YOGA POSTURES -BY MUSKAN KUMARI
YOGA POSTURES -BY MUSKAN KUMARIYOGA POSTURES -BY MUSKAN KUMARI
YOGA POSTURES -BY MUSKAN KUMARI
 
Yoga positions and techniques
Yoga positions and techniquesYoga positions and techniques
Yoga positions and techniques
 
Yoga practice
Yoga practiceYoga practice
Yoga practice
 
yogasana
yogasanayogasana
yogasana
 
YOGA ASANA BY SARASWATI OJHA
YOGA ASANA BY SARASWATI OJHA YOGA ASANA BY SARASWATI OJHA
YOGA ASANA BY SARASWATI OJHA
 
ASPESS, M.P.Ed - 2017 batch( AMITY UNIVERSITY)
ASPESS, M.P.Ed -  2017 batch( AMITY UNIVERSITY)ASPESS, M.P.Ed -  2017 batch( AMITY UNIVERSITY)
ASPESS, M.P.Ed - 2017 batch( AMITY UNIVERSITY)
 
YOGA ASANA (RAJEEV TYAGI)
YOGA ASANA (RAJEEV TYAGI)YOGA ASANA (RAJEEV TYAGI)
YOGA ASANA (RAJEEV TYAGI)
 
Yoga standing posture Asana .. Ppt
Yoga standing posture Asana .. PptYoga standing posture Asana .. Ppt
Yoga standing posture Asana .. Ppt
 
Piyush ppt
Piyush pptPiyush ppt
Piyush ppt
 
Yoga poses healthy digestion detox
Yoga poses healthy digestion detoxYoga poses healthy digestion detox
Yoga poses healthy digestion detox
 
Aditya
AdityaAditya
Aditya
 
Yoga for everyone 10 yoga poses you need to know
Yoga for everyone  10 yoga poses you need to knowYoga for everyone  10 yoga poses you need to know
Yoga for everyone 10 yoga poses you need to know
 
Amity of physical education sports and science ( (1)
Amity of physical education sports and science ( (1)Amity of physical education sports and science ( (1)
Amity of physical education sports and science ( (1)
 
Amity of physical_education_sports_and_science_([1]
Amity of physical_education_sports_and_science_([1]Amity of physical_education_sports_and_science_([1]
Amity of physical_education_sports_and_science_([1]
 
Yoga standing asanas ppt
Yoga  standing asanas pptYoga  standing asanas ppt
Yoga standing asanas ppt
 
Beginning Stretches For Flexibility - Stretch Your Body, Mind And Soul
Beginning Stretches For Flexibility - Stretch Your Body, Mind And SoulBeginning Stretches For Flexibility - Stretch Your Body, Mind And Soul
Beginning Stretches For Flexibility - Stretch Your Body, Mind And Soul
 
Sarthak arya
Sarthak aryaSarthak arya
Sarthak arya
 

Viewers also liked

Viewers also liked (18)

How to Become a Thought Leader in Your Niche
How to Become a Thought Leader in Your NicheHow to Become a Thought Leader in Your Niche
How to Become a Thought Leader in Your Niche
 
Rahul Verma on "YOGA".
Rahul Verma on "YOGA".Rahul Verma on "YOGA".
Rahul Verma on "YOGA".
 
History pp combined
History pp combinedHistory pp combined
History pp combined
 
Yoga
YogaYoga
Yoga
 
Simple Mudras For Health
Simple Mudras For HealthSimple Mudras For Health
Simple Mudras For Health
 
Yoga
YogaYoga
Yoga
 
Pranayamam radha.ppt 2003
Pranayamam radha.ppt 2003Pranayamam radha.ppt 2003
Pranayamam radha.ppt 2003
 
Yoga
YogaYoga
Yoga
 
5 basic tools of yoga, meditation
5 basic tools of yoga, meditation5 basic tools of yoga, meditation
5 basic tools of yoga, meditation
 
Yoga
 Yoga Yoga
Yoga
 
Neetu rana
Neetu ranaNeetu rana
Neetu rana
 
Ppt Yoga
Ppt YogaPpt Yoga
Ppt Yoga
 
Yoga : What is Yoga? (All you need to know about World Yoga Day)
Yoga : What is Yoga? (All you need to know about World Yoga Day)Yoga : What is Yoga? (All you need to know about World Yoga Day)
Yoga : What is Yoga? (All you need to know about World Yoga Day)
 
Yoga Mantra
Yoga MantraYoga Mantra
Yoga Mantra
 
Yoga: A Basic Understanding
Yoga: A Basic UnderstandingYoga: A Basic Understanding
Yoga: A Basic Understanding
 
Yoga Presentation
 Yoga Presentation Yoga Presentation
Yoga Presentation
 
Kamal yoga
Kamal yogaKamal yoga
Kamal yoga
 
YOGA ASANA By RAVINDER SINGH
YOGA ASANA By RAVINDER SINGHYOGA ASANA By RAVINDER SINGH
YOGA ASANA By RAVINDER SINGH
 

Similar to YOGA POSTURES

STANDING ASANAS Shipra Rai
STANDING ASANAS  Shipra Rai STANDING ASANAS  Shipra Rai
STANDING ASANAS Shipra Rai Shipra Rai
 
yoga asana
yoga asanayoga asana
yoga asanakamal155
 
YOGA ASANA (YASHIKA GUPTA) PPT
YOGA ASANA (YASHIKA GUPTA) PPTYOGA ASANA (YASHIKA GUPTA) PPT
YOGA ASANA (YASHIKA GUPTA) PPTYashika Gupta
 
Ajay yoga ppt final 1486275605164-1486301749552
Ajay yoga ppt final 1486275605164-1486301749552Ajay yoga ppt final 1486275605164-1486301749552
Ajay yoga ppt final 1486275605164-1486301749552ajaybartwal7
 
Asana anatomy
Asana anatomyAsana anatomy
Asana anatomybpusuvith
 
YOGA ASANA by Geetanjali
YOGA ASANA by GeetanjaliYOGA ASANA by Geetanjali
YOGA ASANA by GeetanjaliAjit Kumar
 
Rhea final ppt
Rhea final pptRhea final ppt
Rhea final pptRHEA SINGH
 
Rhea final ppt
Rhea final pptRhea final ppt
Rhea final pptRHEA SINGH
 
Yoga basket course
Yoga basket course Yoga basket course
Yoga basket course Ajit Kumar
 
Yogic science komal(roll no 9)
Yogic science komal(roll no 9)Yogic science komal(roll no 9)
Yogic science komal(roll no 9)Komal Motwani
 
A yoga beginner’s set
A yoga beginner’s setA yoga beginner’s set
A yoga beginner’s setMary Uebersax
 

Similar to YOGA POSTURES (20)

Yoga for TMD
Yoga for TMD Yoga for TMD
Yoga for TMD
 
Avideep singh
Avideep singhAvideep singh
Avideep singh
 
YOGA ASANAS
YOGA ASANASYOGA ASANAS
YOGA ASANAS
 
Yogic sciences
Yogic sciencesYogic sciences
Yogic sciences
 
proft.docx
proft.docxproft.docx
proft.docx
 
Yoga during Pregnancy
Yoga during PregnancyYoga during Pregnancy
Yoga during Pregnancy
 
STANDING ASANAS Shipra Rai
STANDING ASANAS  Shipra Rai STANDING ASANAS  Shipra Rai
STANDING ASANAS Shipra Rai
 
yoga asana
yoga asanayoga asana
yoga asana
 
YOGA ASANA (YASHIKA GUPTA) PPT
YOGA ASANA (YASHIKA GUPTA) PPTYOGA ASANA (YASHIKA GUPTA) PPT
YOGA ASANA (YASHIKA GUPTA) PPT
 
Ajay yoga ppt final 1486275605164-1486301749552
Ajay yoga ppt final 1486275605164-1486301749552Ajay yoga ppt final 1486275605164-1486301749552
Ajay yoga ppt final 1486275605164-1486301749552
 
Asana anatomy
Asana anatomyAsana anatomy
Asana anatomy
 
YOGA ASANA by Geetanjali
YOGA ASANA by GeetanjaliYOGA ASANA by Geetanjali
YOGA ASANA by Geetanjali
 
Rhea final ppt
Rhea final pptRhea final ppt
Rhea final ppt
 
Rhea final ppt
Rhea final pptRhea final ppt
Rhea final ppt
 
Yoga basket course
Yoga basket course Yoga basket course
Yoga basket course
 
Yogic science komal(roll no 9)
Yogic science komal(roll no 9)Yogic science komal(roll no 9)
Yogic science komal(roll no 9)
 
Yoga asanas.pptxss
Yoga asanas.pptxssYoga asanas.pptxss
Yoga asanas.pptxss
 
A yoga beginner’s set
A yoga beginner’s setA yoga beginner’s set
A yoga beginner’s set
 
Stress management
Stress managementStress management
Stress management
 
Yoga for diabetes
Yoga for diabetesYoga for diabetes
Yoga for diabetes
 

Recently uploaded

Operation Theatre LED Surgical Light MI Nova
Operation Theatre LED Surgical Light MI NovaOperation Theatre LED Surgical Light MI Nova
Operation Theatre LED Surgical Light MI NovaMorbros India
 
CRO Audit & Monitoring Quality Perspectives.pdf
CRO Audit & Monitoring Quality Perspectives.pdfCRO Audit & Monitoring Quality Perspectives.pdf
CRO Audit & Monitoring Quality Perspectives.pdfDr Prashant Bodhe
 
Advanced Cardiac Disease | VITAS Healthcare
Advanced Cardiac Disease | VITAS HealthcareAdvanced Cardiac Disease | VITAS Healthcare
Advanced Cardiac Disease | VITAS HealthcareVITASAuthor
 
endo diagnosis ppt friday.pptx [Autosaved].pptx
endo diagnosis ppt friday.pptx [Autosaved].pptxendo diagnosis ppt friday.pptx [Autosaved].pptx
endo diagnosis ppt friday.pptx [Autosaved].pptxAmanSachdeva32
 
Role of Regulatory authorities in Quality education, practice, and rights of ...
Role of Regulatory authorities in Quality education, practice, and rights of ...Role of Regulatory authorities in Quality education, practice, and rights of ...
Role of Regulatory authorities in Quality education, practice, and rights of ...RashmiTiwari72
 
Use of AI: Misinformation on Social Media
Use of AI: Misinformation on Social MediaUse of AI: Misinformation on Social Media
Use of AI: Misinformation on Social MediaIris Thiele Isip-Tan
 
Nursing Care of Patients with Life Threatening Conditions, High Acuity Situat...
Nursing Care of Patients with Life Threatening Conditions, High Acuity Situat...Nursing Care of Patients with Life Threatening Conditions, High Acuity Situat...
Nursing Care of Patients with Life Threatening Conditions, High Acuity Situat...Rommel Luis III Israel
 
Private Contracting for Universal Health Coverage Short version.pdf
Private Contracting for Universal Health Coverage Short version.pdfPrivate Contracting for Universal Health Coverage Short version.pdf
Private Contracting for Universal Health Coverage Short version.pdfAlaa Hamed
 
2024 Compliatric Webinar Series - Components of a Needs Assessment.pdf
2024 Compliatric Webinar Series - Components of a Needs Assessment.pdf2024 Compliatric Webinar Series - Components of a Needs Assessment.pdf
2024 Compliatric Webinar Series - Components of a Needs Assessment.pdfCompliatric Where Compliance Happens
 
Breast cancer awareness by Dr. Dodul Mondal
Breast cancer awareness by Dr. Dodul MondalBreast cancer awareness by Dr. Dodul Mondal
Breast cancer awareness by Dr. Dodul MondalDr Dodul Mondal
 
orbital_pseudotumor presentation dhir hospital bhiwani.pptx
orbital_pseudotumor presentation dhir hospital bhiwani.pptxorbital_pseudotumor presentation dhir hospital bhiwani.pptx
orbital_pseudotumor presentation dhir hospital bhiwani.pptxdhbketan
 
Postgraduate Diploma in Hospital Management and Operational Excellence - Broc...
Postgraduate Diploma in Hospital Management and Operational Excellence - Broc...Postgraduate Diploma in Hospital Management and Operational Excellence - Broc...
Postgraduate Diploma in Hospital Management and Operational Excellence - Broc...د حاتم البيطار
 
INTRODUCTION TO EMERGENCY NURSING LECTURE
INTRODUCTION TO EMERGENCY NURSING LECTUREINTRODUCTION TO EMERGENCY NURSING LECTURE
INTRODUCTION TO EMERGENCY NURSING LECTURERommel Luis III Israel
 
Employee Wellness Program, New Wellness Program
Employee Wellness Program, New Wellness ProgramEmployee Wellness Program, New Wellness Program
Employee Wellness Program, New Wellness ProgramBartolomeDimautangan
 
Vitamin C Face wash Brands in India - Harriet Healthcare
Vitamin C Face wash Brands in India - Harriet HealthcareVitamin C Face wash Brands in India - Harriet Healthcare
Vitamin C Face wash Brands in India - Harriet Healthcaredehawebhopers
 
Foot Care Cream For Cracks & Dryness Feet
Foot Care Cream For Cracks & Dryness FeetFoot Care Cream For Cracks & Dryness Feet
Foot Care Cream For Cracks & Dryness FeetUniqaya Lifestyle
 
HEALTH, ILLNESS, DISEASE, AND WELLNESS
HEALTH,  ILLNESS, DISEASE,  AND WELLNESSHEALTH,  ILLNESS, DISEASE,  AND WELLNESS
HEALTH, ILLNESS, DISEASE, AND WELLNESSRommel Luis III Israel
 
The Natural Formula That Supports Men’s Virility And Libido
The Natural Formula That Supports Men’s Virility And LibidoThe Natural Formula That Supports Men’s Virility And Libido
The Natural Formula That Supports Men’s Virility And LibidoZaheerJamal1
 
RED EYE Public health Publication for IPC
RED EYE Public health Publication for IPCRED EYE Public health Publication for IPC
RED EYE Public health Publication for IPCStephenKigotho
 
SINGLE MAXILLARY DENTURE AND ITS MANAGEMENT
SINGLE MAXILLARY DENTURE AND ITS MANAGEMENTSINGLE MAXILLARY DENTURE AND ITS MANAGEMENT
SINGLE MAXILLARY DENTURE AND ITS MANAGEMENTWajihaZia4
 

Recently uploaded (20)

Operation Theatre LED Surgical Light MI Nova
Operation Theatre LED Surgical Light MI NovaOperation Theatre LED Surgical Light MI Nova
Operation Theatre LED Surgical Light MI Nova
 
CRO Audit & Monitoring Quality Perspectives.pdf
CRO Audit & Monitoring Quality Perspectives.pdfCRO Audit & Monitoring Quality Perspectives.pdf
CRO Audit & Monitoring Quality Perspectives.pdf
 
Advanced Cardiac Disease | VITAS Healthcare
Advanced Cardiac Disease | VITAS HealthcareAdvanced Cardiac Disease | VITAS Healthcare
Advanced Cardiac Disease | VITAS Healthcare
 
endo diagnosis ppt friday.pptx [Autosaved].pptx
endo diagnosis ppt friday.pptx [Autosaved].pptxendo diagnosis ppt friday.pptx [Autosaved].pptx
endo diagnosis ppt friday.pptx [Autosaved].pptx
 
Role of Regulatory authorities in Quality education, practice, and rights of ...
Role of Regulatory authorities in Quality education, practice, and rights of ...Role of Regulatory authorities in Quality education, practice, and rights of ...
Role of Regulatory authorities in Quality education, practice, and rights of ...
 
Use of AI: Misinformation on Social Media
Use of AI: Misinformation on Social MediaUse of AI: Misinformation on Social Media
Use of AI: Misinformation on Social Media
 
Nursing Care of Patients with Life Threatening Conditions, High Acuity Situat...
Nursing Care of Patients with Life Threatening Conditions, High Acuity Situat...Nursing Care of Patients with Life Threatening Conditions, High Acuity Situat...
Nursing Care of Patients with Life Threatening Conditions, High Acuity Situat...
 
Private Contracting for Universal Health Coverage Short version.pdf
Private Contracting for Universal Health Coverage Short version.pdfPrivate Contracting for Universal Health Coverage Short version.pdf
Private Contracting for Universal Health Coverage Short version.pdf
 
2024 Compliatric Webinar Series - Components of a Needs Assessment.pdf
2024 Compliatric Webinar Series - Components of a Needs Assessment.pdf2024 Compliatric Webinar Series - Components of a Needs Assessment.pdf
2024 Compliatric Webinar Series - Components of a Needs Assessment.pdf
 
Breast cancer awareness by Dr. Dodul Mondal
Breast cancer awareness by Dr. Dodul MondalBreast cancer awareness by Dr. Dodul Mondal
Breast cancer awareness by Dr. Dodul Mondal
 
orbital_pseudotumor presentation dhir hospital bhiwani.pptx
orbital_pseudotumor presentation dhir hospital bhiwani.pptxorbital_pseudotumor presentation dhir hospital bhiwani.pptx
orbital_pseudotumor presentation dhir hospital bhiwani.pptx
 
Postgraduate Diploma in Hospital Management and Operational Excellence - Broc...
Postgraduate Diploma in Hospital Management and Operational Excellence - Broc...Postgraduate Diploma in Hospital Management and Operational Excellence - Broc...
Postgraduate Diploma in Hospital Management and Operational Excellence - Broc...
 
INTRODUCTION TO EMERGENCY NURSING LECTURE
INTRODUCTION TO EMERGENCY NURSING LECTUREINTRODUCTION TO EMERGENCY NURSING LECTURE
INTRODUCTION TO EMERGENCY NURSING LECTURE
 
Employee Wellness Program, New Wellness Program
Employee Wellness Program, New Wellness ProgramEmployee Wellness Program, New Wellness Program
Employee Wellness Program, New Wellness Program
 
Vitamin C Face wash Brands in India - Harriet Healthcare
Vitamin C Face wash Brands in India - Harriet HealthcareVitamin C Face wash Brands in India - Harriet Healthcare
Vitamin C Face wash Brands in India - Harriet Healthcare
 
Foot Care Cream For Cracks & Dryness Feet
Foot Care Cream For Cracks & Dryness FeetFoot Care Cream For Cracks & Dryness Feet
Foot Care Cream For Cracks & Dryness Feet
 
HEALTH, ILLNESS, DISEASE, AND WELLNESS
HEALTH,  ILLNESS, DISEASE,  AND WELLNESSHEALTH,  ILLNESS, DISEASE,  AND WELLNESS
HEALTH, ILLNESS, DISEASE, AND WELLNESS
 
The Natural Formula That Supports Men’s Virility And Libido
The Natural Formula That Supports Men’s Virility And LibidoThe Natural Formula That Supports Men’s Virility And Libido
The Natural Formula That Supports Men’s Virility And Libido
 
RED EYE Public health Publication for IPC
RED EYE Public health Publication for IPCRED EYE Public health Publication for IPC
RED EYE Public health Publication for IPC
 
SINGLE MAXILLARY DENTURE AND ITS MANAGEMENT
SINGLE MAXILLARY DENTURE AND ITS MANAGEMENTSINGLE MAXILLARY DENTURE AND ITS MANAGEMENT
SINGLE MAXILLARY DENTURE AND ITS MANAGEMENT
 

YOGA POSTURES

  • 1. ASANA YOGA NAME- NATASHA GAUTAM CLASS- B.P.ED 2ND SEMESTER ENROLLEMENT NO.-A3013816029
  • 2. movement standing sitting lying forward HASTA PADASANA PASCHIMOTTAN ASAN halasana back ANUVITTASANA Cakrāsana ARDHA BHEKA ASANA side CHANDRASANA balance CHANDRASANA Pawanmuktas ana
  • 3. HASTA PADASANA This pose gently lengthens and strengthens even stubbornly tight hamstrings DESCRIPTION 1.Stand upright with your inner feet parallel and about six inches apart. Contract your front thigh muscles to lift your kneecaps. Keeping your legs completely straight, exhale and bend forward from your hip joints, moving your torso and head as one unit. 2.Slide the index and middle fingers of each hand between the big toes and the second toes. Then curl those fingers under and grip the big toes firmly, wrapping the thumbs around the other two fingers to secure the wrap. Press your toes down against your fingers. (If you can’t reach your toes without overly rounding your back, pass a strap under the ball of each foot and hold the straps.) 3. With an inhalation, lift your torso as if you were going to stand up again, straightening your elbows. Lengthen your front torso, and on the next exhale, lift your sitting bones. Depending on your flexibility, your lower back will hollow to a greater or lesser degree. As you do this, release your hamstrings and hollow your lower belly (below your navel) as well, lightly lifting it toward the back of your pelvis. 4. Lift the top of your sternum as high as you can, but take care not to lift your head so far that you compress the back of your neck. Keep your forehead relaxed. 5. For the next few inhalations, lift your torso strongly as you continue to actively contract your front thighs; on each successive exhalation, strongly lift your sitting bones as you consciously relax your hamstrings. As you do this, deepen the hollow in your lower back.
  • 4. . 6.Finally exhale, bend your elbows out to the sides, pull up on your toes, lengthen the front and sides of your torso, and gently lower into the forward bend. 7. If you have very long hamstrings, you can draw your forehead toward your shins. But if your hamstrings are short, it’s better to focus on keeping the front torso long. Hunching into a forward bend isn’t safe for your lower back and does nothing to lengthen your hamstrings. 8. Hold the final position for one minute. Then release your toes, bring your hands to your hips, and re-lengthen your front torso. With an inhale, swing your torso and head as a single unit back to upright. BENEFITS These are some amazing benefits of practicing this asana. 1.It calms the brain and relieves anxiety, stress, and mild depression. 2.The liver and kidneys are activated. 3.The calves and hamstrings get a good stretch. 4.The thighs become strong. 5.The digestive system and the reproductive system are stimulated. 6.Digestion is improved. 7.Menopause and menstrual disorders are reduced. 8.Headaches and insomnia are relieved.
  • 5. CONTRA- INDICATION •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
  • 6. PASCHIMOTTANASAN INSTRUCTIONS 1. From Staff pose, inhale the arms up over the head and lift and lengthen up through the fingers and crown of the head. 2. Exhale and hinging at the hips, slowly lower the torso towards the legs. Reach the hands to the toes, feet or ankles. 3. To deepen the stretch: A) Use the arms to gently pull the head and torso closer to the legs. B) Press out through the heels and gently draw the toes towards you. 4. Breathe and hold for 3-8 breaths. 5. To release: A) Slowly roll up the spine back into Staff pose. B) Inhale the arms back over your head as you lift the torso back into Staff pose. BENEFITS + CONTRAINDICATIONS Benefits: Seated forward fold provides a deep stretch for entire back side of body from the heels to the neck. Forward fold calms the nervous system and emotions and stimulates the reproductive and urinary systems. Contraindications: Recent or chronic injury to the arms, hips, ankles or shoulders.
  • 8. Halasana The name comes from the Sanskrit words hala meaning “plow” and asana meaning “posture” or “seat”.So it is also named as plow pose. Halasana is one of the advanced yoga pose simple to practice and contains lots of benefit. Halasana rejuvenate the inner parts of one’s body and make it healthy again.It is also helpful for men to correct the sexual and semen related problems like premature ejaculation,spermatorrhoea, and night emission effectively. How to do •Lie on the yoga mat or carpet and join the legs together •Raise your legs to make an angle of 90 degree. •Thrust the palms, raise the waist and legs, bending forwards curving the back and resting the legs on the floor above head. •Try to place the big toe on the floor and keep the legs straight. •Balance the whole weight on the shoulder blade, shift both the hands over the head, join the fingers and hold the head with it and relax the elbows on the floor. •Try to remain in the position till the the count of 100. •Then release the fingers above the head, pressing the pals on the floor taking back thumb toe gently bring the body and legs to the floor •Relax and practice for 2 round more.
  • 9. Benefits of halasana:- Practicing this asana regularly can avoid disease like diabetes, obesity, constipation, stomach disorder, Blood pressure and menstrual disorders It makes your back bone elastic and flexible. Halasana helps to reduce both belly and body fat. It improves memory power. Contraindications •Those having neck pain, spondylosis and high blood pressure should not practice this yoga pose. •Pregnant ladies should not try this .
  • 10. ANUVITTASANA INSTRUCTIONS 1. From Mountain pose, place the palms on the low back/sacrum with the fingers pointed down. Press into the feet, pull up the knee caps, and squeeze the thighs and buttocks. 2. Press the hips forward and begin to arch the torso backwards. Keep the head looking forward, or if it feels safe let it drop all the way back. Use the arms to support your weight and keep the legs and buttocks engaged and strong. 3. Breathe and hold 3-7 breaths. 4. To release: keep the legs, buttocks and arms strong as you slowly inhale back up, letting the head and neck be the last to come vertical. BENEFITS + CONTRAINDICATIONS Benefits: Standing Backbend opens the front of the body, and strengthens the respiratory, cardiovascular and endocrine systems. Contraindications: Recent or chronic injury to the hips, back or neck.
  • 12. Cakrāsana DESCRIPTION •Lie on the back on the mat, with your knees bent and drawn, with your heels close to the buttocks. •The legs should apart; roughly the width of the shoulders. •Bend your arms so that the right palm is under the right shoulder, the left palm under the left shoulder and the elbows pointing up; the fingers should point towards your legs – this is the starting position. •Take a deep breath and arch your back, with the crown of the head supporting the weight of the upper body. •Then straighten your arms as well as your knees – this will lift the torso up in the air. The bulk of the weight will be on the thighs and on your triceps, the back muscles of your upper arms. You may adjust your hand position to ensure a steady position. •Try to enhance the arch of the spine by gently pushing your abdomen up in the air. The head should be between your arms, looking backward as far as possible. Precautions – This is a fairly strenuous asana. Do not practice this asana during illness, pregnancy or if you are suffering from cardiac disease, detached retina, hernia or weak wrists. Benefits: •It is also an inverted asana and thus the final pose flushes the brain with a fresh supply of oxygenated blood. This asana is very useful in realigning any spinal discs and vertebrae that may be slightly display.
  • 13. Chakrasana energizes the body and stimulates the nervous, endocrine, respiratory and circulatory systems. It stretches the lungs and chest, while strengthening the muscles of the buttocks, legs, calves, wrists, arms, and spine. It impacts the digestive system strongly and deeply massages the internal organs.
  • 14. CHANDRASANA Steps : •To begin this pose, you should first assume Vajrasana (Diamond Pose). Both your palms should be placed on your knees. •Keep your neck and spinal cord straight. Shut your eyes and begin focusing on your breathing and your body. During the initial stages, you can practice it with your eyes open, but eventually you should be able do it with your eyes closed. •Take a deep breath and without allowing the elbow to bend, bring your hands above your shoulders. Equal distance should be maintained between your arms with your fingers raised. •Slowly exhale and reach down to touch the ground with your head and both your hands. Relax when the forehead and palms touch the ground. Some areas of the chest and abdomen will rest on the thighs. •Let your upper torso relax and remain in this position for a while. Make sure that your arms remain straight. The neck should also be kept straight between the arms. •To finish, you should exhale and place your palms on your knees. One cycle will be completed with this step. During the initial stages of your practice you could do 5 to 7 cycles. CONTRA INDICATIONS •Avoid practice of this pose if you suffer from vertigo, slipped disc, high blood pressure, and heart-related problems.
  • 15. Benefits •Muscles: It strengthens the pelvis, rib cage, back, and arms. It provides an intense stretch to the back part of the body in the gluteals, arms, back, neck, and shoulders. •Joints: It helps in the extension of the neck, arms, and spine, and also flexes the knees and hips. •Heart: Practicing this pose helps improve the circulation of blood to the scalp, face, and brain. It gives a nice glow to the face. •This pose helps in regulating the adrenal glands.
  • 16. CHANDRASANA The moon has a rich symbolic significance in yoga mythology. In hatha yoga, for example, the sun and the moon represent the two polar energies of the human body. In fact, the word hatha itself is often divided into its two constituent syllables, “ha” and “tha”, which are then esoterically interpreted as signifying the solar and lunar energies respectively. Half Moon Pose: Step-by-Step Instructions •Perform Utthita Trikonasana to the right side, with your left hand resting on the left hip. Inhale, bend your right knee, and slide your left foot about 6 to 12 inches forward along the floor. At the same time, reach your right hand forward, beyond the little-toe side of the right foot, at least 12 inches. •Exhale, press your right hand and right heel firmly into the floor, and straighten your right leg, simultaneously lifting the left leg parallel (or a little above parallel) to the floor. Extend actively through the left heel to keep the raised leg strong. Be careful not to lock (and so hyperextend) the standing knee: make sure the kneecap is aligned straight forward and isn’t turned inward. •Rotate your upper torso to the left, but keep the left hip moving slightly forward. Most beginners should keep the left hand on the left hip and the head in a neutral position, gazing forward. •Bear the body’s weight mostly on the standing leg. Press the lower hand lightly to the floor, using it to intelligently regulate your balance. Lift the inner ankle of the standing foot strongly upward, as if drawing energy from the floor into the standing groin. Press the sacrum and scapulas firmly against the back torso, and lengthen the coccyx toward the raised heel.
  • 17. Contraindications and Cautions If you have any neck problems, don't turn your head to look upward; continue looking straight ahead and keep both sides of the neck evenly long. •Headache or migraine •Low blood pressure •Diarrhea •Insomnia Benefits •Strengthens the abdomen, ankles, thighs, buttocks, and spine •Stretches the groins, hamstrings and calves, shoulders, chest, and spine •Improves coordination and sense of balance •Helps relieve stress •Improves digestion
  • 18. ARDHA BHEKA ASANA DISCRIPTION •Lie on your belly. Press your forearms against the floor and lift your head and upper torso. •Bend your right knee and bring the heel toward the same-side buttock. Then, supporting yourself on the left forearm, reach back with your right hand and clasp the inside of your foot. As you slowly rotate your elbow toward the ceiling, slide your fingers over the top of the foot and curl them over the toe tips. The base of your palm should be pressing the top of the foot. •To start press your foot toward the buttock; after a while, if you have the flexibility, take the foot slightly off to the side and press it toward the floor. Be sure to keep your knee in line with your hip. Don’t push your foot too hard if it hurts your knee. •Square your shoulders with the front of the mat and don’t collapse into your left shoulder. Instead, press down with your elbow to lift your chest. •Do Half Bhekasana on each side for the same length of time, 30 seconds to two minutes. Once your thighs and groins open enough, you can try the full pose-both legs at the same time. Contraindications and Cautions •High or low blood pressure •Migraine •Insomnia •Low back, neck or shoulder injuries
  • 19. Benefits •Stretches the entire front of the body, ankles, thighs and groins, abdomen and chest, and throat, and deep hip flexors (psoas) •Strengthens the back muscles •Improves posture •Stimulates the organs of the abdomen
  • 20. Pawanmuktasana DESCRIPTION From one leg alternatively •Lie down on your back with your feet together and hands by the side of your thighs. •Do not tighten your body just feel relaxed in this position. •Inhale and raise your left leg, exhale and bring your left knee towards your chest and press the thigh on your abdomen with clasped hands. •Breathe in again and as you exhale, lift your head and chest off the floor and touch your chin to your left knee. •Hold in there, as you take deep, long breaths in and out. •Try to be in this posture as long as possible. •Inhale and bring back your chest and head on the floor then exhale. •Inhale and lift your leg up straight along the knee then exhale and bring the leg back on the floor and rest in the supine position. •Repeat the same procedure with the other right leg also. From both legs together: •Lie down on you back with your feet together and hand by the side of your thighs. •Just feel relaxed in this supine position. •Inhale and raie your both legs, exhale and bring your both legs towards your chest and press the thighs on your abdomen with clasped hands. •Breathe in again and as your exhale, lift your head and chest off the floor and touch your chin to your left knee. •Hold in there, as your take deep, long breaths in and out.
  • 21. • Try to be in this posture as long as possible • Inhale and lift your leg up straight along the kne than exhale and bring the leg back on the floor and rest in the supine position • Preat the same procedure with the other right leg also. Benefits of Pawanmuktasana: • Strengthens the back • Massages the abdominal muscles. • Helps in digestion • Reduces belly fat. Contraindications: One should avoid practicing this posture if following health issues are there: high blood pressure, heart problem, hyperacidity, hemia, slip disc, testicle disorder, menstruation, neck and back pain problem.