This document provides instructions and benefits for four yoga poses: 1. Uttanasana calms the brain, relieves stress and anxiety, and stretches the hamstrings. 2. Trikonasana burns fat, is good for backache, and strengthens the legs, knees and ankles. 3. Ardha Chakrasana stretches the front upper torso and tones the arms and shoulder muscles. 4. Adho Mukha Svanasana leaves you energized, rejuvenates the body, and increases lung capacity and circulation to the brain.

3. UTTANASAN
A

5. UT:- INTENSE
TAN:- TO STRETCH OR EXTEND
ASANA:- POSE

6. 1. Stand upright with inner feet parallel and about 6 inches
apart.
2. Keep legs straight, exhale and bend forward from hip,
joints, moving torso and head as one unit.
3. With inhalation, lift torso as if you are going to standup
again
4. Continue normal breathing .

7. 1. Its calms brain and helps relieve stress, anxiety.
2. It stimulates liver and kidney and also stretches
hamstring.
3. It improves digestion.
4. Relieves headache and insomnia.

8. 1. Pregnant women should avoid doing this.
2. People suffering from back injury should also avoid doing
this asana.

9. TRIKONASA
NA

11. TRICON:- TRIANGLE
ASANA:- POSE

12. 1. Stand erect. Keep distance between legs about 3-4 inches.
2. Extend arms at shoulder level.
3. Inhale and raise right arm by the side of head.
4. Now, bend right arms with exhaling towards the left side
by keeping body weight equally on both the feet. Ensure
that right arm become parallel to ground.
5. Maintain same position as per comfort level and return to
original position.
6. Repeat the same procedure with left arm.
.

13. 1. This is good to burn fat.
2. It is good for backache.
3. It strengthens legs, knees and ankles.
4. Good for digestion.
5. It may be used for stress management.
6. It ensures mobility of joints and neck and give proper
stretch to spine.
7. It provides stamina, balance, energy and develops focus.

14. 1. This asana should be avoided by people suffering from
back pain.
2. Avoid this yoga who is suffering from migraine.
3. People having neck problems should also avoid doing
this.
4. High blood pressure, diarrhea, back injuries shouldn’t
perform this asana.

15. ARDHA
CHAKRASANA

17. 1. Stand straight with feet together and arms alongside the
body.
2. Balance weight equally on both feet.
3. Breathing in, extend arms overhead, palms facing each
other.
4. Breathing out, gently bend backwards pushing the pelvis
forward, keeping arms in line with the ears, elbows and
knees straight.
5. Hold. Breathing in, come back up.
6. Breath out, bring arms down and relax.

18. 1. Stretch the front upper torso.
2. Tones the arms and shoulder muscles.

19. 1. Those with serious hip or spinal problems should this
asana.
2. Peptic or duodenial ulcers and hernia patients should
avoid this pose.
3. Pregnant women should avoid this pose.

20. ADHO
MUKHA
SVANASANA

22. ADHO:-FORWARD
MUKHA:- FACE
SVANA:- DOG
ASANA:- POSE

23. 1. Come onto fours. Form a table such that your back forms
the table top and hands and feet form the legs of the
table.
2. As the breath is out lift the hips up, straightening the
knees and elbows , form inverted v shape with body.
3. Hands are shoulder width apart , feet are hip width apart
and parallel to each other.
4. Press hands into the ground.
5. Hold the downward dog pose and take long deep breaths.
Look towards the navel.
6. Exhale. Bend the knees. Return to table pose. relax

24. 1. This pose leaves you energized and rejuvenates the body.
2. It lengthens the spine, strengthens the muscles of the
chest increasing lung capacity.
3. It brings strength throughout the body especially arms,
shoulder, legs, feet.
4. It increases circulation to the brain.

25. 1. High blood pressure people should avoid this .
2. People suffering from shoulder injury should also avoid
this.