This document provides information about various yoga poses or asanas practiced by Neetu Rana for her B.P.Ed course. It describes poses like Paschimottanasana, Halasana, Hastauttanasana, Mathsayasana, Chakrasana, Vrksasana, Bakasana and Dhanurasana giving their Sanskrit names, procedures, benefits, and precautions for each pose. The document serves as a reference for Neetu Rana's yoga practice and studies.

1. ASANA YOGA
NAME:- NEETU RANA
CLASS:- B.P.ED 2ND SEM.(2016-18)
ENROLLMENT NO:- A3013816030
REFERENCE:-

2. ASANA YOGA:-YOGA IS A PRACTICAL AID, NOT A
RELIGION. YOGA IS AN ANCIENT ART BASED ON A
HARMONIZING SYSTEM OF DEVELOPMENT FOR THE BODY,
MIND, AND SPIRIT. THE CONTINUED PRACTICE OF YOGA
WILL LEAD YOU TO A SENSE OF PEACE AND WELL-BEING,
AND ALSO A FEELING OF BEING AT ONE WITH THEIR
ENVIRONMENT. THIS IS A SIMPLE DEFINITION.

3. POSITION
MOVEMEN
T
STANDING SITTING LYING
FORWARD HASTA PADASANA PASCHMATTANASA
NA
HALASANA
BACK HASTAUTTANASA MATHSAYASANA CHAKRASANA
BALANCE VRKSASASANA BAKASANA DHANURASANA

5. HASTA PADASANA

6. PASCHMATTANASANA
POSITION:- Sitting= Forward bend. Paschimottanasana, is derived
from the Sanskrit root words paschima, which means “back” or
“west;” uttana, which means “intense stretch” or “straight,”
referring in this case to the back of the body; and asana, which
means “posture."
PROCEDURE:- Lie down on your back in a mat. Deeply inhale now.
exhale the breath and bend the body hold the first finger in your
legs with the index finger and the middle finger by making it as a
anchor.
BENIFITS:- This Paschimottanasana the intestines, gall bladder are smoothly pressed
and stimulates well.
The soul energy of the body will be strengthening by spinal cord,
spinal nerves are pulled during the time of asana.
PRECAUTION:- Avoid doing if you have lower back pain or injuries.
Do not bend beyond your comfort level. Move slowly in the pose.
Do not bounce to achieve the level or you it will result in muscle, tendon injuries.
Explore steps, variations and more about Seated
forward bend at yoga tips.
COUNTER POSE:- All students can benefit from adding
counter poses to their routines.
An excellent counter pose for
Paschimottanasa is Purvotanasana.

7. PASCHMATTANASANA

8. HALASANA
POSITION:- LYING= Forward bend. The name comes from the Sanskrit hala meaning "plow,"
and asana, meaning "pose." Therefore, halasana is also referred to as plow pose in
English.
PROCEDURE:- lie down on the ground with arms at the sides and palms pressing down.
Lift the legs up to a vertical position. Then lift the hips and spine from the floor, bringing
the legs behind the head. The toes are then placed on the floor and the legs are gently
straightened.
BENIFITS:- Halasana provides very strong opening benefits for the throat and heart
chakras. This is different from the usual opening of these chakras, as in halasana, unlike
in other heart-opening poses, they are protected in the front and opened at the back.
PRECAUTION:- Avoid jerky movements lest you injure your spine. The movements should be slow
and gradual. If you suffer from and liver or spleen disorders, asthma or hypertension, then
attempt this pose only under supervision of an experienced teacher. Pregnant women who are
experienced in this pose can continue to do so late into their pregnancy. Do not attempt this pose
if you have not done it before.
COUNTER POSE:- It is common to enter this pose from
salamba sarvangasana. After finishing this asana, a
counter pose in a form of a backward
bending asana should follow; for example, fish pose.

10. HASTAUTTANASANA
POSITION:- STANDING= BACK BEND. HASTA UTTANASANA IS AN
ASANA THAT IS A ROUTINE PART OF THE SURYA NAMASKAR
SERIES. IN SANSKRIT, HASTA REFERS TO THE HANDS
AND UTTANA MEANS "TURNING UPWARDS." WHEN PUTTING THIS
POSE INTO PRACTICE, THE SPINE IS GENTLY CURVED WITH THE
GAZE POINTING UPWARDS TOWARD THE RAISED HANDS.
PROCEDURE:- BREATHING IN, LIFT THE ARMS UP AND BACK,
KEEPING THE BICEPS CLOSE TO THE EARS. IN THIS POSE, THE
EFFORT IS TO STRETCH THE WHOLE BODY UP FROM THE HEELS TO
THE TIPS OF THE FINGERS.
BENIFITS:- .IN THIS YOGA POSE YOUR BODY IS STRETCHED ABOVE,
IT HELPS TO RELAX THE NECK AND BACK MUSCLES. YOUR
ABDOMEN IS STRETCHED IT ALSO GET THE ORGANS ARE
MASSAGED. THE SHOULDERS BECOME STRONGER, AND IT IS
USEFUL IN THE TREATMENT FOR FROZEN SHOULDERS CONDITION.
THE SPINAL CORD AND THE BACK BONE ARE ALSO STRETCHED
AND HELPED IN CURING VARIOUS BACK PROBLEMS. THYROID
GLAND GETS AFFECTED WHICH HELPS IN FIGHTING OBESITY.
PRECAUTION:- THERE IS NO SERIOUS PROBLEMS WITH THIS YOGA

11. HASTAUTTANASANA

12. MATHSAYASANA
POSITION:- SITTING= Back bend. The name comes from the Sanskrit
words matsya meaning "fish" and asana meaning "posture" or "seat". It is commonly
considered a counterasana
to Sarvangasana, or shoulder stand, specifically within the context of the
Ashtanga Vinyasa Yoga Primary Series.
PROCEDURE:- The asana is a backbend, where the practitioner lies on his or her back
and lifts the heart (anahata) chakra by rising up on the elbows and drawing the
shoulders back. The neck is lengthened, and the crown of the
head Sahasrara chakra is "pointed" toward the 'wall' behind the practitioner. As the
arch of the back deepens with practice, and the heart and throat open further, the top
of the head may brush the ground, but no weight should rest upon it.
BENIFITS:- Spinal Cord and back muscle tissues gets refreshed. It helps to cure asthma
and respiratory disorders. Headache caused by stiffness of neck can be cured easily.
Practicing this yoga pose regularly helps to cure impotency.
PRECAUTION:- During pregnancy, this asana is to be avoided as it may places enormous
strain on the womb especially if done incorrectly. If you suffer from serious lower back
or neck injury, it is better to avoid this yoga posture. In the case of a hernia, this yoga
asana preferably must not be practiced.

13. MATHSAYASANA

14. CHAKRASANA
POSITION:- STANDING= BACK BEND. THE NAME “CHAKRASANA” COMES FROM THE
SANSKRIT WORDS “CHAKRA” WHICH MEANS WHEEL, AND MEANING OF ASANA IS
“POSTURE” OR “SEAT”. CHAKRASANA OR THE WHEEL POSE IS A BACKWARD BENDING
YOGA ASANA. CHAKRA IN SANSKRIT MEANS WHEEL.
PROCEDURE:- LIE DOWN ON THE YOGA MAT LOOKING UPWARDLY. FOLD YOUR LEGS AND
KEEP IT DOWN BELOW YOUR BUTT. MAKE SURE THAT YOUR SOLE OF THE FEET TOUCHES
THE FLOOR. BRING BOTH OF YOUR HANDS AND KEEP IT BENEATH THE SHOULDERS LIKE
THE FINGERS SEE THE LEGS. INHALE DEEP BREATH AND KEEP YOUR HANDS AND LEGS ON
THE FLOOR. THEN SLOWLY RAISE YOUR HIP, SHOULDER AND THE HEAD FROM THE FLOOR.
THEN KEEP YOUR NECK LOOSELY AND BEND YOUR BACK AS MUCH AS POSSIBLE.
BENIFITS:- THE CHEST ENHANCES AND THE LUNGS GET MORE OXYGEN. IT REDUCES THE
STRESS AND TENSION IN THE BODY AND THE EYE SIGHT BECOMES SHARP BY DOING THIS
ASANA HELPS STRENGTHENS THE BACK AND INCREASES THE ELASTICITY OF THE SPINE.
PRECAUTION:- PATIENTS OF DIARRHEA AND HERNIA HAVE TO AVOID THIS ASANA. PEOPLE
HAVING HEART PROBLEMS DO THIS ASANA AFTER DOCTOR’S CONSULT. THIS ASANA IS
NOT SAFE FOR THE WOMEN WHO ARE PREGNANT. PEOPLE HAVING PAIN IN WRIST,
ANKLES AND SPINE SHOULD AVOID THIS YOGA ASANA AS IT MAY BE HARMFUL TO THESE
BODY PARTS.

16. VRKSASASANA
POSITION:- STANDING= BALANCE. VRKSASANA IS A STANDING
ASANA THAT IMPROVES BALANCE, FOCUS AND MENTAL CLARITY.
THE NAME COMES FROM THE SANSKRIT VRKSA, MEANING "TREE,"
AND ASANA, MEANING "POSE.“ VRKSASANA MAY ALSO BE
REFERRED TO AS TREE POSE IN ENGLISH.
PROCEDURE:- STAND IN TADASANA (MOUNTAIN POSE) AND SHIFT
YOUR WEIGHT SLIGHTLY ONTO YOUR LEFT FOOT, KEEPING YOUR
SOLE PRESSED FIRM AGAINST THE FLOOR, AND THEN BEND YOUR
RIGHT KNEE. REACH DOWN WITH YOUR RIGHT HAND AND CLASP
YOUR RIGHT ANKLE. DRAW YOUR RIGHT FOOT UP AND PLACE THE
SOLE AGAINST YOUR INNER LEFT THIGH; IF POSSIBLE, PRESS YOUR
RIGHT HEEL INTO YOUR THIGH – JUST BELOW YOUR GROIN WITH
YOUR TOES POINTING TOWARD THE FLOOR. THE CENTER OF YOUR
PELVIS SHOULD BE DIRECTLY OVER YOUR LEFT FOOT. REST YOUR
HANDS ON THE UPPER PORTION OF YOUR PELVIC BONE.
BENIFITS:- STRETCHES OUT YOUR GROIN, INNER THIGHS, CHEST,
AND SHOULDERS.
STRENGTHENS YOUR THIGHS, CALVES, ANKLES, AND SPINE. HELPS

17. *

18. BAKASANA
SITTING= Balance. Parsva Bakasana in which one thigh rests on the opposite
upper arm and the other leg is stacked on top of the first. Eka
Pada Bakasana/Kakasana in which
one leg remains in Bakasana while the other extends straight back.
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. Attempt to carry your left or right leg up
within the air.
BENIFITS:- 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.
PRECAUTION:- 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.

19. BAKASANA

20. DHANURASANA
POSITION:- LYING= BALANCE. Dhanurasana is a backbend that deeply opens the
chest and the front of the body. The name comes from the Sanskrit dhanu,
meaning "bow," and asana, meaning "pose." In this asana.
PROCEDURE:- Lie on the ground (on stomach) facing downwards. Relax
completely with 2-3 breaths. Inhale slowly and starts bending your legs
backwards and catch the ankles with the hands as shown in the above image. You
will see that your body is now in the shape of a bow.
In this position your whole weight will come on your abdomen. Only your
stomach and pelvic area will touch the ground.
BENIFITS:- Improves blood circulation. Gives flexibility to the back. Strengthens
back muscles.
Improve the function of liver, pancreas, small intestine and big intestine. Act as a
stress reliever.
Strengthens ankles, thighs, groins, chest, and abdominal organs.
PRECAUTION:- The person suffering from high blood pressure, back pain, hernia,
headache, migraine or abdomen surgery should not do practice dhanurasana.
Ladies should not practice yoga during pregnancy and in periods.

21. DHANURASANA

22. THANK YOU