This document provides information about various yoga asanas (poses) including Uttanasana (standing forward bend), Utkatasana (chair pose), Trikonasana (triangle pose), Tadasana (mountain pose), Gomukhasana (cow face pose), and Ustrasana (camel pose). It describes the proper form and alignment for each pose, as well as the health benefits they provide such as improved flexibility, strength, balance, and digestion. Precautions are also outlined for certain poses if one has injuries or health conditions.
This document provides information about various yoga asanas (poses) including Uttanasana (standing forward bend), Utkatasana (chair pose), Trikonasana (triangle pose), Tadasana (mountain pose), Gomukhasana (cow face pose), and Ustrasana (camel pose). It defines asanas, provides the steps to perform each pose, and discusses the benefits and precautions of each pose.
Yoga ppt final 1486275605164 1486301749552karmveersorout
The document discusses various yoga asanas including Uttanasana (standing forward bend), Utkatasana (chair pose), Trikonasana (triangle pose), and Tadasana (mountain pose). It provides the steps to perform each asana along with their benefits, precautions, and Sanskrit meanings. Examples of benefits include strengthening muscles, improving flexibility and posture, reducing stress, and regulating body systems. Precautions note medical conditions that may require modifying or avoiding certain poses.
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.
This document provides information about various yoga asanas (poses) including Uttanasana (standing forward bend), Utkatasana (chair pose), Trikonasana (triangle pose), and Tadasana (mountain pose). It describes the proper form and alignment for each pose, as well as the health benefits they provide such as improved flexibility, strength, balance, and stress relief. Precautions are also outlined for each asana depending on any injuries or medical conditions. The document serves to educate about basic yoga poses and their benefits.
The document provides information about different yoga asanas (poses) under three categories - standing, sitting, and lying poses. It includes descriptions, procedures, benefits, and precautions for individual asanas like Tadasana, Paschimottanasana, Setu Bandha Sarvangasana. The poses discussed aim to stretch, strengthen, and relax different parts of the body while providing therapeutic benefits like improved flexibility, stress relief and strengthened immune system.
This document provides information about various yoga asanas. It begins with an introduction by Tarun Sharma and provides the following information:
1. It lists asanas under categories of standing, sitting, lying, forward bending, backward bending, and sideward/twist bending poses.
2. It provides details on specific asanas including Natarajasana, Parivrtta Ardha Chandrasana, Padmasana, Ardha Matsyendrasana, Naukasana, and Viparita Shalabhasana. The details include how to perform each pose, benefits, precautions, and counterposes.
3. It includes an index listing the asanas
The document provides information about various yoga poses (asanas). It begins by defining yoga and its purpose of bringing union between individual manifestations and ultimate reality. It then defines asanas as steady, comfortable body poses. Specific asanas described include Chakrasana, Ardha Chakrasana, Tadasana, Pawanmuktasana, Vrikshasana, Halasana, side-bending poses like Trikonasana, backbend poses like Bhujangasana, inversions like Sarvangasana and arm balances like Bakasana. Each asana's steps, benefits, and contraindications are explained.
This document provides details about various yoga asanas including standing, sitting, and lying poses. It includes descriptions, steps, benefits and precautions for Natrajasana, Parivrtta Ardha Chandrasana, Padmasana, Ardha Matsyendrasana, Naukasana, and Viparita Shalabhasana. References are also provided for further reading. The document serves as an assignment on various yoga asanas for a yoga education course.
This document provides information about various yoga asanas (poses) including Uttanasana (standing forward bend), Utkatasana (chair pose), Trikonasana (triangle pose), Tadasana (mountain pose), Gomukhasana (cow face pose), and Ustrasana (camel pose). It defines asanas, provides the steps to perform each pose, and discusses the benefits and precautions of each pose.
Yoga ppt final 1486275605164 1486301749552karmveersorout
The document discusses various yoga asanas including Uttanasana (standing forward bend), Utkatasana (chair pose), Trikonasana (triangle pose), and Tadasana (mountain pose). It provides the steps to perform each asana along with their benefits, precautions, and Sanskrit meanings. Examples of benefits include strengthening muscles, improving flexibility and posture, reducing stress, and regulating body systems. Precautions note medical conditions that may require modifying or avoiding certain poses.
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.
This document provides information about various yoga asanas (poses) including Uttanasana (standing forward bend), Utkatasana (chair pose), Trikonasana (triangle pose), and Tadasana (mountain pose). It describes the proper form and alignment for each pose, as well as the health benefits they provide such as improved flexibility, strength, balance, and stress relief. Precautions are also outlined for each asana depending on any injuries or medical conditions. The document serves to educate about basic yoga poses and their benefits.
The document provides information about different yoga asanas (poses) under three categories - standing, sitting, and lying poses. It includes descriptions, procedures, benefits, and precautions for individual asanas like Tadasana, Paschimottanasana, Setu Bandha Sarvangasana. The poses discussed aim to stretch, strengthen, and relax different parts of the body while providing therapeutic benefits like improved flexibility, stress relief and strengthened immune system.
This document provides information about various yoga asanas. It begins with an introduction by Tarun Sharma and provides the following information:
1. It lists asanas under categories of standing, sitting, lying, forward bending, backward bending, and sideward/twist bending poses.
2. It provides details on specific asanas including Natarajasana, Parivrtta Ardha Chandrasana, Padmasana, Ardha Matsyendrasana, Naukasana, and Viparita Shalabhasana. The details include how to perform each pose, benefits, precautions, and counterposes.
3. It includes an index listing the asanas
The document provides information about various yoga poses (asanas). It begins by defining yoga and its purpose of bringing union between individual manifestations and ultimate reality. It then defines asanas as steady, comfortable body poses. Specific asanas described include Chakrasana, Ardha Chakrasana, Tadasana, Pawanmuktasana, Vrikshasana, Halasana, side-bending poses like Trikonasana, backbend poses like Bhujangasana, inversions like Sarvangasana and arm balances like Bakasana. Each asana's steps, benefits, and contraindications are explained.
This document provides details about various yoga asanas including standing, sitting, and lying poses. It includes descriptions, steps, benefits and precautions for Natrajasana, Parivrtta Ardha Chandrasana, Padmasana, Ardha Matsyendrasana, Naukasana, and Viparita Shalabhasana. References are also provided for further reading. The document serves as an assignment on various yoga asanas for a yoga education course.
The document provides information on various yoga asanas including Uttanasana (standing forward fold), Gomukhasana (cow face pose), Halasana (plow pose), Ardha Chakrasana (half wheel pose), Ustrasana (camel pose), Dhanurasana (bow pose). For each asana, it describes the posture and benefits, and provides photos. It also lists contraindications for some asanas for people with certain medical conditions. The document was submitted by a student for their B.P.Ed course on the topic of asanas.
This document provides information about various yoga poses (asanas) categorized into forward bending, backward bending, and sideward bending poses. It describes the steps and benefits of the poses Uttanasana, Gomukhasana, Halasana, Utkatasana, Ustrasana, Dhanurasana, Chandrasana, Parighasana, and Trikonasana. Each pose description includes steps to get into the pose, how to stay in the pose, and instructions to come out of the pose. Potential benefits and contraindications are also outlined for each asana.
This document provides information about various yoga poses (asanas). It begins by defining yoga and asanas. It then categorizes asanas into three groups - standing, sitting, and lying down poses. Matrices listing examples of poses in each category are provided. Detailed descriptions and guidelines for performing several prominent asanas from each group are given, along with their health benefits and potential risks. These include forward bending, backward bending, and side bending standing poses as well as forward bending, backward sitting, and balancing sitting poses.
This document provides information about various yoga asanas. It begins with an introduction to yoga, defining it as a practice meant to unite the mind, body and spirit. It then discusses specific asanas categorized by position - standing, sitting and lying down. Examples of standing asanas described in detail include Uttanasana, Ardha Chakrasana, Kati Chakrasana and Tadasana. Sitting asanas explained include Paschimottanasana, Ushtrasana, Parivrtta Janu Sirsasana and Padmasana. The final category of lying asanas discusses Naukasana. Each asana is explained through its name, procedure and benefits and precautions.
This document describes several yoga poses including Warrior Pose, Camel Pose, Cobra Pose, and Superman Pose. For each pose, it provides the Sanskrit name, a description of how to perform the pose and its benefits. It also lists contraindications for some of the poses. The poses strengthen and stretch different parts of the body and have benefits like improved digestion, flexibility and stress relief. Precautions are mentioned for poses if a practitioner has conditions like back injuries.
Yoga can be categorized into modern yoga and traditional hath yoga. Asanas, or poses, are derived from Sanskrit and mean "seat"; they can be practiced by all levels. These poses provide physical and mental benefits. Famous yoga teacher B.K.S. Iyengar said yoga creates harmony from the rhythm of the body, melody of the mind, and symphony of the soul.
This document contains information about various yoga poses (asanas) submitted by Lovely Kumari for her B.P.Ed course. It includes descriptions and step-by-step procedures for poses like Hastpadasana, Utkatasana, Trikonasana, Tadasana, Pashimottanasana, Eka Pada Rajakapotasana, Parivritta Janu Sirsasana, Toe Stand, Halasana, and Setu Bandha Sarvangasana. It also provides the benefits and contraindications of some poses.
This document provides information about a yoga assignment submitted by Lovely Kumari, a student in B.P.Ed 2nd semester at Amity University in Noida. It includes Lovely's name, class details, roll number, subject of yoga education, and date and instructor submitted to. The document then provides matrices and descriptions of various yoga asanas (poses) categorized by standing, sitting, lying, forward bending, backward bending, and sideward bending poses. It describes poses like Tadasana, Utkatasana, Trikonasana, Pashimottanasana, Eka Pada Rajakapotasana, and Halasana among others.
This document provides information about various yoga poses including Tree Pose (Vrikshasana), Chair Pose (Utkatasana), Triangle Pose (Trikonasana), Mountain Pose (Tadasana), and Seated Forward Bend (Paschimottasana). It describes the procedures, benefits, and contraindications of each pose. The document was submitted by Saraswati Ojha, a student in the B.P.Ed program, for the subject of Yoga Education.
This document provides information about various yoga poses (asanas) assigned to a student named Sarthak Arya. It begins with defining yoga and asanas, and then describes several asanas divided into categories of standing, sitting, and lying poses. Examples of poses described include Tadasana, Paschimottanasana, Halasana, and Salabhasana. For each pose, the document provides the name, description, steps to perform the pose, benefits, and any precautions. It concludes with references used to compile the information.
This document describes several standing yoga poses (asanas) including Big Toe Pose, Chair Pose, Eagle Pose, Extended Hand-To-Big-Toe Pose, Extended Side Angle Pose, High Lunge, Standing Split, Revolved Side Angle Pose, Upward Salute, Wide-Legged Forward Bend, Tree Pose, Mountain Pose, Lord of the Dance Pose, Half Moon Pose, Extended Triangle Pose, Warrior I Pose, Warrior II Pose, and Warrior III Pose. For each pose, a brief description of how to perform the pose and its intended benefits is provided. References for additional information on yoga poses are listed at the end.
This document provides information and instructions for several yoga asanas (postures), including:
- Uttanasana (standing forward fold), describing its procedure, benefits (flexibility, blood circulation, posture), and contraindications (back injuries).
- Upavistha Konasana (seated wide-legged forward fold), explaining how to do it, benefits (hip opening, hamstring stretch), and contraindications (lower back injuries).
- Halasana (plough pose), outlining the steps, benefits (digestion, weight loss, abdominal strength), and who should avoid it (hernia, back problems, during periods/pregnancy).
YOGA FOR EPILEPSY - PERSON WITH EPILEPSY ARE EMINENT PERSONArise Roby
Epilepsy is a group of disorders characterized by recurrent seizures caused by abnormal electrical activity in the brain. Yoga poses like meditation, shoulderstand, and corpse pose can help reduce seizures by relaxing the nervous system and improving circulation. Specific poses target areas of the body affected by epilepsy like the neck, back, and abdomen. Regular yoga practice may restore balance and calm the mind and body for those with epilepsy.
This document provides information on various yoga poses and their benefits. It describes poses that target different parts of the body like the back, core, hips and shoulders. Poses include cobra pose, pigeon pose, camel pose and wind relieving pose. Each pose description includes the starting position, final position and benefits. Contraindications are also noted for some poses. The document aims to educate about proper form and techniques for different yoga asanas.
This document describes the benefits of several common yoga poses. It explains that poses like downward facing dog, shoulder stand, and bridge pose can improve circulation and boost blood flow to the head and organs. Poses are also said to relieve stress and tension, improve posture and flexibility, and have additional benefits like reducing back pain and building stronger bones and muscles. Overall, regular yoga practice is promoted for its ability to stretch, strengthen, relax and rejuvenate the entire body and mind.
This document provides guidance for conducting a pain clinic evaluation. It outlines the process, including collecting information from the patient through questionnaires and examinations. It describes examining the patient's history, conducting a physical examination including tests of the musculoskeletal and neurological systems, and assessing for signs of specific pain conditions. The physical examination section provides examples and photos of techniques for examining common pain sites like the low back, neck, shoulder, and knee. These include tests for conditions like myofascial pain, sacroiliac joint dysfunction, radiculopathy, and fibromyalgia. The document concludes with the 2010 American College of Rheumatology diagnostic criteria for fibromyalgia.
This document provides instructions and benefits for several yoga poses (asanas) including Uttanasana (standing forward bend), Natrajasana (dancer's pose), Kati Chakrasana (waist rotation), Vriksasana (tree pose), Paschimottanasana (seated forward bend), Padmasana (lotus pose), Ardha Matsyendrasana (seated twist), Bakasana (crow pose), and Halasana (plow pose). Each pose is described in initial and final stages with benefits such as improved flexibility, balance, digestion and stress relief, and contraindications for certain injuries or health conditions are provided.
This document provides instructions and information about various asana poses practiced in asana yoga. It begins with background on the student and class and then provides detailed descriptions, instructions, benefits and contraindications for several poses including Hasta Padanasana, Paschimottanasana, Halasana, Anuvittasana, Cakrasana, Chakrasana, and Chandrasana. The poses target different areas of the body and systems and provide benefits such as stress relief, improved digestion and flexibility. Contraindications are also noted for certain health conditions.
This document provides information about various yoga asanas or poses. It describes poses such as Utkatasana, Paschimottanasana, Halasana, Virabhadrasana, and Ustrasana. For each pose, it provides the name, description, steps for performing the pose, benefits, and any contraindications. The document serves as a reference for different standing, sitting, and lying down yoga poses and their health benefits.
The document provides information about various yoga asanas. It begins by defining yoga and asanas. It then categorizes asanas into three groups - standing, sitting, and lying down positions. Matrices listing examples of asanas in each position are provided. Detailed descriptions, procedures, benefits and precautions for four asanas from each position are given:
Standing - Hastpadasana, Ardha Chakrasana, Trikonasana, Tadasana
Sitting - Paschimottanasana, Eka Pada Rajakapotasana, Parivrttayanu Sirsasana, Padangusthasana
Lying - Halasana, Bhu
The document provides information on various yoga asanas including Uttanasana (standing forward fold), Gomukhasana (cow face pose), Halasana (plow pose), Ardha Chakrasana (half wheel pose), Ustrasana (camel pose), Dhanurasana (bow pose). For each asana, it describes the posture and benefits, and provides photos. It also lists contraindications for some asanas for people with certain medical conditions. The document was submitted by a student for their B.P.Ed course on the topic of asanas.
This document provides information about various yoga poses (asanas) categorized into forward bending, backward bending, and sideward bending poses. It describes the steps and benefits of the poses Uttanasana, Gomukhasana, Halasana, Utkatasana, Ustrasana, Dhanurasana, Chandrasana, Parighasana, and Trikonasana. Each pose description includes steps to get into the pose, how to stay in the pose, and instructions to come out of the pose. Potential benefits and contraindications are also outlined for each asana.
This document provides information about various yoga poses (asanas). It begins by defining yoga and asanas. It then categorizes asanas into three groups - standing, sitting, and lying down poses. Matrices listing examples of poses in each category are provided. Detailed descriptions and guidelines for performing several prominent asanas from each group are given, along with their health benefits and potential risks. These include forward bending, backward bending, and side bending standing poses as well as forward bending, backward sitting, and balancing sitting poses.
This document provides information about various yoga asanas. It begins with an introduction to yoga, defining it as a practice meant to unite the mind, body and spirit. It then discusses specific asanas categorized by position - standing, sitting and lying down. Examples of standing asanas described in detail include Uttanasana, Ardha Chakrasana, Kati Chakrasana and Tadasana. Sitting asanas explained include Paschimottanasana, Ushtrasana, Parivrtta Janu Sirsasana and Padmasana. The final category of lying asanas discusses Naukasana. Each asana is explained through its name, procedure and benefits and precautions.
This document describes several yoga poses including Warrior Pose, Camel Pose, Cobra Pose, and Superman Pose. For each pose, it provides the Sanskrit name, a description of how to perform the pose and its benefits. It also lists contraindications for some of the poses. The poses strengthen and stretch different parts of the body and have benefits like improved digestion, flexibility and stress relief. Precautions are mentioned for poses if a practitioner has conditions like back injuries.
Yoga can be categorized into modern yoga and traditional hath yoga. Asanas, or poses, are derived from Sanskrit and mean "seat"; they can be practiced by all levels. These poses provide physical and mental benefits. Famous yoga teacher B.K.S. Iyengar said yoga creates harmony from the rhythm of the body, melody of the mind, and symphony of the soul.
This document contains information about various yoga poses (asanas) submitted by Lovely Kumari for her B.P.Ed course. It includes descriptions and step-by-step procedures for poses like Hastpadasana, Utkatasana, Trikonasana, Tadasana, Pashimottanasana, Eka Pada Rajakapotasana, Parivritta Janu Sirsasana, Toe Stand, Halasana, and Setu Bandha Sarvangasana. It also provides the benefits and contraindications of some poses.
This document provides information about a yoga assignment submitted by Lovely Kumari, a student in B.P.Ed 2nd semester at Amity University in Noida. It includes Lovely's name, class details, roll number, subject of yoga education, and date and instructor submitted to. The document then provides matrices and descriptions of various yoga asanas (poses) categorized by standing, sitting, lying, forward bending, backward bending, and sideward bending poses. It describes poses like Tadasana, Utkatasana, Trikonasana, Pashimottanasana, Eka Pada Rajakapotasana, and Halasana among others.
This document provides information about various yoga poses including Tree Pose (Vrikshasana), Chair Pose (Utkatasana), Triangle Pose (Trikonasana), Mountain Pose (Tadasana), and Seated Forward Bend (Paschimottasana). It describes the procedures, benefits, and contraindications of each pose. The document was submitted by Saraswati Ojha, a student in the B.P.Ed program, for the subject of Yoga Education.
This document provides information about various yoga poses (asanas) assigned to a student named Sarthak Arya. It begins with defining yoga and asanas, and then describes several asanas divided into categories of standing, sitting, and lying poses. Examples of poses described include Tadasana, Paschimottanasana, Halasana, and Salabhasana. For each pose, the document provides the name, description, steps to perform the pose, benefits, and any precautions. It concludes with references used to compile the information.
This document describes several standing yoga poses (asanas) including Big Toe Pose, Chair Pose, Eagle Pose, Extended Hand-To-Big-Toe Pose, Extended Side Angle Pose, High Lunge, Standing Split, Revolved Side Angle Pose, Upward Salute, Wide-Legged Forward Bend, Tree Pose, Mountain Pose, Lord of the Dance Pose, Half Moon Pose, Extended Triangle Pose, Warrior I Pose, Warrior II Pose, and Warrior III Pose. For each pose, a brief description of how to perform the pose and its intended benefits is provided. References for additional information on yoga poses are listed at the end.
This document provides information and instructions for several yoga asanas (postures), including:
- Uttanasana (standing forward fold), describing its procedure, benefits (flexibility, blood circulation, posture), and contraindications (back injuries).
- Upavistha Konasana (seated wide-legged forward fold), explaining how to do it, benefits (hip opening, hamstring stretch), and contraindications (lower back injuries).
- Halasana (plough pose), outlining the steps, benefits (digestion, weight loss, abdominal strength), and who should avoid it (hernia, back problems, during periods/pregnancy).
YOGA FOR EPILEPSY - PERSON WITH EPILEPSY ARE EMINENT PERSONArise Roby
Epilepsy is a group of disorders characterized by recurrent seizures caused by abnormal electrical activity in the brain. Yoga poses like meditation, shoulderstand, and corpse pose can help reduce seizures by relaxing the nervous system and improving circulation. Specific poses target areas of the body affected by epilepsy like the neck, back, and abdomen. Regular yoga practice may restore balance and calm the mind and body for those with epilepsy.
This document provides information on various yoga poses and their benefits. It describes poses that target different parts of the body like the back, core, hips and shoulders. Poses include cobra pose, pigeon pose, camel pose and wind relieving pose. Each pose description includes the starting position, final position and benefits. Contraindications are also noted for some poses. The document aims to educate about proper form and techniques for different yoga asanas.
This document describes the benefits of several common yoga poses. It explains that poses like downward facing dog, shoulder stand, and bridge pose can improve circulation and boost blood flow to the head and organs. Poses are also said to relieve stress and tension, improve posture and flexibility, and have additional benefits like reducing back pain and building stronger bones and muscles. Overall, regular yoga practice is promoted for its ability to stretch, strengthen, relax and rejuvenate the entire body and mind.
This document provides guidance for conducting a pain clinic evaluation. It outlines the process, including collecting information from the patient through questionnaires and examinations. It describes examining the patient's history, conducting a physical examination including tests of the musculoskeletal and neurological systems, and assessing for signs of specific pain conditions. The physical examination section provides examples and photos of techniques for examining common pain sites like the low back, neck, shoulder, and knee. These include tests for conditions like myofascial pain, sacroiliac joint dysfunction, radiculopathy, and fibromyalgia. The document concludes with the 2010 American College of Rheumatology diagnostic criteria for fibromyalgia.
This document provides instructions and benefits for several yoga poses (asanas) including Uttanasana (standing forward bend), Natrajasana (dancer's pose), Kati Chakrasana (waist rotation), Vriksasana (tree pose), Paschimottanasana (seated forward bend), Padmasana (lotus pose), Ardha Matsyendrasana (seated twist), Bakasana (crow pose), and Halasana (plow pose). Each pose is described in initial and final stages with benefits such as improved flexibility, balance, digestion and stress relief, and contraindications for certain injuries or health conditions are provided.
This document provides instructions and information about various asana poses practiced in asana yoga. It begins with background on the student and class and then provides detailed descriptions, instructions, benefits and contraindications for several poses including Hasta Padanasana, Paschimottanasana, Halasana, Anuvittasana, Cakrasana, Chakrasana, and Chandrasana. The poses target different areas of the body and systems and provide benefits such as stress relief, improved digestion and flexibility. Contraindications are also noted for certain health conditions.
This document provides information about various yoga asanas or poses. It describes poses such as Utkatasana, Paschimottanasana, Halasana, Virabhadrasana, and Ustrasana. For each pose, it provides the name, description, steps for performing the pose, benefits, and any contraindications. The document serves as a reference for different standing, sitting, and lying down yoga poses and their health benefits.
The document provides information about various yoga asanas. It begins by defining yoga and asanas. It then categorizes asanas into three groups - standing, sitting, and lying down positions. Matrices listing examples of asanas in each position are provided. Detailed descriptions, procedures, benefits and precautions for four asanas from each position are given:
Standing - Hastpadasana, Ardha Chakrasana, Trikonasana, Tadasana
Sitting - Paschimottanasana, Eka Pada Rajakapotasana, Parivrttayanu Sirsasana, Padangusthasana
Lying - Halasana, Bhu
The document provides information about various yoga asanas (poses) categorized into standing, sitting, and lying positions. It discusses key asanas in each category including Hastpadasana, Ardha Chakrasana, Trikonasana for standing poses; Paschimottanasana, Eka Pada Rajakapotasana, Parivrtta Janu Sirsasana for sitting poses; and Halasana, Bhujangasana, Pawanmuktasana, and Salabhasana for lying poses. Each asana is described in detail including the procedure and benefits. The document serves as an assignment on yoga asanas for a student, providing a comprehensive overview of important poses
This document provides information about various yoga asanas (poses) including their names, procedures, and benefits. It begins by defining yoga and asanas. It then categorizes asanas into three groups based on body position: standing, sitting, and lying. Examples of asanas are provided for each group, along with descriptions of how to perform the poses and their health benefits. Precautions are also mentioned. The document aims to educate about different types of asanas and their characteristics.
Ajay yoga ppt final 1486275605164-1486301749552ajaybartwal7
The document provides information about various yoga poses (asanas). It begins by defining asana and classifying asanas according to position of the body and purpose. It then describes specific asanas like Uttanasana (standing forward bend), Utkatasana (chair pose), Chandrasana (moon pose), Janu Sirsasana (head to knee pose), Ustrasana (camel pose), Parighasana (gate pose), Tadasana (mountain pose), Bakasana (crane pose) and provides the steps to perform each pose as well as their benefits and precautions.
Kriti Adhikari's document provides instructions and information for several yoga poses or asanas. It begins by introducing Kriti and providing her enrollment information for a B.P.Ed yoga course. The document then describes poses like Uttanasana, Anuvittasana, Katichakrasana, Tadasana and more in 1-3 paragraphs each, covering the pose name, procedure, benefits, and cautions. It provides the poses in categories of standing, sitting and lying down. The descriptions aim to clearly outline how to perform each pose and its potential physical and health benefits.
1. The document provides instructions and information for several yoga poses including Uttanasana, Janusirsasana, Bhujangasana, Ardha Chakrasana, Ushtrasana, Matsyasana, and Trikonasana.
2. For each pose, it describes the positioning of the body, provides steps to perform the pose, and discusses the health benefits as well as any contraindications or precautions.
3. The poses include standing, sitting, forward bending, backward bending, twisting, balancing, and side-bending positions to provide a well-rounded yoga routine.
1. The document provides instructions and information for several yoga poses including Uttanasana, Janusirsasana, Bhujangasana, Ardha Chakrasana, Ushtrasana, Matsyasana, and Trikonasana.
2. For each pose, it describes the positioning of the body, provides steps to perform the pose, and discusses the health benefits as well as any contraindications or precautions.
3. The poses include standing, sitting, forward bending, backward bending, twisting, balancing, and side-bending positions to provide a well-rounded yoga routine.
Supta Vajrasana, or the reclined thunderbolt pose, involves lying on your back with knees bent and feet close to hips. The technique involves arching your back and placing your head and hands on the ground. Benefits include flexibility, improved posture, digestion, and relaxation. It may help conditions like back pain, asthma, and infertility. Those with injuries or medical issues affecting the back, knees, or pregnancy should avoid this pose.
This document provides instructions and information for 12 yoga poses: Makarasana, Viparita Matsyasana, Mayurasana, Vrishchikasana, Bakasana, Dwihaastha Bhujasana, Konasana, Vajrasana, Suptavajrasana, Bhoonamana Vajrasana, Ushtrasana, and Vrushasana. Each section includes the name and meaning of the pose, instructions for getting into and performing the pose, listed benefits, and any contraindications. The poses target different parts of the body and have benefits such as relaxation, spine and muscle strengthening, improved flexibility, and stress relief.
This document provides instructions and information for several asana poses practiced in asana yoga. It begins with a header with information about the author and class. Then it provides descriptions, instructions, benefits and contraindications for the following poses: Hasta Padanasana, Paschimottanasana, Halasana, Anuvittasana, Cakrasana, Chakrasana, Chandrasana, Ardha Bheka Asana, and Pawanmuktasana. For each pose, it explains how to perform the pose and hold body alignment, and discusses benefits such as flexibility, strength, and organ stimulation, and conditions that caution against the pose.
This document provides information about several yoga poses or asanas. It describes poses such as Uttanasana, Anuvittasana, Katichakrasana, Natarajasana, Upavishtha Konasana, Ustrasana, Ardha Matsyendrasana, Baddha Konasana, Uttanapadasana. For each pose, it provides the Sanskrit name, English name if different, steps to perform the pose, benefits, and any contraindications. The document serves as a reference for different yoga poses, how to perform them correctly and safely, and their intended benefits.
The spine consists of four main areas and contains disks that act as cushions between vertebrae. Low back pain and sciatica can arise from problems with these disks such as damage from wear and tear or sudden force. Various yoga poses and stretches can help relieve low back pain and sciatica by opening the hips, strengthening the back, and relaxing tight muscles. Poses like cat-cow, butterfly, and pigeon aim to increase flexibility while poses like cobra and downward dog aim to build strength.
This document provides information about two yoga asanas - Padmasana (Lotus Position) and Ardha Matsyendrasana (Half Spinal Twist). It describes the proper form and alignment for each pose, as well as the health benefits. Precautions are also outlined. Padmasana improves digestion and brings relief, while Ardha Matsyendrasana massages the organs and aids in detoxification. Counter poses are recommended after practicing the asanas.
This document provides information about various yoga asanas. It begins with an introduction by Ajit Choudhary and provides the following information:
1. It lists standing, sitting, lying, forward bending, backward bending, and sideward/twist bending asanas.
2. It provides details on two standing asanas - Natarajasana and Parivrtta Ardha Chandrasana.
3. It provides details on two sitting asanas - Padmasana and Ardha Matsyendrasana.
4. It provides details on three lying asanas - Naukasana, Viparita Shalabhasana, and Natrajasana.
The document provides instructions for performing various yoga asanas or poses. It begins by introducing Natarajasana, or the Dancer's Pose, describing the steps to perform the pose and its benefits which include strengthening the legs, hips, ankles and chest as well as improving posture, balance and concentration. It then introduces Parivrtta Ardha Chandrasana or the Revolved Half Moon Pose, and provides the steps and benefits, noting that it strengthens and stretches the whole body. Finally, it discusses sitting asanas including Padmasana or the Lotus Position and Ardha Matsyendrasana or the Half Spinal Twist Pose, providing instructions and benefits for each.
This document provides information about various yoga asanas. It begins with an introduction and is divided into sections on standing, sitting, and lying asanas. Key asanas described include Natarajasana, Parivrtta Ardha Chandrasana, Padmasana, Ardha Matsyendrasana, Naukasana, and Viparita Shalabhasana. Each asana is explained with steps to perform the pose, benefits, precautions, and counterposes.
This document provides information about various yoga asanas. It begins with an introduction and is divided into sections on standing, sitting, and lying asanas. Key asanas described include Natarajasana, Parivrtta Ardha Chandrasana, Padmasana, Ardha Matsyendrasana, Naukasana, and Viparita Shalabhasana. Each asana is explained with steps to perform the pose, benefits, precautions, and counterposes.
This document provides information about various yoga asanas. It begins with an introduction by Rajat Kumar and provides the following information:
1. It lists standing, sitting, and lying asanas and includes Natrajasana, Parivrtta Ardha Chandrasana, Padmasana, Ardha Matsyendrasana, Naukasana, and Viparita Shalabhasana.
2. It provides steps, benefits, precautions, and counter poses for each asana. For example, it explains how to perform Natrajasana and lists benefits like strengthening legs, hips, and chest.
3. The document serves as a reference for different yoga poses
Similar to Yoga ppt final 1486275605164 1486301749552 (20)
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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
1. ACCORDING POSITION OF THE BODY IN A YOGA
POSE
• FORWARDBEND
• BACKWARDBEND
• SIDE TWIST
• BALANCING
1. ACCORDING TOTHE USEFULNESS ORPURPOSE
• MEDITATIVE
• HEALTH(YOGA FOROBESITY,
HYPERTENSION, DIABETES)
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.
ASANAASANA
• 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.
RETURNINGRETURNING
• 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. UTKATASANAUTKATASANA
STAND ERECT WITH YOUR FEET SLIGHTLY APART.STAND ERECT WITH YOUR FEET SLIGHTLY APART.
2. INHALE AND RAISE YOUR ARMS2. INHALE AND RAISE YOUR ARMS
PERPENDICULAR TO THE FLOOR. EITHER KEEPPERPENDICULAR TO THE FLOOR. EITHER KEEP
THE ARMS PARALLEL, PALMS FACING INWARD, ORTHE ARMS PARALLEL, PALMS FACING INWARD, OR
JOIN YOUR PALMS.JOIN YOUR PALMS.
3. EXHALE AND BEND YOUR KNEES, TRYING TO3. EXHALE AND BEND YOUR KNEES, TRYING TO
KEEP YOUR THIGHS AS PARALLEL TO THE FLOORKEEP YOUR THIGHS AS PARALLEL TO THE FLOOR
AS POSSIBLE.AS POSSIBLE.
4. YOUR KNEES WILL PROJECT OUT OVER YOUR4. YOUR KNEES WILL PROJECT OUT OVER YOUR
FEET, AND YOUR TORSO WILL LEAN FORWARDFEET, AND YOUR TORSO WILL LEAN FORWARD
SLIGHTLY OVER YOUR THIGHS UNTIL YOURSLIGHTLY OVER YOUR THIGHS UNTIL YOUR
TORSO FORMS AN APPROXIMATE RIGHT ANGLETORSO FORMS AN APPROXIMATE RIGHT ANGLE
WITH THE TOPS OF YOUR THIGHS.WITH THE TOPS OF YOUR THIGHS.
5. KEEP YOUR THIGHS PARALLEL TO EACH OTHER5. KEEP YOUR THIGHS PARALLEL TO EACH OTHER
AND PUSH DOWN ON YOUR PELVIS TOWARDSAND PUSH DOWN ON YOUR PELVIS TOWARDS
YOUR HEELS.YOUR HEELS.
6. FIRM YOUR SHOULDER BLADES AGAINST YOUR6. FIRM YOUR SHOULDER BLADES AGAINST YOUR
BACK AND KEEP YOUR SPINE LENGTHENED.BACK AND KEEP YOUR SPINE LENGTHENED.
7. STAY IN THIS POSITION FOR 30 SECONDS TO A7. STAY IN THIS POSITION FOR 30 SECONDS TO A
MINUTE, WHILE BREATHING EVENLY.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 YOGAASANAS. 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
. DESCRIPTIONDESCRIPTION
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. BENEFITSBENEFITS
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
13. PRECAUTIONSPRECAUTIONS
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
14. TADASANATADASANA
APPROACHAPPROACH
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).
ASANAASANA
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
RETURNINGRETURNING
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. GOMUKHASANAGOMUKHASANA
The name comes from the Sanskrit words Gow (, Go) meaning "cow", Mukha
(, mukha) meaning "face" or "mouth",[3] and Asana (, 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.
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
BENEFITSBENEFITS
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.
20.
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. BAKASANABAKASANA
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.
24.
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
Contraindications and Cautions
• Back injury
• Carpal tunnel syndrome
• Diarhea
• Headache
• Heart problems
• High or low blood pressure