INTRODUCTION
In Sanskrit, the word asana translates to “seat”. Asana is the physical practice of yoga and relates to
the body. Asana is also another name for the poses or postures of yoga. “Asana” are sometimes
incorrectly used as another word for yoga, but it is indeed only one component of yoga practise. In
other words, yoga poses are used to do yoga, but the yoga poses themselves are not yoga. Asanas
are physical postures that exercise the entire body, stretch and tone the muscles and joints, the
spine and entire skeletal system. They have a beneficial effect not only on the body frame, but also
on the internal organs, glands and nerves, keeping all systems healthy. Asanas reduce stress,
enhance relaxation and revitalize body, mind and spirit.
According to the yogic scriptures there were originally 8,400,000 asanas, which are representative of
the 8,400,00 incarnations that one has to attain liberation from the birth‐death cycle. Over time,
these asanas were modified and brought down to a few hundred by Rishis and Yogis.
As per Patanjali Asana means a state of physical and mental calmness, to be steady and comfortable.
Patanjali in the Yoga Sutras says “Sthiram sukham aasanam”, meaning that yogasanas are positions
which is comfortable and steady. This is particularly important in meditation when a practitioner has
to sit comfortably in one position for a long time. This is in relation to Rajayoga, as asana here refers
to the sitting position.
HISTORY OF YOGA ASANAS
The history of Yoga Asanas can be traced from Vedic scripture to the modern period, throughout
which they underwent successive modifications. Yoga as a discipline was detailed first by Patanjali in
his Yoga Sutras. However, a physical culture existed prior to this, and Patanjali`s achievement lies in
collating all these diverse traditions.
Atharva Veda Samhita is one of the earliest text to mention yoga asanas in a specifically yogic
context. According to yoga tradition `asanas` means `to be established in a particular posture`.
There are various references in the Vedas, Brahmanas and Upanishads which indicate that the
practices must have already been in existence prior to their being noted in these texts. Meditative
postures were modified before the whole system of physical education was finally perfected by the
early Hatha Yoga practitioners.
Atharva Veda Samhita and the Patanajali Yoga Sutra mentioned asanas in general as postures
beneficial for spiritual development. Although Patanjali does not mention specific asanas, it is the
first text to identify right posture or asanas as part of Yogic practise. Indeed, Asanas in the Yoga
Sutras of Patanjali form the third limb of the eightfold Ashtanga Yoga.
Later Yoga treatises like the Hatha Yoga Pradipika and the Yoga Upanishads provided detailed
descriptions of several specific Yoga Asanas. Modern works largely refer to these texts while
detailing Asanas.
Modern yoga manuals are based on concepts and ideology of Hatha Yoga and Patanaj
Asanas - yoga teacher training course project work karuna yoga vidya peetham....Karuna Yoga Vidya Peetham
INTRODUCTION
In Sanskrit, the word asana translates to “seat”. Asana is the physical practice of yoga and relates to
the body. Asana is also another name for the poses or postures of yoga. “Asana” are sometimes
incorrectly used as another word for yoga, but it is indeed only one component of yoga practise. In
other words, yoga poses are used to do yoga, but the yoga poses themselves are not yoga. Asanas
are physical postures that exercise the entire body, stretch and tone the muscles and joints, the
spine and entire skeletal system. They have a beneficial effect not only on the body frame, but also
on the internal organs, glands and nerves, keeping all systems healthy. Asanas reduce stress,
enhance relaxation and revitalize body, mind and spirit.
According to the yogic scriptures there were originally 8,400,000 asanas, which are representative of
the 8,400,00 incarnations that one has to attain liberation from the birth‐death cycle. Over time,
these asanas were modified and brought down to a few hundred by Rishis and Yogis.
As per Patanjali Asana means a state of physical and mental calmness, to be steady and comfortable.
Patanjali in the Yoga Sutras says “Sthiram sukham aasanam”, meaning that yogasanas are positions
which is comfortable and steady. This is particularly important in meditation when a practitioner has
to sit comfortably in one position for a long time. This is in relation to Rajayoga, as asana here refers
to the sitting position.
HISTORY OF YOGA ASANAS
The history of Yoga Asanas can be traced from Vedic scripture to the modern period, throughout
which they underwent successive modifications. Yoga as a discipline was detailed first by Patanjali in
his Yoga Sutras. However, a physical culture existed prior to this, and Patanjali`s achievement lies in
collating all these diverse traditions.
Atharva Veda Samhita is one of the earliest text to mention yoga asanas in a specifically yogic
context. According to yoga tradition `asanas` means `to be established in a particular posture`.
There are various references in the Vedas, Brahmanas and Upanishads which indicate that the
practices must have already been in existence prior to their being noted in these texts. Meditative
postures were modified before the whole system of physical education was finally perfected by the
early Hatha Yoga practitioners.
Atharva Veda Samhita and the Patanajali Yoga Sutra mentioned asanas in general as postures
beneficial for spiritual development. Although Patanjali does not mention specific asanas, it is the
first text to identify right posture or asanas as part of Yogic practise. Indeed, Asanas in the Yoga
Sutras of Patanjali form the third limb of the eightfold Ashtanga Yoga.
Later Yoga treatises like the Hatha Yoga Pradipika and the Yoga Upanishads provided detailed
descriptions of several specific Yoga Asanas. Modern works largely refer to these texts while
detailing Asanas.
Modern yoga manuals are based on concepts and ideology of Hatha Yoga and Patanaj
From the outside yoga can seem like an esoteric, mystical endeavor exclusively reserved to Tibetan monks and spiritual adepts. This could not be further from the truth. Yoga is not only accessible to anyone, it is easy to learn if you have the right mindset and the benefits are only a few minutes away.
In fact, several studies have conformed that a single yoga class for inpatients at a psychiatric hospital had the ability to significantly reduce tension, anxiety, depression, anger, hostility, and fatigue.
The document discusses forward bending asanas taught in the 200-hour Hatha Yoga teacher training course at the Karuna Yoga Maha Vidya Peetham in Bangalore, India. It explains that forward bending asanas use gravity to stretch muscles and induce relaxation, helping to increase flexibility and relieve stress. The training focuses on basic asanas at first, then more advanced poses as flexibility improves. It emphasizes performing the asanas correctly to safely stretch the back and abdominal organs and improve health and vitality.
This document provides instructions for a basic yoga session that can be done at home in 30 minutes. It describes the seven types of body movements in yoga and some of the main postures and exercises included in a basic session. These include warm up poses like corpse pose and easy pose, as well as more advanced poses like headstand, shoulder stand, cobra pose, and triangle pose. The document emphasizes starting slowly, focusing on breathing, and practicing under the guidance of a teacher if possible.
The document discusses the importance of asanas in yoga. It outlines the history and origins of different asanas and how they were inspired by natural poses from animals and objects. The benefits of practicing asanas are described as improving flexibility, strengthening muscles, reducing stress and anxiety, and enhancing concentration. Common asanas are explained like mountain pose, cobra pose, and headstand which aid in strengthening the spine, shoulders, core and improving balance and posture. In conclusion, the author emphasizes that yoga is a way of living in harmony through different physical poses and being present in the moment.
With the dizzying array of yoga styles being practiced the world over, it can often seem a little overwhelming when trying to understand the differences between them. While many of these varying disciplines may share similar characteristics, each type is unique and not all styles are suitable for every person wanting to practice yoga.
Yoga can be categorized into modern yoga and traditional hath yoga. Asanas, or poses, are derived from Sanskrit and mean "seat"; they can be practiced by all levels. These poses provide physical and mental benefits. Famous yoga teacher B.K.S. Iyengar said yoga creates harmony from the rhythm of the body, melody of the mind, and symphony of the soul.
Asanas - yoga teacher training course project work karuna yoga vidya peetham....Karuna Yoga Vidya Peetham
INTRODUCTION
In Sanskrit, the word asana translates to “seat”. Asana is the physical practice of yoga and relates to
the body. Asana is also another name for the poses or postures of yoga. “Asana” are sometimes
incorrectly used as another word for yoga, but it is indeed only one component of yoga practise. In
other words, yoga poses are used to do yoga, but the yoga poses themselves are not yoga. Asanas
are physical postures that exercise the entire body, stretch and tone the muscles and joints, the
spine and entire skeletal system. They have a beneficial effect not only on the body frame, but also
on the internal organs, glands and nerves, keeping all systems healthy. Asanas reduce stress,
enhance relaxation and revitalize body, mind and spirit.
According to the yogic scriptures there were originally 8,400,000 asanas, which are representative of
the 8,400,00 incarnations that one has to attain liberation from the birth‐death cycle. Over time,
these asanas were modified and brought down to a few hundred by Rishis and Yogis.
As per Patanjali Asana means a state of physical and mental calmness, to be steady and comfortable.
Patanjali in the Yoga Sutras says “Sthiram sukham aasanam”, meaning that yogasanas are positions
which is comfortable and steady. This is particularly important in meditation when a practitioner has
to sit comfortably in one position for a long time. This is in relation to Rajayoga, as asana here refers
to the sitting position.
HISTORY OF YOGA ASANAS
The history of Yoga Asanas can be traced from Vedic scripture to the modern period, throughout
which they underwent successive modifications. Yoga as a discipline was detailed first by Patanjali in
his Yoga Sutras. However, a physical culture existed prior to this, and Patanjali`s achievement lies in
collating all these diverse traditions.
Atharva Veda Samhita is one of the earliest text to mention yoga asanas in a specifically yogic
context. According to yoga tradition `asanas` means `to be established in a particular posture`.
There are various references in the Vedas, Brahmanas and Upanishads which indicate that the
practices must have already been in existence prior to their being noted in these texts. Meditative
postures were modified before the whole system of physical education was finally perfected by the
early Hatha Yoga practitioners.
Atharva Veda Samhita and the Patanajali Yoga Sutra mentioned asanas in general as postures
beneficial for spiritual development. Although Patanjali does not mention specific asanas, it is the
first text to identify right posture or asanas as part of Yogic practise. Indeed, Asanas in the Yoga
Sutras of Patanjali form the third limb of the eightfold Ashtanga Yoga.
Later Yoga treatises like the Hatha Yoga Pradipika and the Yoga Upanishads provided detailed
descriptions of several specific Yoga Asanas. Modern works largely refer to these texts while
detailing Asanas.
Modern yoga manuals are based on concepts and ideology of Hatha Yoga and Patanaj
From the outside yoga can seem like an esoteric, mystical endeavor exclusively reserved to Tibetan monks and spiritual adepts. This could not be further from the truth. Yoga is not only accessible to anyone, it is easy to learn if you have the right mindset and the benefits are only a few minutes away.
In fact, several studies have conformed that a single yoga class for inpatients at a psychiatric hospital had the ability to significantly reduce tension, anxiety, depression, anger, hostility, and fatigue.
The document discusses forward bending asanas taught in the 200-hour Hatha Yoga teacher training course at the Karuna Yoga Maha Vidya Peetham in Bangalore, India. It explains that forward bending asanas use gravity to stretch muscles and induce relaxation, helping to increase flexibility and relieve stress. The training focuses on basic asanas at first, then more advanced poses as flexibility improves. It emphasizes performing the asanas correctly to safely stretch the back and abdominal organs and improve health and vitality.
This document provides instructions for a basic yoga session that can be done at home in 30 minutes. It describes the seven types of body movements in yoga and some of the main postures and exercises included in a basic session. These include warm up poses like corpse pose and easy pose, as well as more advanced poses like headstand, shoulder stand, cobra pose, and triangle pose. The document emphasizes starting slowly, focusing on breathing, and practicing under the guidance of a teacher if possible.
The document discusses the importance of asanas in yoga. It outlines the history and origins of different asanas and how they were inspired by natural poses from animals and objects. The benefits of practicing asanas are described as improving flexibility, strengthening muscles, reducing stress and anxiety, and enhancing concentration. Common asanas are explained like mountain pose, cobra pose, and headstand which aid in strengthening the spine, shoulders, core and improving balance and posture. In conclusion, the author emphasizes that yoga is a way of living in harmony through different physical poses and being present in the moment.
With the dizzying array of yoga styles being practiced the world over, it can often seem a little overwhelming when trying to understand the differences between them. While many of these varying disciplines may share similar characteristics, each type is unique and not all styles are suitable for every person wanting to practice yoga.
Yoga can be categorized into modern yoga and traditional hath yoga. Asanas, or poses, are derived from Sanskrit and mean "seat"; they can be practiced by all levels. These poses provide physical and mental benefits. Famous yoga teacher B.K.S. Iyengar said yoga creates harmony from the rhythm of the body, melody of the mind, and symphony of the soul.
This document discusses the benefits and growing popularity of yoga. It notes that yoga helps attain inner peace and maintain physical fitness while also being beneficial for stress reduction and disease management. It further summarizes that yoga instructor is a rewarding and flexible career that is in rising demand, though it requires dedication and practice. The document also outlines some basic yoga postures and their health benefits.
How to do Safe and complete yoga asana is the first question that comes in the mind of beginners. Over 100 exercises are listed in yoga exercises. You don't have to learn all in the beginning. All poses help in the muscular actions and movements that makes more body strength.Learning these basic asanas is essential for your journey to yoga. Most of the asanas are repeated in the yoga classes as the basic one. We talk to yoga experts and get these ten best tips for yoga exercises for beginners.They also give a suggestion about how the beginners should approach these asanas and how they can change and do as comfortable for them. Because of the different strength, ability, and flexibility, you have to be careful during the yoga session. We recommend you if you want to join yoga retreats or yoga teacher training, then go to the following link for more query.This school is the best yoga teacher training in rishikesh india .
Discover the physical, mental, and emotional benefits of yoga. Learn how yoga can improve your flexibility, strength, and reduce stress in this ultimate guide.
84 Essential Yoga Poses to Revitalize Mind, Body, and Spirit.pdfm8013398
Essential Yoga Poses
84 Essential Yoga Poses is an ancient practice that encompasses various physical, mental, and spiritual techniques aimed at harmonizing the body and mind. Among the myriad elements of yoga, asanas, or postures, hold a significant place. From beginners to advanced practitioners, yoga asanas offer a plethora of benefits, ranging from physical fitness to mental well-being. Let’s delve into a comprehensive 84 Essential Yoga Poses categorized based on difficulty levels and purposes.
Yoga is an ancient system that encompasses the body, mind and spirit. It originated from Sanskrit and means 'to join' or 'unite'. There are four main streams of yoga according to Swami Vivekananda: karma yoga (perfection through action), bhakti yoga (perfection through love), raja yoga (perfection through meditation), and jnana yoga (perfection through knowledge). Yoga postures, called asanas, aim to improve flexibility, balance and strength. Common asanas include tree pose, cobra pose and child's pose. In addition to asanas, yoga includes breathing exercises called pranayama and meditation techniques to relax the body and mind.
The document provides summaries of yoga sequences for different goals including stress relief, energy gain, and sleep improvement. It describes the poses and flow of asanas included in sample sequences for each goal. For stress relief, it recommends starting with pranayama and gentle warm-ups before calming poses and final relaxation. For energy generation, it suggests beginning with energizing pranayama and warm-ups followed by strengthening poses and short relaxation. For better sleep, the sequence starts with relaxing pranayama and gentle stretches before bed.
GURU - MEANING
"Gu" means dark and "Ru" means light. So, "Guru" can be roughly translated as darkness to light, or possibly one who leads from darkness to light. The Guru is a teacher who guides the
Shishya's (student’s) life or a spiritual mentor who leads the shishya from blindness or ignorance to bliss, wisdom, and enlightenment.
Asanas work through five main principles:
1. Using gravity to increase blood flow to targeted organs and glands
2. Massaging organs through positioning to stimulate targeted areas
3. Stretching muscles and ligaments to relax them and increase blood flow
4. Deep breathing to increase oxygen and prana to targeted areas
5. Concentration on targeted areas to further increase circulation and prana
This document discusses yoga for physical stamina development. It begins with an introduction that describes how yoga aims to develop physical strength not just for the body but to raise oneself to higher levels of being. It explains how yoga uses both physical exercises and relaxation in asanas to build strength and stamina while keeping the body balanced. The document then covers how different body systems like the musculoskeletal and cardiorespiratory systems contribute to physical fitness. It also discusses muscle physiology and how yoga can improve strength and endurance through techniques that influence metabolism.
The document summarizes four yoga poses (asanas) that can help prevent and reduce obesity:
1. Vajrasana focuses on improving digestion and reducing belly fat.
2. Trikonasana stretches the hips and shoulders while strengthening the core.
3. Ardha Matsyendrasana twists the torso to improve circulation and digestion.
4. Pada Hastasana massages organs and improves metabolism.
The poses are described along with their benefits, proper form, and any precautions.
This document provides an overview of the Yin yoga practice and its health benefits. It describes several Yin yoga poses such as Melting Heart, Bound Angle, Camel, Child's Pose, and Frog and explains how each pose stretches different parts of the body and affects meridians and organs. It recommends holding Yin poses for 3-5 minutes to allow the tissues to relax and lengthen. The document aims to educate readers on Yin yoga and its health benefits through detailed descriptions of sample poses.
Sukhasana is a Sanskrit word in which sukha means 'bliss', and asana means 'yoga posture'. Sukhasana is a yoga practice whose main purpose is to provide concentration, stability, and peace of mind. It helps to stabilize the mind for the practice of meditation and samadhi and plays an excellent role in providing a comfortable and stable state to the body.
Sukhasana is very similar to Siddhasana, Padmasana, Vajrasana and Swastikasana.
If seen, this is the easiest yoga posture for meditation which can be done by people of any age group. Especially suitable for old age. Since the practice of this yoga gives relaxation to the seeker, it is also known as Aaram Mudra, Pleasant Mudra, or Gentle Mudra.The literal meaning of Sukhasana is to sit comfortably. Its regular practice also helps in awakening the chakras and kundalini.
Significance of Setu Bandha Sarvangasana in Healthy Lifeijtsrd
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. Setu Bandha SarvangAsana is often referred to as the Bridge Pose. This Asana stretches and tones the neck, spine, and chest. Practicing this Asana reduces depression, stress, and anxiety and calms the brain. The lungs are opened up, and thyroid problems are reduced. Setu Bandha SarvangAsana Bridge Pose greatly benefits pregnant women and also helps alleviate menstrual pain and symptoms of menopause. It also aids high blood pressure, sinusitis, asthma, insomnia, and osteoporosis. Dr. Jyoti Gangwal | Dr. Sanjay Kholiya | Dr. Neha Kumawat | Dr. Vikash Bhatnagar "Significance of Setu Bandha Sarvangasana in Healthy Life" Published in International Journal of Trend in Scientific Research and Development (ijtsrd), ISSN: 2456-6470, Volume-4 | Issue-4 , June 2020, URL: https://www.ijtsrd.com/papers/ijtsrd30896.pdf Paper Url :https://www.ijtsrd.com/medicine/ayurvedic/30896/significance-of-setu-bandha-sarvangasana-in-healthy-life/dr-jyoti-gangwal
Wheel Pose Yoga, often called Chakrasana, is a dynamic and stimulating posture that embodies strength and flexibility. This iconic yoga pose, resembling the shape of a wheel, holds a significant place in the practice, offering an array of physical and mental benefits. The essence of Wheel Pose Yoga lies in its ability to open the heart, expand the chest, and rejuvenate the entire body. Also known as Upward Bow Pose, mastering Wheel Pose Yoga involves a graceful spine arch, an uplifting extension through the arms and legs, and a harmonious coordination of breath and movement. Let's delve deeper into the intricacies of Wheel Pose Yoga, exploring its origins, the wealth of advantages it offers, and the step-by-step guide to practicing this empowering asana effectively.
Backward bending asanas strengthen the muscles of the spine while decompressing the spinal nerves. They stimulate the body and encourage deep inhalation by expanding the chest. Examples that will be taught in the 200-hour teacher training program include techniques to properly perform these asanas as well as specific asanas like bhujangasana, ardhashalabasana, and gomukhasana. Caution is advised for certain groups, like those with lumbar lordosis or pregnant women, and trainees will learn to determine which asanas are appropriate for different bodies.
The prayer document presents a Sanskrit prayer with its English translation. The prayer is chanted at the beginning and end of yoga sessions and meditation to invoke spiritual peace and tranquility within oneself. It is believed that chanting the "om shanti" mantra three times can help attain peace on three levels of consciousness - when awake, asleep, and dreaming. The mantra is considered an effective prayer to reach out to the divine for spiritual peace and protection.
Surya Namaskar is a series of 12 yoga poses done as a flow that is said to have originated in ancient India. The poses include prayer pose, raised arms pose, hands to feet posture, equestrian pose, mountain pose, salute with eight points, cobra pose, mountain pose again, equestrian pose again, hands to feet posture again, raised arms pose again and prayer pose again. Each pose has benefits like stretching, strengthening, toning muscles and organs. The flow is accompanied by mantras and helps energize the body and mind through the symbolic connection to the sun.
Backward bending asanas help to strengthen the spine and abdominal muscles. They stimulate the nervous system by extending the spine and encourage deep inhalation. Some examples are dynamic postures that require strength and energy to perform against gravity. Regular practice of backward and forward bending asanas can correct muscular imbalances and help address issues like back pain. However, certain populations like those with lumbar lordosis or pregnant women may need to modify or avoid some poses.
Forward bending asanas use gravity to passively stretch muscles by bending the body forward. They induce relaxation through introspection and countering the effects of extroversion from backward bends. Regular practice of forward bends under guidance can help people living sedentary, stressful lives in cities to improve flexibility and reduce physical and mental stiffness. Forward bends are also associated with humility and help reduce fear and tension held in the back. They massage internal organs, strengthen the back muscles through compression, and improve spine and nerve health.
Benefits:
Your left hand faces up, ready to receive energy and inspiration. As your left arm comes across your body it creates an energetic circuit, completed when your right hand touches the earth. Your right hand acts like a lightning rod, grounding the energy running through your left hand.
Bhramari Pranayama
Sit on Padmasana or Siddhasana. Inhale rapidly through both nostrils making sound of Bhramara, the bee, and exhale rapidly through both nostrils, making the humming sound. In the end inhale through both nostrils, retain the breath as long as you can do it comfortably and then exhale slowly through both nostrils. The joy which the practitioner gets in making the Kumbhaka is unlimited and indescribable. In the beginning, heat of the body is increased as the circulation of blood is quickened. In the end the body-heat is decreased by perspiration. By success in this Bhramari Kumbhaka the Yogic student gets success in Samadhi.
More Related Content
Similar to Asanas - yoga teacher training course project work karuna yoga vidya peetham.pdf
This document discusses the benefits and growing popularity of yoga. It notes that yoga helps attain inner peace and maintain physical fitness while also being beneficial for stress reduction and disease management. It further summarizes that yoga instructor is a rewarding and flexible career that is in rising demand, though it requires dedication and practice. The document also outlines some basic yoga postures and their health benefits.
How to do Safe and complete yoga asana is the first question that comes in the mind of beginners. Over 100 exercises are listed in yoga exercises. You don't have to learn all in the beginning. All poses help in the muscular actions and movements that makes more body strength.Learning these basic asanas is essential for your journey to yoga. Most of the asanas are repeated in the yoga classes as the basic one. We talk to yoga experts and get these ten best tips for yoga exercises for beginners.They also give a suggestion about how the beginners should approach these asanas and how they can change and do as comfortable for them. Because of the different strength, ability, and flexibility, you have to be careful during the yoga session. We recommend you if you want to join yoga retreats or yoga teacher training, then go to the following link for more query.This school is the best yoga teacher training in rishikesh india .
Discover the physical, mental, and emotional benefits of yoga. Learn how yoga can improve your flexibility, strength, and reduce stress in this ultimate guide.
84 Essential Yoga Poses to Revitalize Mind, Body, and Spirit.pdfm8013398
Essential Yoga Poses
84 Essential Yoga Poses is an ancient practice that encompasses various physical, mental, and spiritual techniques aimed at harmonizing the body and mind. Among the myriad elements of yoga, asanas, or postures, hold a significant place. From beginners to advanced practitioners, yoga asanas offer a plethora of benefits, ranging from physical fitness to mental well-being. Let’s delve into a comprehensive 84 Essential Yoga Poses categorized based on difficulty levels and purposes.
Yoga is an ancient system that encompasses the body, mind and spirit. It originated from Sanskrit and means 'to join' or 'unite'. There are four main streams of yoga according to Swami Vivekananda: karma yoga (perfection through action), bhakti yoga (perfection through love), raja yoga (perfection through meditation), and jnana yoga (perfection through knowledge). Yoga postures, called asanas, aim to improve flexibility, balance and strength. Common asanas include tree pose, cobra pose and child's pose. In addition to asanas, yoga includes breathing exercises called pranayama and meditation techniques to relax the body and mind.
The document provides summaries of yoga sequences for different goals including stress relief, energy gain, and sleep improvement. It describes the poses and flow of asanas included in sample sequences for each goal. For stress relief, it recommends starting with pranayama and gentle warm-ups before calming poses and final relaxation. For energy generation, it suggests beginning with energizing pranayama and warm-ups followed by strengthening poses and short relaxation. For better sleep, the sequence starts with relaxing pranayama and gentle stretches before bed.
GURU - MEANING
"Gu" means dark and "Ru" means light. So, "Guru" can be roughly translated as darkness to light, or possibly one who leads from darkness to light. The Guru is a teacher who guides the
Shishya's (student’s) life or a spiritual mentor who leads the shishya from blindness or ignorance to bliss, wisdom, and enlightenment.
Asanas work through five main principles:
1. Using gravity to increase blood flow to targeted organs and glands
2. Massaging organs through positioning to stimulate targeted areas
3. Stretching muscles and ligaments to relax them and increase blood flow
4. Deep breathing to increase oxygen and prana to targeted areas
5. Concentration on targeted areas to further increase circulation and prana
This document discusses yoga for physical stamina development. It begins with an introduction that describes how yoga aims to develop physical strength not just for the body but to raise oneself to higher levels of being. It explains how yoga uses both physical exercises and relaxation in asanas to build strength and stamina while keeping the body balanced. The document then covers how different body systems like the musculoskeletal and cardiorespiratory systems contribute to physical fitness. It also discusses muscle physiology and how yoga can improve strength and endurance through techniques that influence metabolism.
The document summarizes four yoga poses (asanas) that can help prevent and reduce obesity:
1. Vajrasana focuses on improving digestion and reducing belly fat.
2. Trikonasana stretches the hips and shoulders while strengthening the core.
3. Ardha Matsyendrasana twists the torso to improve circulation and digestion.
4. Pada Hastasana massages organs and improves metabolism.
The poses are described along with their benefits, proper form, and any precautions.
This document provides an overview of the Yin yoga practice and its health benefits. It describes several Yin yoga poses such as Melting Heart, Bound Angle, Camel, Child's Pose, and Frog and explains how each pose stretches different parts of the body and affects meridians and organs. It recommends holding Yin poses for 3-5 minutes to allow the tissues to relax and lengthen. The document aims to educate readers on Yin yoga and its health benefits through detailed descriptions of sample poses.
Sukhasana is a Sanskrit word in which sukha means 'bliss', and asana means 'yoga posture'. Sukhasana is a yoga practice whose main purpose is to provide concentration, stability, and peace of mind. It helps to stabilize the mind for the practice of meditation and samadhi and plays an excellent role in providing a comfortable and stable state to the body.
Sukhasana is very similar to Siddhasana, Padmasana, Vajrasana and Swastikasana.
If seen, this is the easiest yoga posture for meditation which can be done by people of any age group. Especially suitable for old age. Since the practice of this yoga gives relaxation to the seeker, it is also known as Aaram Mudra, Pleasant Mudra, or Gentle Mudra.The literal meaning of Sukhasana is to sit comfortably. Its regular practice also helps in awakening the chakras and kundalini.
Significance of Setu Bandha Sarvangasana in Healthy Lifeijtsrd
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. Setu Bandha SarvangAsana is often referred to as the Bridge Pose. This Asana stretches and tones the neck, spine, and chest. Practicing this Asana reduces depression, stress, and anxiety and calms the brain. The lungs are opened up, and thyroid problems are reduced. Setu Bandha SarvangAsana Bridge Pose greatly benefits pregnant women and also helps alleviate menstrual pain and symptoms of menopause. It also aids high blood pressure, sinusitis, asthma, insomnia, and osteoporosis. Dr. Jyoti Gangwal | Dr. Sanjay Kholiya | Dr. Neha Kumawat | Dr. Vikash Bhatnagar "Significance of Setu Bandha Sarvangasana in Healthy Life" Published in International Journal of Trend in Scientific Research and Development (ijtsrd), ISSN: 2456-6470, Volume-4 | Issue-4 , June 2020, URL: https://www.ijtsrd.com/papers/ijtsrd30896.pdf Paper Url :https://www.ijtsrd.com/medicine/ayurvedic/30896/significance-of-setu-bandha-sarvangasana-in-healthy-life/dr-jyoti-gangwal
Wheel Pose Yoga, often called Chakrasana, is a dynamic and stimulating posture that embodies strength and flexibility. This iconic yoga pose, resembling the shape of a wheel, holds a significant place in the practice, offering an array of physical and mental benefits. The essence of Wheel Pose Yoga lies in its ability to open the heart, expand the chest, and rejuvenate the entire body. Also known as Upward Bow Pose, mastering Wheel Pose Yoga involves a graceful spine arch, an uplifting extension through the arms and legs, and a harmonious coordination of breath and movement. Let's delve deeper into the intricacies of Wheel Pose Yoga, exploring its origins, the wealth of advantages it offers, and the step-by-step guide to practicing this empowering asana effectively.
Backward bending asanas strengthen the muscles of the spine while decompressing the spinal nerves. They stimulate the body and encourage deep inhalation by expanding the chest. Examples that will be taught in the 200-hour teacher training program include techniques to properly perform these asanas as well as specific asanas like bhujangasana, ardhashalabasana, and gomukhasana. Caution is advised for certain groups, like those with lumbar lordosis or pregnant women, and trainees will learn to determine which asanas are appropriate for different bodies.
The prayer document presents a Sanskrit prayer with its English translation. The prayer is chanted at the beginning and end of yoga sessions and meditation to invoke spiritual peace and tranquility within oneself. It is believed that chanting the "om shanti" mantra three times can help attain peace on three levels of consciousness - when awake, asleep, and dreaming. The mantra is considered an effective prayer to reach out to the divine for spiritual peace and protection.
Surya Namaskar is a series of 12 yoga poses done as a flow that is said to have originated in ancient India. The poses include prayer pose, raised arms pose, hands to feet posture, equestrian pose, mountain pose, salute with eight points, cobra pose, mountain pose again, equestrian pose again, hands to feet posture again, raised arms pose again and prayer pose again. Each pose has benefits like stretching, strengthening, toning muscles and organs. The flow is accompanied by mantras and helps energize the body and mind through the symbolic connection to the sun.
Backward bending asanas help to strengthen the spine and abdominal muscles. They stimulate the nervous system by extending the spine and encourage deep inhalation. Some examples are dynamic postures that require strength and energy to perform against gravity. Regular practice of backward and forward bending asanas can correct muscular imbalances and help address issues like back pain. However, certain populations like those with lumbar lordosis or pregnant women may need to modify or avoid some poses.
Forward bending asanas use gravity to passively stretch muscles by bending the body forward. They induce relaxation through introspection and countering the effects of extroversion from backward bends. Regular practice of forward bends under guidance can help people living sedentary, stressful lives in cities to improve flexibility and reduce physical and mental stiffness. Forward bends are also associated with humility and help reduce fear and tension held in the back. They massage internal organs, strengthen the back muscles through compression, and improve spine and nerve health.
Similar to Asanas - yoga teacher training course project work karuna yoga vidya peetham.pdf (20)
Benefits:
Your left hand faces up, ready to receive energy and inspiration. As your left arm comes across your body it creates an energetic circuit, completed when your right hand touches the earth. Your right hand acts like a lightning rod, grounding the energy running through your left hand.
Bhramari Pranayama
Sit on Padmasana or Siddhasana. Inhale rapidly through both nostrils making sound of Bhramara, the bee, and exhale rapidly through both nostrils, making the humming sound. In the end inhale through both nostrils, retain the breath as long as you can do it comfortably and then exhale slowly through both nostrils. The joy which the practitioner gets in making the Kumbhaka is unlimited and indescribable. In the beginning, heat of the body is increased as the circulation of blood is quickened. In the end the body-heat is decreased by perspiration. By success in this Bhramari Kumbhaka the Yogic student gets success in Samadhi.
Bhastrika Pranayama
In Sanskrit Bhastrika means ‘bellows’. Rapid succession of forcible expulsion is a characteristic feature of Bhastrika. Just as a blacksmith blows his bellows rapidly, so also you should move your breath rapidly. Sit on Padmasana. Keep the body, neck and head erect. Close the mouth. Next, inhale and exhale quickly ten times like the bellows of the blacksmith. Constantly dilate and contract. Bhastrika can be done both in the morning and evening in winter. In summer do it in the morning only during cool hours. Bhastrika relieves inflammation of the throat, increases gastric fire, destroys phlegm, removes diseases of the nose and chest and eradicates asthma, consumption, etc. It gives good appetite It destroys phlegm which is the bolt or obstacle to the door at the mouth of Brahma Nadi (Sushumna). It enables one to know the Kundalini.
The Upanishads, which are interpreted as the highest purpose of the Veda, depict in detail the thoughtful and insightful practices of meditation for discovering the ultimate meaning of life. An important part of the Upanishadic contribution, the Bhagavad Gita, or Song of God, reveals the secret of the mind, setting an arrangement serving as a guiding star for the existence of a conscious state of mind and action. The Karuna Yoga Maha Vidya Peetham, Yoga TTC program has its core values planted on the teachings of the Gita.
Though the Bhagavad Gita is a product of ancient literature, it is significant for attaining spiritual liberation. We are occupied with the thoughts of various desires and ego that deviate our path from enlightenment and self- realization. The practices suggested in the Bhagavad Gita offer a pathway to “inner peace” through association with the heavenly. Inner peace dwells inside us, however, the steady drifting clamor of the mind—the “I”— keeps us from this awareness. By joining the 200-hour Hatha Yoga, Karuna Yoga Maha Vidya Peetham, teacher training center in Bangalore, India, you will be equipped to master your mind and have control on it by practicing various types of yoga.
The asana, when practiced successfully, affects a marked internalization of consciousness. Therefore it is said to make the yogi insensitive to the impact of the ‘pairs of opposites’ (dvandva) such as heat and cold, light and darkness, quiet or noise, etc. The next step consists in the ‘energizing through the practice of pranayama or the ‘control of the life force’. Prana should not be identified with mere breath. It is the all – penetrating energy which sustains all organic life, breathing being merely its external aspect. That rhythmic inhalation and exhalation as well as aspect. That rhythmic inhalation and exhalation as well as prolonged retention of the breath have a powerful effect on the mind must have been discovered early in the history of Yoga, presumably in connection with ritual chanting.
Balanced diet
Definition
Balanced diet is a diet which contains all the nutrients in the right amounts as required by an individual’s body needs.
The general rules for making the diet balanced are
Each meal should contain some food rich in proteins like pulses, egg, meat, cheese etc.
Each meal should contain plenty of fruits and vegetables which are good sources of some vitamins and minerals.
Food rich in energy should be eaten in amounts which will satisfy appetite and maintain correct body weight.
Benefits:
The joined thumbs accentuate
all the manifestations of the fire
element within your body and mind,
and accelerate their effects, improving
eyesight and digestion, among other
things.
At the same time, the pressure applied to the backs of the fingers serves to decrease the effects of the air and space elements.
Benefits:
This Mudra removes fear and creates a sense of security. This pose produces peace of mind, assurance and benevolence.
The person feels power and peace within himself. If Abhay Mudra is trying regularly then it awakens the feeling of awareness as well as the feeling of altruism.
Strengthens internal resolution
Calms the mind
Relieves feelings of fear
Affects the energetic system of the body and the flow of life.
Calms the mind, reduces anxiety and inner conflict, and removes attachment and aversion to thoughts, emotions, and sensations.
Benefits:
Create the bowl with your palm, put a spoonful of water in it, and drink that water from the wrist end of the palm and without making any sound while taking the sip.
Perform this before you start eating your meals.
This helps in proper digestion of the food you eat.
RYT – 300 Hr Yoga TTC Level – 2
Professional Yoga Teacher Training
We deeply believe that yoga is not only an ancient art, but also a very precious treasure which is extremely helpful in our contemporary world. It is especially beneficial for individuals suffering from psycho-somatic disorders.
Our yoga school has a team of experienced and highly qualified teachers from various yogic styles and traditions. We come together to share the knowledge and benefits of yoga with students – on a practical and theoretical level. We work towards integrating ancient yogic traditions into our contemporary world and promoting yoga as an art of living as well as a very effective path to well-being of the body, mind and soul.
We believe that everyone has different needs and preferences. To give you choice and variety we teach different styles of Hatha Yoga, in 300 hr Multi-Style yoga includes Hatha Yoga & Vinyasa Yoga. We deeply understand the anatomical differences as well as limitations and pre-dispositions, which we are all born with. Our trainings are focused on adjustments for students of all levels. Our 300-hour yoga teacher training courses are internationally recognized and registered with Yoga Alliance USA.
ABOUT US
Our Karuna Yoga Vidya Peetham ATTC is an accredited 300 hour program by Yoga Alliance USA, which provides aspiring yoga teachers with a complete teacher training experience. Our team consists of highly trained teachers from all over India and the world who bring their own unique styles, focus areas and approaches together to create a comprehensive and well-rounded training. Meet our team at https://karunayoga.in/about-us/.
Karuna Yoga Vidya Peetham founder and lead trainer Dr. S. Karuna Murthy, M.Sc, Ph.D, E-RYT 500, who has trained several graduates in International Yoga Teacher Trainings over the last 20 years, will guide you individually to deepen your personal practice and teaching capacities.
300 HOUR ADVANCED YOGA TEACHER TRAINING COURSE IN BANGALORE, INDIA.
Karuna Yoga Vidya Peetham’s Advanced Teacher Training program is designed for those students who have completed an approved 200 Hour Teacher Training as designated by the Yoga Alliance, USA. The 300-Hour advanced yoga teacher training course builds upon the fundamental concepts taught in the 200-hour course and deepens your understanding and practice. The 300 Hour Yoga Teacher Training
Course in Bangalore, India prepares you to teach yoga principles, methods, alignment, modifications and techniques that are more advanced than those in the 200-hour course.
In the 300-hour program we concentrate on the art of teaching yoga, the sequencing of yoga classes based on multi-style yoga. It includes Hatha Yoga, & Vinyasa Yoga, alignment & adjustments, and the healing aspect of yoga.
This is a second level of training which allows you to advance your yoga teaching skills and become an expert in many teaching styles for many different kinds of students.
Our experienced teachers will
RYT – 300 Hr Yoga TTC Level – 1
Why 300-Hour Yoga TTC?
Karuna Yoga Vidya Peetham’s Advanced Teacher Training program is designed for those students who have completed an approved 200 Hour Teacher Training as designated by the Yoga Alliance, USA. The 300-Hour advanced yoga teacher training foundational course builds upon the fundamental concepts taught in the 200-hour course and deepens your understanding and practice. The 300 Hour Yoga Teacher Training Course in Bangalore, India prepares you to teach yoga principles, methods, alignment, modifications and techniques that are more advanced than those in the 200-hour course.
In the 300-hour program we concentrate on the art of teaching yoga, the sequencing of yoga classes based on multi-style yoga. It includes Hatha Yoga, Vinyasa Yoga, alignment & adjustments, and the healing aspect of yoga.
This is a second level of training which allows you to advance your yoga teaching skills and become an expert in many teaching styles for many different kinds of students.
Our experienced teachers will train you in several aspects of Yoga: starting from asanas, pranayama, mudra, bandha, shatkarma, dharana, pratyahara & dhyana. You will be taken through the art of designing yoga classes, to functional anatomy, physiology, kinesiology, biomechanics and yoga philosophy. There will be a focus on practical’s and teaching methodology.
As our groups are small you will have an opportunity to teach a lot, and improve your practical skills. We give each of our student’s personal care and constant feedback. Our aim is to prepare you to be an independent, wise and flexible teacher who is able to customize a class to every client, even the most challenging one. We also train you to take classes for students with special needs and health issues.
Course Content
The syllabus consists of Hatha Yoga, Asana, Pranayama, Mudra, Bandha, Yoga Nidra, and Meditation. This course also covers additional topics on Karma Yoga, Bhakti Yoga, Patanjali Yoga sutra, Yoga Philosophy, Hatha Yoga-based anatomy, and physiology.
Yoga Styles
• Hatha Yoga (B.K.S. Iyengar Alignment Principles & Satyananda Style), & Vinyasa Yoga.
This course is open to all students who wish to deepen their knowledge and application of some of the highest teachings of yoga. Participants do not need to be yoga teachers. Mastery of any yoga practice is not necessary. Only your sincere desire for knowledge and your commitment to personal growth. Even if you do not wish to are required be a yoga teacher, you may attempt this course to deepen the understanding of the philosophies as well as for the intense purification experience and for the personality development. Classes start at the Beginners’ Level and progress through to the Intermediate Level.
Yoga is a Profitable & Knowledgeable Business
• Start earning money immediately after completing the course. Working as freelance (part time or full time) Yoga Trainer.
• After getting International Yoga Certification
RYT – 200 Hr Level – 2 Yoga Teacher Training Course
Course Content
The syllabus consists of Hatha Yoga, Asana, Pranayama, Mudra, Bandha, Yoga Nidra, Kriyas and Meditation. This course also covers additional topics on Karma Yoga, Bhakti Yoga, Patanjali Yoga sutra, Yoga Philosophy, Hatha Yoga-based anatomy, and physiology.
Yoga Styles
• Hatha Yoga(B.K.S. Iyengar Alignment Principles & Satyananda Style) Vinyasa & Gentle Yoga
This course is open to all students who wish to deepen their knowledge and application of some of the highest teachings of yoga. Participants do not need to be yoga teachers. Mastery of any yoga practice is not necessary. Only your sincere desire for knowledge and your commitment to personal growth. Even if you do not wish to are required be a yoga teacher, you may attempt this course to deepen the understanding of the philosophies as well as for the intense purification experience and for the personality development. Classes start at the Beginners’ Level and progress through to the Intermediate Level.
Curriculum
Theory and Practice of Hatha Yoga
• Yoga Asanas
• Asanas beginners to intermediate level
• Sun salutation and its advanced variations
• Proper posture alignment
• Benefits and limitations of Yoga Asanas
Course outlook
1. Techniques Training and Practice
• Basic elements of Asanas and Pranayamas, Mudras & Bandhas.
• Transitioning into Asana – Transitioning out of Asana.
• Classical Surya Namaskara & Astanga Surya Namaskara
• Standing forward bending – Balancing & Twisting Asana.
• Core Strengthening Asana, Arm Balancing Asana, Backward Bending Asana,
• Seated forward bending & twisting Asanas.
• Balancing asana. Supine Twists – Backward bending. Hip & Pelvic Opening Asanas.
• Inverted Asana
• Shoulder work, arm strengthening, arm balancing, rotation of arms and shoulders.
• Pranayama- going deeper into the essence of breathe. Chakra balancing asana sequence.
2. Teaching Methodology
• Classroom Set up and Orientation
• Business approach
• Querying new students
• Ethics in Teaching and Touching
• Practice Teaching Observation
• Yoga Marketing
• Transitioning into Asanas
• Transitioning out of Asanas
• Seven Principles of Hands on Adjustments
• Basic Arc Structure of Classes
• Principles of Sequencing Asana
3. Yoga, Anatomy and Physiology
• Pranas, Upa-pranas, Chakras, Nadis, Pancha Kosa(five-layer of existence)
• Introduction to Human Anatomy and Physiology.
• Respiratory System, & Musculoskeletal System.
• Types and functions of bone. Skeletal system and asana.
• Kinesiology: To understand different movement of human body at minor and major joints levels.
4. Yoga Philosophy
• Karma Yoga, Bhakti Yoga, Jnana Yoga, & Raja Yoga
• Taittiriya Upanisad, & Mandukya Upanisad
• Patanjali Yoga Sutras (astanga yoga)
• Ethics: Dharma, Artha, Kama, Moksa. Brahmacharya, Grihastha, Vanprastha, Sanyasa Ashrama.
Yoga Styles
•Hatha Yoga (B.K.S. Iyengar Alignment Principles & Satyananda and Gentle Yoga
This course is open to all students who wish to deepen their knowledge and application of some of the highest teachings of yoga. Participants do not need to be yoga teachers. Mastery of any yoga practice is not necessary. Only your sincere desire for knowledge and your commitment to personal growth. Even if you do not wish to are required be a yoga teacher, you may attempt this course to deepen the understanding of the philosophies as well as for the intense purification experience and for the personality development. Classes start at the Beginners’ Level and progress through to the Intermediate Level.
Yoga is a Profitable & Knowledgeable Business
• Start earning money immediately after completing the course. Working as freelance (part time or full time) Yoga Trainer.
• After getting International Yoga Certification, you are eligible to work as a yoga expert anywhere in the world.
• Become financially stable with an additional income.
• Start your Own Yoga Studio, we will guide you.
• Increase your knowledge, skill, and experience with lifetime of yoga learning and continuing education.
• Get your own unique voice and tone as Yoga Teacher.
• Organize Yoga Workshops, Yoga Seminars and increase your Yoga knowledge so financially become sounder.
Course Syllabus
Part 1 – Theory
• Yoga, the Need of the hour & Basis of Yoga
• Theory of Yogic practices, Asanas, Pranayama, Kriyas, and Meditation
• Meaning
• Definition of Yoga
• History of Yoga
• Karuna yoga teaching tradition
• Yoga Asanas
• Asanas beginners to intermediate level
• Sun salutation and its advanced variations
• Proper posture alignment
• Benefits and limitations of Yoga Asanas
• Yoga Diet & mindful eating
• Basic Anatomy & Physiology as applied to yoga
• Ethics for yoga teachers
Part 2 – Techniques & Training
• Understanding Five Principles of Asana Sequencing
• Movement in Yogasana
• Contraindications
• Misalignments
• Adaptations
• 80+ Asanas
• Standing, kneeling, seating, supine, prone, inversion and balancing asanas.
• Contraindications & Benefits of each Asana
• Get confidence in Postures with use of Props
• Surya Namaskar- different variations
• Basic elements of Asanas and Pranayamas, Mudras & Bandhas.
• Transitioning into Asana – Transitioning out of Asana.
• Classical Surya Namaskara & Astanga Surya Namaskara
• Standing forward bending – Balancing & Twisting Asana.
• Core Strengthening Asana, Arm Balancing Asana, Backward Bending Asana,
• Seated forward bending & twisting Asanas.
• Balancing asana. Supine Twists – Backward bending. Hip & Pelvic Opening Asanas.
• Inverted Asana
• Shoulder work, arm strengthening, arm balancing, rotation of arms and shoulders.
• Pranayama- going deeper into the essence of breathe. Chakra balancing asana sequence.
• Foundational yoga postures and their proper alignment.
• Loosening & stretching Practices
• Fundamental yogic breathing pra
Professional Yoga Teacher Training
We deeply believe that yoga is not only an ancient art, but also a very precious treasure which is extremely helpful in our contemporary world. It is especially beneficial for individuals suffering from psycho-somatic disorders.
Our yoga school has a team of experienced and highly qualified teachers from various yogic styles and traditions. We come together to share the knowledge and benefits of yoga with students – on a practical and theoretical level. We work towards integrating ancient yogic traditions into our contemporary world and promoting yoga as an art of living as well as a very effective path to well-being of the body, mind and soul.
We believe that everyone has different needs and preferences. To give you choice and variety we teach different styles of Hatha Yoga, in 300 hr Multi-Style yoga includes Hatha Yoga & Vinyasa Yoga. We deeply understand the anatomical differences as well as limitations and pre-dispositions, which we are all born with. Our trainings are focused on adjustments for students of all levels. Our 300-hour yoga teacher training courses are internationally recognized and registered with Yoga Alliance USA.
ABOUT US
Our Karuna Yoga Vidya Peetham ATTC is an accredited 300 hour program by Yoga Alliance USA, which provides aspiring yoga teachers with a complete teacher training experience. Our team consists of highly trained teachers from all over India and the world who bring their own unique styles, focus areas and approaches together to create a comprehensive and well-rounded training. Meet our team at https://karunayoga.in/about-us/.
Karuna Yoga Vidya Peetham founder and lead trainer Dr. S. Karuna Murthy, M.Sc, Ph.D, E-RYT 500, who has trained several graduates in International Yoga Teacher Trainings over the last 20 years, will guide you individually to deepen your personal practice and teaching capacities.
300 HOUR ADVANCED YOGA TEACHER TRAINING COURSE IN BANGALORE, INDIA.
Karuna Yoga Vidya Peetham’s Advanced Teacher Training program is designed for those students who have completed an approved 200 Hour Teacher Training as designated by the Yoga Alliance, USA. The 300-Hour advanced yoga teacher training course builds upon the fundamental concepts taught in the 200-hour course and deepens your understanding and practice. The 300 Hour Yoga Teacher Training
Course in Bangalore, India prepares you to teach yoga principles, methods, alignment, modifications and techniques that are more advanced than those in the 200-hour course.
In the 300-hour program we concentrate on the art of teaching yoga, the sequencing of yoga classes based on multi-style yoga. It includes Hatha Yoga, & Vinyasa Yoga, alignment & adjustments, and the healing aspect of yoga.
This is a second level of training which allows you to advance your yoga teaching skills and become an expert in many teaching styles for many different kinds of students.
Our experienced teachers will train you in several aspects of Yoga
Yoga Styles
• Hatha Yoga (B.K.S. Iyengar Alignment Principles & Satyananda Style), & Vinyasa Yoga.
This course is open to all students who wish to deepen their knowledge and application of some of the highest teachings of yoga. Participants do not need to be yoga teachers. Mastery of any yoga practice is not necessary. Only your sincere desire for knowledge and your commitment to personal growth. Even if you do not wish to are required be a yoga teacher, you may attempt this course to deepen the understanding of the philosophies as well as for the intense purification experience and for the personality development. Classes start at the Beginners’ Level and progress through to the Intermediate Level.
Yoga is a Profitable & Knowledgeable Business
• Start earning money immediately after completing the course. Working as freelance (part time or full time) Yoga Trainer.
• After getting International Yoga Certification, you are eligible to work as a yoga expert anywhere in the world.
• Become financially stable with an additional income.
• Start your Own Yoga Studio, we will guide you.
• Increase your knowledge, skill, and experience with lifetime of yoga learning and continuing education.
• Get your own unique voice and tone as Yoga Teacher.
• Organize Yoga Workshops, Yoga Seminars and increase your Yoga knowledge so financially become sounder.
1. Theory and Practice of Hatha Yoga
• Yoga Asanas
• Asanas beginners to intermediate level
• Sun salutation and its advanced variations
• Proper posture alignment
• Benefits and limitations of Yoga Asanas
2. Asana
• Understanding Five Principles of Asana Sequencing
• Movement in Yogasana
• Contraindications
• Misalignments
• Adaptations
• 80+ Asanas
• Standing, kneeling, seating, supine, prone, inversion and balancing asanas.
• Contraindications & Benefits of each Asana
• Get confidence in Postures with use of Props
• Surya Namaskar- different variations
3. Techniques Training and Practice
• Basic elements of Asanas and Pranayamas, Mudras & Bandhas.
• Transitioning into Asana – Transitioning out of Asana.
• Classical Surya Namaskara & Astanga Surya Namaskara
• Standing forward bending – Balancing & Twisting Asana.
• Core Strengthening Asana, Arm Balancing Asana, Backward Bending Asana,
• Seated forward bending & twisting Asanas.
• Balancing asana. Supine Twists – Backward bending. Hip & Pelvic Opening Asanas.
• Inverted Asana
• Shoulder work, arm strengthening, arm balancing, rotation of arms and shoulders.
• Pranayama- going deeper into the essence of breathe. Chakra balancing asana sequence.
4. Teaching Methodology
Classroom Set up and Orientation
Ethics in Teaching and Touching
Yoga Marketing
Course Content
The syllabus consists of Hatha Yoga, Asana, Pranayama, Mudra, Bandha, Yoga Nidra, Kriyas and Meditation. This course also covers additional topics on Karma Yoga, Bhakti Yoga, Patanjali Yoga sutra, Yoga Philosophy, Hatha Yoga-based anatomy, and physiology.
Yoga Styles
• Hatha Yoga(B.K.S. Iyengar Alignment Principles & Satyananda Style) Vinyasa & Gentle Yoga
This course is open to all students who wish to deepen their knowledge and application of some of the highest teachings of yoga. Participants do not need to be yoga teachers. Mastery of any yoga practice is not necessary. Only your sincere desire for knowledge and your commitment to personal growth. Even if you do not wish to are required be a yoga teacher, you may attempt this course to deepen the understanding of the philosophies as well as for the intense purification experience and for the personality development. Classes start at the Beginners’ Level and progress through to the Intermediate Level.
Curriculum
Theory and Practice of Hatha Yoga
• Yoga Asanas
• Asanas beginners to intermediate level
• Sun salutation and its advanced variations
• Proper posture alignment
• Benefits and limitations of Yoga Asanas
Course outlook
1. Techniques Training and Practice
• Basic elements of Asanas and Pranayamas, Mudras & Bandhas.
• Transitioning into Asana – Transitioning out of Asana.
• Classical Surya Namaskara & Astanga Surya Namaskara
• Standing forward bending – Balancing & Twisting Asana.
• Core Strengthening Asana, Arm Balancing Asana, Backward Bending Asana,
• Seated forward bending & twisting Asanas.
• Balancing asana. Supine Twists – Backward bending. Hip & Pelvic Opening Asanas.
• Inverted Asana
• Shoulder work, arm strengthening, arm balancing, rotation of arms and shoulders.
• Pranayama- going deeper into the essence of breathe. Chakra balancing asana sequence.
2. Teaching Methodology
• Classroom Set up and Orientation
• Business approach
• Querying new students
• Ethics in Teaching and Touching
• Practice Teaching Observation
• Yoga Marketing
• Transitioning into Asanas
• Transitioning out of Asanas
• Seven Principles of Hands on Adjustments
• Basic Arc Structure of Classes
• Principles of Sequencing Asana
3. Yoga, Anatomy and Physiology
• Pranas, Upa-pranas, Chakras, Nadis, Pancha Kosa(five-layer of existence)
• Introduction to Human Anatomy and Physiology.
• Respiratory System, & Musculoskeletal System.
• Types and functions of bone. Skeletal system and asana.
• Kinesiology: To understand different movement of human body at minor and major joints levels.
4. Yoga Philosophy
• Karma Yoga, Bhakti Yoga, Jnana Yoga, & Raja Yoga
• Taittiriya Upanisad, & Mandukya Upanisad
• Patanjali Yoga Sutras (astanga yoga)
• Ethics: Dharma, Artha, Kama, Moksa. Brahmacharya, Grihastha, Vanprastha, Sanyasa Ashrama.
5. Practicum
• Practicing of Asana, Pranayama, Mudras, Kriyas, & Bandhas
• Practicing the basics of assisting and adjusting
• Methodology of Asana, cont
The document describes a 200-hour yoga foundation certification course offered in J.P. Nagar, India. The course costs INR 25,000 for Indians and USD 500 for foreigners, and takes place over 2 months. It covers yoga theory, techniques, asana, pranayama, mudras, bandhas, and meditation. Students will learn proper alignment, sequencing, and be able to teach basic yoga upon completion. Exams include practical and written components, and graduation provides RYT-200 international certification.
RYT – 200 Hr Level – 1 Yoga Foundation Certification Course (YFC)
Course Duration: 02 Months
Course Fee: INR 25,000 for Indian citizens only, for foreigners USD 500.
Upcoming Batches of Yoga Foundation Certification Course (YFC) RYT – 200 Hr Level – 1
This accredited Offline/online yoga foundation certificate course is designed for those who wish to begin and have little knowledge of the origin, philosophy and different teachings of yoga. It is an ideal starting point for those who wish to learn more on their path to becoming a teacher. Many people may just want to improve the quality of their lives with hatha yoga practices and this is a perfect course for them.
Aim and Objectives
The objective of this course is to provide support for understanding the basic of yoga practices like asana, pranayama, mudra, bandha, yoga Nidra, meditation, philosophy and principles for basic yogic life style. This also helps to bring the holistic vision of Yoga and spiritual lore as a way of life dominated by health & strength, peace and efficiency harmony and growth; to solve the problems of the modern society and to build ideal social orders.
Yoga Styles
Hatha Yoga(B.K.S. Iyengar Alignment Principles & Satyananda and Gentle Yoga
This course is open to all students who wish to deepen their knowledge and application of some of the highest teachings of yoga. Participants do not need to be yoga teachers. Mastery of any yoga practice is not necessary. Only your sincere desire for knowledge and your commitment to personal growth. Even if you do not wish to are required be a yoga teacher, you may attempt this course to deepen the understanding of the philosophies as well as for the intense purification experience and for the personality development. Classes start at the Beginners’ Level and progress through to the Intermediate Level.
Yoga is a Profitable & Knowledgeable Business
• Start earning money immediately after completing the course. Working as freelance (part time or full time) Yoga Trainer.
• After getting International Yoga Certification, you are eligible to work as a yoga expert anywhere in the world.
• Become financially stable with an additional income.
• Start your Own Yoga Studio, we will guide you.
• Increase your knowledge, skill, and experience with lifetime of yoga learning and continuing education.
• Get your own unique voice and tone as Yoga Teacher.
• Organize Yoga Workshops, Yoga Seminars and increase your Yoga knowledge so financially become sounder.
Course Syllabus
Part 1 – Theory
Yoga, the Need of the hour & Basis of Yoga
Theory of Yogic practices, Asanas, Pranayama, Kriyas, and Meditation
Meaning
Definition of Yoga
History of Yoga
Karuna yoga teaching tradition
Yoga Asanas
Asanas beginners to intermediate level
Sun salutation and its advanced variations
Proper posture alignment
Benefits and limitations of Yoga Asanas
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This particular slides consist of- what is Pneumothorax,what are it's causes and it's effect on body, risk factors, symptoms,complications, diagnosis and role of physiotherapy in it.
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This particular slides consist of- what is hypotension,what are it's causes and it's effect on body, risk factors, symptoms,complications, diagnosis and role of physiotherapy in it.
This slide is very helpful for physiotherapy students and also for other medical and healthcare students.
Here is the summary of hypotension:
Hypotension, or low blood pressure, is when the pressure of blood circulating in the body is lower than normal or expected. It's only a problem if it negatively impacts the body and causes symptoms. Normal blood pressure is usually between 90/60 mmHg and 120/80 mmHg, but pressures below 90/60 are generally considered hypotensive.
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This particular slides consist of- what is hypertension,what are it's causes and it's effect on body, risk factors, symptoms,complications, diagnosis and role of physiotherapy in it.
This slide is very helpful for physiotherapy students and also for other medical and healthcare students.
Here is summary of hypertension -
Hypertension, also known as high blood pressure, is a serious medical condition that occurs when blood pressure in the body's arteries is consistently too high. Blood pressure is the force of blood pushing against the walls of blood vessels as the heart pumps it. Hypertension can increase the risk of heart disease, brain disease, kidney disease, and premature death.
2. Yoga Asanas
TABLE OF CONTENTS
INTRODUCTION ..............................................................................................................................3
HISTORY OF YOGA ASANAS.............................................................................................................3
CLASSIFICATION OF ASANAS ...........................................................................................................4
STATIC AND DYNAMIC PRACTICES...................................................................................................4
STANDING ASANAS.........................................................................................................................5
KNEELING ASANAS........................................................................................................................14
SITTING ASANAS...........................................................................................................................18
SUPINE ASANAS............................................................................................................................22
PRONE ASANAS ............................................................................................................................25
BALANCING ASANAS.....................................................................................................................28
Final Project
3. Yoga Asanas
INTRODUCTION
In Sanskrit, the word asana translates to “seat”. Asana is the physical practice of yoga and relates to
the body. Asana is also another name for the poses or postures of yoga. “Asana” are sometimes
incorrectly used as another word for yoga, but it is indeed only one component of yoga practise. In
other words, yoga poses are used to do yoga, but the yoga poses themselves are not yoga. Asanas
are physical postures that exercise the entire body, stretch and tone the muscles and joints, the
spine and entire skeletal system. They have a beneficial effect not only on the body frame, but also
on the internal organs, glands and nerves, keeping all systems healthy. Asanas reduce stress,
enhance relaxation and revitalize body, mind and spirit.
According to the yogic scriptures there were originally 8,400,000 asanas, which are representative of
the 8,400,00 incarnations that one has to attain liberation from the birth‐death cycle. Over time,
these asanas were modified and brought down to a few hundred by Rishis and Yogis.
As per Patanjali Asana means a state of physical and mental calmness, to be steady and comfortable.
Patanjali in the Yoga Sutras says “Sthiram sukham aasanam”, meaning that yogasanas are positions
which is comfortable and steady. This is particularly important in meditation when a practitioner has
to sit comfortably in one position for a long time. This is in relation to Rajayoga, as asana here refers
to the sitting position.
HISTORY OF YOGA ASANAS
The history of Yoga Asanas can be traced from Vedic scripture to the modern period, throughout
which they underwent successive modifications. Yoga as a discipline was detailed first by Patanjali in
his Yoga Sutras. However, a physical culture existed prior to this, and Patanjali`s achievement lies in
collating all these diverse traditions.
Atharva Veda Samhita is one of the earliest text to mention yoga asanas in a specifically yogic
context. According to yoga tradition `asanas` means `to be established in a particular posture`.
There are various references in the Vedas, Brahmanas and Upanishads which indicate that the
practices must have already been in existence prior to their being noted in these texts. Meditative
postures were modified before the whole system of physical education was finally perfected by the
early Hatha Yoga practitioners.
Atharva Veda Samhita and the Patanajali Yoga Sutra mentioned asanas in general as postures
beneficial for spiritual development. Although Patanjali does not mention specific asanas, it is the
first text to identify right posture or asanas as part of Yogic practise. Indeed, Asanas in the Yoga
Sutras of Patanjali form the third limb of the eightfold Ashtanga Yoga.
Later Yoga treatises like the Hatha Yoga Pradipika and the Yoga Upanishads provided detailed
descriptions of several specific Yoga Asanas. Modern works largely refer to these texts while
detailing Asanas.
Modern yoga manuals are based on concepts and ideology of Hatha Yoga and Patanajali, whose
Ashtanga Yoga is still the doctrinal mode of pursuing yoga as a system of belief and practice.
Final Project
4. Yoga Asanas
CLASSIFICATION OF ASANA LEVELS
The asanas are classified into three groups: Beginners, Intermediate and Advanced. Consistent
practice catering to individual needs is recommended for maximum benefit.
Beginner
This level of practise if for those who are new to the world of yogasana practise. Of the yoga asanas
in this category, only a few selected asanas should be practised by those who are not in their best
physical condition. They will give greater benefits than more difficult practices. The asanas are
designed to prepare the body and mind for major and meditation asanas. They are very useful in
bettering one’s physical health. Pawana muktasana series, eye exercises, pre‐ meditation and
meditation poses, seated and standing asanas, surya and chandra namaskara are all part of the
beginner level asanas.
Intermediate
This category consists of asanas for those who are very comfortable performing beginner asanas, as
intermediate asanas are more difficult. These asanas require a greater degree of steadiness,
concentration, and coordination with the breath. Padmasana, backward and forward bending, spinal
twisting, inverted and balancing asanas are included in intermediate level practice.
Advanced
This level of practice is for those who have already mastered the intermediate group of asanas and
have extensive control over their muscles and nervous system. This should not be practised by those
who are not ready. It is preferable to practise them under the guidance of a competent teacher.
ISOMETRIC STATIC & DYNAMIC ASANA
Static Yoga Asana
In static practices the body often remaining in one position for a few minutes. They have a more
subtle and powerful effect on the pranic and mental bodies. These asanas are intended to gently
massage the internal organs, glands and muscles as well as to relax the nerves throughout the body.
They are specifically concerned with bringing tranquillity to the mind and preparing the practitioner
for the higher practices of yoga, such as meditation. Some of them are particularly useful for
inducing the state of sense withdrawal or pratyahara.
Dynamic Yoga Asana
Dynamic practices often involve energetic movements of the body. They are intended to increase
flexibility improve circula on, tone the muscles and jointsˆ release energy blocks and remove
stagnant waste from different parts of the body. These asanas strengthen the lungs and improve the
digestive and excretory systems. Dynamic practices are particularly useful for beginners. They
include the pavanmuktasana series, surya namaskara, chandra namaskara, dynamic
paschimottanasana and dynamic halasana.
Final Project
5. Yoga Asanas
ASANAS
Practise, Benefits and Contraindications
The below practises have been categorised as Beginner, Intermediate and Advanced (and colour‐
coded as indicated above)
STANDING ASANAS
Humans, unlike other animals are capable of standing upright owing to our ability to lock knees and
balance on hip‐joints without extreme muscular activity. Keeping the knees straight has two
implications; First, the hamstrings will be relaxed, secondly, ligaments prevent any additional
extension.
Standing postures can form a complete practice on their own by including twists (spinal rotation),
forward folding (spinal flexion), side bending (lateral flexions), back bending (spinal extension),
balancing and inversions (gentle inversions from deep forward folds).
In yoga practice, few of the basics lie in standing properly. Weight is balanced evenly between the
foot and the floor (on either side near the front of the foot, just before the toes, and on the heel).
Standing postures have the highest center of gravity of all the starting points, and the effort of
stabilizing that center makes standing postures often very challenging.
It is important to plant both feet firmly and stand with moderate tension in the thighs and hips
before moving into any standing posture. While it is true that tightening the muscles of the hips and
thighs may reduce the range of motion for hip joint, it will prevent pulled muscles or injuries to the
knee joint, hip joints and lower back. Practicing this way can also help build up the connective
tissue of these joints and as the joints become stronger, it becomes safer to relax
the body more and stretch more deeply.
Once the general standing foundation is understood, any standing posture is to be started by
focusing on the feet. The feet are the main foundation and should be set up correctly before moving
into the full posture. Any small adjustment in how feet are placed will affect the posture from head
to toe.
Final Project
6. Yoga Asanas
SAMASTHITHI – EQUAL STANDING POSE
Practice Stand erect, feet together, heels together and big toes of both feet touching
Pull knee‐caps up, contract hips, pull up hamstrings
Stomach pulled in, chest out, spine stretched, neck straight
Benefits Builds symmetry and balance in body alignment and overall posture
Tones the lower extremities
Strengthens the arches
Improves strength in spinal and abdominal musculature and overall posture
TADASANA – MOUNTAIN POSE
Practice Stand erect, feet together, inner thighs and big toes touching each other
(Beginner may keep feet hip‐distance apart)
Pull knee‐caps up, contract hips, pull up thigh muscles
Stomach pulled in, chest out, spine stretched, neck straight
Inhale, lift hips, chest up, neck and head straight
Benefits Align whole body evenly both left and right side of body
Eliminates lower back pain
Reduces breathing rate, improves lungs holding capacity
Strengthen ankle, knee, hip, spine and shoulder joints
Concentration and calmness in mind
Final Project
7. Yoga Asanas
VRIKSHASANA – TREE POSE
Practice Come to Tadasana, shift the weight of the body to the left foot, bend other
knee, rest right foot in the middle of the inner thigh, foot pointing downward
Inhale, raise both arms and join in Namaskara mudra
Keep left knee straight, distribute weight evenly over left foot, spine
Arms straight, beside ears
Lengthen tail bone, pelvis straight
Repeat with other foot
Benefits Builds concentration, focus, and postural balance
Reduces stress
Develops strength and stability in the feet and ankles
Stabilizes and strengthens both superficial and deep hip muscles
Relaxes fatigue of legs
Contraindications Practitioners with high blood pressure should refrain from lifting the arms
overhead
UTTHITA SAMAKONASANA – STANDING EQUAL ANGLE POSE
Practice Stand in forward bend pose
Press the palms and fingers on the mat and next to the feet
Inhale and straighten the elbow and keep the upper body away from thighs
Use the palms to push down and lift the chest up
Look forward and not strain the neck
Hold the position and finally exhale and back to Uttanasana
Benefits Strengthens the back
Improves posture
Stimulates the core and stretches the torso
Contraindications Practitioners with neck injury should avoid lifting the head
People with high and low blood pressure should take caution
Do not perform if suffering from sciatica
Final Project
8. Yoga Asanas
PADAHASTASANA – HAND TO FOOT POSE
Practice Stand in Mountain pose with arms by the thighs
Inhale and raise arms from the side to touch ears
Exhale and bend forward from the hips and not the back
Keep feet together and knees straight
Keep palms on either side of the feet
Engage the core by pulling in the abdomen while exhaling
Try to touch the shin bone
Keep the final pose for ten to twenty seconds
Benefits Strengthens and stretches the spinal muscles
Lengthens and stretches the hamstrings and opens the posterior of the hips
Stimulates the stomach, intestine, liver, spleen, and kidneys
Helps preventing constipation and menstrual problems
Improves digestion
Enhances blood flow to the head region
Contraindications Practitioners with back injury should not perform
People suffering from glaucoma should not practise
Avoid practise in case of late pregnancy
ARDHACHAKRASANA – HALF WHEEL POSE
Practice Come to sanding posture called Tadasana (mountain posture) or Samastithi
Support both palms at the back of the hip
Exhale, by pushing hip forward and bend backwards
Widen the chest and push the head backward
Stay in position for ten to twenty seconds with normal breaths through nose
Inhale and come back up and relax
Benefits Makes the lower back flexible
Stimulates and strengthen the neck muscles, shoulders chest and back
Improves respiration
Contraindications Practitioners with cardiac problems should not perform this asana
People suffering from glaucoma should not practise
Avoid practise in case of late pregnancy
Final Project
9. Yoga Asanas
GARUDASANA – EAGLE POSE
Practice Stand in Tadasana and bend the right knee
Bring the left leg over the right thigh above the right knee
Rest the back of the left thigh on the front of the right thigh
Move the left foot behind the right calf so the left shin touches the right calf
Balance on the right leg only
Bend the elbow and raise the arms to the level of the chest
Rest the right elbow on the front of the left upper arm near the elbow joint
Move the right hand to the right and the left hand to the left and join palms
After fifteen to twenty seconds release arms and legs and come to Tadasana
Repeat the pose, balancing on the left leg
Benefits This asana helps improve focus, concentration, and increased balance
Provides a deep stretch in the outer hips, along the posterior
shoulders, and between the shoulder blades
Stretches and strengthens the calf and ankle of the standing leg
Contraindications People who have undergone hip replacement should avoid practice
Practitioners with knee injury should use modifications
UTKATASANA – MIGHTY POSE OR CHAIR POSE
Practice Come to standing posture called Tadasana (mountain posture)
Keep legs together and palms beside the thighs
Inhale as you raise the arms till the biceps touch ears and palms together
Keep finger pointing upwards, lock the elbow and keep straight
Expand the chest with rib cage lifted up and abdomen in
Keep the entire spine extended and lengthened
Exhale and bend the knees , squatting down until thighs are parallel to mat
Keep weight distribute over the lower back, hip joints and thigh muscles
Stay in this asana till comfortable and return to Tadasana
Benefits Builds strength and endurance in the hips and thighs
Opens, strengthens, and tones the chest and shoulders
Strengthens and tones the ankles, thighs, calves, and spine
Improves efficiency of abdominal organs, diaphragm, and heart
Helps in the reduction of flat feet condition
Contraindications Practitioners with knee injury should avoid practise of this asana
Final Project
10. Yoga Asanas
UTTHITA TRIKONASANA – TRIANGLE POSE
Practice Come to standing posture Tadasana with palms by the side of the thighs
Keep the legs apart by three to four feet
Keep the arms straight, fingers together and inner palms facing downward
Turn right foot outward to 90 degrees and left foot to 45 degrees
Keep both legs straight and knee caps pulled up
Slide towards right side laterally while exhaling
Hold the big toe with the index finger, middle finger and thumb
Keep spine and tail bone straight and extended
Turn the spine towards left side, gazing at tip of middle finger
Stay for in the pose for ten to twenty seconds while breathing normally
Now bend right knee and come back to Tadasana
Repeat the same asana on left side
Benefits This asana is good for issues such as flat feet, neck pain, and sciatica
Helps the body to be aligned and balanced on both sides
Improves droop or hunch back
Strengthens legs, that is, the calf and thigh muscles, and waist muscles
Improves spine flexibility.
Also strengthens the hips, groins shoulders, chest, and spine
Contraindications People with heart conditions and high blood pressure should turn the gaze
downward and keep the upper arm on the hip
In case of neck pain or injury, one should continue to gaze forward without
turning the neck
Those with shoulder injury top hand on the hip and continue to rotate the
shoulder back
Final Project
11. Yoga Asanas
PARIVRITTA TRIKONASANA – REVOLVED TRIANGLE POSE
Practice Stand in Tadasana
Jump to keep the legs apart by three to three and a half feet
Raise arms sideways, in line with the shoulders, palms facing downwards
Turn right foot outward to 90 degrees and left foot to 60 degrees
Keep both legs straight and knee‐caps pulled up
Rotate the trunk along with the left leg in the other direction while exhaling
Bring the left palm on the floor near the outer side of the right foot
Stretch the right arm up, in line with the left arm and gaze at the right thumb
Remember to ground the outer side of the left foot on the mat
Repeat the same asana on the other side
Benefits Tones the thigh, calf and hamstring muscles
Helps expand the chest fully
Good for relieving back pain
Invigorates the abdominal organs
Strengthens the hip muscles
Contraindications In case of back pain or injury, one should be cautious with this asana or skip it
UTTHITA PARSVAKONASANSANA – EXTENDED SIDE ANGLE POSE
Practice Stand in Tadasana
Jump to keep the legs apart by four to four and a half feet
Raise arms sideways, in line with the shoulders, palms facing downwards
Turn right foot outward to 90 degrees and left foot slightly to the right
Stretch out left foot and pull up the knee cap
Bend right leg at a 90 degree angle to the ankle and thigh parallel to the mat
Right palm is placed next to the right foor
Stretch left arm over the left ear and keep head up
Stay in pose for 30 seconds to a minute
Repeat pose on the other side
Benefits Increases circulation to structures around the heart and lungs
Expands and stabilises chest and shoulder muscles
Tones the ankles, knees and thighs and also the abdominal muscles
Corrects defects in the calves and thighs
Fat reduction around the waist and hips
Relieves sciatic and arthritic pains
Contraindications People with knee and neck pain and/or injury should avoid this asana
Final Project
12. Yoga Asanas
PARIVRITTA PARSVAKONASANA – REVOLVED SIDE ANGLE POSE
Practice Stand in Tadasana
Jump to keep the legs apart by four to four and a half feet
Raise arms sideways, in line with the shoulders, palms facing downwards
Turn right foot outward to 90 degrees to the right and left foot 60 degrees to
the right
Stretch out left foot and pull up the knee cap
Bend right leg at a 90 degree angle to the ankle and thigh parallel to the mat
Rotate the trunk and bring the left arm over the right knee
Place the palm on the mat by the outer side of the right foot
Right palm is placed over to the right ear
Gaze up at the outstretched palm
Repeat pose on the other side
Benefits Deep stretching for the hips and shoulders
Improves digestions due to contraction of the abdominal organs
Improves blood circulates well round the abdominal organs and spinal cord
Aids removal of waste matter from the colon without strain
Contraindications People with back and neck pain and/or injury should avoid this asana
ARDHA CHANDRASANA – HALF MOON POSE
Practice Stand in Tadasana and come to Utthita Trikonasana on the right side
Bend the right knee and place right palm about a foot away from right foot
Lift the left leg from the floor as you exhale
Stretch right hand and right leg
Place left palm over left hip
Weight is balanced on right foot and hip
Stay in pose for twenty to thirty seconds
Repeat on the other side
Benefits Helpful for those with infection in their leg
Tones the lower region of the spine and leg muscles
Strengthens the knees
Helps with gastric problems
Contraindications People with ankle, knee, wrist, upper arm, waist or shoulder injury should
avoid this asana
Final Project
13. Yoga Asanas
NATARAJASANA – LORD OF THE DANCE POSE
Practice Stand with feet together and focus on fixed point
Bend right knee and hold ankle with hand behind the body
Keep both knees together while maintaining balance
Raise and stretch the right leg backward and as high as comfortable
Raise left arm upward and forward
Focus gaze on the left hand
Stay in pose as long as comfortable
Repeat on the other side
Benefits Helpful for those with infection in their leg
Tones the lower region of the spine and leg muscles
Strengthens the knees
Helps with gastric problems
Contraindications People suffering from heart conditions, high blood pressure should avoid
It should not be practised if one has back problems
Do not perform in case of hernia, colitis, peptic or duodenal ulcers, or vertigo
Final Project
14. Yoga Asanas
KNEELING ASANAS
While kneeling, there is a tendency for the pelvic bowl to tip forward and cause excessive extension
in the low back. It is important to drop the tailbone down and sit up tall, lifting up through the crown
of the head to lengthen through their spine.
It is likely that those with tendencies to who tend to walk with their feet turned out and who roll
over the inside edge of the foot will tend to turn their feet out when kneeling. Keeping the big toes
together when kneeling can prevent this.
While for most kneeling seems easy, for those who have a tighter athletic body, this can be quite
uncomfortable. A few ways to support the position for greater comfort include –
1. Blanket for ankle comfort: In case of pressure on the toe knuckles or problems with pointing
the toes to make the front of the ankle rest flat, a blanket or two may be used to rest the
shins on them as the toes hang off the back.
2. Blanket for knee comfort: Pain in the knees can be aided by one or more blankets being
stacked between the calves and thighs.
3. Block for knee comfort: Another option for elevating the pelvis and reducing the angle of
flexion in the knee is to sit on a block. Keeping a yoga block on its medium height
horizontally under the pelvis, and settling the sitting bones on it can help. By doing this, the
feet will straddle the block making this a lighter way to practice kneeling poses like Virasana.
Once comfortable, tilt the pelvis forward and back a few times, finding a comfortable neutral
alignment.
Final Project
15. Yoga Asanas
VAJRASANA – DIAMOND POSE
Practice Kneel on the mat with the knees close together
Keep the big toes together and the heels apart
Lower the buttocks onto the inside surface of the feet
Keep heels touching the sides of the hip
Place the hands on the knees, palms down
Keep the spine and head straight but not tense
Close the eyes, relax the arms and the whole body
Breathe normally and focus attention on the breathing
Benefits Strengthens the pelvic muscles.
It can help preventative hernia and helps relieve piles
It alleviates menstrual disorders
It increases the efficiency of the entire digestive system
Relieves stomach ailments such as hyperacidity and peptic ulcer
Contraindications Avoid practise in case of acute knee injury
MARJARYASANA – CAT‐COW POSE
Practice Sit in Vajrasana
Raise the buttocks while balancing on the knees
Lean forward and place the palms flat on the floor
Keep the wrists in line with the shoulders with the fingers facing forward
Knees should be hip‐width apart
Inhale while raising the head and depressing the spine so that the back
Hold the breath for 3 seconds
Exhale while lowering the head and stretching the spine upward
Contract the abdomen and pull in the buttocks
Hold the breath for 3 seconds
Benefits Improves flexibility of neck, shoulders and spine
Tones the female reproductive system, relieving cramps
Contraindications Avoid practise in case of recent abdomen or spinal surgery
Do not practise in case of shoulder, wrists, neck injury
People with inflammation in knee or hip joints should avoid practice
Final Project
16. Yoga Asanas
VIRASANA – HERO POSE
Practice Kneel on the floor
Keep the knees together and spread the feet apart
Rest the buttocks on the mat, but not the body on the feet
Feet are kept by the side of the thighs
Keep the toes pointing back and touching the floor
Keep the wrists on the knees, palms facing up, join thumbs and forefingers
Keep the back erect
Stay in this position as long as you can, with deep breathing
Benefits Cures rheumatic pains in the knees and gout
Good for flat feet
Contraindications Do not practise in case of serious knee or back concerns
USHTRASANA – CAMEL POSE
Practice Kneel on the floor
Keep the knees together and spread the feet apart
Rest the buttocks on the mat, but not the body on the feet
Feet are kept by the side of the thighs
Keep the toes pointing back and touching the floor
Keep the wrists on the knees, palms facing up, join thumbs and forefingers
Keep the back erect
Stay in this position as long as you can, with deep breathing
Benefits Good for spine stretching and toning the back and is toned
This asana is beneficial for the digestive and reproductive systems
It stretches the stomach and intestines, alleviating constipation
Loosens up the vertebrae and stimulates the spinal nerves
Relieves backache, rounded back and drooping shoulders
Helpful for people with asthma
Contraindications Do not practise in case of severe neck or back concerns
Avoid practise in case of high blood pressure
Final Project
17. Yoga Asanas
SUPTA VIRASANA – RECLINE HERO POSE
Practice Sit in Virasana
Recline the trunk back and rest the elbows one by one on the mat
Relieve the pressure on the elbows one after the other by extending the arms
Initially rest the crown of the head on the floor
Gradually rest the back of the head and then the back on the floor
Take the arms over the head and stretch them out straight
Stay in this pose as long as possible while breathing deeply.
Benefits Massages the abdominal organs, helps digestive ailments and constipation
It tones the spinal nerves, makes the back flexible
The nerves in the neck and the thyroid gland are particularly influenced
It is beneficial in cases of asthma, bronchitis and other lung ailments
Contraindications Do not practise in case of neck problems, sciatica, slipped disc, knee issues
Final Project
18. Yoga Asanas
SITTING ASANAS
To sit correctly, it is crucial to pay attention to the position of the thighs. When our knees are higher
than our hip sockets, the pelvis tilts backwards and the lower back rounds. Not only does this
position of the lower back become uncomfortable because it strains the muscles, but it also puts
pressure on the intervertebral discs. Sitting with a rounded back, compresses and flatten the fronts
of the discs, putting pressure on the spinal nerves, which in turn can cause pain and dysfunction of
the spinal muscles.
In cross‐legged sitting, the first and most important step in correcting the sitting position is to
elevate the pelvis. The lower back should be arched slightly inward at the waist. When placing the
hands on the knees the tendency may be for the weight of the arms to pull forward. This should be
checked while seated.
Squatting poses can improve posture, stretch the back, elasticize the knees and ankles, and help
improve the digestive function. In squatting poses like Malasana, the back softens and releases from
head to tail as the ankles, knees, and hips flex. The heels root the hips back, and the spine lengthens
as it rounds. In addition to strengthening and stretching the feet and ankles and increasing mobility
in the hips, the pose allows the back muscles to broaden.
Final Project
19. Yoga Asanas
SUKHASANA – EASY POSE
Practice Sit with the legs straight in front of the body
Bend one leg and place the foot under the opposite thigh.
Bend the other leg and place the foot under the opposite thigh.
Place the hands on the knees in chin or jnana mudra
Keep the head, neck and back upright and straight, but without strain
Close the eyes and relax the whole body
The arms should be relaxed and not held straight
Benefits Sukhasana is the easiest and most comfortable of the meditation postures
Helpful for people who are unable to sit in difficult meditation postures
It facilitates mental and physical balance without causing strain or pain
DANDASANA – STAFF POSE
Practice Sit on the floor with the legs stretched straight in front
Place the palms on the floor by the hips, the fingers pointing to the feet
Stretch the hands straight and keep the back erect
Benefits Strengthens and stretches abdominal muscles, lower back and thighs
Can soothe heartburn
Helps build postural awareness
PADMASANA – LOTUS POSE
Practice Sit on the floor with the legs straight
Bend the right leg at the knee
Place the right foot at the root of the left thigh so that right heel at the navel
Place it over the right at the root, the heel being near the navel
The soles of the feet should be turned up
From the base to the neck the spine should remain erect
Place the right hand on the right knee and the left hand on the left knee
The forefingers and the thumbs are bent and touch each other
Benefits Relieves stiffness in the hips, knees, and ankles
Muscular tension is and blood pressure is reduced
The blood flow to the legs is redirected to the abdominal region
Contraindications Do not practise in case of acute knee injury
Final Project
20. Yoga Asanas
JANU SIRSASANA – HEAD TO KNEE POSE
Practice Sit on the floor, with legs stretched straight in front
Bend the left knee and move it to the left
Keeping the outer side of left thigh and the left calf on the floor
Place the left heel against the inner side of the left thigh near the perineum
The big toe of the left foot should touch the inner side of the right thigh
The angle between the two legs should be obtuse
Extend the arms forward towards the right foot and hold it with the hands
First catch the toes of the right foot, then gradually catch the sole, then heel
Finally extend the arms and catch the wrist of one hand with the other
Keep the right leg stretched throughout by tightening the knee
See that the back or the right knee rests on the floor
Exhale, move the trunk forward by bending and widening the elbows
Rest the forehead, then nose, lips and finally the chin beyond the right knee
Then rest on either side of the right knee
Stay in this position with deep breathing from half a minute to a minute
Repeat the pose keeping left leg stretched out and bending the right leg
Benefits Stretches and strengthens the spine, hamstrings and groin
Relieves symptoms of high blood pressure, insomnia, and sinusitis
This asana tones the liver and the spleen and thereby aids digestion
It also tones and activates the kidneys
Contraindications Do not practise in case of acute knee or back pain, and intestinal discomfort
PASCHIMOTTANASANA – SEATED FORWARD BEND POSE
Practice Sit on the floor with the legs stretched straight in front and palms by the hips
Exhale, extend the hands and catch the toes
Extend the spine and try to keep the back concave
Learn to bend right from the pelvic region of the back
Extend the arms from the shoulders the back will become flat
Exhale and bend, and widen the elbows
Pull the trunk forward and touch the forehead to the knees
Gradually rest the elbows on the floor and stretch the neck and trunk
Touch the knees with the nose and then with the lips
Make a further effort to grip the soles and rest the chin on the knees
Grip the right palm with the left hand beyond the outstretched feet
Exhale and rest the chin on the shins beyond the knees
The back of the legs at the knee joints rests firmly on the ground
Tighten the muscles at the back of the thighs and pull the trunk forward
Benefits Can relieve some symptoms of menstrual discomfort and menopause
May alleviate headache, anxiety, and fatigue
Can help relieve high blood pressure, infertility, insomnia, and sinusitis
Tones and massages the entire abdominal and pelvic region
Contraindications People with back injury, slipped disc, sciatica or hernia should not practice
Final Project
21. Yoga Asanas
BHARADVAJASANA
Practice Sit on the floor with the legs stretched straight in front
Move the legs back and bring feet to the right side by the hip
Rest the buttocks on the mat, turn the trunk about 45 degrees to the left
Straighten the right arm and place on the outer side of the left thigh near the
Insert the right hand underneath the left knee, the palm touching the mat
Turn the left arm from the shoulder behind the back
Bend the left elbow and with the left hand clasp the right upper arm
Turn the neck to the right and gaze over the right shoulder
Hold the position for half a minute with deep breathing
Loosen the hand grip, straighten the legs
Repeat the pose on the other side
Benefits Increased shoulder and knee flexibility
Good for those suffering from arthritis
Contraindications People with back injury, slipped disc, sciatica or hernia should not practice
HANUMANASANA – SPLIT POSE
Practice Kneel on the floor
Rest the palms a foot apart on the floor on either side of the body
Lift the knees up and bring the right leg forward and the left leg back
Try to stretch both the legs straight with an exhalation and keep the hips up
Press the legs and hips to the ground, and bear the weight on the hands
Once the straight legs position is attained, sit on the mat
Raise the hands fold them in front of the chest and balance
Stay in the pose from ten to thirty seconds with normal breathing
Benefits Helps to cure sciatica and other defects of the legs
It tones the leg muscles
It relaxes and strengthens the abductor muscles of the thighs
Contraindications Avoid if you have any knee, ankle, groin, hip, or hamstring injuries
Pregnant women should avoid it as sit puts pressure on the pelvis and groin
Final Project
22. Yoga Asanas
SUPINE ASANAS
Moving into postures from a supine position engages the anterior muscles (front of the body). Many
strengthening exercises also start in the back lying, face up position.
SUPTA PAWANAMUKTASANA – WIND RELIEVING POSE
Practice Lie in the starting position and relax
Bend the right knee and bring the thigh to the chest
Interlock the fingers and clasp the hands on the shin below the right knee
Keep the left leg straight and on the ground
Inhale deeply, filling the lungs as much as possible
Exhaling, raise the head and shoulders off the ground and without straining
Bring the right knee to the nose
Remain in the final position for a few seconds
While slowly inhaling, return to the base position
Repeat 3 times with the right leg and then 3 times with the left leg
Benefits Strengthens the lower back muscles and loosens the spinal vertebrae
It massages the abdomen and the digestive organs
Helps in case of constipation
It is also useful for impotence, sterility and menstrual problems
Contraindications Do not practise in case of neck concern and abdominal surgery
This asana should not be performed during pregnancy
SETU BANDHA SARVANGASANA – BRIDGE POSE
Practice Do Salamba Sarvangasana
Rest the palms well on the back, raise the spine up
Take the legs back straight or bend the knees
Stretch out the legs and keep them together
The weight of is borne by the elbows and the wrists.
Only the head and neck, the shoulders, the elbows and feet are on the mat
Keep heels firmly on the mat
Stay in the pose from half a minute to a minute with normal breathing
Benefits Opens and expands the chest
Strengthens the mid and upper spine, and torso
Increases circulation to the thyroid gland
Energizes the legs
Relieves low‐back tightness
Contraindications Do not practise in case of neck problems
This asana should not be performed during pregnancy
Final Project
23. Yoga Asanas
JATHARA PARIVARTANASANA – ABDOMEN TWISTING POSE
Practice Lie flat on the back on the floor
Stretch out both arms sideways in line with the shoulders to form a cross
Exhale and raise both legs together until they are perpendicular to the mat
Remain in this position for a few breaths
Exhale and move both the legs sideways down towards the mat to the left
Try to touch toes of the left foot with finger‐tips of the outstretched left hand
Both legs should go down together, the knees being kept tight throughout.
As far as possible keep the lumbar portion of the back on the mat
Turn the legs only from the hips
Move the abdomen to the right
Stay in the pose for about 20 seconds, keeping the legs stiff throughout
Benefits It tones and eradicates sluggishness of the liver, spleen and pancreas
It also cures gastritis and strengthens the intestines
It helps to relieve sprains and catches in the lower back and the hip region
Contraindications Should not be practised after hip replacement surgery
This asana should not be performed during pregnancy
URDHVA CHAKRASANA – UPWARD WHEEL POSE
Practice Lie flat on the back on the floor
Raise the elbows over the head, and place the palms under shoulders
The fingers should point towards the feet
Bend and raise the knees, then bring the feet nearer until they touch the hips
Raise the trunk and rest the crown of the head on the floor
Lift the trunk and head and arch the back
Weight is taken on the palms and the soles
Stretch the arms from the shoulders until the elbows are straightened
Pull the thigh muscles up
Pull the thigh muscles still higher by lifting the heels off the mat
Extend the chest, stretch up the sacral region of the spine then lower heels
Remain in this position from half a minute to a minute, with normal breathing
Lower the body to the floor by bending the knees and elbows
Benefits Strengthens the shoulders, arms, wrists, legs, and spine
Opens the chest and shoulder girdle
Relieves asthma symptoms by expanding the lungs
Strengthens the legs
Good for nervous, digestive, respiratory, cardiovascular, glandular systems
Relieve various gynaecological disorders
Contraindications Should not be practised in case of shoulder, wrist or lower‐back injury
This asana should not be performed if suffering from glaucoma
Final Project
24. Yoga Asanas
HALASANA – PLOUGH POSE
Practice Do Salamba Sarvangasana with a firm chin lock
Release the chin lock, lower the trunk slightly
Move arms and legs over the head and resting the toes on the mat
Tighten the knees by pulling up the hamstring muscles, raise the trunk
Place the hands in the middle of the back press it
Stretch the arms on the mat in the direction opposite to that of the legs
Stretch the arms and legs.
Interlock the fingers and turn the wrists so that the thumbs rest on the mat
Tighten the arms at the elbows and pull them from the shoulders
The legs and the hands are stretched in opposite directions
Remain in the attainable pose for a few minutes with normal breathing
Benefits Strengthens the neck muscle
Brings a rich supply of blood to the brain thyroid and parathyroid glands
Helps with urinary disorders, menstrual trouble, piles and hernia
It helps to relieve epilepsy, low vitality and anaemia
Relieves people suffering from stomach and intestinal ulcers
Relieves severe pains in the abdomen and colitis
Contraindications Those suffering from back problems or slipped disc should avoid practice
Weak or injured cervical muscle, weak legs, weak calf or hamstring muscles
EKA PADA URDHVA DHANURASANA
Practice After performing Urdhva Dhanurasana, exhale and raise the right leg off mat
Stretch the right leg straight, and keep it at 45 degrees from the mat
Then lift the right hand from the mat and place it on the right thigh
The body is then balanced on the left hand and foot
Hold this position from 10 to 15 seconds, with normal breathing
Exhale, lower the hands and raised leg and go back to Urdhva Dhanurasana
Repeat the pose with the other leg
Benefits Strengthens the shoulders, arms, wrists, legs, and spine
Opens the chest and shoulder girdle
Relieves asthma symptoms by expanding the lungs
Strengthens the legs
Good for nervous, digestive, respiratory, cardiovascular, glandular systems
Relieve various gynaecological disorders
Helps develops a sense of balance
Contraindications Should not be practised in case of shoulder, wrist or lower‐back injury
This asana should not be performed if suffering from glaucoma
Final Project
25. Yoga Asanas
PRONE ASANAS
Moving into postures from a prone (belly lying) position requires the use of posterior (back side)
muscles. Many back strengthening exercises begin from a prone position, and prone postures can be
very helpful those suffering from chronic back tension that may be due to weak back muscles.
Because of the pressure that lying on the belly (prone) puts on the spinal curves, it is not an advised
sleeping position.
SALABHASANA – LOCUST POSE
Practice Come to (Makrasana) Crocodile relaxation posture
Bring legs together toes pointing outward, heels and knees together
Keep legs and torso in a straight line
Place palms under inner thigh
Tighten buttocks, hips, thighs, and knee and ankle joints
Llifts both legs up as height as possible with support of palms
Keep chin chest abdomen touching floor
Balance legs by chest and chin
Breathing very deep in and out, stay for 10 to 20 seconds
Benefits Strengthens the lower back and pelvic organs
Provides relief from backache, mild sciatica and slipped disc
Liver, stomach, bowels and other abdominal organs, and stimulates appetite
Contraindications Should not be practised by those with weak heart, coronary thrombosis
Do not performed by those with peptic ulcer, hernia, intestinal tuberculosis
BHUJANGASANA – SERPENT POSE
Practice Come to (Makrasana) Crocodile relaxation posture
Bring legs together toes pointing outward, heels and knees together
Keep legs and torso in a straight line
Place palms under inner thigh
Tighten buttocks, hips, thighs, and knee and ankle joints
Llifts both legs up as height as possible with support of palms
Keep chin chest abdomen touching floor
Balance legs by chest and chin
Breathing very deep in and out, stay for 10 to 20 seconds
Benefits Helpful in cases of slight displacement of spinal discs
Tones the ovaries and uterus
Helps in menstrual and some other gynaecological disorders
It stimulates the appetite, alleviates constipation
It beneficial for all the abdominal organs, especially the liver and kidneys
Contraindications Should not be practised by those with wrist injury, hernia or peptic ulcer
Do not practise during pregnancy
Final Project
26. Yoga Asanas
DHANURASANA – BOW POSE
Practice Lie full length on the floor on the stomach, face downwards
Exhale and bend the knees
Stretch the arms back
Hold the left ankle with the left hand and the right ankle with the right hand
Pull the legs up by raising the knees above the floor, and lift the chest off mat
Lift up the head and pull it as far back as possible
Do not rest either the ribs or the pelvic bones on the floor, only the abdomen
While raising the legs do not join them at the knees
After the full stretch upwards join thighs, knees and ankles
Stay in pose from 20 seconds to one minute
Benefits Brings back elasticity to the spine and tones the abdominal organs
The liver, abdominal organs and muscles are massaged
The pancreas and adrenal glands are toned, balancing their secretions
Kidneys are massaged and weight is reduced around the abdominal area
Helps to remove gastrointestinal disorders, dyspepsia, chronic constipation
The spinal column is realigned, and stiffness is released
It helps to correct hunching of the upper back
Contraindications Should not be practised by those with low‐back injury and heart issues
Do not practise in case of weak heart, high blood pressure, hernia and ulcers
Do not practise during pregnancy
URDHVA MUKHA SVANASANA – UPWARD FACING DOG POSE
Practice Lie on the floor on the stomach, face downwards
Keep the feet about one foot apart
The toes should point straight back
Place the palms on the mat by the waist, the fingers pointing to the head
Inhale, raise the head and trunk
Stretch the arms completely and push the head and trunk as far back
Do not rest the knees on the floor
Push the chest forward, stretch the neck fully and throw the head as far back
Stretch also the back portions of the arms.
Stay in the pose from half a minute to a minute with deep breathing
Benefits The pose is recommended for people suffering from a stiff back
Good for persons with lumbago, sciatica and those suffering from slipped disc
The pose strengthens the spine and cures backaches
Due to chest expansion, the lungs gain elasticity
The blood circulates properly in the pelvic region and keeps it healthy
Contraindications Do not practise in case of low‐back, shoulder or wrist injury
Should not be practised during pregnancy
Final Project
27. Yoga Asanas
PARSVA DHANURASANA – SIDEWAYS BOW POSE
Practice Perform Dhanurasana
Exhale, roll over to the right side and stretch the legs and chest
Inhale and come to position
Then exhale, and roll over to the left side
Stay on either side for the same length of time
Inhale, come back to Dhanurasana, release the legs and relax
Benefits This posture massages the abdominal organs by pressing against the mat
Contraindications Those with ankles, shoulders, knees and wrists injury need to avoid this pose
People who have had abdominal, spinal, hip or knee surgery need to avoid
Final Project
28. Yoga Asanas
ARM BALANCING ASANAS
Unlike the lower limbs, the highly mobile structures of the hand, elbow and shoulder girdle are not
designed specifically for support and locomotion. In the hand, about one half of the length is
composed of the highly mobile phalageal (finger) bones, which are not designed for weight bearing
support. While practicing arm support postures, it is important to understand that the arms and
hands are at a structural disadvantage to the legs and feet in their ability to bear weight. One way to
help the arms support the body weight is to lift the navel up and in and lift the pelvic floor. Engaging
these muscles makes less work for the arms. Also, by properly aligning the body in many arm
balancing postures, gravity can be used to one’s advantage and to shift the body weight. It is always
important to move slowly and with ease into any arm balancing posture to reduce any risk of strain
or injury.
CHATURANGA DANDASANA – FOUR LIMBED STAFF POSE
Practice Lie flat on the mat, face downwards
Bend the elbows and place the palms by the side of the chest
Keep the feet about a foot apart.
Raise the whole body a few inches above the mat
Balance on the hands and the toes.
Keep the body stiff as a staff, parallel to the mat from head to heel
Stay for some time with normal breathing
Extend the whole body forward so that the feet rest on the top of the feet
Stay in the pose for about 30 seconds with normal or deep breathing
Benefits Strengthens the arms and the wrists develop mobility and power
It also contracts and tones the abdominal organs
Contraindications In case of an injury in the back, shoulder, or hand do not perform this pose
Do not practice this asana during the later months of pregnancy
People with carpal tunnel syndrome must avoid practice
MAYURASANA – PEACOCK POSE
Practice Kneel on the floor with the knees slightly apart
Bend forward, invert the palms and place them on the mat
The little fingers should touch and the fingers should point towards the feet
Bend the elbows and keep the forearms together
Rest the diaphragm on the elbows and the chest on the back of upper arms
Stretch the legs straight one by one and keep them together and stiff
Exhale, bear the body weight on the wrists and hands, raise the legs from mat
Keep the whole body parallel to the mat with the legs stretched out
Benefits Tones the abdominal region of the body
This improves digestive power and prevents the accumulation of toxins
Strengthens the elbows, forearms and wrists
Contraindications People suffering from peptic or duodenal ulcers, hyperacidity, hernia
Pregnant women are strictly advised not to attempt this asana
Final Project