This document provides information on various yoga asanas (poses) categorized into standing, sitting, lying, forward bending, backward bending, and side bending poses. It describes the name, benefits, procedure, and contraindications of poses like Uttanasana, Paschimottanasana, Halasana, Ardha Chandrasana, Trikonasana, Pavanamuktasana, and Vasisthasana. The document aims to educate about proper form and health benefits of different yoga poses while noting situations when poses should be avoided.

1. YOGA
ASANAASANA
Prepared By: Kunal E No.: A3013816001
Semester: B.P.Ed 1st year
2nd Sem

2. Standing Sitting Lying
Forward bending Hastapasana Paschimattasana Halasana
Backward bending Anjaneyasana Dhanurasana Matsyasana
Sideway bending Trikonasana Bharadvajasana Pavanamuktasana
Balancing Utthita Hasta
padangustaysana
Vasisthasana

3. FORWARD BENDING ASANA
STANDING,SETTING,LAYING

4. UTTANASANA
Description -Uttanasana (OOH-tah-NAH-
sah-nah) [needs IPA] (Sanskrit: उत्तानासन;
IAST: uttānāsana), Intense Forward-
Bending Pose, Intense Stretch Pose,
Standing Forward Bend, Standing
Forward Fold Pose, or Standing Head to
Knees Pose is an asana.
Benefits
• Calms the brain and helps relieve stress, anxiety and mild
• Stimulates the liver and kidneys
• Stretches the hamstrings and calves
• Strengthens the thighs
• Improves digestion
• Helps relieve the symptoms of menopause
• Helps relieve headache and insomnia

5. PROCEDURE
• The asana consists of standing with feet together, then hinging forward from
the hips, letting the head hang, with palms placed flat on the floor near the
feet.

6. CONTRRA- INDICATIONS
• Avoid this pose with lower back or neck injuries

7. Paschimottanasana
Description-
The name comes from the Sanskrit words
paschima (पश्चिम, paścima) meaning "west" or
"back" or "back of body", and uttana (उत्तान,
uttāna) meaning "intense stretch" or "straight"
or "extended", and asana (आसन) meaning
"posture" or "seat".
Benefits
• Calms the brain and helps relieve stress and mild depression
• Stretches the spine, shoulders, hamstrings
• Stimulates the liver, kidneys, ovaries, and uterus
• Improves digestion
• Helps relieve the symptoms of menopause and menstrual discomfort
• Soothes headache and anxiety and reduces fatigue
• Therapeutic for high blood pressure, infertility, insomnia, and sinusitis
• Traditional texts say that Paschimottanasana increases appetite,
reduces obesity, and cures diseases.

8. PROCEDURE
Initial Phase
• This asana is practiced in four stages:
• In the first stage, the yogi stretches their legs straight and swings the upper
part of their body back and forth. With each swing, the yogi tries to reach
further with their hands, touching their knees, calves, ankles, and finally
their toes.
Stay
• In the second stage, the yogi bends forward to touch their knees with their
hands.
• From the second stage above, the yogi reaches further to touch their toes
with their hands.
Final Phase
• From the third stage, the yogi tries to place their elbows at the side of their
knees, and touch their knees with either their nose or their forehead

9. CONTRRA- INDICATIONS
• Asthma
• Diarrhea
• Back injury: Only perform this pose under the supervision of an experienced
teacher.

10. HALASANA
Description- Without proper rendering support, you may
see question marks or boxes, misplaced vowels or
missing conjuncts instead of Indic
text. Halasana (/hʌˈlæsʌnʌ/; Sanskrit: हलासन; IAST:
Halāsana) or Plow Pose is an asana.
Benefits
• Stretches all muscles and ligament in the practitioner's calves and thighs,
resulting in greater leg flexibility
• Therapeutic for leg cramps
• Stimulates the practitioner's thyroid, parathyroid, throat, lungs and
abdominal organs
• Helps relieve gas and upper/lower back pain or discomfort
• Promotes good digestion
• Stretches the practitioner's shoulders and spine
• Therapeutic for menopause, infertility, insomnia, headache and sinusitis
• Relieves stress and fatigue [4]

11. PROCEDURE
• The practitioner lies on the floor, lifts the legs, and then places them behind
the head. Experienced practitioners may enter Halasana from a standing
position by tucking chin to chest, placing hands on the floor, walking the
feet towards the hands and bending at the elbows to lower shoulders to the
floor.

12. CONTRRA- INDICATIONS
• This asana can put significant strain on the cervical spine, which does not
normally undergo this type of stress, and can cause injury if not performed
properly.
• Practicing this pose without leg support can lead to injury. To provide
support for the legs, practitioners may elevate the feet on props such as
blocks or on the seat of a chair instead placing the feet directly on the floor.
As alternatives, simply lying on the back and raising the legs into a
hamstring stretch, or doing a seated forward bend may be appropriate.

13. BACKWARD BENDING ASANA
STANDING,SETTING,LAYING

14. ARDHA CHAKARASANA
Description-Ardha chakrasana is an
intermediate asana that can help to prepare
the body and mind for deeper backbends and
heart-opening postures
like chakrasana (wheel pose). The name is
derived from the Sanskrit ardha, meaning
“half," chakra, meaning “wheel," and asana,
meaning “pose.”
Benefits
• Stretches the front upper torso.
• Tones the arms and shoulder
muscles.

15. PROCEDURE
Initial Phase
• Stand straight with feet together and arms alongside the body.
• Balance your weight equally on both feet
Stay
• Breathing in, extend your arms overhead, palms facing each other.
• Breathing out, gently bend backwards pushing the pelvis forward, keeping
the arms in line with the ears, elbows and knees straight, head up, and lifting
your chest towards the ceiling.
Final Phase
• Hold. Breathing in, come back up.
• Breathing out, bring the arms down and relax

16. CONTRRA- INDICATIONS
• Those with serious hip or spinal problems should avoid this asana as well as
those with high blood pressure and brain ailments.
• Peptic or duodenal ulcers and hernia patients should avoid this pose.
• Pregnant woman should avoid this pose.

17. Dhanurasana
Description- Dhanurasana (DAH-noo-RAH-sah-
nah [needs IPA]; Sanskrit:धनुरासन; IAST: Dhanurāsana),
Bow Pose, or sometimes Urdva Chakrasana
(Upward Wheel Pose) is an asana.
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.
• Relieves menstrual discomfort and constipation.
• Helps people with renal (kidney) disorders.
• It provides relief from headache.

18. PROCEDURE
First the practitioner should lie prone and grasp the feet to lift the leg and chest
to form a bow. Remain in this position for some time and then return to the
previous position.

19. CONTRRA- INDICATIONS
• High or low blood pressure
• Migraine
• Insomnia
• Serious lower-back or neck injury

20. Setu Bandha Sarvangasana
Description-etu bandha sarvangasana is one of the basic
backbend poses that prepares one for advanced backbend
versions. The term is derived from the Sanskrit setu,
meaning "bridge," bandha, meaning "lock," sarva, meaning
"all," anga, meaning, "limb," and asana meaning "pose."
Benefits
• Stretches the chest, neck, and spine
• Calms the brain and helps alleviate stress and mild depression
• Stimulates abdominal organs, lungs, and thyroid
• Rejuvenates tired legs
• Improves digestion
• Helps relieve the symptoms of menopause
• Relieves menstrual discomfort when done supported
• Reduces anxiety, fatigue, backache, headache, and insomnia

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

22. CONTRRA- INDICATIONS
• Be careful while doing this pose if you have neck or any spinal injuries, as
well a knee injuries

23. SIDEWARDTWIST ASANA
STANDING,SETTING,LAYING

24. Parivrtta Trikonasana
Description-Parivrtta trikonasana is a standing yoga
asana that twists the body and demands balance and
flexibility. ... The name for this asana comes from the
Sanskrit parivrtta,meaning "revolve,"
trikona, meaning "triangle," and
asana, meaning "posture." In English, it is called
revolved triangle pose or twisted triangle pose.
Benefits
• Strengthens and stretches the legs
• Stretches the hips and spine
• Opens the chest to improve breathing
• Relieves mild back pain
• Stimulates the abdominal organs
• Improves sense of balance

25. PROCEDURE
• 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.

26. CONTRRA- INDICATIONS
• Back or spine injury. Perform this pose only with the supervision of an
experienced teacher or avoid it altogether. Also avoid this pose if you have:
• Low blood pressure
• Migraine
• Diarrhea
• Headache
• Insomnia

27. Parivrtta Janu Sirsasana
• Stretches the spine, shoulders, and
hamstrings Stimulates abdominal
organs such as the liver and
kidneys Improves digestion

28. PROCEDURE
Initial Phase
• In a seated position, one leg is extended with toes pointing upward, and the
other leg is bent with knee pointing away from the straight leg and the sole
of the foot in by the groin. The torso turns and folds over the extended leg.
Stay
• Janu Sirsasana is a spinal twist, as well as a forward fold. The potential is to
free up constriction in different parts of the back and to loosen the
hamstrings.
Final Phase
• Janu Sirsasana differs from Paschimottanasana in its asymmetry in the legs
and hips, and in the twisting action this asana imparts to the spine.

29. CONTRRA- INDICATIONS
• Diarrhea

30. Pavanamuktasana
• It helps in passing the gas,which is
blocked in your intestine. It creates
space for fresh air in the body to
create maximum utilization of the
bodily resources. This improves
the digestion system and helps
have good motion.

31. PROCEDURE
Initial Phase
• Lie flat on your back and keep the legs straight and relax breath deeply and
rhythmically.
• Inhale slowly and lift the legs and bend in the knee. Bring upwards to the chest till your
thigh touches to stomach
• Hug your knees in place and lock your fingers.
Stay
• Try to touch the knee with your nose tip. This is not easy in first time. But regular
practice you can do this. Hold this position for 20 to 30 seconds. You can extend it till 1
minute as per your capability.
• Now exhale slowly and come back to the original position that is Shavasana (Lie
straight)
Final Phase
• This is very beneficial for stomach abs. The results are very impressive.
• Practice 3 to 5 cycles each day.

32. CONTRRA- INDICATIONS
• Those suffering for high blood pressure, Slip disc, Ulcer should
not do this asana. In pregnancy and menstruation women
should not practice this.

33. BALANCHING
STANDING,SITTING,LYING

34. Ardha Chandrasana
• Benefits
• Strengthens the abdomen, ankles,
thighs, buttocks, and spine
• Stretches the groins, hamstrings
and calves, shoulders, chest, and
spine
• Improves coordination and sense
of balance
• Helps relieve stress
• Improves digestion

35. PROCEDURE
Final Phase
• 1. Begin in triangle pose - trikonasana with the right leg forward. Bend your right knee softly and bring your left hand to your hip.
• 2. Bring your right hand to the floor in front of your right foot. Your hand should be under your shoulder when you are in the full pose, so in order to set it up in the correct position, place it about a foot in front of and five or
six inches to the right of your right foot.
• Tent your hand so that just your fingertips on the floor.
• 3. Begin to straighten your right leg while simultaneously lifting your left foot off the floor. Keep your left leg as straight as possible.
Stay
• 4. Open your hips, stacking the left hip point on top of the right hip point.
• 5. Bring your left leg straight and parallel to the floor. Flex your left foot strongly with the toes pointing toward the left side of the room.
Final Phase
• 6. When you feel balanced on the right leg, reach the left arm up toward the ceiling, opening the chest and making a straight line with the right and left arms perpendicular to the floor.
• 7. Finally, turn your head so that your gaze is lifted toward your upraised left fingertips.
• 8. Balance here for around five breaths before releasing the left leg to the floor and repeating the pose on the other side.

36. PROCEDURE
Initial Phase
• 1. Begin in triangle pose - trikonasana with the right leg forward. Bend your right knee softly and bring
your left hand to your hip.
• 2. Bring your right hand to the floor in front of your right foot. Your hand should be under your shoulder
when you are in the full pose, so in order to set it up in the correct position, place it about a foot in front of
and five or six inches to the right of your right foot.
Stay
• Tent your hand so that just your fingertips on the floor.
• 3. Begin to straighten your right leg while simultaneously lifting your left foot off the floor. Keep your left
leg as straight as possible.
• 4. Open your hips, stacking the left hip point on top of the right hip point.
Final phase
• 5. Bring your left leg straight and parallel to the floor. Flex your left foot strongly with the toes pointing
toward the left side of the room.
• 6. When you feel balanced on the right leg, reach the left arm up toward the ceiling, opening the chest
and making a straight line with the right and left arms perpendicular to the floor.
• 7. Finally, turn your head so that your gaze is lifted toward your upraised left fingertips.
• 8. Balance here for around five breaths before releasing the left leg to the floor and repeating the pose on
the other side.

37. CONTRA-INDICATION
• If you have any neck problems, don't turn your head to look upward;
continue looking straight ahead and keep both sides of the neck evenly long.
• Headache or migraine
• Low blood pressure
• Diarrhea
• Insomnia

38. Vasisthasana
• Benefits
• Strengthens the arms, belly, and legs
• Stretches and strengthens the wrists
• Stretches the backs of the legs (in the full
version described below)
• Improves sense of balance

39. PROCEDURE
Initial Phase
• Come into Dandasana (Plank pose).
• Slowly shift your weight on the right arm and foot as you swing your left arm and foot on it.
• Rest the left foot on the right foot and let the left arm rest on the hip.
Stay
• The right hand should be a little in front of the shoulder and not exactly below it. Also, ensure that
the palm is pressed firmly against the floor and the arm is not bent.
• As you inhale, slowly raise your left arm till it is perpendicular to the floor with fingertips pointing
towards the ceiling.
Final phase
• Now turn your neck towards the raised arm and gaze at the fingertips for a few breaths.
• As you exhale, bring the arm down to rest on the hip.
• Slowly come back into Dandasana and rest for a few breaths.
• Repeat the process on the other side.

40. CONTRA-INDICATION
• Students with serious wrist, elbow, or shoulder injuries should avoid this
pose.

41. Reference
» http://www.sacred-texts.com
» https://www.artofliving.org
» http://www.yogafordaily.com

42. Thank
You