yoga and asanas. ppt

1. By:
Satyadev Singh Rawat
M.P.Ed. 1st sem, A3014915031
Subject code: PEDU637
AMITY SCHOOL OF PHYSICAL EDUCATION AND SPORTS
SCIENCES

2.  Category: Balancing-forward bend
 Etymology: adho = downward, mukha = face, svana = dog
 Procedure:
 Come onto your fours. Form a table such that your back forms the table top
and your hands and feet form the legs of the table.
 As you breath out lift the hips up, straightening the knees and elbows, form
an inverted V-shape with the body.
 Hands are shoulder width apart, feet are hip width apart and parallel to
each other. Toes point straight ahead.
 Press your hands into the ground. Widen through the shoulder blades. Keep
the neck lengthened by touching the ears to the inner arms.
 Hold the downward dog pose and take long deep breaths. Look towards the
navel.
 Exhale. Bend the knees, return to table pose. Relax.

3.  Benefits: This pose leaves you energized and rejuvenates the body,
lengthens the spine, strengthens the muscles of the chest increasing lung
capacity, brings strength throughout the body especially the arms,
shoulders, legs, feet, Helps to tone muscles, increases circulation to the
brain, Calms the mind and helps relive headache, insomnia and fatigue.
 Contra-indications: Avoid doing this asana if you suffer from high blood
pressure, Carpel tunnel syndrome, detached eye retina, weak
eye capillaries, dislocated shoulder / shoulder injury or diarrhea.

4.  Category: Balancing-standing
 Etymology: Vriksha - Tree; Asana - Pose
 Procedure:
 Stand tall and straight with arms by the side of your body. Bend your right knee
and place the right foot high up on your left thigh. The sole of the foot should
be placed flat and firmly near the root of the thigh.
 Make sure that your left leg is straight. Find your balance. Once you are well
balanced, take a deep breath in, gracefully raise your arms over your head from
the side, and bring your palms together in ‘Namaste’ mudra (hands-folded
position).
 Look straight ahead in front of you, at a distant object. A steady gaze helps
maintain a steady balance.
 Ensure that your spine is straight. Your entire body should be taut, like a
stretched elastic band. Keep taking in long deep breaths. With each exhalation,
relax the body more and more. Just be with the body and the breath with a
gentle smile on your face.
 With slow exhalation, gently bring down your hands from the sides. You may
gently release the right leg. Stand tall and straight as you did at the beginning
of the posture. Repeat this pose with the left leg off the ground on the right
thigh.

5.  Benefits: leaves you in a state of rejuvenation, It stretches the legs, back
and arms, and invigorates you, brings balance and equilibrium to your
mind, helps improve concentration, relieves some cases of sciatica, makes
the legs strong, improves balance, and opens the hips, Helps those who are
suffering from sciatica.
 Contra-indication: Avoid doing this posture if you are suffering from
migraine, insomnia, low or high blood pressure.

6.  Category : Lying Balancing
 Etymology: salabha grasshopper, locust
 Procedure:
 For this pose you might want to pad the floor below your pelvis and ribs
with a folded blanket. Lie on your belly with your arms along the sides of
your torso, palms up, forehead resting on the floor. Turn your big toes
toward each other to inwardly rotate your thighs, and firm your buttocks so
your coccyx presses toward your pubis.
 Exhale and lift your head, upper torso, arms, and legs away from the floor.
You’ll be resting on your lower ribs, belly, and front pelvis. Firm your
buttocks and reach strongly through your legs, first through the heels to
lengthen the back legs, then through the bases of the big toes. Keep the big
toes turned toward each other.
 Raise your arms parallel to the floor and stretch back actively through your
fingertips. Imagine there’s a weight pressing down on the backs of the upper
arms, and push up toward the ceiling against this resistance. Press your
scapulas firmly into your back. Stay for 30 seconds to 1 minute, then
release with an exhalation. Take a few breaths and repeat 1 or 2 times
more if you like.

7.  Benefits: Strengthens the muscles of the spine, buttocks, and backs of the
arms and legs,Stretches the shoulders, chest, belly, and thighs,Improves
posture,Stimulates abdominal organs,Helps relieve stress.
 Contra-indication: Headache,Serious back injury,Students with neck injuries
should keep their head in a neutral position by looking down at the floor;
they might also support the forehead on a thickly folded blanket.

8.  Category : balancing-forward bend
 Etymology: ‘Nat ‘means ‘Dance’ and ‘Raja’ Means ‘King’. So this pose is
called as Nataraja Pose.
 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.

9.  Benefits: Strengthens legs hips, ankles and chest, Helps to reduce weight.
Stretches the thighs, groin, and abdominal organs, improves posture and
your balance. Improves digestive system, Good for Improving concentration.
Releases stress and calms the mind.
 Contra-indication: 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.