This document provides information on various yoga asanas including Padahastasana, Maha Mudra, Halasana, Ardha Chakrasana, Supta Vajrasana, Dhanurasana, Mayurasana, and Tadasana. It describes the proper procedure and form for each asana as well as their health benefits and any contraindications.
The document provides information about different yoga asanas (poses) under three categories - standing, sitting, and lying poses. It includes descriptions, procedures, benefits, and precautions for individual asanas like Tadasana, Paschimottanasana, Setu Bandha Sarvangasana. The poses discussed aim to stretch, strengthen, and relax different parts of the body while providing therapeutic benefits like improved flexibility, stress relief and strengthened immune system.
The document provides information on various yoga asanas including Uttanasana (standing forward fold), Gomukhasana (cow face pose), Halasana (plow pose), Ardha Chakrasana (half wheel pose), Ustrasana (camel pose), Dhanurasana (bow pose). For each asana, it describes the posture and benefits, and provides photos. It also lists contraindications for some asanas for people with certain medical conditions. The document was submitted by a student for their B.P.Ed course on the topic of asanas.
This document contains information about various yoga poses (asanas) submitted by Lovely Kumari for her B.P.Ed course. It includes descriptions and step-by-step procedures for poses like Hastpadasana, Utkatasana, Trikonasana, Tadasana, Pashimottanasana, Eka Pada Rajakapotasana, Parivritta Janu Sirsasana, Toe Stand, Halasana, and Setu Bandha Sarvangasana. It also provides the benefits and contraindications of some poses.
This document provides information about various yoga poses (asanas). It begins by defining yoga and asanas. It then categorizes asanas into three groups - standing, sitting, and lying down poses. Matrices listing examples of poses in each category are provided. Detailed descriptions and guidelines for performing several prominent asanas from each group are given, along with their health benefits and potential risks. These include forward bending, backward bending, and side bending standing poses as well as forward bending, backward sitting, and balancing sitting poses.
This document provides information about various yoga asanas. It begins with an introduction to yoga, defining it as a practice meant to unite the mind, body and spirit. It then discusses specific asanas categorized by position - standing, sitting and lying down. Examples of standing asanas described in detail include Uttanasana, Ardha Chakrasana, Kati Chakrasana and Tadasana. Sitting asanas explained include Paschimottanasana, Ushtrasana, Parivrtta Janu Sirsasana and Padmasana. The final category of lying asanas discusses Naukasana. Each asana is explained through its name, procedure and benefits and precautions.
This document discusses the benefits of the yoga pose Trikonasana (triangle pose). It describes how the pose improves flexibility in the spine, shoulders, hips, and hamstrings while strengthening the knees, ankles, and core muscles. The pose is considered beneficial for stress relief and digestion. Contraindications and modifications are provided. Variations and preparatory poses are also outlined. Overall, the document provides an overview of the anatomical effects and therapeutic applications of the Trikonasana pose.
This document describes several yoga poses including Warrior Pose, Camel Pose, Cobra Pose, and Superman Pose. For each pose, it provides the Sanskrit name, a description of how to perform the pose and its benefits. It also lists contraindications for some of the poses. The poses strengthen and stretch different parts of the body and have benefits like improved digestion, flexibility and stress relief. Precautions are mentioned for poses if a practitioner has conditions like back injuries.
This document provides instructions for several yoga poses (asanas). It describes the proper form and benefits of poses like Hastapadasana (forward bending), Utkatasana (backward bending standing), Trikonasana (sideward bending standing), Tadasana (balancing standing), Pashimottanasana (forward bending sitting), Eka Pada Rajapotasanas (backward sitting), Parivrtta Janu Sirshasana (sideward sitting), Padangustha Asana (balancing sitting), Halasana (forward bending lying), and Setu Bandha Sarvangasana (backward bending lying). Precautions are provided for each pose.
The document provides information about different yoga asanas (poses) under three categories - standing, sitting, and lying poses. It includes descriptions, procedures, benefits, and precautions for individual asanas like Tadasana, Paschimottanasana, Setu Bandha Sarvangasana. The poses discussed aim to stretch, strengthen, and relax different parts of the body while providing therapeutic benefits like improved flexibility, stress relief and strengthened immune system.
The document provides information on various yoga asanas including Uttanasana (standing forward fold), Gomukhasana (cow face pose), Halasana (plow pose), Ardha Chakrasana (half wheel pose), Ustrasana (camel pose), Dhanurasana (bow pose). For each asana, it describes the posture and benefits, and provides photos. It also lists contraindications for some asanas for people with certain medical conditions. The document was submitted by a student for their B.P.Ed course on the topic of asanas.
This document contains information about various yoga poses (asanas) submitted by Lovely Kumari for her B.P.Ed course. It includes descriptions and step-by-step procedures for poses like Hastpadasana, Utkatasana, Trikonasana, Tadasana, Pashimottanasana, Eka Pada Rajakapotasana, Parivritta Janu Sirsasana, Toe Stand, Halasana, and Setu Bandha Sarvangasana. It also provides the benefits and contraindications of some poses.
This document provides information about various yoga poses (asanas). It begins by defining yoga and asanas. It then categorizes asanas into three groups - standing, sitting, and lying down poses. Matrices listing examples of poses in each category are provided. Detailed descriptions and guidelines for performing several prominent asanas from each group are given, along with their health benefits and potential risks. These include forward bending, backward bending, and side bending standing poses as well as forward bending, backward sitting, and balancing sitting poses.
This document provides information about various yoga asanas. It begins with an introduction to yoga, defining it as a practice meant to unite the mind, body and spirit. It then discusses specific asanas categorized by position - standing, sitting and lying down. Examples of standing asanas described in detail include Uttanasana, Ardha Chakrasana, Kati Chakrasana and Tadasana. Sitting asanas explained include Paschimottanasana, Ushtrasana, Parivrtta Janu Sirsasana and Padmasana. The final category of lying asanas discusses Naukasana. Each asana is explained through its name, procedure and benefits and precautions.
This document discusses the benefits of the yoga pose Trikonasana (triangle pose). It describes how the pose improves flexibility in the spine, shoulders, hips, and hamstrings while strengthening the knees, ankles, and core muscles. The pose is considered beneficial for stress relief and digestion. Contraindications and modifications are provided. Variations and preparatory poses are also outlined. Overall, the document provides an overview of the anatomical effects and therapeutic applications of the Trikonasana pose.
This document describes several yoga poses including Warrior Pose, Camel Pose, Cobra Pose, and Superman Pose. For each pose, it provides the Sanskrit name, a description of how to perform the pose and its benefits. It also lists contraindications for some of the poses. The poses strengthen and stretch different parts of the body and have benefits like improved digestion, flexibility and stress relief. Precautions are mentioned for poses if a practitioner has conditions like back injuries.
This document provides instructions for several yoga poses (asanas). It describes the proper form and benefits of poses like Hastapadasana (forward bending), Utkatasana (backward bending standing), Trikonasana (sideward bending standing), Tadasana (balancing standing), Pashimottanasana (forward bending sitting), Eka Pada Rajapotasanas (backward sitting), Parivrtta Janu Sirshasana (sideward sitting), Padangustha Asana (balancing sitting), Halasana (forward bending lying), and Setu Bandha Sarvangasana (backward bending lying). Precautions are provided for each pose.
The document provides information about various yoga asanas. It begins by defining yoga and asanas. It then categorizes asanas into three groups - standing, sitting, and lying down positions. Matrices listing examples of asanas in each position are provided. Detailed descriptions, procedures, benefits and precautions for four asanas from each position are given:
Standing - Hastpadasana, Ardha Chakrasana, Trikonasana, Tadasana
Sitting - Paschimottanasana, Eka Pada Rajakapotasana, Parivrttayanu Sirsasana, Padangusthasana
Lying - Halasana, Bhu
The document provides information about various yoga asanas (poses) categorized into standing, sitting, and lying positions. It discusses key asanas in each category including Hastpadasana, Ardha Chakrasana, Trikonasana for standing poses; Paschimottanasana, Eka Pada Rajakapotasana, Parivrtta Janu Sirsasana for sitting poses; and Halasana, Bhujangasana, Pawanmuktasana, and Salabhasana for lying poses. Each asana is described in detail including the procedure and benefits. The document serves as an assignment on yoga asanas for a student, providing a comprehensive overview of important poses
This document provides information about various yoga asanas (postures), including uttanasana, janushirasana, halasana, anuvittasana, ustrasana, dhanurasana, and chandrasana. For each asana, the procedure for performing the posture is described, as well as the health benefits and any contraindications. Some key benefits mentioned across the asanas include improved flexibility, strength, digestion, and stress relief. People with certain medical conditions like back injuries are advised to avoid certain poses or modify them.
This document provides instructions for 21 yogic exercises known as Yogic Suksma Vyayama. It describes the posture and breathing techniques for each exercise. The exercises are intended to build strength, flexibility and concentration. They involve movements of the neck, shoulders, arms, wrists and fingers. Regular practice is said to improve health, strengthen muscles and nerves, increase willpower and cure various physical ailments. The overarching goal is to sublimate the sexual instinct and bring mental peace through connecting with one's inner self.
This document provides information about a yoga assignment submitted by Lovely Kumari, a student in B.P.Ed 2nd semester at Amity University in Noida. It includes Lovely's name, class details, roll number, subject of yoga education, and date and instructor submitted to. The document then provides matrices and descriptions of various yoga asanas (poses) categorized by standing, sitting, lying, forward bending, backward bending, and sideward bending poses. It describes poses like Tadasana, Utkatasana, Trikonasana, Pashimottanasana, Eka Pada Rajakapotasana, and Halasana among others.
This document provides information about various yoga poses or asanas, including their Sanskrit names, positioning of the body, procedures, benefits, and precautions. It describes poses like Paschimottanasana (seated forward bend), Halasana (plow pose), Hastauttanasana (standing backbend), Mathsyasana (seated backbend), Chakrasana (wheel pose), Vrksasana (tree pose), Bakasana (crow pose), and Dhanurasana (bow pose). The document aims to educate about proper form and health benefits of different yoga positions.
This document provides information about various yoga poses including Tree Pose (Vrikshasana), Chair Pose (Utkatasana), Triangle Pose (Trikonasana), Mountain Pose (Tadasana), and Seated Forward Bend (Paschimottasana). It describes the procedures, benefits, and contraindications of each pose. The document was submitted by Saraswati Ojha, a student in the B.P.Ed program, for the subject of Yoga Education.
The document provides instructions and background on the Natarajasana yoga pose. It begins with the etymology of the name, coming from Sanskrit words meaning "king of dancers". It then provides step-by-step instructions to perform the pose, which involves bending one leg back and holding the ankle while extending the opposite arm. It lists benefits like strengthening legs, hips, and chest as well as improving balance, posture, and concentration. Contraindications for those with blood pressure or headache issues are also mentioned.
The document discusses Shatkarma, which are six preparatory practices in yoga used to purify the body. These practices remove impurities from the internal organs and balance the doshas (life forces) in the body. The six practices are: Neti (nasal cleansing), Dhauti (intestinal cleansing), Nauli (abdominal massage), Basti (lower intestinal cleansing), Trataka (eye cleansing), and Kapalabhati (lung cleansing). Each practice has specific techniques and benefits the body in different ways, such as removing toxins, improving digestion, and preparing the body for more advanced yoga practices like pranayama.
Dhanurasana is a backbend yoga pose. To perform it, one lies face down and bends their knees to bring their heels close to their buttocks. Their hands clasp their ankles as they lift their thighs, chest and head off the floor into an arched back position. Holding this backbend provides benefits like massaging abdominal organs, toning glands, and improving circulation, digestion and spine alignment. Contraindications include hernia, ulcers or high blood pressure.
This document provides instructions for several yoga poses and breathing exercises that can help make a person physically, mentally, and spiritually strong. It describes poses like hands in and out breathing, ankle stretch breathing, and tiger stretch breathing that involve synchronized movements and breathing. Quick relaxation techniques are also outlined that involve observing the abdominal movements during breathing. The exercises are said to provide benefits like flexibility, stress relief, improved digestion, and toning of muscles. Precautions are described for certain poses.
Ayurveda is the science of life. It plays an important role to prevent and treat the disease. Ayurveda specifically deals with mind body balance. The main part of it is Yoga and Asana. Yoga provide us a simple remedies, facile skills and procedure of good health. Asana gives physical and mental power and tone the body mind for further exercise. Bhujangasana is often referred to as the Cobra Pose. This Yoga Asana helps tones the abdomen and strengthen the spine. One of the main benefits of Bhujangasana is that it helps to improve blood circulation. Snake pose in Yoga is considered one of the best Asanas to get a flat stomach. Bhujangasana benefits are extended to your beauty because of the stretching of the abdominal muscles. Dr. Jyoti Gangwal | Dr. Sanjay Kholiya | Dr. Vikash Bhatnagar | Dr. Sandeep M. Lahange "Importance of Bhujangasana in Daily Life" Published in International Journal of Trend in Scientific Research and Development (ijtsrd), ISSN: 2456-6470, Volume-4 | Issue-1 , December 2019, URL: https://www.ijtsrd.com/papers/ijtsrd29662.pdf Paper URL: https://www.ijtsrd.com/medicine/ayurvedic/29662/importance-of-bhujangasana-in-daily-life/dr-jyoti-gangwal
This document provides information on various yoga asanas (poses) categorized into standing, sitting, lying, forward bending, backward bending, and side bending poses. It describes the name, benefits, procedure, and contraindications of poses like Uttanasana, Paschimottanasana, Halasana, Ardha Chandrasana, Trikonasana, Pavanamuktasana, and Vasisthasana. The document aims to educate about proper form and health benefits of different yoga poses while noting situations when poses should be avoided.
This document provides information about various yoga asanas (poses) including their names, descriptions, benefits, procedures, and contraindications. It discusses forward bending poses like Hastapadasana and Paschimottanasana, backward bends such as Matsyasana, twists like Bharadvajasana, and balancing poses including Dhanurasana. The poses are grouped into categories of standing, sitting, lying, forward/backward bending, and side bends. Each asana section explains the physical and health benefits and proper form and positioning to perform the pose safely.
Pranayama involves breathing techniques that aim to distribute energy throughout the body. It uses inhalation, exhalation, and breath retention. Specific techniques include abdominal breathing, thoracic breathing, clavicular breathing, and nostril breathing. Pranayama has physical and mental health benefits like reducing stress, improving lung capacity, and increasing memory. Precise hand positions called mudras are used along with breathing to target different areas of the body or energy channels.
This document provides instructions and benefits for several yoga poses (asanas) including Uttanasana (standing forward bend), Natrajasana (dancer's pose), Kati Chakrasana (waist rotation), Vriksasana (tree pose), Paschimottanasana (seated forward bend), Padmasana (lotus pose), Ardha Matsyendrasana (seated twist), Bakasana (crow pose), and Halasana (plow pose). Each pose is described in initial and final stages with benefits such as improved flexibility, balance, digestion and stress relief, and contraindications for certain injuries or health conditions are provided.
This document provides information about two yoga asanas - Padmasana (Lotus Position) and Ardha Matsyendrasana (Half Spinal Twist). It describes the proper form and alignment for each pose, as well as the health benefits. Precautions are also outlined. Padmasana improves digestion and brings relief, while Ardha Matsyendrasana massages the organs and aids in detoxification. Counter poses are recommended after practicing the asanas.
Basics of Asana & Pranayama - Beginner's GuideGulshan Kumar
It contains very basic and simple information on asana and pranayama. It is basic information guide for Yoga Beginners. You can ask me questions at https://www.askyogaexpert.org
This document provides information about the asana called Paschimottanasana. It begins with defining the term, which comes from Sanskrit words meaning "west" and "stretched out", referring to stretching the back of the body. The procedure is described in three stages - starting by sitting up straight with legs extended, then inhaling and raising arms overhead before exhaling and bending forward from the hips to stretch the spine. Benefits include stretching the hamstrings and back as well as reducing stress and anxiety. Precautions are mentioned for those with back injuries or issues.
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. 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.
The document provides information about various yoga asanas. It begins by defining yoga and asanas. It then categorizes asanas into three groups - standing, sitting, and lying down positions. Matrices listing examples of asanas in each position are provided. Detailed descriptions, procedures, benefits and precautions for four asanas from each position are given:
Standing - Hastpadasana, Ardha Chakrasana, Trikonasana, Tadasana
Sitting - Paschimottanasana, Eka Pada Rajakapotasana, Parivrttayanu Sirsasana, Padangusthasana
Lying - Halasana, Bhu
The document provides information about various yoga asanas (poses) categorized into standing, sitting, and lying positions. It discusses key asanas in each category including Hastpadasana, Ardha Chakrasana, Trikonasana for standing poses; Paschimottanasana, Eka Pada Rajakapotasana, Parivrtta Janu Sirsasana for sitting poses; and Halasana, Bhujangasana, Pawanmuktasana, and Salabhasana for lying poses. Each asana is described in detail including the procedure and benefits. The document serves as an assignment on yoga asanas for a student, providing a comprehensive overview of important poses
This document provides information about various yoga asanas (postures), including uttanasana, janushirasana, halasana, anuvittasana, ustrasana, dhanurasana, and chandrasana. For each asana, the procedure for performing the posture is described, as well as the health benefits and any contraindications. Some key benefits mentioned across the asanas include improved flexibility, strength, digestion, and stress relief. People with certain medical conditions like back injuries are advised to avoid certain poses or modify them.
This document provides instructions for 21 yogic exercises known as Yogic Suksma Vyayama. It describes the posture and breathing techniques for each exercise. The exercises are intended to build strength, flexibility and concentration. They involve movements of the neck, shoulders, arms, wrists and fingers. Regular practice is said to improve health, strengthen muscles and nerves, increase willpower and cure various physical ailments. The overarching goal is to sublimate the sexual instinct and bring mental peace through connecting with one's inner self.
This document provides information about a yoga assignment submitted by Lovely Kumari, a student in B.P.Ed 2nd semester at Amity University in Noida. It includes Lovely's name, class details, roll number, subject of yoga education, and date and instructor submitted to. The document then provides matrices and descriptions of various yoga asanas (poses) categorized by standing, sitting, lying, forward bending, backward bending, and sideward bending poses. It describes poses like Tadasana, Utkatasana, Trikonasana, Pashimottanasana, Eka Pada Rajakapotasana, and Halasana among others.
This document provides information about various yoga poses or asanas, including their Sanskrit names, positioning of the body, procedures, benefits, and precautions. It describes poses like Paschimottanasana (seated forward bend), Halasana (plow pose), Hastauttanasana (standing backbend), Mathsyasana (seated backbend), Chakrasana (wheel pose), Vrksasana (tree pose), Bakasana (crow pose), and Dhanurasana (bow pose). The document aims to educate about proper form and health benefits of different yoga positions.
This document provides information about various yoga poses including Tree Pose (Vrikshasana), Chair Pose (Utkatasana), Triangle Pose (Trikonasana), Mountain Pose (Tadasana), and Seated Forward Bend (Paschimottasana). It describes the procedures, benefits, and contraindications of each pose. The document was submitted by Saraswati Ojha, a student in the B.P.Ed program, for the subject of Yoga Education.
The document provides instructions and background on the Natarajasana yoga pose. It begins with the etymology of the name, coming from Sanskrit words meaning "king of dancers". It then provides step-by-step instructions to perform the pose, which involves bending one leg back and holding the ankle while extending the opposite arm. It lists benefits like strengthening legs, hips, and chest as well as improving balance, posture, and concentration. Contraindications for those with blood pressure or headache issues are also mentioned.
The document discusses Shatkarma, which are six preparatory practices in yoga used to purify the body. These practices remove impurities from the internal organs and balance the doshas (life forces) in the body. The six practices are: Neti (nasal cleansing), Dhauti (intestinal cleansing), Nauli (abdominal massage), Basti (lower intestinal cleansing), Trataka (eye cleansing), and Kapalabhati (lung cleansing). Each practice has specific techniques and benefits the body in different ways, such as removing toxins, improving digestion, and preparing the body for more advanced yoga practices like pranayama.
Dhanurasana is a backbend yoga pose. To perform it, one lies face down and bends their knees to bring their heels close to their buttocks. Their hands clasp their ankles as they lift their thighs, chest and head off the floor into an arched back position. Holding this backbend provides benefits like massaging abdominal organs, toning glands, and improving circulation, digestion and spine alignment. Contraindications include hernia, ulcers or high blood pressure.
This document provides instructions for several yoga poses and breathing exercises that can help make a person physically, mentally, and spiritually strong. It describes poses like hands in and out breathing, ankle stretch breathing, and tiger stretch breathing that involve synchronized movements and breathing. Quick relaxation techniques are also outlined that involve observing the abdominal movements during breathing. The exercises are said to provide benefits like flexibility, stress relief, improved digestion, and toning of muscles. Precautions are described for certain poses.
Ayurveda is the science of life. It plays an important role to prevent and treat the disease. Ayurveda specifically deals with mind body balance. The main part of it is Yoga and Asana. Yoga provide us a simple remedies, facile skills and procedure of good health. Asana gives physical and mental power and tone the body mind for further exercise. Bhujangasana is often referred to as the Cobra Pose. This Yoga Asana helps tones the abdomen and strengthen the spine. One of the main benefits of Bhujangasana is that it helps to improve blood circulation. Snake pose in Yoga is considered one of the best Asanas to get a flat stomach. Bhujangasana benefits are extended to your beauty because of the stretching of the abdominal muscles. Dr. Jyoti Gangwal | Dr. Sanjay Kholiya | Dr. Vikash Bhatnagar | Dr. Sandeep M. Lahange "Importance of Bhujangasana in Daily Life" Published in International Journal of Trend in Scientific Research and Development (ijtsrd), ISSN: 2456-6470, Volume-4 | Issue-1 , December 2019, URL: https://www.ijtsrd.com/papers/ijtsrd29662.pdf Paper URL: https://www.ijtsrd.com/medicine/ayurvedic/29662/importance-of-bhujangasana-in-daily-life/dr-jyoti-gangwal
This document provides information on various yoga asanas (poses) categorized into standing, sitting, lying, forward bending, backward bending, and side bending poses. It describes the name, benefits, procedure, and contraindications of poses like Uttanasana, Paschimottanasana, Halasana, Ardha Chandrasana, Trikonasana, Pavanamuktasana, and Vasisthasana. The document aims to educate about proper form and health benefits of different yoga poses while noting situations when poses should be avoided.
This document provides information about various yoga asanas (poses) including their names, descriptions, benefits, procedures, and contraindications. It discusses forward bending poses like Hastapadasana and Paschimottanasana, backward bends such as Matsyasana, twists like Bharadvajasana, and balancing poses including Dhanurasana. The poses are grouped into categories of standing, sitting, lying, forward/backward bending, and side bends. Each asana section explains the physical and health benefits and proper form and positioning to perform the pose safely.
Pranayama involves breathing techniques that aim to distribute energy throughout the body. It uses inhalation, exhalation, and breath retention. Specific techniques include abdominal breathing, thoracic breathing, clavicular breathing, and nostril breathing. Pranayama has physical and mental health benefits like reducing stress, improving lung capacity, and increasing memory. Precise hand positions called mudras are used along with breathing to target different areas of the body or energy channels.
This document provides instructions and benefits for several yoga poses (asanas) including Uttanasana (standing forward bend), Natrajasana (dancer's pose), Kati Chakrasana (waist rotation), Vriksasana (tree pose), Paschimottanasana (seated forward bend), Padmasana (lotus pose), Ardha Matsyendrasana (seated twist), Bakasana (crow pose), and Halasana (plow pose). Each pose is described in initial and final stages with benefits such as improved flexibility, balance, digestion and stress relief, and contraindications for certain injuries or health conditions are provided.
This document provides information about two yoga asanas - Padmasana (Lotus Position) and Ardha Matsyendrasana (Half Spinal Twist). It describes the proper form and alignment for each pose, as well as the health benefits. Precautions are also outlined. Padmasana improves digestion and brings relief, while Ardha Matsyendrasana massages the organs and aids in detoxification. Counter poses are recommended after practicing the asanas.
Basics of Asana & Pranayama - Beginner's GuideGulshan Kumar
It contains very basic and simple information on asana and pranayama. It is basic information guide for Yoga Beginners. You can ask me questions at https://www.askyogaexpert.org
This document provides information about the asana called Paschimottanasana. It begins with defining the term, which comes from Sanskrit words meaning "west" and "stretched out", referring to stretching the back of the body. The procedure is described in three stages - starting by sitting up straight with legs extended, then inhaling and raising arms overhead before exhaling and bending forward from the hips to stretch the spine. Benefits include stretching the hamstrings and back as well as reducing stress and anxiety. Precautions are mentioned for those with back injuries or issues.
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. 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.
Dev Kumar Sharma, a class 12 student, successfully completed a physical education project under the guidance of his teacher, Rita Sanjeev Sharma. The project involved researching and summarizing the procedures, benefits, and contraindications of 2 yoga poses for treating common lifestyle diseases, including hypertension, diabetes, and others. Key poses discussed include Tadasana and Paschimottanasana for hypertension, Vrikshasana and Bhujangasana for diabetes. The student thanked his teacher for the opportunity to learn about yoga and its health applications through the project.
This document provides instructions and information for 12 yoga poses: Makarasana, Viparita Matsyasana, Mayurasana, Vrishchikasana, Bakasana, Dwihaastha Bhujasana, Konasana, Vajrasana, Suptavajrasana, Bhoonamana Vajrasana, Ushtrasana, and Vrushasana. Each section includes the name and meaning of the pose, instructions for getting into and performing the pose, listed benefits, and any contraindications. The poses target different parts of the body and have benefits such as relaxation, spine and muscle strengthening, improved flexibility, and stress relief.
Supta Vajrasana, or the reclined thunderbolt pose, involves lying on your back with knees bent and feet close to hips. The technique involves arching your back and placing your head and hands on the ground. Benefits include flexibility, improved posture, digestion, and relaxation. It may help conditions like back pain, asthma, and infertility. Those with injuries or medical issues affecting the back, knees, or pregnancy should avoid this pose.
This document provides information and instructions for several yoga asanas (postures), including:
- Uttanasana (standing forward fold), describing its procedure, benefits (flexibility, blood circulation, posture), and contraindications (back injuries).
- Upavistha Konasana (seated wide-legged forward fold), explaining how to do it, benefits (hip opening, hamstring stretch), and contraindications (lower back injuries).
- Halasana (plough pose), outlining the steps, benefits (digestion, weight loss, abdominal strength), and who should avoid it (hernia, back problems, during periods/pregnancy).
This document provides information about various yoga asanas (postures). It begins with definitions of yoga and asana, then describes classifications of asanas by utility, pose, and basis. Examples of standing, sitting, and lying asanas are explained in detail, including how to perform them and their benefits and contraindications. Specific asanas described include Vrksasana (tree pose), Natarajasana (lord of dance pose), Parvatasana (mountain pose), Dhanurasana (bow pose), Ashtanga Namaskara (eight-limbed salutation), Vasisthasana (side plank), and Halasana (plow pose).
Ajay yoga ppt final 1486275605164-1486301749552ajaybartwal7
The document provides information about various yoga poses (asanas). It begins by defining asana and classifying asanas according to position of the body and purpose. It then describes specific asanas like Uttanasana (standing forward bend), Utkatasana (chair pose), Chandrasana (moon pose), Janu Sirsasana (head to knee pose), Ustrasana (camel pose), Parighasana (gate pose), Tadasana (mountain pose), Bakasana (crane pose) and provides the steps to perform each pose as well as their benefits and precautions.
This document provides information about various yoga asanas or poses. It describes poses such as Utkatasana, Paschimottanasana, Halasana, Virabhadrasana, and Ustrasana. For each pose, it provides the name, description, steps for performing the pose, benefits, and any contraindications. The document serves as a reference for different standing, sitting, and lying down yoga poses and their health benefits.
This document provides information about various yoga poses (asanas) assigned to a student named Sarthak Arya. It begins with defining yoga and asanas, and then describes several asanas divided into categories of standing, sitting, and lying poses. Examples of poses described include Tadasana, Paschimottanasana, Halasana, and Salabhasana. For each pose, the document provides the name, description, steps to perform the pose, benefits, and any precautions. It concludes with references used to compile the information.
This document provides information on three yoga asanas - Sitting and Forward Asana, Vajrasana, and Ardha Matsyendrasana. It describes the name, etymology, procedure, benefits, and cautions of each asana. The document was presented by Apoorav Agarwal for their MPED 1 Sem class with enrollment number A3014915001.
1. The document describes 11 yoga poses (asanas): Padmasana, Baddha Padmasana, Parvatasana, Utthita Padmasana, Garbhasana, Siddhasana, Simhasana, Gomukhasana, Padangusthasana, Veerasana, and Paschimottasana.
2. For each asana, the summary provides the name, how to do the pose, and some key benefits. Some asanas like Padmasana, Baddha Padmasana, and Siddhasana are described in more detail.
3. Contraindications are also mentioned for some asanas to indicate who should avoid
This document provides descriptions and benefits of various yoga poses (asanas). It describes poses such as Bhadrasana, Padmasana, Siddhasana, Shavasana, Mayurasana, Paschimottanasana, Matsyendrasana, Dhanurasana, Uttan Koormasana, Kukkutasana, Koormasana, Veerasana, Gomukhasana, Swastikasana, and Simhasana. For each pose, it explains how to perform the pose and what physiological and health benefits it provides, such as toning muscles, improving digestion and circulation, and regulating hormone secretions.
This document provides information on various yoga poses and their benefits. It describes poses that target different parts of the body like the back, core, hips and shoulders. Poses include cobra pose, pigeon pose, camel pose and wind relieving pose. Each pose description includes the starting position, final position and benefits. Contraindications are also noted for some poses. The document aims to educate about proper form and techniques for different yoga asanas.
This document provides instructions and information about various asana poses practiced in asana yoga. It begins with background on the student and class and then provides detailed descriptions, instructions, benefits and contraindications for several poses including Hasta Padanasana, Paschimottanasana, Halasana, Anuvittasana, Cakrasana, Chakrasana, and Chandrasana. The poses target different areas of the body and systems and provide benefits such as stress relief, improved digestion and flexibility. Contraindications are also noted for certain health conditions.
This document provides instructions and information for several asana poses practiced in asana yoga. It begins with a header with information about the author and class. Then it provides descriptions, instructions, benefits and contraindications for the following poses: Hasta Padanasana, Paschimottanasana, Halasana, Anuvittasana, Cakrasana, Chakrasana, Chandrasana, Ardha Bheka Asana, and Pawanmuktasana. For each pose, it explains how to perform the pose and hold body alignment, and discusses benefits such as flexibility, strength, and organ stimulation, and conditions that caution against the pose.
Yoga is an ancient practice that combines physical postures, breathing techniques, and meditation to promote mental and physical well-being. It originated in India and has a long history dating back to ancient texts like the Vedas and Upanishads. There are many different types of yoga that involve specific poses like Padahastasana, Ardh Matseyendrasana, and Trikonasana. Regular yoga practice provides benefits such as improved flexibility, strength, heart health, stress relief, and better sleep. Yoga principles focus on bringing harmony to the body and mind, and it can help reduce stress and improve academics in adolescents. Practicing yoga, meditation, breathing, and living a healthy lifestyle can enhance overall wellness
This document provides descriptions and instructions for performing several yoga poses (asanas). It begins with descriptions of the Tree pose (Vrikshasana), which involves balancing on one leg while extending the other leg and arms. Next, it outlines the Triangle pose (Trikonasana), which stretches the body into a triangular shape. Instructions are also provided for the Mountain pose (Tadasana), which improves posture, and the Crane pose (Bakasana), a balancing pose that strengthens the arms and core. Further details are given for the Plow pose (Halasana), which stretches the spine, and the Bow pose (Dhanurasana), which tones the abdomen and back. Benefits and precautions
The document discusses different categories and types of yoga poses (asanas). It provides details on standing poses like triangle pose and forward bends, sitting poses like full forward bend, and describes the proper form and benefits of poses like mountain pose and side twist. The document categorizes asanas based on body position like forward bends, backbends, and balancing poses, and also discusses their health benefits.
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3. PADAHASTASANA
(STANDING FORWARD)
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. PADAHASTASANA
(STANDING FORWARD)
PROCEDURE
1.Stand on the floor in an upright position with
your hands held loosely at your sides.
2. Lift your hands straight up and allow your
palms to lightly touch each other.
3. Exhale and stretch your arms out while slowly
bending at your waist.
4. Keep bending until your hands reach your
toes. Your chin should come in contact with
your knees.
5. Slide your fingers under your toes and hold
this position for 5-15 seconds.
6. Exhale and bend downwards from your hips
until your hands reach your toes.
7. Hold the toes with your hands and remain
steady. Relax.
BENEFITS
• Padahastasana is very effective
practice to remove abdomen fat.
• It is very useful in digestive
disorders.
• Gives a nice stretch to the thigh
muscles.
• Good practice to increase the
height.
• Increases the strength of thigh
muscles and calf muscles
5. CONTRAINDICATION-:
• People suffering from back pain should not practice Pada hastasana
• It should not be practiced if suffering from ulcer.
• Practice is prohibited for the people suffering from heart problems
• Those who have hypertension should not practice.
• Do not try to put much effort to stretch. Increase the practice
gradually.
6. MAHA MUDRA
(ROYAL GESTURE)
DESCRIPTION
• Maha Mudra or the Great Gesture is the
first Mudra mentioned in both Hatha
Yoga Pradeepika and Gheranda Samhita.
In Sanskrit, Maha means great
and Mudra means a gesture, attitude or
seal. Maha Mudra is a technique to raise
the human consciousness to higher
levels and for improving health. It is
highly recommended by yogis.
• Maha Mudra is best done in the morning
when the stomach is empty. It creates a
good ambience for meditation practices,
hence should be done before the start of
meditation.
7. MAHA MUDRA
PROCEDURE
Sit on the ground with legs straight.
The left foot should then be placed
on the right thigh so that the left
heel comes nearer the navel. Hold
right big toe with both hands and
bend forwards. Try to touch the
forehead wish the knee and elbow
with the ground. Now start deep
breathing inhale deeply, exhale
slowly, uniformly completely. Keep
the body relaxed and focus the mind
on the breath.
BENEFIT
• Provides the benefits of
pranayama and asana both.
Cures many diseases of the
stomach. Very useful in curing
seminal weakness.
8. CONTRAINDICATION-:
• Avoid practicing this posture during pregnancy or if you have high
blood pressure, glaucoma, or other disorders of the eye.
• You should also avoid this posture if you have had a recent abdominal
inflammation or surgery, or chronic or recent back inflammation or
injury.
9. HALASANA
(PLOW POSE)
DESCRIPTION-
• The practitioner lies on the floor,
lifts the legs, and then places them
behind the head. Experienced
practitioners may enter Halasana
from a standing position by tucking
chin to chest, placing hands on the
floor, walking the feet towards the
hands and bending at the elbows
to lower shoulders to the floor.
10. HALASANA
PROCEDURE
• Then release the breath step by step and get the
legs above the head and make it touch the ground.
• Make sure that the distance between the head
and the legs where it is touching the earth is more.
As far as keep the legs and toes straight.
• Then join the fingers of both the hands and keep it
below the back. At the time keep your back
straight vertically.
• At this stage give more pressure to the stomach by
increasing the pressure at the hip and keep the
legs parallel to the body or earth.
• Be in the normal breath as soon as possible and
come back to HALASANA
BENEFITS
• Halasana helps strengthens the back muscles especially it
gives a good stretch for spinal nerves and increases the
blood circulations.
• It balances the spleen and the liver and increases the
digestion and absorption activities properly.
• It balances the secretion of pancreas and protects the
body.
• The kidney gets strengthened and refreshed.
• Since it strengthens the liver the Red blood corpuscles
are increased and make you feel active.
• It strengthens the lungs and increases the immunity.
• It corrects the menstrual problems and the uterine
problems in women.
• It balances the endocrine glands and decreases the
infertility problems.
11. CONTRAINDICATION-:
• Diarrhea
• Menstruation
• Neck injury
• Asthma & high blood pressure: Practice Halasana with the legs supported on
props.
• Pregnancy: If you are experienced with this pose, you can continue to practice it
late into pregnancy. However, don't take up the practice of Halasana after you
become pregnant.
• With the feet on the floor, this pose is considered to be intermediate to
advanced. It is not advisable to perform the pose in this way without sufficient
prior experience or unless you have the supervision of an experienced instructor.
12. ARDHA CHAKRASANA
(HALF MOON POSE)
• rounding the shoulders. It helps to release the neck and
shoulders, relieving tension.
• It is thought to regulate the blood pressure, particularly
for those suffering from high blood pressure. This asana is
also said to have a cleansing effect on the nervous
system.
• On an energetic level, this posture energizes
the muladhara (root) and anahata (heart) chakras
because of the stability required for the pose, and its
heart-opening action. Ardha chakrasana (like all
backbends) is thought to awaken kundalini and bring the
energy of the body up through the spine. If blockages
such as emotional issues are encountered here, this can
cause difficult feelings to surface.
• It is recommended that backbends be practiced gently,
only moving deeper as the body and mind are ready.
• chakrasana is an effective posture for reducing stress and
aiding
DESCRIPTION
13. PROCEDURE
• Stand straight with feet together and arms
alongside the body.
• Balance your weight equally on both feet
• 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.
• Hold. Breathing in, come back up.
• Breathing out, bring the arms down and relax
BENEFITS
• Ardha Chakrasana stimulates the abdominal organs and aids
in digestion.
• The pose reduces flab in the waist and thighs.
• It helps to alleviate upper back pain. When you do Ardha
Chakrasana, your lung capacity improves and respiratory
disorders are cured. Hence, if you have upper back pain
owing to respiratory problems, you need to do Ardha
Chakrasana for relief.
• The pose relieves stress in the neck and shoulders.
• It tones the lower back muscles and improves flexibility of
back.
• It improves heart function and regulates blood pressure.
• Ardha Chakrasana stimulates ovaries and fallopian tubes and
hence addresses menstrual disorders.
• It aids in curing uterus problems.
• The pose is good for spondylitis.
14. CONTRAINDICATION
• 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.
15. SUPTA VAJRASANA
(THE SUPINE VAJRASANA)
DESCRIPTION
• Before attempting supta vajrsana, it is best to
master vajrasana. A variation of supta vajrasana
can be performed by those with lesser flexibility
levels in which the head does not rest on the floor
and the yogi's elbows support the recline.
• The mental health benefits of supta vajrasana
include helping to treat anger and other negative
emotions, calming the mind and improving focus.
• Supta vajrasana stimulates the svadisthana chakra,
which is the second chakra and the center of
creativity. A balanced svadisthana chakra helps to
connect with knowledge and improves perception.
As an abundant source of passion, the chakra
makes the yogi passionate about everything
he/she does, including their work.
16. SUPTA VAJRASANA
PROCEDURE
• Sit in vajrasana. Placing the palms on the floor beside the
buttocks, fingers pointing to the front
• Slowly bend back, placing the right forearm and the
elbow on the ground and then the left.
• Bring the crown of the head to the ground while arching
the back. Place the hands on the thighs.
• Try to keep the lower legs in contact with the floor. If
necessary, separate the knees.
• Make sure that you are not overstraining the muscles and
ligaments of the legs.
• Close the eyes and relax the body. Breathe deeply and
slowly in the final position.
• Release in the reverse order, breathing in and taking the
support of the elbows and the arms raise the head above
the ground.
• Then shift the body weight on the left arm and elbow by
sliding the body, then slowly coming to the starting
position.
BENEFITS
• It massages the abdominal organs alleviating digestive
ailments and constipation.
• It tones the spinal nerves, makes the back flexible and
realigns rounded shoulders. The nerves in the neck, the
thyroid and parathyroid glands are particularly
stimulated.
• The ribcage is stretched and expanded fully, which helps
to fill the lungs to its piaximum capacity and bringing
more oxygen into the system.
• It enhances courage and confidence level in the
personality.
• It is beneficial for those suffering from asthma, bronchitis
and other lung ailments.
• It loosens up the legs and strengthens them in
preparation for sitting in meditation asanas.
• It enhances creativity and intelligence as it increases the
circulation in the brain.
17. CONTRAINDICATION
• As per Vajrasana. Sciatica, slipped disc, sacral ailments, knee
problems. Straightening the legs first may dislocate the knee joints.
• Should not practice in case of very high blood pressure, slipped disc
or those who suffer from vertigo.
Pregnant women or undergoing mestruation cycle or if having knee
injuries or surgery, should avoid supta vajrasana.
18. DHANURASANA
(BOW POSE)
• DESCRIPTION
• This asana is the eighth pose in the 12 basic
postures of Hatha yoga. It is also the last of the
three back-bending poses in a standard Hatha yoga
class.
• In a spiritual practice, dhanurasana stimulates
the manipura (solar plexus) chakra, also called the
life source chakra, situated just above the navel.
Stimulating this chakra increases the digestive fire
and activates the flow of prana, or life energy.
Manipura chakra also represents the core Self and
is tied to the practitioner's sense of identity and
the ability to be confident and in control.
• Those with limited flexibility can use a strap to
reach the feet at first. If it is not possible to lift the
thighs away from the floor, legs can be boosted
slightly with a blanket. For more advanced
practitioners, this asana can be deepened by
performing it with thighs, knees, calves and inner
feet touching.
19. DHANURASANA
PROCEDURE
• Lie on your stomach
• Hold your both feet with your hands
making a back bend and positioning like a
bow.
• Pull your both feet slowly – slowly, as
much as you can.
• Look straight ahead with a smile in your
face .
• Keep the pose stable while paying
attention to your breath.
• After 1-20 seconds as you exhale,gently
bring your legs and chest to the ground
and relax.
BENEFIT
• Dhanurasana strengthens the back and
the abdomen at the same time.
• Keeps you active and energetic.
• It helps improve upon stomach disorders.
• Bow Pose also helps in reducing fat
around belly area.
• It is beneficial specifically to women as it
improves reproductive system and helps
improve menstrual disorders. .
• Helps alleviate hunchback
• Increases the appetite
• Bow Pose combines the benefits of the
Cobra and the Locust postures.
20. CONTRAINDICATION
• If a Person suffering from high blood pressure, backpain, headache,
migraine or abdomen surgery should not practice “Dhanurasana”.
• Ladies should not practice this during pregnancy and in periods.
21. MAYURASANA
(PEACOCK POSTURE)
DESCRIPTION
• Mayurasana offers a wide range of health
benefits. It strengthens the arms, tones
abdominal organs, improves digestion, boosts
energy and is an excellent detoxifier.
• This asana promotes mental health as well,
such as:
• Promotes sense of calm
• Improves focus
• Alleviates depression
• In spiritual practice, mayurasana activates
the manipura (solar plexus) chakra, which
governs vitality, balance and strength. This
chakra is associated with self-esteem,
willpower and spiritual ascent. Practicing this
asana also arouses kundalini, encouraging it
to move through the body.
22. MAYURASANA
PROCEDURE
• First kneel down on the floor.
• Then make sure that there is some space
between the legs.
• Now Join the hands and keep the palms in
between the gap of the legs
• Then bend a little and keep the abdomen on
the elbow of the hands.
• Stretch the legs one by one slowly and
straighten the elbows.
• After being at the same stage we have to be
there for some time and then release the
breath slowly and hold all your weight on the
elbow. Now bend your head little towards
front and raise your legs a little slanting.
• Be at the same position for 20 to 30 seconds.
Then slowly kneel down your legs and release
the hands.
BENEFIT
• Mayurasana makes the spinal cord straight
and rectifies the problems in it.
• It prevents the hip bone from decreasing in
density.
• It is helpful in rectifying the constipation.
• It induces the pancreas and helps in
preventing diabetes.
• It reduces the cholesterol accumulation in the
stomach.
• In increases the appetite.
• It strengthens the lungs.
• It strengthens the hands, legs and shoulders.
• It also strengthens the head and neck bones.
• It prevents the infertility.
23. CONTRAINDICATION
• Any powerful yoga practice should be used with respect. If you have
wrist, elbow or shoulder issues, be very careful about placing your
entire body weight in your wrists. Some other common sense
contraindications include: pregnancy, menstruation and serious
intestinal problems. It also should be avoided if you are dealing with
an ulcer, hernia, heart disease, high blood pressure, brain tumors and
ear, eye, or nose infections. Because this pose is deeply detoxifying
and can release built up toxins into the system, notice if you don’t feel
well after practicing it. Reduce the amount of time and the
repetitions of this pose and work on cleansing through diet before
building up to longer holds.
24. TADASANA
(PALMYRA POSTURE)
DESCRIPTION
• The name, tadasana, comes from the
Sanskrit tada meaning “mountain.” In tadasana the
intention is to cultivate the strength, stability and stillness
of a mountain. A related term, samasthiti, means to
establish an equal or steady stance at the front of one's
mat while in tadasana.
• Tadasana is both physically and mentally grounding, and
can be used to form a connection with the earth. It can be
deepened by closing the eyes to challenge the balance
further.
• The drishti, or focal point, for tadasana is the end of the
nose, or nasagra drishti, which helps to make the pose
more introspective. All
three bandhas: uddiyana bandha, mula bandha
and jalandhara bandha can be engaged during tadasana.
• Tadasana is considered a good pose for balancing the root
chakra.
25. TADASANA
• PROCEDURE
• Stand straight on the ground, and take a small gap
between your feet.
• With deeply breathe (inhale), raise your both arms.
• Keep your arms upward by interlocking your
fingers.
• Now come on the toes by raising your heels
simultaneously
• Feel the pressure of stretching from toes to fingers.
• Try to maintain this pose as long as you can with
slow and deep breathing.
• Now come to the original position with deep
breathing (exhale).
• You can perform the number of rounds as per your
convenience after having relaxation for a while.
•BENEFIT
• Due to deep breathing it provides strength and
expansion to the lungs.
• This is the best exercise to increase the height.
• Develops and activates the nerves of the entire
body.
• It gives strength to vertebral column and heart.
• Also Good for regulating the menstrual cycle in
women.
• Cures the problems related to the indigestion.
• Give strength to arms and legs.
• Helps to remove lethargy from body.
• It reduces the problem of flat feet.
26. CONTRAINDICATION
• Person who is suffering from headaches, low blood pressure and
insomnia are advised to do this asana after consulting the yoga
instructor.
• During pregnancy skip this asana. adasana is one of the less
challenging standing poses and fairly easy to perform. There really are
not any contraindications. Like with any other yoga posture, if you
have serious health problems, please consult your physician. If you
have a severe headache or extremely low blood pressure this pose
might not be for you.
27. BAKASANA
(CRANE POSE)
DESCRIPTION
• Bakasana is an arm balance asana
in yoga. The practitioner can begin
either in crow pose or, for a more
advanced transition, in a head
stand. From crow pose, the
practitioner straightens the arms to
imitate the longer legs of the
crane. From a head stand, the
practitioner lowers the legs and
redistributes the weight of the
body until the bent knees are near
the arm pits and the buttocks are
lifted.
28. BAKASANA
PROCEDURE
• Stand in the position of Tadasana.
• After taking the position of Tadasana, come down to the
Uttanasana position.
• While doing Uttanasana, keep your hands on the floor just in
front of your feet. For this, you’ll need to bend a little more
from your hips.
• If you’re not capable to balance properly, attempt to keep a
fold blanket below your hands so your body gets a platform
to rest on.
• Now Bend your arms a bit (as much as possible).
• Attempt to carry your left leg up within the air.
• Fold your knee and take a look at to rest your left knee on the
outer facet of your left arm.
• Fold the right leg from the knee and take a look at to put the
right knee on the outer facet of the right arm.
• There ought to be acceptable distance between each your
hands, so it becomes easier for you to balance your body on
your hands.
• Stay steady during this position for concerning 15-20
seconds, after that slowly-slowly release.
• Repeat this process three times a day.
BENEFIT
• Regular practice of this pose will increase mental
and physical strength.
• Helps in to make your body more flexible.
• It increases endurance capacity.
• Practicing this posture on a daily routine helps you
in strengthening your forearms, wrists and
shoulders.
• It provides a decent stretch to your higher back
and even strengthens your abdominal muscles.
29. CONTRAINDICATION
• Any wrist or lower back injury
• Bakasana (Crane pose) is contraindicated for pregnant women and
people, which suffer from progressive joints diseases in the acute
phase.
• Doing bakasana the first times you may fall head forward due to the
faint arm muscles and the lack of the coordination. Please put
something soft ahead you during practicing bakasana for avoiding the
annoying injury.
30. NAUKASANA
(BOAT POSE)
DESCRIPTION
• Sanskrit ‘nauka’means ‘boat’ and
‘asana' means ‘pose’. So this asana
is called as ’Naukasana’. While
practicing boat pose you will see
the entire body takes a shape of a
boat. This boat pose is beneficial to
cure many physical disorders.
Basically naukasana helps to
strengthen the lungs, liver and
pancreas. Helps to increases the
circulation of blood and maintain
the sugar level.
31. NOKASANA
• PROCEDURE
• Lie flat on your back on the yoga mat with
your arms by your side.
• Relax in this position for some time and keep
breathing normally.
• Now inhale slowly and lift your both legs as
per shown in the above image.
• Keep legs straight and should not be bent.
• Raise your upper body to touch your legs with
both hands.
• Try to maintain the angle of 45 degrees.
• Hold your breath and the posture for 10-15
seconds. You can increase the time of holding
posture by practicing regularly.
• Now exhale slowly and get back to your
starting position.
BENEFIT
• Helps to reduce belly fat.
• Improve the function of junction.
• Good for developing six pack ABS.
• Regulates the function of pancreas, liver and
lungs.
• Strengthens abdominal muscles.
• Good for diabetes patient to maintain the
sugar level.
• Improves the blood circulation.
• Strengthens the muscles of thigh, hips, necks
and shoulder.
• Improves the function of kidney , thyroids and
prostate glands.
32. CONTRAINDICATION
• 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.