The document provides information about various yoga asanas (poses) including their names, procedures, benefits and precautions. It discusses asanas like Uttanasana (standing forward bend), Utkatasana (chair pose), Trikonasana (triangle pose), Tadasana (mountain pose), Gomukhasana (cow face pose), Ustrasana (camel pose) and others. For each asana, it explains how to perform the pose, its benefits like flexibility, strength, relaxation etc. It also mentions who should avoid the poses or practice with caution depending on health conditions like back pain, high blood pressure etc. The document serves as a guide for different yoga asanas, their execution and importance.

1. YOGA ASANA
(ASPESS)
AMITY UNIVERSITY
KAMAL KANT SHARMA
B.P.ED 2nd SEM
A3013816055
SUBMITTED TO :-
DR. AJIT SIR

2. ASANA
ASANA IS YOGA POSE OR POSTURE
OR POSITION OF THE BODY.
PATANJALI IN ASHTANGA YOGA
DEFINES ASANAS AS STEADY AND
COMFORTABLE POSE.

3. ASANA CLASSIFICATION
• ACCORDING POSITION OF THE BODY IN A YOGA POSE
FORWARD BEND
BACKWARD BEND
SIDE TWIST
BALANCING
• ACCORDING TO THE USEFULNESS OR PURPOSE
MEDITATIVE
HEALTH (YOGA FOR OBESITY, HYPERTENSION,
DIABETES)
RELAXATION

4. ASANA CLASSIFICATION
(ACCORDING POSITION OF THE BODY IN A YOGA POSE)
Standing Sitting Lying
Forward bending Uttasana Gomukhasana Pawanmuktasana
Backward bending Utkatsana Ustrasana Dhanurasana
Sideward bending Tadasana Parighasana Anantasana
Balancing Tadasana Bakasana dhanurasana

5. UTTANASANA
• IN SANSKRIT, “UT” MEANS INTENSE, “TAN” MEANS TO STRETCH OR EXTEND
AND “ASANA” MEANS POSE. IN ENGLISH, WE CALL THIS POSE THE STANDING
FORWARD BEND.
• STEPS OF UTTANASANA: –
APPROACH
• TAKE A STANDING POSITION; KEEP YOUR FEET AND SHOULDER DISTANCE
APART AND PARALLEL TO EACH OTHER.
• PRESS YOUR FEET DOWN IN TO THE GROUND AND GROUND YOURSELF
POWERFULLY.
• NOW BREATHE OUT AND GENTLY BEND DOWN FROM THE HIPS (NOT THE
WAIST) AND PLACE YOUR CHEST AND STOMACH ON YOUR THIGHS.
ASANA
• IF YOU ARE A BEGINNER, YOU OUGHT TO BEND YOUR KNEES SLIGHTLY TO
ACCOMPLISH THIS.
• IF YOUR KNEES ARE BENT, MAKE SURE THAT THEY’RE STRAIGHT OVER YOUR
TOES.
• SLOWLY BEGIN TO STRAIGHTEN OUT YOUR LEGS HOWEVER CHECK THAT
YOUR CHEST AND ABDOMEN NEVER LEAVE YOUR THIGHS.
RETURNING
• NOW ELEVATE YOUR HIPS AS YOU STRAIGHTEN THROUGH YOUR HAMSTRING
MUSCLES ALL WHEREAS PRESSING YOUR HEELS INTO THE GROUND.

6. BENEFITS OF STANDING FORWARD BEND POSE:
• STRETCHES THE HIPS, HAMSTRINGS, AND CALVES
• STRENGTHENS THE THIGHS AND KNEES
• KEEPS YOUR SPINE STRONG AND FLEXIBLE
• REDUCES STRESS, ANXIETY, DEPRESSION, AND FATIGUE
• CALMS THE MIND AND SOOTHES THE NERVES
• RELIEVES TENSION IN THE SPINE, NECK, AND BACK
• ACTIVATES THE ABDOMINAL MUSCLES
• EASES SYMPTOMS OF MENOPAUSE, ASTHMA, HEADACHES, AND
INSOMNIA
• STIMULATES THE KIDNEYS, LIVER, SPLEEN
• IMPROVES DIGESTION
• MAY LOWER HIGH BLOOD PRESSURE

7. PRECAUTIONS
• 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. UTKATASANA
STAND ERECT WITH YOUR FEET SLIGHTLY APART.
2. INHALE AND RAISE YOUR ARMS
PERPENDICULAR TO THE FLOOR. EITHER KEEP
THE ARMS PARALLEL, PALMS FACING INWARD,
OR JOIN YOUR PALMS.
3. EXHALE AND BEND YOUR KNEES, TRYING TO
KEEP YOUR THIGHS AS PARALLEL TO THE
FLOOR AS POSSIBLE.
4. YOUR KNEES WILL PROJECT OUT OVER YOUR
FEET, AND YOUR TORSO WILL LEAN FORWARD
SLIGHTLY OVER YOUR THIGHS UNTIL YOUR
TORSO FORMS AN APPROXIMATE RIGHT ANGLE
WITH THE TOPS OF YOUR THIGHS.
5. KEEP YOUR THIGHS PARALLEL TO EACH
OTHER AND PUSH DOWN ON YOUR PELVIS
TOWARDS YOUR HEELS.
6. FIRM YOUR SHOULDER BLADES AGAINST
YOUR BACK AND KEEP YOUR SPINE
LENGTHENED.
7. STAY IN THIS POSITION FOR 30 SECONDS TO A
MINUTE, WHILE BREATHING EVENLY.

9. BENEFITS
• UTKATASANA STRENGTHENS THE THIGHS AND GIVES THEM
MORE POWER AND FLEXIBILITY; IN FACT IT IS ONE OF THE
BEST THIGH STRENGTHENING YOGA ASANAS. THIS IS ONE
OF THE MAIN BENEFITS OF UTKATASANA.
THIS POSE ALSO EXERCISES THE SPINE, HIP AND CHEST
MUSCLES.
UTKATASANA STRENGTHENS THE LOWER BODY WHILE
STRETCHING THE UPPER BACK.
THIS POSE INCREASES YOUR LUNG CAPACITY AND
INVIGORATES AND ENERGIZES YOUR ENTIRE BODY
PRACTICING UTKATASANA ON A REGULAR BASIS WILL ALSO
TONE AND STABILIZE YOUR KNEE AND ANKLE JOINTS.
UTKATASANA ALSO ENGAGES ALL YOUR CORE MUSCLES
AND HELPS TO REDUCE FLAT FEET.

10. PRECAUTIONS
• PRECAUTIONS WHILE PERFORMING “THE CHAIR POSE”
INCLUDE AVOIDING THIS POSE IF YOU SUFFER FROM LOW
BLOOD PRESSURE, INSOMNIA, AND HEADACHES. ALSO,
PRACTICE THIS POSE WITH CAUTION IF YOU HAVE LOWER
BACK PAIN. OTHER PRECAUTIONS INCLUDE:
• MAKE SURE THAT YOU GO INTO THE POSE ONLY UNTIL YOU
CAN MAINTAIN THE NATURAL LUMBAR CURVE. YOU
SHOULD STOP JUST BEFORE YOUR LOWER BACK POPS
BACKWARDS OR FLATTENS.
• IF YOU HAVE A SHOULDER INJURY, YOU SHOULD MAKE
SURE TO PRACTICE THIS POSE WITH CARE. IF YOU CANNOT
RAISE YOUR ARMS OVER YOUR HEAD WITHOUT
EXPERIENCING PAIN, MOVE ONLY WITHIN THE AREAS
WHERE YOU DON’T FEEL THE PAIN.
• KEEP YOUR GAZE STRAIGHT FORWARD IF YOU HAVE NECK
PAIN OF DIZZINESS.

11. TRIKONASANA
. DESCRIPTION
TRIKONASANA IS USUALLY PERFORMED IN TWO PARTS, FACING LEFT, AND THEN
FACING RIGHT. THE PRACTITIONER BEGINS STANDING WITH THE FEET ONE LEG-
LENGTH APART, KNEES UNBENT, TURNS THE RIGHT FOOT COMPLETELY TO THE
OUTSIDE AND THE LEFT FOOT LESS THAN 45 DEGREES TO THE INSIDE, KEEPING
THE HEELS IN LINE WITH THE HIPS. THE ARMS ARE SPREAD OUT TO THE SIDES,
PARALLEL TO THE GROUND, PALMS FACING DOWN; THE TRUNK IS EXTENDED AS
FAR AS IS COMFORTABLE TO THE RIGHT, WHILE THE ARMS REMAIN PARALLEL TO
THE FLOOR. ONCE THE TRUNK IS FULLY EXTENDED TO THE RIGHT, THE RIGHT
ARM IS DROPPED SO THAT THE RIGHT HAND REACHES THE SHIN (OR A BLOCK OR
ON THE FLOOR) TO THE FRONT (LEFT SIDE) OF THE RIGHT FOOT, WITH THE PALM
DOWN IF FLEXED. THE LEFT ARM IS EXTENDED VERTICALLY, AND THE SPINE AND
TRUNK ARE GENTLY TWISTED COUNTERCLOCKWISE (I.E., UPWARDS TO THE LEFT,
SINCE THEY'RE ROUGHLY PARALLEL TO THE FLOOR), USING THE EXTENDED ARMS
AS A LEVER, WHILE THE SPINE REMAINS PARALLEL TO THE GROUND. THE ARMS
ARE STRETCHED AWAY FROM ONE ANOTHER, AND THE HEAD IS OFTEN TURNED
TO GAZE AT THE LEFT THUMB, SLIGHTLY INTENSIFYING THE SPINAL TWIST.
RETURNING TO STANDING, THE BEND IS THEN REPEATED TO THE LEFT.

12. BENEFITS
YENGAR CLAIMS PRACTICE OF THIS ASANA IMPROVES
THE FLEXIBILITY OF THE SPINE, CORRECTS ALIGNMENT
OF THE SHOULDERS; RELIEVES BACKACHE, GASTRITIS,
INDIGESTION, ACIDITY, FLATULENCE; MASSAGES AND
TONES THE PELVIC ORGANS, CORRECTS THE EFFECTS
OF A SEDENTARY LIFESTYLE OR FAULTY POSTURE,
ASSISTS TREATMENT OF NECK SPRAINS, REDUCES
STIFFNESS IN THE NECK, SHOULDERS AND KNEES,
STRENGTHENS THE ANKLES AND TONES THE
LIGAMENTS OF THE ARMS AND LEGS.[57][PAGE
NEEDED] A BOOK FROM SIVANANDA YOGA VEDANTA
CENTRE CLAIMS THE ASANA CAN REDUCE OR
ELIMINATE PAIN IN THE LOWER BACK, TONE THE
SPINAL NERVES AND ABDOMINAL ORGANS, IMPROVE
THE APPETITE, DIGESTION AND
CIRCULATION.[58][PAGE NEEDED] SWAMI
SATYANANDA SARASWATI CLAIMS THE ASANA
STIMULATES THE NERVOUS SYSTEM AND ALLEVIATES
NERVOUS DEPRESSION, STRENGTHENS THE PELVIC
AREA AND TONES THE REPRODUCTIVE ORGANS

13. PRECAUTIONS
THIS SIDE BEND MAY CAUSE ISSUES IN PRACTITIONERS WITH LOWER
BACK PROBLEMS.[60] FARHI[61][PAGE NEEDED] WARNS THAT THOSE
WITH POSTEROLATERAL DISC HERNIATION MAY FIND THE TWISTING IN
THIS ASANA CHALLENGING THE BACK. IYENGAR[62][PAGE NEEDED]
ADVISES: THOSE PRONE TO DIZZY SPELLS, VERTIGO, OR HIGH BLOOD
PRESSURE DO NOT LOOK DOWN AT THE FLOOR IN THE FINAL ASANA
OR TURN THE HEAD; THOSE WITH CERVICAL SPONDYLOSIS DO NOT
LOOK UP FOR TOO LONG; THOSE WITH A CARDIAC CONDITION
PRACTISE AGAINST A WALL AND DO NOT RAISE THE ARM, BUT REST IT
ALONG THE HIP; AND THOSE WITH STRESS-RELATED HEADACHES,
MIGRAINE, EYE STRAIN, DIARRHOEA, LOW BLOOD PRESSURE,
PSORIASIS, VARICOSE VEINS, DEPRESSION OR EXTREME FATIGUE DO
NOT PRACTISE THIS ASANA. SATYANANDA SARASWATI[59][PAGE
NEEDED] STATES THAT THE ASANA SHOULD NOT BE PRACTICED BY
THOSE SUFFERING FROM SEVERE BACK CONDITIONS.

14. TADASANA
APPROACH
STAND WITH YOUR FEET TOGETHER. LINE UP YOUR HEELS BEHIND
YOUR SECOND AND THIRD TOES. (MOST PEOPLE WILL HAVE TO
TURN OUT THEIR HEELS A LITTLE.) FACE YOUR KNEECAPS OVER
YOUR TOES.
THE WEIGHT SHOULD BE EVEN ON EACH FOOT, FROM FRONT TO
BACK AND SIDE TO SIDE. TO DO THIS, GROUND DOWN, LIFT
YOUR KNEECAPS, AND ENGAGE YOUR QUADRICEPS MUSCLES.
THEN ISOMETRICALLY PRESS THE BACKS OF YOUR KNEES
FORWARD—BUT DON’T ACTUALLY BEND THEM—ENGAGING
YOUR QUADS AND HAMSTRING MUSCLES EQUALLY. HUG YOUR
UPPER THIGHS TOGETHER, THEN ISOMETRICALLY PRESS THEM
AWAY FROM ONE ANOTHER TO ACTIVATE BOTH YOUR
ADDUCTORS (INNER THIGHS) AND ABDUCTORS (OUTER THIGHS).
ASANA
3. WITH YOUR ARMS ALONGSIDE YOUR BODY, TURN YOUR
BICEPS AND PALMS TO FACE FORWARD. ALIGN YOUR NECK SO
IT FEELS LONG AND EVEN ON ALL SIDES.
4. TAKE A BIG INHALE AND LIFT YOUR RIB CAGE EVENLY AWAY
FROM YOUR PELVIS; EXHALE AND HUG IN THE SIDES OF YOUR
WAIST TO CREATE LUMBAR (LOW-BACK) STABILITY
RETURNING
5. STAY HERE FOR A GOOD 10 BREATHS—OR MAKE THIS YOUR
WHOLE PRACTICE!

15. BRNEFITS
• THIS ASANA HELPS IMPROVE BODY POSTURE.
2. WITH REGULAR PRACTICE OF THIS ASANA, YOUR KNEES, THIGHS,
AND ANKLES BECOME STRONGER.
3.YOUR BUTTOCKS AND ABDOMEN GET TONED.
4. PRACTICING THIS ASANA HELPS ALLEVIATE SCIATICA.
5. THIS ASANA REDUCES FLAT FEET.
6. IT ALSO MAKES YOUR SPINE MORE AGILE.
7. IT IS AN EXCELLENT ASANA FOR THOSE WHO WANT TO INCREASE
THEIR HEIGHT IN THEIR FORMATIVE YEARS.
8. IT ALSO HELPS IMPROVE BALANCE.
9. YOUR DIGESTIVE, NERVOUS, AND RESPIRATORY SYSTEMS ARE
REGULATED.

16. GOMUKHASANA
The name comes from the Sanskrit words Gow (गो, Go) meaning "cow",
Mukha (मुख, mukha) meaning "face" or "mouth",[3] and Asana (आसन,
Āsana) meaning "posture" or "seat".[4]
The word Go also means "light", so gomukh may refer to the light in or of the
head, or lightness of the head. The asana gets its name because the thighs
and calves of the person performing it resemble a cow's face, wide at one
end and tapering toward the other.

17. PROCEDURE

18. PRECAUTIONS
STRENGTHENS THE FINGER JOINTS AND WRISTS, PROMOTES MOBILITY
OF THE SHOULDERS AND HIPS, WHILE STRENGTHENING MUSCLES OF
THE CHEST AND BACK. IMPROVES A ROUNDED BACK AND SIDEWAYS
CURVATURE OF THE SPINE. FACILITATES DEEPER BREATHING.
STIMULATES KIDNEY FUNCTION, ACTIVATES THE BLADDER AND THE
DIGESTIVE SYSTEM, AND ALSO COUNTERS DIABETES
BENEFITS
This exercise should not be practiced with injuries to the arms, hands or legs

19. USTRASANA
 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.

21. 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.

22. PRECAUTIONS
PEOPLE SUFFERING FROM SEVERE BACK AND NECK INJURY, HIGH OR
LOW BLOOD PRESSURE, MIGRAINE OR OTHER SEVERE HEADACHE
SHOULD PERFORM THIS ASANA OR POSTURE UNDER THE GUIDANCE
OF A YOGA THERAPIST OR EXPERT. ELSE BETTER TO AVOID THE
PRACTICE

23. BAKASANA
1. Stand in the position of Tadasana.
2. After taking the position of Tadasana, come down to the Uttanasana position.
3. 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.
4. 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.
5. Now Bend your arms a bit (as much as possible).
6. Attempt to carry your left leg up within the air.
7. Fold your knee and take a look at to rest your left knee on the outer facet of your left arm.
8. 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.
9. There ought to be acceptable distance between each your hands, so it becomes easier for
you to balance your body on your hands.
10. Stay steady during this position for concerning 15-20 seconds, after that slowly-slowly
release.
11. Repeat this process three times a day.

25. 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.

26. PRECAUTIONS
• 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.

27. LYING FORWARD BEND(PAWANMUKTASANA)
• PROCEDURE
• LIE DOWN ON FLOOR IN SHAVASANA POSTURE.
• THEN BEND YOUR BOTH KNEE NEAR TO THE STOMACH
AS MUCH AS POSSIBLE.
• NOW EXHALE AND PUSH YOUR BOTH KNEE TO TOUCH
THE CHEST WITH BOTH HANDS BY INTERLOCKING
FINGERS UNDERNEATH THE KNEE.
• AFTER THAT RAISE YOUR HEAD AND TOUCH THE NOSE
WITH THE KNEE. IF ONE IS NOT ABLE TO PRACTICE SUCH
POSE THEN ONE SHOULD TRY TO COVER DISTANCE AS
NEARER AS POSSIBLE AND STAY FOR 10-30 SECONDS IN
SUCH POSTURE BY KEEPING BREATH OUT.
BENEFITS:
• THE PEOPLE WHO ARE SUFFERING FROM GAS
PROBLEMS, ACIDITY, ARTHRITIS PAIN, HEART PROBLEMS
AND BACK PAIN. IT ALSO HELPS FOR REMOVING
UNWANTED ABDOMINAL FAT.
CONTRA-INDICATIONS:
• HIGH BLOOD PRESSURE, SCIATICA, SLIP DISC,
ABDOMINAL SURGERY, HERNIA
• TESTICLE DISORDER, APPENDICITIS, MENSTRUATION
Final pose

28. LYING BACKWARD BEND
DHANURASANA- DHANU MEANS A BOW. THE HAND HERE USED LIKE A BOW-
STRING TO PULL THE HEAD, TRUNK AND LEGS UP AND THE POSTURE RESEMBLES A BENT BOW.
• PROCEDURE
• LIE ON YOUR STOMACH
• BEND YOUR KNEES AND HOLD YOUR ANKLES.
• BREATHING IN, LIFT YOUR CHEST OFF THE GROUND AND
PULL YOUR LEGS UP AND BACK.
• KEEP THE POSE STABLE WHILE PAYING ATTENTION TO
YOUR BREATH. YOUR BODY IS NOW TAUT AS A BOW.
• AFTER 15 -20 SECONDS, AS YOU EXHALE, GENTLY BRING
YOUR LEGS AND CHEST TO THE GROUND. RELEASE THE
ANKLES AND RELAX
BENEFITS:
• STRENGTHENS THE BACK AND ABDOMINAL MUSCLES
• STIMULATES THE REPRODUCTIVE ORGANS
• OPENS UP THE CHEST, NECK AND SHOULDERS
• TONES THE LEG AND ARM MUSCLES
• ADDS GREATER FLEXIBILITY TO THE BACK
• GOOD STRESS AND FATIGUE BUSTER
Final pose
Contra-indication
low blood pressure, hernia, neck injury,
pain in the lower back, headache,
migraine or a recent abdominal surgery.

29. LYING SIDE BEND (ANANTASANA)- ANANTA IS A NAME OF
VISNU AND ALSO OF VISNU’S COUCH, THE SERPENT SESA.
PROCEDURE
• LIE ON YOUR BACK.
• ROLL OVER ONTO THE RIGHT SIDE.
• BEND YOUR RIGHT ARM, AND BRING YOUR
RIGHT HAND UNDER YOUR HEAD WITH THE
FINGERS TOWARD YOUR CHIN.
• EXHALE, BEND THE LEFT KNEE, AND TAKE HOLD
OF THE LEFT BIG TOE WITH YOUR LEFT HAND.
• STRAIGHTEN THE LEFT LEG TOWARD THE
CEILING AS MUCH AS POSSIBLE.
• MAINTAIN THE BALANCE ON THE SIDE WITHOUT
ROLLING.
• REPEAT LYING ON THE LEFT SIDE.
BENEFITS:
• HAMSTRING MUSCLES ARE PROPERLY TONED.
• THE ASANA ALSO RELIVES BACKACHES AND
PREVENTS THE DEVELOPMENT OF HERNIA.
Contra-indication
• Migraine, a recent abdominal surgery.
• Slip disc, Hernia

30. BALANCING BACKWARD BEND (DHANURASANA)
EKA MEANS ONE. PADA IS A LEG. URDDHAVA MEANS UPWARDS AND DHANU A
BOW.PROCEDURE
• LIE SUPINE ON THE FLOOR. BEND YOUR KNEES
AND SET YOUR FEET ON THE FLOOR, HEELS AS
CLOSE TO THE SITTING BONES AS POSSIBLE.
BEND YOUR ELBOWS AND SPREAD YOUR PALMS
ON THE FLOOR BESIDE YOUR HEAD.
• PRESSING YOUR INNER FEET ACTIVELY INTO THE
FLOOR, EXHALE AND PUSH YOUR TAILBONE UP
TOWARD THE PUBIS, FIRMING (BUT NOT
HARDENING) THE BUTTOCKS, AND LIFT THE
BUTTOCKS OFF THE FLOOR. KEEP YOUR THIGHS
AND INNER FEET PARALLEL.
• WITH AN EXHALATION, LIFT YOUR HEAD OFF
THE FLOOR AND STRAIGHTEN YOUR ARMS.
• STRETCH THE RIGHT LEG STRAIGHT, KEEP IT AT
AN ANGLE OF ABOUT 45 DEGREE FROM THE
FLOOR.
BENEFITS:
• STRENGTHENS THE ARMS AND WRISTS, LEGS,
BUTTOCKS, ABDOMEN, AND SPINE
• THERAPEUTIC FOR ASTHMA, BACK PAIN,
INFERTILITY, AND OSTEOPOROSIS
Contraindications and Cautions
Back injury
Carpal tunnel syndrome
Diarhea
Headache
Heart problems
High or low blood pressure

31. THANKS