2. 38. MAKARASANA:
The name comes from the Sanskrit word Makar meaning
“crocodile”, and asana , meaning “pose”.
Makarasana is a reclined yoga asana that relaxes the
body,stimulates the sacral chakra,and can even be used for
meditation or pranayama.
3. DIRECTIONS:
Lie down on the floor on your stomach.
Fold your hands and keep the tip of the elbows on the
ground with your fingers facing upwards.
Keep your elbow shoulder distance apart.
Raise your shoulders and head.
Keep your neck straight and look ahead.
4. • Bend your hand a little forward and place your chin in
your palms.
• Stretch out your legs with the toes facing outwards.
• Feel your body touching the ground.
• Breath normally and relax your muscles.
• Stay in the asana for a few minutes until you feel
completely relaxed.
6. BENEFITS:
• Makarasana offers deep relaxation for your shoulders and
spine.
• It can cure asthma, knee pain and any lung related issues.
• It helps in curing slip disc, spondylitis,and sciatica.
• Stretches the hip muscles.
• Relaxes your body properly and keeps you rejuvenated.
7. • It relieves the body and the mind of tension.
• Makarasana treats hypertension, heart and mental
disorder.
• Stretch the muscles of abdomen,chest,and neck relieving
fatigue and aches in those areas.
• It helps you to breath slowly,efficiently,and deeply.
• It keeps you alert. Turn your mind inward,calming it
and preventing anxiety.
• Releases all the tight knots in your body and makes it
flexible.
8. CONTRAINDICATIONS:
• Pregnant women should avoid this pose.
• Someone suffering from problems related to stomach.
• Avoid if blood pressure is too high.
9. 39.VIPARITA MATSYASANA:
• Viparit means “reverse”; Matsya means, “fish” and
asana means posture or pose.
• This is a reverse posture of matsyasana,so it is
called viparita matsyasana.
10. DIRECTIONS:
1. Sit in the position of padmasana.
2. Then lie on the chest and abdomen with
padmasana.
3. Bend the neck to the thumbs and index finger of
the hands and inhale slowly.
4. Hold this position for eight to ten minutes.
11.
12. BENEFITS:
• It relaxes the mind.
• Activate the spine,pelvis,the abdomen,and the
bladder.
• It tones up the muscles and helps to loose weight.
• It helps cure respiratory problems.
• It also cures rheumatism.
13. CONTRAINDICATIONS:
• Individual suffering from high or low blood
pressure should avoid this posture.
• Neck injury
• Migraine
• Spondylitis
• Pregnant women should avoid this.
• Tightness of neck or back
• General heart ailments.
14. 40. MAYURASANA:
• Mayurasana or peacock pose is a hand balancing asana
in hatha yoga with the body held horizontal over the
hands.
• A different pose, is a forearm balance with the body raised,
giving some resemblance to
a peacock tail.
15. DIRECTIONS:
1. Keep your hands on the ground with fingers pointing
towards your body.
2. Keep your abdomen firm.
3. Start this pose by sitting on your heels.
4. Now stretch your legs out , in a way that your knees are
straight and your feet are facing the floor.
19. BENEFITS:
• Peacock pose removes toxins and detoxifies your
body.
• Improves the function of digestive system and
makes abdomen stronger.
• Peacock pose is beneficial in piles and diabetes.
• Strengthens and tones your reproductive system.
• Mayurasana improves sexual activity.
22. DIRECTIONS:
• For this asana, first come into the mountain pose.
• Keep your feet close together, and place your hands
firmly on the floor. You must ensure that your hands are
shoulder width apart.
• Now, lift your hips, and make sure that your core muscles
are engaged as your knees come closer to your upper
triceps.
• If you are aiming to do the kakasana make a shelf with
your upper arms as you bend your elbows.
23. • Look forward and gently lift your feet off the floor.
• Shift your body weight on the arms.
• Hold this pose for few seconds.
• Straighten your arms to come into the bakasana.
28. BENEFITS:
• Wrist and arms stronger.
• The spine is toned and strengthened.
• Upper back gets a good stretch.
• Improve your sense of balance and focus.
• Your mind and body are prepared for challenges.
• Inner thigh becomes strong.
• With regular practice,you feel strong and confident.
29. • Carpal tunnel syndrome
• Pregnancy
• A current or chronic wrist pain.
CONTRAINDICATIONS:
31. DIRECTIONS:
• Begin the pose on your hands and knees in a kneeling position.
• Drop your forearms to the ground and hold on to the opposite
elbows so that your arms are at shoulders distance apart .
• Make sure your forearms are
parallel to each other and once
you are in position and
comfortable, lift your hips and
assume the Dolphin position.
32. • Walk towards your elbows as close as you can get.
• Then, gently lift your right leg towards the ceiling .
• Arise on the ball of your left foot and begin rocking forward before you lift
both the legs off the ground .
• Bring your legs and feet together, making sure your toes are pointed
outside.
• Bend your knees and start moving your toes towards your head while
you stretch your chest forward through your arms.
• Hold this posture for atleast three breaths. It is absolutely fine to take the
support of a wall until you are comfortable without it.
35. BENEFITS:
• This asana strengthens the back and helps to get rid of the
stubborn fats in these areas .
• It also strengthens the legs, forearms and shoulders .
• It helps to expand and stretch the hip flexors, chest and
shoulders.
• This asana is also a sort of cardio as it elevates the heart
rate.
36. • Not only does this asana improve the flexibility of the
spine but it also improves the stamina .
• This asana truly challenges balance, coordination,
strength and perseverance.
• It greatly improves your sense of balance.
37. CONTRAINDICATIONS :
• Back problems
• Hip injuries
• High blood pressure
• Heart diseases
• Pregnancy
• Menstruation
38. 43. DWIHASTABHUJASANA:
• ‘Dwi’ means two or both, hasta means a hand and bhuja,
an arm.
• Dwi hasta bhujasana is a version of Ek hasta bhujasana.
39. DIRECTIONS:
• 1.Stand with the feet 18 inches apart.
• 2.Bend the knees and rest the palms on the floor between the
feet.
• 3. Bring the right leg over the right arm and rest the back of the
right thigh on the back of the right upper arm.
• 4. Likewise place the left thigh on the left arm.
• 5. Exhale,lift the feet from the floor and balance on the
hands.Stretch the arms straight and keep the feet together,high
up.
44. 44. KONASANA/
THE ANGLE POSE:
• It is the angle pose.
• This asana stretches and contracts
alternatively, the muscles of the thoracic
region of the body, significantly contributing
to graceful carriage and health of the internal
organs.
45. DIRECTIONS:
1. Stand straight with feet about hip width distance apart and arms
alongside the body.
2. Breathe in and raise the left arm up so that the fingers point
towards the ceiling.
3. Breathe out and bend to the right, first from the spine,then move
your pelvis to the left and bend a little more. Keep your left arm
pointing up.
4. Turn your head to look up at the left palm. Straighten the elbows.
5. Breathing in , straighten your body back up.
6. Breathing out, bring the left arm down.
7. Repeat with the right arm.
46.
47. BENEFITS:
1. It helps stretch the sides of the body and the spine.
2. Helps in toning of arms,legs and abdominal organs.
3. Helpful in relieving back pain.
4. Increases the flexibility of spine.
5. Heps those who are suffering from constipation.
6. Helpful for people suffering from sciatica.
50. Steps
1. Bend your knees and sit on your buttocks.
2. The sides of your soles should be close together.
3. Interlock your big toes.
4. Place your palms on your knees and relax your shoulders.
5. Balance your body in his position while taking even breaths.
6. Inhale and exhale slowly and allow your body and mind to
relax completely.
51. benefits
• Sitting in this pose helps with digestion and gets rid of
constipation and other stomach disorders.
• Helps in combating activity.
• Strengthens lower back muscles.
• It helps to ease out labor pain and also reduces
menstrual cramps.
• Improves blood circulation throughout the body.
• Acts as a painkiller for arthritis patients.
52. CONTRAINDICATIONS
• Avoid these asana if you have knee problems or have
undergone surgery.
• Pregnant women should keep their knees slightly apart
when they practice, and avoid putting pressure on their
abdomen.
• Avoid these asana if you are suffering from any spinal
ailments on lower vertebrae.
• Those suffering from intestinal ulcers , hernia , etc.
should avoid.
54. Steps
1. Sit in vajrasana placing the palms on the floor beside the
buttocks, fingers pointing to front.
2. Slowly bend the back , placing the right forearm and the
elbow on the ground and then left.
3. Bring the head to the ground while arching the back. Place
the hands on the thigh.
4. Close the eyes and relax the body.
5. Breath deeply and slowly in the final position.
6. Release in reverse order breathing in and taking the support
if elbow and arm raise the head above the ground.
55. benefits
• it tones the spinal nerves , make the back flexible and
realigns rounded shoulders.
• helps to fill the lungs to its capacity and bring more
oxygen.
• it enhances courage and confidence level in the
personality.
• it enhances creativity and intelligence as it increases the
blood circulation in the brain.
• it regulates the functioning of adrenal glands.
58. Steps
1. Bend your knees and sit on your buttocks.
2. The sides of your soles should be close together.
3. Interlock your big toes.
4. Place your palms on your knees and relax your shoulders.
So now you have assumed the position of vajrasana.
5. After that, take the arms to the back. Hold the right forearm
with the left hand and the left forearm with the right hand.
6. Fill the air in the lungs. Slowly exhale and stretch the neck
downward so that the nose touch attain Vajrasana. Slowly
and cautiously bend the trunk forward.
7. Gradually, increase the time to the limit of ten seconds.
59.
60. benefits
• Bhunamana Vajrasana eliminates the weakness of the
intestine and the stomach.
• It also removes disorders of the liver and the laxity of the
pancreas.
• It increases the elasticity of the spine and also
strengthens the muscles of the abdomen and the chest.
• It cures constipation.
63. steps
1. Kneel on the yoga mat and place your hands on the
hips.
2. Your knees should be in line with the shoulders and the
sole of your feet should be facing the ceiling.
3. As you inhale, draw in your tail – bone towards the pubis
as if being pulled from the navel.
4. Stay in this posture for a couple of breaths.
64. 5. Simultaneously, arch your back and slide your palms
over your feet till the arms are straight.
6. Do not strain or flex your neck but keep it in a neutral
position.
7. Breathe out and slowly come back to the initial pose.
8.Withdraw your hands and bring them back to your hips
as you straighten up.
65. benefits
• Relives back pain
• Improves posture
• Opens up the chest region
• Good for asthmatics
• Favourable influence on ovaries and other glands
• Reduces fats on abdomen,thighs and arms
70. steps
1. Bend the right leg any heel under the anus.
2. Place the left knee on the right knee in such a way that
left hell touches the right thigh.
3. Sit erect and place the palm of the right hand on the
knee.
4. Then place the palm of left hand on it.
5. Breath in, in the normal way.
71. benefits
• It stimulates circulation making the body energetic and
peaceful.
• it makes respiratory functioning properly.
• it cures diseases such as waste of semen , gas trouble.
• it strengthens all the muscles of the body.
75. steps
• Stretch out the right leg to the right side keeping it
straight. Firmly place the right foot on the floor. Keep the
right leg tightened at the knee.
• Turn the right hip outwards so that your right knee face
upwards. Left thigh must remain perpendicular to the
floor. Right heel must be in line (aligned) with the left
knee.
• Inhale and raise your arms in line with your shoulders and
parallel to the floor. Keep the palms facing either up or
down. Take a deep breath here.
76. • Exhale and bend your torso towards the right leg as far as
you can (without straining). As you bend, place the right
hand on your shin with palm facing up.
• Turn the left palm upwards and stretch your left arm as far
as you can. Turn the head in upward direction.
• Hold the pose from 20 – 60 seconds breathing normally.
Practice twice from each side by interchanging the
position of legs and arms.
77.
78. benefits
• Stretches the pelvic region of the body.
• Stimulates the functioning of abdominal organs.
• Loosen up the muscles of the back making it more
flexible.
• Stretches calves, hamstrings and opens shoulders.
• Stretches the muscles that engage in the breathing
mechanism.
79. contraindications
• Have or had a knee injury recently
• Knee pain
• Severe back pain
• Pain in shoulder
• Ankle joints.
81. STEPS
• Stand on all fours, such that your back forms a table top
and your feet and hands from its legs.
• Your arms should be perpendicular to the floor, and your
hands should be placed flat on the floor, right under your
shoulders.
• Your knees should be placed hip-width apart.
82. • Look straight ahead.
• Inhale and raise your chin as you tilt your head
backwards.
• Push your navel down and raise your tailbone.
• Compress your buttocks. You might feel a tingling
sensation.
• Hold the pose for a few breaths. Breathe long and
deep.
83. benefits
• Flexible spine and back muscles. People suffering from
spondylities and slipped disk will be more benefited.
• Strengthened wrists and shoulders.
• Massage of lower abdomen that includes the digestive
system , intestines and reproductive organs.
