This document provides instructions and information about four yoga asanas: 1. Pavanmuktasana stretches the neck and back, improves digestion and blood circulation, and relieves constipation. 2. Naukasana helps reduce belly fat, improves digestion, and strengthens the abdominal muscles and other body parts. 3. Setu Bandhasana strengthens the legs, back, neck and chest, reduces stress, and improves digestion and blood circulation. 4. Halasana stretches the hamstrings and calves, massages the abdominal organs, and improves digestion when practiced under the guidance of a yoga instructor.

1. P R A S H A N T G U P T A
M . P . E D
A 3 0 1 4 9 1 5 0 2 3
PRESENTATION
OF
YOGIC SCIENCE

2. LYING
ASANAS

3. 1.PAVANMUKTASANA

4. PAVANMUKTASANA
* ETYMOLOGY*
The name comes from the sanskrit word
Pavan meaning “wind”, mukta meaning
“Relieve” and asana meaning “Posture” or
“Seat”.

5. P R O C E D U R E
PAVANMUKTASANA

6. PAVANMUKTASANA
PROCEDURE:-
1. Lay down in the Supine Position.
2. Exhale and while inhaling slowly raise the legs to a
90 degree angle from the floor.
3. Bend both legs at the knees and rest the thighs
against the abdomen, keeping the knees and ankles
together.
4. Encircle the knees with both arms, hands clasping
opposite elbows.
5. Bend the neck and place the chin on the knees.
Continue to maintain the asana, breathing normally.

7. PAVANMUKTASANA
BENEFITS:-
 Stretches the neck and back.
 The abdominal muscles are tensed and the internal organs
are compressed which increases the blood circulation and
stimulates the nerves, increasing the efficiency of the
internal organs.
 The pressure on the abdomen releases any trapped gases
in the large intestine.
 Blood circulation is increased to all the internal organs.
 Digestive system is improved.
 Relieves constipation.
 Strengthens the lower back muscles and loosens the spinal
vertebrae.
 Sterility and impotence.

8. PAVANMUKTASANA
BENEFITS FOR WOMEN:-
 Massages the pelvic muscles and reproductive organs
and is beneficial for menstrual disorders.
 Reduces fats in the abdominal area, thighs and
buttocks.

9. PAVANMUKTASANA
Precautions and Contra-indications:
 Must be avoided if there is recent abdominal
surgery as there is a lot of pressure on the
abdomen.
 Anyone suffering from hernia or piles should avoid
this asana.
 Pregnant women should not practice this asana.
 If there is any pain, stiffness or injury to the next
the head should remain on the floor.

10. 2. NAUKASANA

11. NAUKASANA
 ETYMOLOGY
In Sanskrit “Nauka” means “Boat” and “Asana”
means “Pose”.

12. NAUKASANA
PROCEDURE
1. Lie flat on your back on the yoga mat with your arms
by your side.
2. Relax in this position for some time and keep
breathing normally.
3. Now inhale slowly and lift your both legs as per
shown in the above image.
4. Keep legs straight and should not be bent.
5. Raise your upper body to touch your legs with both
hands.
6. Try to maintain the angle of 45 degrees.
7. Hold your breath and the posture for 10-15 seconds.
8. You can increase the time of holding posture by
practicing regularly.
9. Now exhale slowly and get back to your starting
position.

13. NAUKASANA
Benefits of Naukasana (Boat-Pose)
 Helps to reduce belly fat.
 Improve the function of digestion.
 Good for developing six pack ABS.
 Regulates the function of pancreas, liver and lungs.
 Strengthens abdominal muscles.
 Good for diabetes patient to maintain the sugar level.
 Improves the blood circulation.
 Strengthens the muscles of thigh, hips, necks and shoulder.
 Improves the function of kidney, thyroids and prostate
glands.

14. NAUKASANA
Precautions for Naukasana (Boat-Pose)
 Suffering from low or high blood pressure, hip joint
pain, arthritis, severe headache, migraine, hernia and
ulcer patients should not practice naukasana (Boat
pose).
 Consult a doctor first before practicing any exercise
and practice under expert guidance.
 Pregnant women should not practice this boat pose.
 Avoid practicing during periods but if you are
comfortable to practice then go ahead.

15. 3. SETU BANDHASANA

16. SETU BANDHASANA
ETYMOLOGY
Setu means “Bridge”, Bandha means “Bind”, “Lock”
and Asana means “Posture”.

17. SETU BANDHASANA
PROCEDURE
1. Lie flat on the ground and keep your arms at your
sides.
2. Now lift your hips upwards as shown in fig as much
you can (Should not over-stretch) with the help of
pressing your palms.
3. Keep breathing deeply in this position for some time
for 20-30 seconds.
4. Now relax by touching your hips to the ground i.e.
your starting position.
5. Repeat this cycle for 3-4 times.

18. SETU BANDHASANA
BENEFITS:
1. Strengthens legs, back neck and chest.
2. Relaxes whole body.
3. Reduces stress.
4. Calms the brain and reduces anxiety.
5. Good for pregnant women.
6. Improves digestion.
7. Cures back pain.
8. Cures insomnia.
9. Maintains the normal blood pressure.
10.Improves blood circulation.

19. SETU BANDHASANA
PRECAUTIONS:-
1. Pregnant women should practice carefully and
should not practice with full force during
pregnancy.
2. Should be practiced under expert guidance.
3. Legs and feet should be parallel.
4. Those having injuries to the neck, shoulder and
spine problem should not practice.
5. Always consult a doctor before practicing any
exercise.
6. Pregnant women should always consult a doctor
in the last 6-9 months of pregnancy before
practicing Bridge pose to avoid any complications.

20. 4. HALASANA

21. HALASANA
ETYMOLOGY
The name comes from the Sanskrit
words hala meaning "plow"
and asana meaning "posture" or "seat".

22. HALASANA
PROCEDURE
1. Lie on your back.
2. Join the legs together.
3. Relax the whole body (Shavasana position).
4. Keep the palm flat on the ground.
5. Keep breathing normally.
6. While exhaling press the palm on ground and
raise both the legs upwards straight then try to
touch the ground just behind.
7. Breathe slowly and hold the posture for several
minutes (1-2 minutes).
8. Now slowly release the pose to return to
Shavasana.
9. Repeat this for 3-5 times

23. HALASANA
PRECAUTIONS:
1. Those suffering from hernia, slipped disc, sciatica,
arthritis of the neck, high blood pressure or any serious
back problem, should not do practice halasana.
2. Should practice under expert supervision.
In days of periods women should not practice this asana.
3. Pregnant women should not practice halasana

24. Y O U
THANK