This document provides information and instructions for several yoga asanas (postures), including: - Uttanasana (standing forward fold), describing its procedure, benefits (flexibility, blood circulation, posture), and contraindications (back injuries). - Upavistha Konasana (seated wide-legged forward fold), explaining how to do it, benefits (hip opening, hamstring stretch), and contraindications (lower back injuries). - Halasana (plough pose), outlining the steps, benefits (digestion, weight loss, abdominal strength), and who should avoid it (hernia, back problems, during periods/pregnancy).

1. • Name- PRANAY KAUSHIK
• Class- B.p.ed 2nd semester
• Enrollement no.-A3013816031
• Refrence- Truth star, yoga journal, sarvyoga,wikipedia
etc..

2. Asana meaning
• Asana means holding the body in a particular
posture to bring stability to the body and poise to
the mind. Yog asanas are simple actions for
keeping the internal and external parts of the body
in good health. No activity can be performed well
so long as the internal and external parts of the
body are not in good health.

3. movement standing sitting lying
forward uttanaasana upvisthakonasana halasana
back anuvittasana ustrasana Bhujangasana
side katichakrasana parighasana anantasana
balance Natrajasana bakasana Paripurna
navasana

4. uttanaasana

5. procedure
• Once you’re feeling stable, cross your forearms, grab your elbows and hang your head
down.
• If you’re enough flexible, you’ll attempt to bring your palms to the ground or hold your heels
from behind.
• Begin by holding this pose for thirty seconds and step by step work your way to one minute
at a time.
• While holding this position, gently inhale and exhale.
• While breathe in, try to lift and lengthen your torso with each exhalation, try to go deeper and
deeper into the stretch.
• There another way to increase the stretch is to roll on to the balls of your feet and lean
slightly forward. This stretches the backs of your legs and permits you to carry the pose for
extended.
• Don’t shut your eyes throughout this Asana.
• Try to hold this pose for 30 seconds.
• Release this pose by placing your hands back on to your hips and with a deep breath in
(inhale), extend your back and come up to the initial position.

6. Benefits
• It maintains the functions of liver, kidneys and spleen.
• Beneficial in flexibility of the hips.
• Gives Strengths to the knees and spine also.
• It improves the process of blood circulation.
• Helps to improves posture and alignment.
• Useful for stretching the leg muscles like calves and hamstrings.
• Improves the functions of endocrine and nervous system.
• Helps in cellular growth.
• Eases tension in the back, shoulder, and neck
• Useful for toning and activating the muscles of the abdomen.

7. Contra indications
• Don’t try this Asana in case of back injury, do this pose with your knees bent.
• You can conjointly attempt the Ardha Uttanasana rather than the Uttanasana
if you suffer from chronic back pain. Avoid this Pose in case of injured legs,
shoulders and hips. Avoid this Asana fully if you have got recently had back
surgery, knee surgery or surgery to your hamstrings. Always concern a yoga
expert before doing any Yogic activities.

8. upvistha konasana

9. procedure
• Sit upright with the legs stretched forward; toes and feet pointing up.
• Separate the legs into a V shape with the knees facing the ceiling.
• Inhale, raise the arms over the head and lengthen the spine.
• Keep the spine straight and bend forward at the hips.
• Move the hands forward between the legs. Then exhale and place the hands in front of you,
palms pressing down on the floor.
• Keep the back straight. If possible, try to bring the breast bone parallel to the floor, hold both
of the big toes with the index and middle fingers of the respective hands, or hold the outsides
of the feet with each hand.
• Contract the abs and thighs and continue to press through the balls of the feet.
• Hold the pose for 10 to 60 seconds
• Repeat 2 to 3 times.

10. Benefits
• It opens up the hips and stretches the buttocks and spine.
• It stretches the hamstrings, calves, and inner thighs.
• It helps reduce pelvic congestion.
• It stimulates the entire pelvic region, including the ovaries.
• It also tones the spine and strengthens it.
• It stimulates and massages the abdominal organs as well as the
prostate, bladder, and reproductive organs.

11. Contraindications
• The attempt to accomplish the Seated Wide Angle Pose may
pose a challenge, especially in the beginning. Beginners may find
some annoying hindrances like,
• Pressure in the inner hamstrings.
• Pressure in the hip muscles.
• With a regular and a scheduled practice these difficulties will fade
away. However, you should avoid the Seated Wide Angle Pose if
you have serious lower back injury, a knee injury, or carpal tunnel
syndrome.

12. halasan
a

13. procedure
• Step 1: Lie on your back with your arms beside you, palms downwards.
• Step 2: As you inhale, use your abdominal muscles to lift your feet off the floor, raising your legs
vertically at a 90 degree angle.
• Step 3: Continue to breathe normally and supporting your hips and back with your hands, lift them off
the ground.
• Step 4: Allow your legs to sweep in a 180 degree angle over your head until your toes touch the floor.
• Step 5: Your back should be perpendicular to the floor. This may be difficult initially, but make an
attempt for a few seconds.
• Step 6: Do this slowly and gently. Ensure that you do not strain your neck or push it into the ground.
• Step 7: Hold this pose and let your body relax more and more with each steady breath.

14. Benefits
 Improves digestion and appetite.
 Effective in Weight Loss.
 Strengthens the abdominal muscles.
 Beneficial for diabetic people. Those people should do this regularly.
 It helps to make spinal cord strong and flexible.
 Cures the symptoms of menopause.
 It helps to reduce stress.
 It normalizes blood-glucose level and stimulates the internal organs.
 It stimulates the reproductive organs

15. Contraindications
 Those suffering from hernia, slipped disc, sciatica, arthritis of the neck, high blood pressure or
any serious back problem, should not do practice halasana.
 Should practice under expert supervision. In days of periods women should not practice this
asana.
 Pregnant women should not practice halasana.

16. anuvittasana
•

17. Procedure
• Begin by standing at the top of your mat in Mountain Pose with
your feet hip-distance apart.
• Engage all of the muscles in your legs, focus on drawing your knee caps up.
Keep your tailbone tucked under, belly drawn in, and heart forward.
• Release the tension in your shoulders and stand tall, reaching up through the
crown of your head.
• Place the palms of your hands on your lower back, with your fingers pointing
towards the ground, as you draw your elbows together.
• Take an inhale as you lift up tall through the crown of your head and focus on
drawing your belly in, keeping your core strong.
• Exhale to arch your spine back, only go as far as feels comfortable for your
body. You can keep your neck in line with your spine, looking forward, or drop
your head all the way back.

18. Benefits
• Standing backbend is a wonderful heart-opening pose. It
helps to release tension, especially in the neck and
shoulders. This pose helps to open up the respiratory
system for deeper, fuller breath.
• Standing Backbend is also a fantastic preparatory pose for
any deep backbend like Wheel, Bow or Camel pose.

19. Contraindications
• Avoid if u had back injury or nrck injury
• Donot rush into the pose
• Do not force the back bend beyond wat you can

20. ustrasana

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

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

23. Contraindications
• It is best to practice this asana under the supervision of a
yoga instructor. If you have a back or neck injury, or if you
are suffering from either low or high blood pressure, it is
best to avoid this asana. Those who suffer from
insomnia or migraines must avoid this asana.

24. Bhujangasana

25. procedure
• Lie down on the stomach by keeping your legs together. Make a
gap of 1-2 feet between the legs if somebody has backache.
• Put your palms besides your shoulder and the head should rest
on the ground.
• With inhaling raise your head up to your navel region and try to
see the roof.
• Maintain the position till 10 to 60 seconds with steadily inhaling
and exhaling.
• Come to the original position slowly with deep exhalation.
• Repeat the process for 3 to 5 times.

26. Benefits
• Relieves backache: This is the most effective asana to increase
the flexibility thereby reduces the stiffness from the lower spine
region. Bhujangasana helps to loosens up the spine, removes
impure blood from the back region and tones up the nerve. In nut
shell, it facilitates the effective coordination between the brain and
rest parts of the body thus ensure better health.
• Good for kidney: Cobra pose helps to compress the kidney thus
removes the stagnated blood thereby helps in improving the
efficiency of the kidneys.
• Stress buster: The cobra pose gives a good massage to the
adrenal gland, which produces adrenaline hormone. This
hormone is good to ease stress and reduces tension of the body.

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

28. kati chakrasana

29. Procedure
• Stand up straight with your feet together
• Keep your spine erect keep the shoulders straight.
• Keep your legs apart from each other equivalent to the shoulders
• Stretch your hands to the front, palms facing each other.
• Your hands should be in line with the shoulders.
• First inhale and then while exhaling twist from the waist to the right and look back over the right.
• Keep your breath out and stay in this position as long as possible.
• Inhale and slowly come back to the center.
• Exhale and twist from the waist to the left and look back over the left.
• Keep your breath out.
• Stay in this final posture as long as possible.
• Come back to the center and relax.
• In the twisted position if you want to stay for longer then you need slowly keep on breathing.
• This is the complete cycle of this posture.
• Practice can be repeated 10 to 20 times or even more than that as per the convenience.

30. Benefits
• Helps to remove lethargy.
• Improves the flexibility of the spine and waist.
• Strengthens the spine and waist.
• Good for relieving constipation.
• Opens up the neck and shoulders.
• Provides a stretch in different muscles of arm, abdomen
and legs.
• Helps to relive back pain.

31. Contraindications
• Avoid practicing if you have recently undergone any
abdomen or spinal surgery.
• If you are suffering from hernia, slip disc or any abdominal
inflammation.
• Avoid the practice during pregnancy.

32. parighasana

33. Procedure
• Kneel on your mat such that your toes are curled under.
This will give you stability and will also help open up the
soles of the feet. Alternatively, you could place the tops of
your feet flat on the mat.
• Stretch your right leg out on the right side. Rotate the hip
outwards so that the kneecap faces the sky.
• The extended leg must be in the same line as the
kneeling knee, and the kneeling knee should be right
under the hip of the same leg.

34. Benefits
• It gives the hamstrings, calves, and adductor muscles a
good stretch.
• It helps stretch the intercostal muscles between your ribs.
These muscles assist in breathing.
• The muscles in the torso also get a good stretch.
• Practicing this asana opens the chest and the shoulders.
• This asana stimulates the lungs and the abdominal
organs too.

35. Contraindications
• Avoid this asana if you have a knee injury. In such
situations, you could sit on a chair and practice it, instead
of kneeling down.
• In case you have pain in the neck, or if you feel dizzy, set
your gaze straight instead of looking up at your hand.

36. anantasana

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

38. benefits
• This asana tones the abdominal muscles, therefore improving digestion.
• It stretches and strengthens the sides of your torso.
• The spine as well as the leg muscles becomes more flexible.
• The hamstrings also get stretched and strengthened.
• You lose weight in your hips and thighs.
• There is better circulation in your legs. It also helps in the development of the
pelvic region.
• This asana helps cure hypertension, arthritis, colitis, hypertension, and
sciatica.
• It helps relieve stress and tension.
• It also helps cure disorders related to the uterus, urinary bladder, ovaries,
and prostate.

39. Contraindications
• Avoid practicing this asana if you have pain in your neck
or shoulders.
• If you have spondylitis, slip disc, or sciatica, you must
make sure you practice this asana only under the
guidance of an experienced teacher.

40. Natrajasana

41. procedure
• .Stand straight on your yoga mat and arms by your sides.
• While inhaling bend your right leg backwards and hold
with your right ankle with right hand as shown in fig.
• Try to move your right leg upwards as much as you can.
• Extend your left arm straight out in front. In the beginning
you can take help another person.
• Hold this posture for 20 – 30 seconds and keep breathing
normally. Now slowly come back to starting position.
• Repeat this with left leg then right leg. Like this you can
practice for 3-4 repetition.

42. benefits
• Strengthens legs hips, ankles and chest.
• Helps to reduce weight.
• Stretches the thighs, groin, and abdominal organs.
• mproves posture and your balance.
• Improves digestive system.
• Good for Improving concentration.
• Releases stress and calms the mind.

43. Contraindications
• Those suffering from low blood pressure should not
practice Natarajana.
• In the beginning take the support of your friend to
maintain proper balance.
• Doctor advice is must before practice any exercise.
• Practice under expert guidance.

44. bakasana

45. procedure
• Stand in the position of Tadasana.
• After taking the position of Tadasana, come down to the Uttanasana position.
• While doing Uttanasana, keep your hands on the floor just in front of your feet. For this, you’ll need to
bend a little more from your hips.
• If you’re not capable to balance properly, attempt to keep a fold blanket below your hands so your body
gets a platform to rest on.
• Now Bend your arms a bit (as much as possible).
• Attempt to carry your left leg up within the air.
• Fold your knee and take a look at to rest your left knee on the outer facet of your left arm.
• Fold the right leg from the knee and take a look at to put the right knee on the outer facet of the right
arm.
• There ought to be acceptable distance between each your hands, so it becomes easier for you to
balance your body on your hands.
• Stay steady during this position for concerning 15-20 seconds, after that slowly-slowly release.
• Repeat this process three times a day.

46. benefits
• Regular practice of this pose will increase mental and
physical strength.
• Helps in to make your body more flexible.
• It increases endurance capacity.
• Practicing this posture on a daily routine helps you in
strengthening your forearms, wrists and shoulders.
• It provides a decent stretch to your higher back and even
strengthens your abdominal muscles.

47. Contraindications
• Those people who are suffering from Carpal Tunnel
Syndrome, sciatica pain, slip disc, Spondilitis problems
and wrist injury are not allowed to practice this asana. Be
extra careful if you have shoulders injury or hamstrings
while attempting this pose. If you are a beginner then
don’t try this pose immediately, at first start with basics,
when you are master in that then go for it .This is an
advance Asana so try this Asana under the supervision of
a yoga teacher.

48. Paripurna navasana

49. PROCEDURE
• Begin from a seated position with your legs straight out in
front of you.
• Bend your knees so that your feet are flat on the floor.
• Keep your knees and legs together throughout the pose.
• Place your hands behind your hips and keep your fingers
pointed forward towards your feet.

50. BENEFITS
• Performing the pose helps strengthen the core muscles of
the abdomen
• The pose stretches and strengthens the hips flexors
• It also helps in stretching the hamstrings
• It helps improve alignment by stretching the spine
• The pose helps tone the small and large intestines
• It also strengthens the lower back muscles

51. Contraindications
• There are a number of precautions that you need to take before you venture
into the pose. Paripurna Navasana is not advisable if you suffer from –
• Asthma
• Diabetes
• Chronic headaches
• Heart problems
• Insomnia
• Low blood pressure
• Injury to the abdomen
• Knee, hip, shoulder, or arm injury

52. • THANK YOU