brief slides on yoga and yoganas

1. Submitted by :
AKASH CHOUDHARY
M.P.ED.(1ST semester)
A3014917019

2.  Subject:- Yogic sciences
 Submmited To:- Dr Ajit Kumar
 Date:- 16th november,2017

4. 1. YOGA
2. ASANAS

5. Breathing
•Sleeping Habits
•Stress Levels
Exercise
•Improves Circulation
•Stimulates Organs
•Stimulates Glandular System
Meditation
•Disciplines Mind
•Stress Level
•Focus

6. Physical
• Improve body flexibility and balance
• Improve cardiovascular endurance
• Improved digestion
• Improved abdominal strength
• Enhanced overall muscular strength
• Relaxation of muscular strains
• Weight Control
• Increased energy levels
• Enhanced immune system

7. Mental
 Relief of stress
 Prevention from stress-related disorders
 Intellectual enhancement

8. Movement
position
Standing position Sitting position Laying position
Forward bending 1:-Utkatasana
2:-uttanasana
1:-
poschimottasana
2:janusirsasana 2
1:-Halasana
2:-supta
paschimottasana
Backward Beanding
1: Salutation pose
2:- virabhadrasana
1:-ustrasana
2:-padma
bhujangasana
1:-Dhanurasana
2:-matsyasana
Sideward bending
1:-parivrtta
trikonasana
2:-parivrtra
parsvaksasana
1:- ardha bhaka
kapotasana
1:-supta
padangusthasana
Balance 1:-Tadasana
2:-Salutation pose 1:-Bakasana
1:- eka padaasana

9.  DESCRIPTION:
Vrikshasana has taken from Sanskrit word Vrska ( वृक्षासन). It comprises two words Vriksh means
tree and asana indicating towards a Yogic posture. If somebody pronounced Vrikshasana, it
should be as vrik-shah-sana.
PROCRDURE:
Stage :1---
 Stand erect. Keep the feet together.
 Fold the right leg and placed it at the top of left thighs with the toes of right leg
should pointed downwards.
 The right leg should perpendicular to the left leg.
 Extend your arms above your head.
 Inhale and try to make Namaskar mudra with your palms.
 Stage:- 2--
 Balance the pose as long as you can because balancing is utmost important in Tree
pose.
 Try to make your spine straight and feel the stretching from toes to fingers.
 Stage 3:--
 With deep exhale bring your arms and leg down.
 Repeat the same with left leg. It completes one round.
 Do three-five rounds.
 No. of rounds may increase as per your convenience.

11.  BENEFITS : It stretches the entire body from toes to fingers, thus
invigorates you.
 It gives tranquillity to your mind thus good for those who are facing
the problem of depression and anxiety.
 It increases your stamina, concentration and immunity.
 It is good for your hips as it helps to open it.
 It is beneficial for those who are experiencing sciatica. But one
should practice it under the supervision of a yoga expert.
 It enhances the flexibility of legs, back and chest muscles.
 It makes your ankle stronger.
 Tree pose yoga precautions

12.  High blood pressure
 Low blood pressure
 Migraine
 Insomnia
 Acute knee problems
 Hip injury

13.  DISCRIPTION: The triangle pose is consisted
of two Sanskrit words Trikon and Asana. The
meaning of trikon (त्रिकोण) is triangle while
the meaning of asana is pose. Triangle pose
is very important for health & wellness. It
has greater significance and relevance in the
domain of sound health

14.  Stage:1-
 Stand erect. Now, keep distance between your legs about 3
to 4 feet
 Extend your arms at the shoulder level.
 Inhale and raises your right arm by the side of your head.
 Now, bend your right arms with exhaling towards the left
side by keeping your body weight equally on both the feet.
You should ensure that the right arm become parallel to
the ground.
 Stage:2-
 Maintain the position as per your comfort with normal
breathing and come to the original position by inhaling.
 Stage :3
 Do the same procedure with the left arm.
 Perform three to five rounds of trikonasana.

15.  This asana is good to burn fat. Therefore, it is
recommended to person who is facing the conditions of
weight and obesity.
 It is good for your backache
 This Yoga pose is recommended for growing children to
increase their height.
 Triangle pose helps to strengthen your legs, knees and
ankles.
 Good for your digestion
 It may be used for stress management.
 Triangle pose helps to expand your chest and shoulders.
 It ensures mobility of hip joints and neck and give proper
stretch to your spine.
 It strengthens the muscles in the thighs, hips and back.

16.  This asana shouldn’t be performed who has severe
back pain.
 Avoid this yoga who is suffering from migraine.
 A person is detected with diarrhea, high blood
pressure, neck & back injuries, shouldn’t perform
this asana.
 Those who are experiencing dizziness shouldn’t look
down at the floor during the final stage.
 Cervical spondylosis should do it with proper
precautions.
 Don’t take the support of your knee while performing
this asana as it exerts excess pressure to your knee
that may lead to knee problems.
 Having neck problems, don’t look up while
performing this asana. It is better to gaze straight or
look down to the floor.

17.  DESCRIPTION:Tadasana or Mountain pose is
one of the best yoga poses for beginners as it
is a simple ‘sitting asana ‘that forms the
basis for all the other standing asanas. The
term Tadasana is a combination of the words
‘tada ‘(the Sanskrit word for mountain) and
‘asana’ (meaning posture).

19.  Stage:1-
1. Stand erect with your feet together and your arms at your sides.
2. Press your weight evenly across the balls and arches of your feet while breathing
steadily and rhyt1hmically .
3. Lift and spread your toes and the balls of your feet, then lay them gently on
the ground.
4. Firm your thigh muscles and lift your knee caps, without tensing the muscles of
your abdomen and then lift your inner ankles to strengthen the inner arches.
5. Imagine a line of energy all the way up along your inner thighs to your groin and
from there through the core of your torso, neck, and head, and out through the
crown of your head.
Stage2:-
6. Turn your upper thighs slightly inward. Lengthen your tailbone toward the floor
and lift your pubis toward your navel.
7. Press your shoulder blades into your back, then widen them across and release
them down your back.
8. Without pushing your lower front ribs forward, lift the top of your sternum
straight towards the ceiling.
Stage 3:-
9. Widen your collarbones and hang your arms beside your torso.
10. Align the crown of your head directly over the center of your pelvis, with the
underside of your chin parallel to the floor. Your tongue should be wide and flat on
the floor of your mouth. Look slightly upward.
11. Stay in the pose for 30 seconds to 1 minute, breathing easily.

20.  Improves posture and improves ability to
sustain the pose for a longer period of time.
 2. Firms the abdomen and buttocks
by working on your core stomach muscle.
 3. Strengthens the thighs, knees and ankles.
 4. Relieves sciatica.
 5. Reduces flat feet and helps to relieve
constipation.

21.  The benefits and importance of Tadasana are
immense but there are certain circumstances
when you should avoid this pose. Avoid Tadasana
if you have low blood pressure as the blood may
begin to pool in the lower half of your body if
you hold the pose for too long. You should also
avoid Tadasana if you have a headache as it
could aggravate it. If you are pregnant, you will
have to keep your keep your feet wider apart
and if you have knock knees bring your heels
slightly apart, but do this only after consulting a
yoga trainer. The Tadasana pose for beginners
generally consists of the same steps but the
amount of time spent in this position is much
shorter.

22.  Description:The word “Baka” is derived from
the Sanskrit word which means Crane and
the meaning of Asana is Posture. This Asana
is very similar to the body posture of crane,
so it is also named as Crane pose. Bakasana
is a compact arm leveling posture that helps
in strengthening the arms similarly as the
abdominal organs.

24.  Stage1:-
 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 (as much as possible).
 Attempt to carry your left leg up within the air.
 Fold your knee and take a look at to rest your left knee on the outer facet of your
left arm.
 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.
 Stage:-2
 There ought to be acceptable distance between each your hands, so it becomes
easier for you to balance your body on your hands.
 Stage:3-
 Stay steady during this position for concerning 15-20 seconds, after that slowly-
slowly release.
 Repeat this process three times a day.

25.  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.
 Note: –

26.  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.  Stage:1-
 Sit up with the legs stretched out straight in front of you on the floor.
 Keep the spine erect and toes flexed towards you.
 Bring your respiration to normal.
 Breathing in, slowly raise your both the arms straight above your head
and stretch up.
 Slowly breathe out and bend forward from the hip joint, chin moving
toward the toes keeping the spine erect.
 Stage2:-
 Place your hands on your legs, wherever they reach, without putting
much effort.
 If possible hold of your toes and pull on them to help you go forward.
 Stay in this position as long as possible.
 After the exertion limit reached inhale and raise up stretching up your
arms straight above your head.
 Stage3:-
 Breathe out and bring your arms down placing the palms on the ground.
 Relax for a while and try to feel the changes occurred in the body.

28.  Stretches the whole spine specifically lower
back, hamstring and hips.
 Massages and tones the abdominal and pelvic
organs.
 Improves the circulation.
 Stretches and strengthens the calf and thigh
muscles.
 Activates the spinal nerves
 Tones the arms
 Reduces abdomen fat

29.  Obesity
 Indigestion
 Less height
 Useful for people who feel less energetic.


30.  Description:The name comes from the
Sanskrit words hala meaning “plow”
and asana meaning “posture” or “seat”.So it
is also named as plow pose. Halasana is one
of the advanced yoga pose simple to practice
and contains lots of benefit. Halasana
rejuvenate the inner parts of one’s body and
make it healthy again.

32.  Stage:1-
 Lie on the yoga mat or carpet and join the legs together
 Raise your legs to make an angle of 90 degree.
 Thrust the palms, raise the waist and legs, bending forwards
curving the back and resting the legs on the floor above head.
 Try to place the big toe on the floor and keep the legs straight.
 Stage :2
 Balance the whole weight on the shoulder blade, shift both the
hands over the head,join the fingers and hold the head with it
and relax the elbows on the floor.
 Try to remain in the position .
 Stage:3-
 Then release the fingers above the head, pressing the pals on the
floor taking back thumb toe gently bring the body and legs to the
floor
 Relax and practice for 2 round more.

33.  Practicing this asana regularly can avoid
disease like
diabetes,obesity,constipation,stomach
disorder,Blood pressure and menstrual
disorders
 It makes your back bone elastic and flexible.
 Halasana helps to reduce both belly and body
fat.
 It improves memory power.

34.  Those having neck pain,spondylosis and high
blood pressure should not practice this yoga
pose.
 Pregnant ladies should not try this asana.

35.  Description:Dhanurasana is consisted of two
words: Dhanu means ‘bow’ and Asana
indicates a Yoga pose. Thus the name is ‘the
Bow Pose’ because in the final position, the
body resembles a bow. In this pose, the
abdomen and thigh representing the wooden
part of the bow whereas legs lower parts and
arms representing the bowstring.

37.  Stage :1
First of all lie down in prone position
 Exhale, bend your knees and hold the ankles with
hands
 While inhaling raise the thighs, head and chest as
high as possible.
 Stage:2
 Try to maintain weight of the body on lower
abdomen. Join the ankles. Look upward and breathe
normally.
 While exhaling, bring down the head and legs up to
knee joint.
 Stage:3-
 Maintain this position as long as you can hold and
slowly come back to the original position.

38.  Dhanurasana strengthens the back and the abdomen at the same
time.
 Keeps you active and energetic.
 It helps improve upon stomach disorders.
 Bow Pose also helps in reducing fat around belly area.
 It is beneficial specifically to women as it improves reproductive
system and helps improve menstrual disorders. .
 Helps regulate the pancreas and is recommended for people with
diabetes
 Expands the thoracic region of the chest
 Helps alleviate hunchback
 Increases the appetite
 Bow Pose combines the benefits of the Cobra and the
Locust postures.
 Balancing the weight of the body on your abdomen also reduces
abdominal fat and keeps the digestive and reproductive systems
healthy.