Yoga Postures Yogasanas

STANDING POSTURES

VEERASANA 1

2

3

4

Posture

Vira means brave. The way a brave man takes position while attacking his enemy, the similar position is formed in this asana, hence it is called as Virasana.

Pre position Standing Position. Procedure

1. Take the left foot forward and place the left foot on the floor at 2.

3.

th e maximum distance from the initial position. Bring both the hands together, join the palms and place them on the knees of the left leg. Bend the left leg in the knee in such a way that the thigh and the calf come in 90 degrees. Keep the right leg straight. Raise the joined hands up and take them back above the head and then without bending the hands in the elbows, bend the

head backward and keep the sight backward down.

Position

Releasing

The front leg should be bent in 90 degrees angle and the back leg should be straight. Keep the toes frontward. The back leg, the back, the neck and both the hands form a very good arch in this position and this forming of arch is desirable, too. The body should be weighed backward and keeping the arms near the ears, the neck should also be bent downwards.

1. Start bringing the body forward and place the hands on the 2. 3.

knee. Keep sight to the front. Straighten the knee and restore the hands to their original place. Restore the left leg to its place and take up standing position.

Duration

It should be maintained for at least one minute, to have the desired strain and benefits; with practice, duration can be increased to three minutes.

Internal Effects

In this asana the joints of the legs, the waist, the spinal column and the neck get curved in opposite direction. As a result of this, the blood circulation to these joints is regulated. The spinal column becomes elastic and its functioning improves. There is pressure on the digestive organs and the belly gets stretched, which promotes their functioning.

Precaution

The process of the backward bending should be slow and controlled, else it becomes difficult to maintain the balance. The loss of balance may prove injurious to certain parts of the body. Slow and controlled movements help in having halt at the needed point and avoiding the unwanted strain.

Note: This asana is to be repeated for the right leg also. TRIKONASANA

1

2

4

3

5

Posture

In this asana the position of the body becomes like a triangle (trikon). And hence, it is called Trikonasana.

Pre position

Standing Position.

Procedure

1. Lift the left leg and place it at a maximum distance towards the 2. 3. 4.

Position

left. Turn the toe of the left foot towards the left and inhale. Exhale and bend the left leg in the knee and place the left hand palm near the left foot toe. Take the right hand forward straight above the right ear and continue smooth breathing.

It is necessary to keep the right hand, mid body and right leg in one straight line in this asana. The neck and the waist should be kept straight. The arms of the right hand should be kept touching the right

ear. At this stage, the left leg is kept bent at 90 degree angle, the left arm is kept straight & its palms placed on the floor. In this position the weight of the whole body comes on the left hand. Releasing

1. Exhale and inhailing, bring the right hand to its original place. 2. Straighten the left knee and bring the left hand to its original place.

3. Turn the left leg toe to front. 4. Bring the left leg near the right one and take up the standing position. Duration

It should be kept for one minute on each side.

Internal Effects

In this asana the weight of the body comes chiefly on the calves of the bent legs and on the muscles of the hand resting on the floor and has nice effect on them. The stretching of the body has good effect on the muscles of those parts and improves their functioning. This asana is useful for the joints of the waist.

Precaution

Persons having complaints regarding their waist and the spinal column should do this Asana under the guidance of Yoga Expert.

Note: This asana is to be done by taking out the right leg. VRIKSHASANA 1

2

3

4

Posture

A tree is always in a standing position, remains stable and grows upward. The similar process is involved in this asana and hence it is called Vrikshasana.

Pre position

Standing Position.

Procedure

1. Exhale and inhailing take both the arms up above the head from the sides and join the palms at the top.

2. Lift the heels and stand on the toes and pull the whole body upward. Continue smooth breathing. Position

Releasing

Except the toes, the whole body right from the heels to the fingers of the hands, is stretched upward. Pull the hands upward as much as possible. The more the body is kept stretched, the more it is possible to keep the balance. Keeping the legs stable, one should pull the body upward, thinking that he is being pulled up by some force. Taking the asana position continue smooth breathing, and keep the sight and the mind fixed, as looking here and there will disturb the balance of the body.

1. Inhale, and exhailing bring both the hands down from the sides.

2. Bring the heels on the floor and take up standing position. Duration

As this asana involves balancing, it is enough to maintain it for one minute. To have certain special results, one should increase this duration to three minutes.

Internal Effects

In this asana all the muscles are stretched in one direction at one time and then relaxed. This process helps to remove all the strains. The muscles get rest and relaxation and even the earlier strains caused by

other asanas get removed. Precaution

The asana being simple there is nothing to bother. However, while stretching the body upward, one should take care to maintain the balance.

Asana In Sitting Position

DHYANA MUDRA

Posture

Sitting

Pre position

Sitting Position.

Procedure

Palms are kept open and tips of the thumb and index fingers of both the hands are joined together forming a circle in between them. Remaining 3 fingers are kept together and relaxed. This position of the hands is called Dhyana Mudra. In sitting position wrists of the hands in this Dhyana Mudra posture are kept on the respective knees and palsm facing upwards.

Position

SWASTIKASANA

1

2

4

Posture

Pre position Procedure

3

5

In this asana one leg is placed on another in a peculiar way and then the position is stabilized. Since ancient times this Swastika is considered as auspicious symbol and this asana tries to attain the shape of swastika with legs placed on each other. Sitting Position.

1. Spread both the legs and keep them at a distance of 1 to 1.5 feet.

2. Bend left leg in knee and place its soul touching inner side of the right thigh.

3. Bend right leg in knee and place its foot in between the thigh and the calf of the leg.

4. Keep the wrists of both the hands on the respective knees and take Dnyana Mudra. Continue normal breathing. Position

Releasing

Duration

In this asana the position of the body is stabilized. Keep the backbone erect and sight straight. This asana is particularly useful for meditation and concentration.

1. 2. 3. 4.

Bring the hands beside the waist. Straighten the right leg in the knee. Straighten the left leg in the knee. Get both the legs together, take the sitting posture.

Within 10 to 12 days' practice of this asana, one can maintain this

asana for 10 minutes. After more practice this period can be increased to 2 to 3 hours. Sitting for long in this asana alone can make one experience the pleasure of this asana. Internal Effects

As the backbone is kept erect in this asana, its functioning is greatly improved. Dnyana Mudra further helps in stabilizing pulse beats. Consequently strain on muscles is reduced, which in turn reduces strain on heart. Also breathing slows down, collective effect of all this is one can achieve concentration of mind.

Precaution

This asana is very simple and anyone can practice.

Do’s & Don’ts

Do’s - Keep the legs straight in knees with toes pointing to the sky. - Raise the lower back & buttocks off the ground. - Hands, upper arms & elbows on the ground while supporting the waist with the hands. - Shoulders resting on the ground. - Head straight and eye sight fixed on the raised toes. - Note that the legs can be taken towards head for maintaining the balance. Advanced variation – legs can be straightened at 90 degrees to the floor. Don’ts - Do not bend the legs in knees. - Do not take the legs over your head in the position, but you can take the legs over your head while taking & releasing the position. - Do not move the neck while in the position. - Do not keep the legs and back in one straight line as in Sarvangasana (Shoulder stand).

SAMASANA 1

2

3

4

5

Posture

In this asana the external organs of the body are kept in such a way that they stand divided in to two, hence the name Samasan (in Sanskrit 'sama' means equilibrium).

Pre position

Sitting Position.

Procedure

1. Spread both the legs and keep them at a distance of 1 to 1.5 feet.

2. Bend left leg in knee and place it touching the thigh of the 3. 4.

Position

Releasing

right leg in such a way that its heel rests on the procreating organ. Bend right leg in knee and place its foot in between the thigh and its heel is placed of the left leg. Keep the wrists of both the hands on the respective knees and take Dnyana Mudra. Continue normal breathing.

In this asana the position of the body is stabilized. Keep the backbone erect and sight straight. This asana is particularly useful for meditation and concentration.

1. 2. 3. 4.

Bring the hands beside the waist. Straighten the right leg in the knee. Straighten the left leg in the knee. Get both the legs together, take the sitting posture.

Duration

Within 10 to 12 days' practice of this asana, one can maintain this asana for 10 minutes. After more practice this period can be increased to 2 to 3 hours. Sitting for long in this asana alone can make one experience the pleasure of this asana.

Internal Effects

As the backbone is kept erect in this asana, its functioning is greatly improved. Dnyana Mudra further helps in stabilizing pulse beats. Consequently strain on muscles is reduced, which in turn reduces strain on heart. Also breathing slows down, collective effect of all this is one can achieve concentration of mind.

Precaution

People suffering from hydrocele or enlargement of testicles should not practice this asana. PADMASANA

1

2

4

Posture

Pre position Procedure

3

5

Padma means lotus in Sanskrit, in this asana position of the legs look like blooming lotus. This asana has been given a great importance in the Yogashastra as it is best suited for Pranayam, Meditation & concentration. Sitting Position.

1. Spread both the legs and keep them at a distance of 1 to 1.5 feet.

2. Bend left leg in knee and place its toe on the right thigh and 3. 4.

Position

heel on the groin of the left leg. Bend right leg in knee and place its toe on the left thigh and heel on the groin of the right leg. Keep the wrists of both the hands on the respective knees and take Dnyana Mudra. Continue normal breathing.

In this asana the position of the body is stabilized. Keep the backbone erect and sight straight. If the hands are long then slightly bend those in elbows. There should not be any strain on any of the muscles.

Releasing

1. 2. 3. 4.

Bring the hands beside the waist. Straighten the right leg in the knee. Straighten the left leg in the knee. Get both the legs together, take the sitting posture.

Duration

Within 10 to 12 days' practice of this asana, one can maintain this asana for 10 minutes. After more practice this period can be increased to 2 to 3 hours. Sitting for long in this asana alone can make one experience the pleasure of this asana.

Internal Effects

As the backbone is kept erect in this asana, its functioning is greatly improved. Dnyana Mudra further helps in stabilizing pulse beats. Consequently strain on muscles is reduced, which in turn reduces strain on heart. Also breathing slows down, collective effect of all this is one can achieve concentration of mind.

Precaution

This asana is very simple and anyone can practice.

PADMASANA (Baddha) 1

Posture

Pre position Procedure

2

3

Padma means lotus in Sanskrit, in this asana position of the legs look like blooming lotus. This asana has been given a great importance in the Yogashastra as it is best suited for Pranayam, Meditation & concentration. Sitting Position.

1. Spread both the legs and keep them at a distance of 1 to 1.5 feet.

2. Bend left leg in knee and place its toe on the right thigh and heel on the groin of the left leg.

3. Bend right leg in knee and place its toe on the left thigh and heel on the groin of the right leg.

4. Keep the wrists of both the hands on the respective knees and take Dnyana Mudra. Continue normal breathing. Position

In this asana the position of the body is stabilized. Keep the backbone erect and sight straight. If the hands are long then slightly

bend those in elbows. There should not be any strain on any of the muscles. Releasing

1. 2. 3. 4.

Bring the hands beside the waist. Straighten the right leg in the knee. Straighten the left leg in the knee. Get both the legs together, take the sitting posture.

Duration

Within 10 to 12 days' practice of this asana, one can maintain this asana for 10 minutes. After more practice this period can be increased to 2 to 3 hours. Sitting for long in this asana alone can make one experience the pleasure of this asana.

Internal Effects

As the backbone is kept erect in this asana, its functioning is greatly improved. Dnyana Mudra further helps in stabilizing pulse beats. Consequently strain on muscles is reduced, which in turn reduces strain on heart. Also breathing slows down, collective effect of all this is one can achieve concentration of mind.

Precaution

This asana is very simple and anyone can practice. PADMASANA (Utthit)

1

2

3

Posture

In this Asana the whole body in Padmasana is lifted up with the help of the hands, and therefore it is called Utthita Padmasana. The whole body weight is on both the hands.

Pre position

Padmasana Position.

Procedure

1. Leave the Dhyan Mudra of the hands and keep them beside the waist as in the sitting position.

2. Exhale, and inhailing, lift the whole body with the help of the hands and stabilize this position keeping the breathing smooth.

Position

Releasing

While lifting the Padmasana, do not allow the knees to come down. It is very important to stabilize this Asana. In order to maintain the balance, keep the shoulders slightly backward. Keep the eye sight ahead and fixed.

1. Inhale, and exhaling, get the body on the floor slowly. 2. Keep both the hands on the knees and restore Dhyan Mudra.

Duration

Since the whole weight comes on the hands and further it is to be balanced on the hands, this Asana should be maintained for thirty seconds or so. There is no point in increasing duration.

Internal Effects

In addition to the advantages of Padmasana it has good effect on the intestines and the muscles of the body by having good pressure on them.

Precaution

While lifting the body on the hands, one may lose balance and fall backward; so one must be careful at this point. PARVATASANA

1

2

3

Posture

The body is stretched to look like a mountain peak and so it is called the Parvatasana (parvat means mountain in Sanskrit).

Pre position

Sitting Position: Padmasana

Procedure

1. Take both the hands forward and lock the fingers of both the 2. 3.

hands together. Take the hands over the head and turn the palms downside up facing the roof. Stretch the body upwards with the arms stretched towards the sky. Stabilize the position and continue normal breathing.

Position Releasing

In this asana stretching of the body is important but body is not actually lifted.

1. Relax the body and bring the hands as in position 1 in figure above.

2. Take the position as in Padmasana. 3. Straighten the left leg in the knee then straighten right leg. 4. Get both the legs together, take the sitting posture. Duration

You can maintain this asana for long time without any problem.

Internal Effects

Stretching the arm, back and abdominal muscles improves the functioning of theses parts of the body. This helps cure certain problems of spinal column & cord.

Precaution

This asana is very simple and anyone can practice. AKARNA DHANURASANA (Type1)

1

2

3

4

Posture

In this asana the body is stretched more like a string of bow when pulled at the time of archery.

Pre position

Sitting Position.

Procedure

1. Bend the left leg in knee and keep the foot on the thigh of right leg. Keep the right leg straight.

2. Hold the big toe of the left leg with right hand, hold it

3. 4. Position

Releasing

between the thumb and index finger and other 3 fingers to have a good grip of the thumb. Hold big toe of the right leg with left hand. Exhale and inhaling start lifting the left foot with the right hand and pull it up to ear. Keep the trunk and neck erect and the sight fixed on the other end of the left hand. Continue normal breathing.

While trying to raise the foot up to ear, one tends to bend neck. But this is wrong, initially it may be difficult but it does not matter. Only care should be taken to keep the neck and trunk straight. Try to pull up the foot as much as possible.

1. Inhale and exhaling, start bringing the foot down and place it on the thigh.

2. Restore the hands to their place. 3. Take the left foot to original position. Duration

This asana exerts great strain and one can't maintain it for long but with practice one can maintain it for up to 30 seconds.

Internal Effects In this asana great strain is exerted on hand, legs and joints of waist and the knees. Consequently the efficiency of the organs increases.

Precaution

One should avoid the temptation of attaining the ideal position if strain is unbearable.

AKARNA DHANURASANA (Type2) 1

2

3

Posture

Pre position Procedure

Position

Releasing

Duration

4

This Asana involves another system of pulling the leg which gives the impression of a bow with an arrow to be shot and hence, the name Dhanurasana. Sitting Position. 1. Bend the left leg in knee and keep the foot on the thigh of right leg. Keep the right leg straight. 2. Hold the big toe of the left leg with left hand, and that of the right leg with the right hand. 3. Exhale, and inhaling start lifting the left leg with the left hand and pull it up to the left ear, and stabilize it at that point. 4. Continue normal breathing. When one leg is lifted, the other leg and hand should be kept straight. The sight should be fixed on the other end of the straight hand. Once the Asana Position is taken, smooth breathing should continue. 1. Inhale, and exhaling bring the left leg on the thigh of the right leg. 2. Restore both the hands to their place. 3. Straighten the left leg and take the sitting position. Note: Do this asana in the above mentioned manner by taking up the right leg on the thigh of the left leg bringing in relevant changes in the position. This latter Asana exerts more strain than the former. It should also be maintained for thirty seconds to experience its benefits.

Internal Effects

In this asana the direction of strain is towards the joints of the waist.

Precaution

The person with weak waist joints should not do this asana as it brings great strain to the joints. PADMASANA YOGAMUDRA (Type1)

1

2

3

Posture

This Asana is performed in Padmasana Position.

Pre position

Padmasana Position

Procedure

1. Inhale and take both the hands back and keep the palms 2.

Position

facing outside interlocking the thumbs. Keep both the hands straight. Exhailing bend in the waist and rest the forehead on the floor. Continue smooth breathing.

In this Asana one has to sit in Padmasana and bend in the waist fully. In this process the abdomen gets folded and that is expected, too. Further in order to get the abdomen folded properly, one should try to set the forehead on the ground quite away from the body. Once the bending process is over, continue smooth breathing. After some practice, while bending in the waist, keep the back bone straight to experience its nice results. After taking the position, try to relax the body.

Releasing

1. Exhale and inhaling be straight in the waist. 2. Restore the hands on the knees and take up Dhyana Mudra.

Duration

It should be retained at least for one minute to get its benefits. After sufficient practice this duration can be extended upto five minutes and not beyond that.

Internal Effects

As the belly gets folded in this Asana, there comes tremendous pressure on intestines, liver, spleen, certain glands, etc., and this pressure improves their functioning and removes complaints regarding digestive system & constipation. This Asana is also used to awaken the kundalini shakti, which, however, requires its prolonged practice.

Precaution

One should take care while bending in the waist. Bending process should be slow and should go with the exhailing process or else

one may suffer from air or gas accumulation in the belly. The people with back problem should practice this Asana only after consulting some Yoga Expert. PADMASANA YOGAMUDRA (Type2) 1

2

3

Posture

This Asana differs from the earlier one only in the position of hands. However, this latter variety is more difficult than the former. Besides, it is a more advanced state and naturally more beneficial. One should first practice type 1 and then pass on to type 2.

Pre position

Padmasana Position.

Procedure

1. Inhale, and exhailing set both the palms near the belly below

2.

Position

Releasing

Duration

the navel resting on the heels of the legs. Keep the right hand palm on the left hand palm. Keep the fingers quite together. Exhailing bend in the waist and place the forehead on the ground. When the bending process is over, continue smooth breathing.

The position of this Asana is the same as type 1. except the position of the hands. Here first both the palms are placed at the navel. Then, while bending forward, keep the elbows erect and stuck to the chest ribs.

1. Exhale and inhailing get straight in the waist. 2. Keep the hands on the knees and take up Dhyana Mudra. It is desirable to maintain this Asana at least for one minute to have the expected benefits. After prolonged practice the duration can be increased up to five minutes.

Internal Effects

Owing to the placement of the palms at the navel, there is more pressure on the belly. This increased pressure makes the benefits of the earlier Asana more prominent.

Precaution

This Asana should be done after good practice. VAKRASANA (Type 1) 1

2

3

4

Posture

This Asana is designed to twist the spine to the right and left side in from its erect position. The spine is made up of highly elastic joints and can be moved to any direction.

Pre position

Sitting Position.

Procedure

1. Bend the left leg in the knee and place its heel near the 2. 3.

thigh. Keep the sole of the left foot flat on the floor and the thigh and knee touching to the chest. Place the left hand in front of the right hand in such a way that the fingers of both the palms face each other and the palms remain flat on the floor. Now turn the neck and the trunk to the right, twisting the spine and look back above the shoulder. Continue smooth

breathing.

Position

1. In this Asana the spine is to be kept straight. 2. The lower end of the spine and both the hips be placed well 3. 4.

Releasing

on the floor and stabilize them. Then with the support of the neck and shoulders twist the upper vertebrae to the right. At the same time, the standing knee be kept close to the chest. Alongwith the neck, the sight should also be turned to the right side and stabilize it in that direction.

1. Turn the neck to the front. 2. Restore the hand to its place. 3. Straighten the left leg and take the sitting position. Note: Following the above mentioned process, practice this Asana placing the right leg in folding position.

Duration

This Asana should be retained for minimum two minutes on each side. With more practice this duration can be increased to six minutes.

Internal Effects

The elasticity of the spine increases as it gets twisted in its erect position. Alongwith the spine the belly and other internal organs also get twisted and receive the desired strain. It also has very good effect on the spinal cord and its functioning is improved.

Precaution

One should avoid the temptation of attaining the ideal position if strain is unbearable. VAKRASANA (Type 2)

1

2

3

4

Posture

This is the advanced stage of Vakrasana. Here the spine is twisted with the support of the knee alongwith the shoulder, and hence it involves more strain.

Pre position

Sitting Position.

Procedure

1. Bend the left leg in the knee and place it near the thigh of left leg.

2. Place the right hand beyond the folded knee of the left leg

3.

Position

and in front of the left hand. Keep the palms of both the hands in opposite direction. There should be a distance of one foot between the two hands. Press the standing left knee with the right hand and shoulders, and twist the neck to the left. Turn the sight also in the same direction and continue normal breathing.

1. In this Asana the spine is to be kept straight. 2. The lower end of the spine and both the hips be placed well on the floor and stabilize them.

3. Then with the support of the neck and shoulders twist the

4.

Releasing

upper vertebrae to the left. Alongwith the neck, the sight should also be turned to the left side and stabilize it in that direction. In Vakrasana (Type 1) the spine is twisted only with the help of the shoulders. Here the shoulders, the knee and the hand are placed in such a way that there is more pressure on the spine.

1. Turn the neck and the sight to the front. 2. Restore the right hand to its place and set right the palm of 3.

the left hand. Straighten the left leg and take the sitting position.

Note: Perform this Asana by taking up the right leg making relevant changes. Duration

It should be maintained for two minutes on each side to have the expected benefits. With practice, it can be maintained up to six minutes.

Internal Effects

The elasticity of the spine increases as it gets twisted in its erect position. Alongwith the spine the belly and other internal organs also get twisted and receive the desired strain. It also has very good effect on the spinal cord and its functioning is improved.

Precaution

One should avoid the temptation of attaining the ideal position if strain is unbearable. ARDHAMATSYENDRASANA 1

3

2

4

5

Posture

It was Matsyendra rishi who designed and practiced this Asana, and hence its name Masyendrasana. This Asana in its original form is difficult to practice, therefore, it was simplified which is called 'Ardha Matsyendrasana'. After sufficient practice of this Asana, it becomes possible to practice Matsyendrasana.

Pre position

Sitting Position.

Procedure

1. Bend the left leg in the knee and place it on the other side of the right knee.

2. Bend the right leg in the knee and fold it fully. 3. Cross the right hand over the left leg and hold its big toe. 4. Turn the shoulders and the neck to the left as much as possible. Encircle the waist by the left hand keeping the palm inside out. Turn the neck also to the left and continue smooth breathing.

Position

1. While taking the right hand over the knee of the left leg,

2. 3. 4. 5. 6.

Releasing

1. 2. 3. 4.

keep the right arm touching the standing knee of the left leg and keep the downward part of the right hand parallel and very close to the knee. The folded left leg is pressed by the right arm in order to twist the trunk to the left. At this point do not try to sit on the fold of the right leg. Keep the folded right leg free. While twisting the trunk to the left, outstrech the chest. Straighten the spinal column and the neck, and then turn to the left as much as possible. This twisting process is further enhanced by encircled left hand round the waist. This turning process is facilitated, if it is done with exhailing. Once the final position is attained, the smooth breathing should continue. Turn the neck and the sight to the front. Restore the hands to their place. Straighten the right leg. Bring the left leg to its place and take the sitting position.

Note: Do this Asana by taking up the right leg with necessary relevant changes in taking and releasing the Asana. Duration

In whatever form this Asana is taken up, it should be maintained for two minutes on each side. Then, try to have the ideal position and stabilize it for two minutes. After a good deal of practice, it can be kept for five minutes on each side.

Internal Effects

This is the advanced stage of Vakrasana. Naturally, all the advantages of that Asana are experienced more prominently in this Asana. It has favourable effects on constipation and loss of appetite and digestive system as a whole.

Precaution

Maintaining the Asana with bearable strain, it should be released as stated above. Persons having spinal column complaints, should do this Asana after consulting some Yoga Experts. SHARANAGAT MUDRA

1

2

3

Posture

The position of the body in this Asana reflects the feeling of submission to God. The desire of submitting and becoming one with the Almighty God is central theme of this Asana.

Pre position

Padmasana Position.

Procedure

1. Exhale, and inhaling raise the hands upward from the sides and join the palms.

2. Exhaling, bend in the waist and touch the forehead on the floor keeping the hands straight. After taking the final position, continue smooth breathing. Position

1. Like Yogamudra here too the abdomen gets folded. Further,

2. 3.

Releasing

attempt should be made to have this fold as complete as possible. The frontward stretched arms greatly help in getting this fold. However, the hands should be kept as much outstretched as possible. Keep the knees resting on the floor and the spinal column straight. Place the forehead on the floor at farthest distance from the crossed legs. While outstretching the hands, keep the arms touching the ears. Keep the breathing normal.

1. Exhale, and inhaling start raising the arms, neck and the trunk and straighten it in the waist. Keep the hands outstretched above the head.

2. Exhaling, bring both the hands down from the sides and take up Dhyana Mudra. Duration

This Asana should be maintained at least for one and half minute to have the desired benefits. After practice this duration can be increased to three minutes.

Internal Effects

This Asana prepares the Sadhaka mentally for the desired submission to the Almighty God.

VAJRASANA 1

2

3

4

Posture

Like Padmasana, this is also the Asana for meditation. One can sit comfortably for a prolonged period in this Asana.

Pre position

Sitting Position.

Procedure

1. Fold the left leg in the knee and place the toe on the floor. 2. Fold the right leg in the knee and place the toe on the floor 3. 4.

Position

Releasing

and join the two toes. Sit on the pit formed by the parted heels. Place the palms on the knees.

It is important to keep the spine, the neck and the head, upright in one straight line in this Asana. Keep the sight fixed at the level of the height. Don't have any pressure on the hands. The whole weight of the body be set on the spine. Continue smooth breathing, when the final position is attained.

1. Remove the palms from the knees and bring them to the sides.

2. Take out the left leg and straighten it. 3. Take out the right leg and straighten it. 4. Take the sitting position.

Duration

After a little practice, this Asana can be maintained for a long time. In the daily routine it should be kept for five minutes to experience good results. With more practice it can be kept for three hours.

Internal Effects

Along with the body, the mind also gets stabilized in this Asana. Hence, it is preferred for meditation in this Asana. Hence, it is preferred for meditation and concentration. This Asana is alsofound to be good for Pranayama. The special fold of the legs forms one Bandha in this Asana. Consequently the blood circulation in the waist - downward parts is controlled. For this reason this Asana is recommended after Shirshasana.

Precaution

The people having stiff joints and whose movements have become difficult, should practice this Asana with a lot of care. Such persons should practice this Asana after getting the joints free and relaxed. VAJRASANA YOGAMUDRA (Type 1)

Posture

This Asana is performed in Vajrasana Position.

Pre position

Vajrasana Position

Procedure

1. Inhale and take both the hands back and keep the palms 2.

Position

facing outside interlocking the thumbs. Keep both the hands straight. Exhailing bend in the waist and rest the forehead on the floor. Continue smooth breathing.

In this Asana one has to sit in Vajrasana and bend in the waist fully. In this process the abdomen gets folded and that is expected, too. Further in order to get the abdomen folded properly, one should try to set the forehead on the ground quite away from the body. Once the bending process is over, continue smooth breathing. After some practice, while bending in the waist, keep the back bone straight to experience its nice results. After taking the position, try to relax the body.

Releasing

1. Exhale and inhaling be straight in the waist. 2. Restore the hands on the knees and take up Vajrasana Position.

Duration

This Asana being simple can easily be maintained for two minutes and even more.

Internal Effects

As the belly gets folded in this Asana, there comes tremendous pressure on intestines, liver, spleen, certain glands, etc., and this pressure improves their functioning and removes complaints regarding digestive system & constipation. This Asana is also used to awaken the kundalini shakti, which, however, requires its prolonged practice.

Precaution

One should take care while bending in the waist. Bending process should be slow and should go with the exhailing process or else one may suffer from air or gas accumulation in the belly. The people with back problem should practice this Asana only after consulting some Yoga Expert. VAJRASANA YOGAMUDRA (Type 2)

Posture

This Asana differs from the earlier one only in the position of hands. However, this latter variety is more difficult than the former. Besides, it is a more advanced state and naturally more beneficial. One should first practice type 1 and then pass on to type 2.

Pre position

Vajrasana Position.

Procedure

1. Inhale, and exhailing set both the palms near the belly

2.

Position

below the navel resting on the heels of the legs. Keep the right hand palm on the left hand palm. Keep the fingers quite together. Exhailing bend in the waist and place the forehead on the ground. When the bending process is over, continue smooth breathing.

The position of this Asana is the same as type 1. except the position of the hands. Here first both the palms are placed at the navel. Then, while bending forward, keep the elbows erect and stuck to the chest ribs.

Releasing

1. Exhale and inhailing get straight in the waist. 2. Keep the hands on the knees and take up Vajrasana Position.

Duration

This Asana should be maintained for one and half minute to have the expected results.

Internal Effects

Owing to the placement of the palms at the navel, there is more pressure on the belly. This increased pressure makes the benefits of the earlier Asana more prominent.

Precaution

This Asana should be done after good practice. PASCHIMOTTANASANA (Half)

1

3

2

4

5

Posture

Ardha Pashchimottanasana is not an independent Asana. But since Paschimottanasana (full) is difficult to practice, Pashchimottanasana (ardha) is designed to enable the body to take the full position later.

Pre position

Sitting Position.

Procedure

1. Fold the left leg in the knee and place the heel of the left foot near the thigh of the right leg.

2. Only inhale. 3. Exhaling, hold the big toe of the right foot with the left hand 4.

Position

Releasing

and encircle the right hand round the waist. Exhale completely, and bend downwards and touch the forehead to the knee. Don't allow the knee to raise. Continue smooth breathing.

The process of downward bending is the same as in Pashchimottasana (full). In this Asana one leg is folded and the calf and the thigh are kept to the floor.

1. Exhale, and inhaling, start raising the head. 2. Restore both the hands to their place. 3. Straighten the left leg and take the sitting position. Note: Practice this Asana by folding the right leg making the relevant changes.

Duration

Initially, even if it is maintained for thirty seconds, one experiences the benefits. Of course, after practice, it should be increased to four to five minutes.

Internal Effects

Basically this Asana prepares the body for Pashchimottanasana (full).

Precaution

While bending downward, there is the possibility of the knees and thighs being raised, and this should be avoided. PASCHIMOTTANASANA (Full)

1

2

3

4

Posture

The front side of the body is called east side, while the back side is called the west side. In this Asana complete back side, i.e., the west side, right from the heels to the forehead, gets stretched and therefore, it is called 'Pashchimottanasana'.

Pre position

Sitting Position.

Procedure

1. Only inhale. 2. Exhale, and hold the big toes of both the feet with both the hands.

3. In exhaled state bend downward and rest the forehead on the knees. Continue smooth breathing. Position

1. After bending down, keep the heels, calves, thighs

2. 3.

4.

Releasing

completely touching to the floor, keeping the spine straight, rest the forehead on the knees and continue smooth breathing. Try to rest the elbows on the floor. Since here the abdomen gets completely folded, it becomes necessary to bend only after complete exhalation. One should bend downward as much as one's body permits and then try to stabilize at that point, keeping the breathing smooth. Do not try to raise the knees in order to get the forehead on to the knees. After taking the position, relax the whole body and automatically the head, shoulder, chest will come down owing to their weight and relaxation.

1. Exhale, and inhaling, start raising the head. 2. Restore the hands to their place and take up the sitting position.

Duration

One finds it difficult to take up this Asana initially. But with practice and patience it can be maintained for thirty seconds. Later one certainly succeeds in having the final position and the duration is also increased to three minutes.

Internal Effects

1. As the whole of the west side gets stretched, they get

2. 3.

Precaution

purified and their functioning is greatly improved. At the same time, the muscles of the front side get contracted and there is pressure on the lungs, intestines and other internal juice producing glands. As a result of this their functioning is also improved. It is very useful in setting right the troubles concerning the lumber part of the spinal cord and the digestive system. Further, there is very sensitive part in our body known as Kundalini lying in dormant stage. This Asana is supposed to activate it.

It has been said that this Asana is useful for the troubles of the spine. Yet people suffering from such troubles should practice this Asana only after consulting some Yoga experts. JANUHASTASANA

Posture

In this asana the body is stretched more like a string of bow when pulled at the time of archery.

Pre position

Sitting Position: Vajrasana.

Procedure

In Vajrasana place both the palms on the ground ahead of knees touching each other, push neck backwards and chest forward with waist pushed downwards, in this posture relax all the muscles, continue normal breathing. HASTASHIRASANA

Hastashirasana Posture Pre position

Sitting Position: Vajrasana.

Procedure

In Vajrasana bend forward in waist & place both the elbows on the ground 6 to 8 inches apart and ahead of knees with palms supporting head, in this posture relax all the muscles, continue normal breathing. EKPAD SAHAJHASTA BHUJANGASANA

Posture Pre position

Sitting Position: Vajrasana, Hastashirasana.

Procedure

In Hastshirasana stretch left leg backwards completely, in this posture relax all the muscles, continue normal breathing. Repeat this for right leg stretched backwards.

DWIPAD SAHAJHASTA BHUJANGASANA

Posture Pre position

Sitting position, Vajrasana, Hastashirasana.

Procedure

In the hastashirasana posture stretch both the legs backwards as shown in figure, keep 12 inch distance between both the elbows, in this posture relax all the muscles, continue normal breathing.

DATTAMUDRA

Posture Pre position

Sitting position, Vajrasana.

Procedure

In the Vajrasana position turn your neck to the left side as much as possible, relax all the muscles, continue normal breathing. Repeat this for right side. Asana In Supine Position

UTTANPADASANA (With Both Legs) 1

2

Posture

In this asana both the legs are raised upwards and so is called Dwipada(both legs) Uttanpadasana.

Pre position

Supine Position.

Procedure

1. Exhale and inhaling start raising both the legs upward and stop

2. 3.

when they make angle of 90 degree with the floor. Keep the sight at the toes of the feet. Continue normal breathing and try to maintain the posture steady.

Position

While raising the legs, it is necessary that the legs be kept straight and close together. Keep the toes together and stretched towards sky.

Releasing

Inhale and exhaling, bring both the legs down, back on to the floor.

Duration

Though this asana appears to be simple, it is difficult to maintain the posture. To start with try to maintain this for 5 to 10 seconds. Do not take unnecessary strain, if you feel uncomfortable then release the posture immediately.

Internal Effects

In this asana, thigh muscles and stomach muscles are stretched. The strain reaches inner organs like small intestines, enzyme producing glands and other organs and helps increases their capacity. The vertical position of the legs help improve the blood circulation.

Precaution

One should avoid movement of legs with jerk or speed. The movements should be controlled otherwise this asana can strain muscles.

Do’s & Don’ts

Do’s - Raise both the legs at 90 degrees to ground keeping them straight in knees with toes pointing to the sky. - Keep the back & buttocks on the ground - Arms straight with palms resting on the ground close to the body. - Head straight and eye sight fixed on the raised toes. Don’ts - Do not bend the legs in knees. - Do not lift the lower back or buttocks.

UTTANPADASANA (With One Legs) 1

2

Posture

In this asana one leg is raised up at a time and therefore it is called Ekpad (One leg) Uttanpadasana.

Pre position

Supine Position.

Procedure

1. Exhale and inhaling start raising left leg upward without 2. 3.

allowing it to bend in the knee and stop when it makes an angle of 90 degree with the floor. Keep the sight at the toe of the left foot. Continue normal breathing and try to maintain the posture steady.

Position

While raising the leg, it is necessary that the leg be kept straight. Keep the toe stretched towards sky.

Releasing

Inhale and exhaling bring, the leg down, back on to the floor.

Duration

Though this asana appears to be simple, it is difficult to maintain the posture. To start with try to maintain this for 5 to 10 seconds. Do not take unnecessary strain, if you feel uncomfortable then release the posture immediately.

Internal Effects

In this asana, thigh muscles and stomach muscles are stretched. The strain reaches inner organs like small intestines, enzyme producing glands and other organs and helps increases their capacity. The vertical position of the legs help improve the blood circulation.

Precaution

One should avoid movement of legs with jerk or speed. The movements should be controlled otherwise this asana can strain muscles.

Do’s & Don’ts

Do’s From left side - Raise the left leg at 90 degrees to ground and keep it straight in knee with toes pointing to the sky. - Keep the back & buttocks on the ground - Palms of the hands resting on the ground close to the body. - The other leg should be straight in knee and resting on the ground with toes pointing to the sky. - Head straight and eye sight fixed on the raised toes. Don’ts - Do not bend the legs in the knees. - Do not lift the lower back & buttocks.

Note: Repeate the same procedure for the right leg also. VIPARITAKARANI 1

1

2

3

ASANA POSITION

Posture

In 'Hathapradipika' an important book on Yoga accepts this as Mudra rather than asana. But since this very much resembles with asana position, here we have treated this as an asana. In this asana body is in inverted position and so is called Viprit Karani (inverted position).

Pre position

Supine Position.

Procedure

1. Exhale and inhaling start raising both the legs upward and stop 2. 3. 4.

Position

Releasing

when they make angle of 90 degree with the floor. Attain the Uttanpadasana posture. Exhaling raise the waist and push the legs backward over the head. Inhailing support the waist with both the hands, straighten the legs and stretch the toes towards sky. Keep the sight on the toes. Continue normal breathing.

In this asana the arms up to the elbows are placed on the floor. The body from neck to the elbows is kept straight. The toes are stretched upward. Initially if it is difficult to maintain this asana keeping the legs straight then bend the legs slightly while keeping the balance.

1. 1.Inhale and exhaling, slightly lower the legs towards head and 2. 3.

maintaining the balance of the body remove the hands supporting the waist back to the normal position. Inhaling , place the waist on the ground keeping legs straight as in the Uttanpadasana. Exhaling , bring legs back to the normal position without jerk or speed.

Duration

This asana is difficult in the beginning especially for women with heavy hips and men with big belly's. Initially you can take help of other person while raising the hips and waist. This asana should be maintained for 2 to 3 minutes after sufficient practice to get the desired results.

Internal Effects

Most of the times we remain either in standing or sitting position. Quite opposite position is taken in this asana. This helps improve the blood circulation as impure blood easily reaches the heart. To some extent you can get the benefits of Shirsasana (up side down) in this posture.

Precaution

This asana should not be performed by people who are suffering from heart trouble and blood pressure problems. It can only be practiced under expert guidance.

Do’s & Don’ts Do’s - Keep the legs straight in knees with toes pointing to the sky. - Raise the lower back & buttocks off the ground. - Hands, upper arms & elbows on the ground while supporting the waist with the hands. - Shoulders resting on the ground. - Head straight and eye sight fixed on the raised toes. - Note that the legs can be taken towards head for maintaining the balance. Advanced variation – legs can be straightened at 90 degrees to the floor. Don’ts - Do not bend the legs in knees.

- Do not take the legs over your head in the position, but you can take the legs over your head while taking & releasing the position. - Do not move the neck while in the position. - Do not keep the legs and back in one straight line as in Sarvangasana (Shoulder stand). SARVANGASANA 1

2

3

4

Posture

It is considered as the best asana among all the asanas, as it activates most of the important glands and help improve their function. Even old books on Yoga proclaim importance of this asana.

Pre position

Supine Position.

Procedure

1. Exhale and inhaling start raising both the legs upward and stop 2. 3.

4. Position

when they make angle of 90 degree with the floor. Attain the Uttanpadasana posture. Exhaling raise the waist and push the legs backward over the head. Support the waist with both the hands, using your hands get the legs, waist and back in one straight line and stabilize them in this position, stretch the toes towards sky. Keep the sight on the toes. Continue normal breathing.

One should concentrate on getting the legs, waist and the back in one straight line and this line making 90 degrees with ground. In this asana the arms up to the elbows are placed on the floor. The body from feet to the shoulders is in straight line, only the chin is placed in

the Jugular notch forming a tie which is called 'Jalandhar Bandha'. Because of this 'Bandha' jaws can't be opened. Releasing

1. Inhale and exhaling, slightly lower the legs towards head and 2. 3.

maintaining the balance of the body remove the hands supporting the waist back to the normal position. Inhaling , place the waist on the ground keeping legs straight as in the Uttanpadasana. Exhaling, bring legs back to the normal position without jerk or speed.

Duration

This asana is difficult in the beginning especially for women with heavy hips and men with big belly's. Initially you can take help of other person while raising the hips and waist. This asana should be maintained for 2 to 3 minutes after sufficient practice to get the desired results.

Internal Effects

Most of the times we remain either in standing or sitting position. Quite opposite position is taken in this asana. This helps improve the blood circulation as impure blood easily reaches the heart. The 'Jalandhar Bandha' pressurizes the thyroid glands and to some extent pituitary gland thus helps improve their function. To some extent you can get the benefits of Shirsasana (up side down) in this posture. This asana controls and cures the diseases related to genital organs, constipation. It also helps cure varicose veins and haemorrhoids.

Precaution

People suffering from headache, brain diseases, blood pressure, heart related ailments etc. should not do this asana without expert guidance.

Do’s & Don’ts

Do’s - Keep the legs straight in knees with toes pointing to the sky. - Raise the entire back & buttocks off the ground. - Legs, hips and back are in one straight line. - Hands, upper arm & elbows on the ground while supporting the back behind chest. - Shoulders resting on the ground. - Head straight and eye sight fixed on the raised toes. - The chin resting in the sternal notch. (In Chin lock position) Don’ts - Do not bend the legs in knees. - Do not take the legs over your head in the position, but you can take the legs over your head while taking & releasing the position. - Do not move the neck or overstrain it in chin lock position.

NOTE: As the Jalandhar bandha is practiced in this asana, it becomes necessary to practice the Matsya Bandha immediately after releasing the Sarvangasana. One should practice Matsyasana.

ASHWINI MUDRA Ashwini Mudra Posture Ashwa means horse, in this asana a similar movement of expansion and contraction of anus of horse is expected. To achieve maximum movements a specific position is taken which is called 'Ashwini Mudra". Pre position Supine Position - Sarvangasana position. Procedure

Position

Releasing

1. 2. 3. 4.

Fold both the legs in knees. Fold the legs in waist and press the thighs against stomach. Contract and expand the anus in this position. Continue normal breathing.

One should start practicing this asana when stability in Sarvangasana is achieved. As for the position complete folding of legs in knees and waist is very important. Similarly the calves should touch the thighs. Do not bend the back during the position. Bending of back brings knees close to the mouth and that is not desirable.

1. Stop contraction and expansion of the anus. 2. Straighten the legs in the waist. 3. Straighten the legs in the knees and take the Sarvangasana.

Duration

It should be maintained for up to 45 seconds, and can be increased to 2 minutes.

Internal Effects

This Mudra has particularly good effects on the empty spaces in the stomach. Due to the pressure functioning of these parts is improved. It also has good effects on Uterus in women.

Precaution

Any healthy person can practice this asana but women suffering from Uterus problems should do this asana under expert observation.

Do’s & Don’ts

Do’s - Raise the entire back & buttocks off the ground. - Legs are bent in knees and knees are just above the head or towards the ears so that the back remains straight & vertical. - Try pressing the thighs in to abdomen and chest. - Hands, upper arm & elbows on the ground while supporting the back behind chest. - Shoulders resting on the ground. - The chin resting in the sternal notch. (In Chin lock position) Don’ts - Don’t bend the back. - Don’t let the knees come to the ground or away from the body. - Do not move the neck or overstrain it in chin lock position.

MATSYASANA

1

4

2

5

3

6

Posture

In this asana posture the shape of the body appears similar to fish in the water. Such a statement is bold as the fact is we don't recognize the posture as fish but one can float on the water without any movement in this asana.

Pre position

Supine Position.

Procedure

1. 2. 3. 4. 5.

Position

Releasing

In this asana, the thighs and knees are completely placed on the ground. As the back is stretched in curve and head on floor, lot of weight is shifted to the head and throat is stretched.

1. Release the toes of the feet and support the shoulders with the 2. 3. 4. 5.

Duration

Spread the legs one foot apart. Fold the left leg in the knee and place it on the right thigh. Fold the right leg in the knee and place it on left thigh. Now with the help of the elbows raise the head, curve the back backwards and place the top of the head on the floor, making the arch of the back. Hold the toes of the feet with hands and continue normal breathing.

elbows. Slowly reducing the weight on the head, straighten the neck and bring the shoulders on the floor. Straighten the right leg. Straighten the left leg. Bring back both the legs to normal position and take supine position.

This asana is complementary to Sarvangasana and Halasana, so

should be maintained for one tenth of the period of the Sarvangasana or Halasana. Internal Effects

Jalandhar Bandha in Sarvangasana pressurizes the thyroids and pituitary glands but in Matsya Bandha these glands are stretched. These opposite processes help improve the circulation in these glands assuring healthy functioning. Also the thigh & abdomen muscles are stretched systematically.

Precaution

The weight over the head should be taken out slowly. The support of the hands should be removed only when the head is completely ready to bear the weight. Also while releasing the position, one should avoid jerks and speedy movements. Maintain the asana until it is bearable and pleasant.

Do’s & Don’ts

Do’s - Lift the head with the support of hands, elbows. - Try to rest the crown of the head on the ground. - While taking, releasing & maintaining the position, support the head and neck very carefully. - Try to keep soft cushion under the head. Simple variations – - One can keep the legs straight - The legs can be folded in swastikasana or samasana or a simple cross legged position. - For taking the position, one can go on the elbows from sitting position and while resting on the elbows, try resting your crown on the floor. Advanced variation – - Legs are in padmasana (lotus pose), try holding toes with hands without elbows resting on the ground. Don’ts - Do not move or pull or turn the neck while you are in the position. - Do not remove the support of the elbows to neck. HALASANA 1

2

3

4

ASANA POSITION

Posture

The body takes the shape similar to a plough ( Hala in Sanskrit ). Also as the plough makes the hard ground soft, in this asana the veins are stretched which reduces the stiffness of the body.

Pre position

Supine Position.

Procedure

1. Exhale and inhaling, start raising both the legs upward and 2. 3. 4.

Position

Releasing

stop when they make angle of 90 degree with the floor. Attain the Uttanpadasana posture. Exhaling raise the waist, hips and push the legs backward over the head. Try to maintain the balance. After exhaling completely, push the legs further back and try to touch ground with toes. Keep the toes stretched. Continue normal breathing.

Keep the knees straight or else the expected pressure on the organs is not achieved. In this position head, the shoulders, toes and arms should rest on the ground. The chin pressed in Jalandhar Bandha.

1. Exhale and inhaling lift the toes of the floor keeping the legs straight in knees.

2. Continue inhaling and slowly keep the back on the ground and take the Uttanpadasana position.

3. Exhaling, bring legs back to the normal position without jerk or speed. Duration

This asana is difficult initially, especially for women with heavy hips and men with big belly's. Initially you can take help of other person while raising the hips and waist. This asana should be maintained for 30 seconds after sufficient practice to get the desired results.

Internal Effects

In this asana the spine is stretched fully in a curve. It becomes more elastic and its overall functioning is improved. Like in Sarvangasana Jalandhar Bandha is performed and the same advantages are achieved. All the muscles from toes to waist are also stretched helping improvement in the functioning of veins. This asana is also useful for gastric troubles, digestion problems.

Precaution

Avoid jerks or speedy movements as it might cause some injury to the backbone. So the movements should be controlled at every stage of this asana. People suffering from spleen and lever complaints should do this asana after consulting Yoga expert.

Do’s & Don’ts

Do’s - Keep the legs straight in knees with toes vertical on the ground over your head. - Raise the entire back & buttocks off the ground. - Legs are in one straight line. - As far as possible, the back remains straight & vertical. - Arms straight with palms on the ground. - Shoulders resting on the ground. - The chin resting in the sternal notch. (In Chin lock position) Advanced variation – - One can extend the toes backwards so that top of the foot rests on the ground. Don’ts - Do not bend the legs in knees. - Do not move the neck or overstrain it in chin lock position.

NAUKASANA 1

2

Posture

3

In this asana the shape of the body looks like a yacht and hence it is called Noukasana (Yacht in Sanskrit). There is another Noukasana which is practiced in prone position. The difference between these two is in this supine Noukasana muscles of abdomen and stomach are

contracted and in the prone position Noukasana the muscles are stretched. Pre position Procedure

Supine Position.

1. Exhale and inhaling, start raising both the legs upward and stop when they make angle of 45 degree with the floor.

2. Hold breathe, and in the same position raise the shoulders and 3. Position

Releasing

the back. Hold the toes of the legs with both the hands. Continue normal breathing.

Keep the knees straight or else the expected pressure on the organs is not achieved. In this position it is always difficult to maintain the balance of the body but with practice one can achieve the steady posture. If initially you can't catch the toes then hold the legs at ankles but don't bend the legs in knees.

1. Inhale & exhaling bring the hands to normal position releasing 2. 3.

the toes. Continue exhaling and slowly bring the legs to normal position. Attain the supine position.

Duration

Due to the balance and strain involved in this asana, initially it is difficult to maintain it for long. One can practice it for up to 15 seconds after sufficient practice.

Internal Effects

The size of the BELLY reduces due to the contraction of the abdomen from both the sides. Organs like lever, intestines, pancreas, kidneys etc. are pressurized which helps in improving the functioning.

Precaution

Though this asana is useful for abdomen problems, people who have been operated on abdomen should not do this asana.

Do’s & Don’ts

Do’s - Keep the legs straight in knees and inclined at 45 deg angle with the floor. - As far as possible the back remains straight. - Arms straight with fingers holding the toes. - Eye sight fixed on the toes. - You may start from sitting position if it is difficult to achieve the position from supine position. - Try to balance on the buttocks. Don’ts - Do not bend the legs in knees. - Do not bend the arms in elbows.

SHAVASANA

1

2

3

4

Posture

Motionless & fixed but relaxed posture like dead body.

Pre position

Supine Position.

Use

Generally practiced to get rid of fatigue, strain, exertion etc.

Procedure

1. Spread both the legs and keep them at a distance of 1 or 1.5 2. 3.

feet apart. Keep the heels facing inside and allow the toes to fall outside and relax them. Take both the hands little away, say 3 to 4 inches, from the body and relax them. Keep the palms facing the roof and the fingers half - closed. Turn the neck to any side and relax it. Further, relax the muscles of the face. Keep the eyes closed with ease and without pressure. Continue extremely slow breathing.

Position

The very aim of this asana is to relax each and every muscle in the body. In order to reach or attain this aim it becomes necessary to take the position in which one finds all the organs of the body in a comfortable and soothing state. Breathing must be slowed down.

Releasing

First one should prepare one's mind for releasing the Asana. Then all the organs should be brought to their normal tone, and then after preparing first the mind, then the body and then the asana be released as under:-

1. Open the eyes and straighten the neck. 2. Get the hands beside and near to the body. 3. Bring both the legs together and take the Supine Position. Duration

Since this asana is meant for rest, its duration is not fixed. The only principle to remember is to do this asana when the body is tired and release when the desired rest is achieved.

Internal Effects

Body movements are minimized, blood circulation is also minimized, heart rate drops, respiration drops, mind becomes calm and relaxed. This helps improve the functioning of brain, it can cure heart related

ailments, it also brings down Blood Pressure. Do’s & Don’ts

Do’s - Keep 1 to 1.5 feet distance between the feet. - Hands 5 to 8 inches away from the body. - Neck turned to any suitable direction or straight but relaxed. - Keep your eyes closed. - Try relaxing all the parts of the body. Don’ts - Do not wear tight clothes. - Do not sleep in the asana. TADAGASAN

Posture Pre position

Supine Position.

Use

Generally practiced to get rid of fatigue, strain, exertion etc.

Position

Take supine position, then bend both legs in knees and bring toes near to hips with legs 1 to 1.5 foot apart, cross arms around head. Relax all your body muscles and continue normal breathing. While releasing slowly move legs to original position, hands to normal position. PAVANAMUKTASANA (Both The Legs) 1

2

4

3

5

ASANA POSITION

Posture

The knees and thighs are pressed against the chest and belly in this asana. The gas trapped in the large intestine gets released in this Asana. Therefore, it is called 'Pavanamuktasana'.

Pre position

Supine Position.

Use

Generally practiced to get rid of abdominal & gastric problems and improve digestion etc.

Procedure

1. Exhale and inhailing, start raising both the legs and come to Dwipada Uttanpadasana Position.

2. Bend both the legs in the knees and keep the folds on the 3. 4.

Position

Releasing

belly. Keep the knees and toes together. Now keep the belly pressed with the thighs and clasp the folded legs with both the hands. Now bending the neck, raise the head and fix the chin between the knees.

It is necessary to keep the knees and thighs pressed against the chest and belly in this asana. At the same time the calves should also be pressed against the thighs so that when the hands clasp the legs, the desired pressure can be had on the belly. The proper pressure on the concerned organs of the body gives the desired benefits.

1. Straighten the neck and bring the head on the floor. 2. Unfold the hands and bring them to their earlier position. 3. Inhailing, straighten both the legs and come to Dwipad Uttanpadasana Position.

4. Exhailing, slowly bring both the legs down and place them on the floor and take Supine Position. Duration

Generally it should be maintained for one minute. That way this asana can be retained longer but that is not necessary.

Internal Effects

Due to the nice and systematic pressure on the belly, the trapped gases in large intestine are released. This improves the digestion system and helps have good motion.

Precaution

People who have undergone an operation on belly or suffering from hernia and piles, etc. should perform this asana after consulting some Yoga Expert. Similarly, the pregenant women should also not practice it.

Do’s & Don’ts

Do’s - Keep the legs folded in knees and pressed on the abdomen using the folded arms. - Try to touch the chin to the knees. - Try to keep the legs together. - Point the toes. Simple variation – keep the head on the ground instead of trying to touch the chin to the knees. Don’ts - Do not strain your neck. PAVANAMUKTASANA (One Leg)

Posture

The knee and thigh of one leg is pressed against the chest and belly in this asana. The gas trapped in the large intestine gets released in this Asana. Therefore, it is called 'Pavanamuktasana'.

Pre position

Supine Position.

Use

Generally practiced to get rid of abdominal & gastric problems and improve digestion etc.

Position

Take supine position, then bend left leg in knee and press it against stomach/ chest, hold it with both the arms around, without disturbing the posture relax all muscles and continue normal breathing.

Releasing

While releasing slowly move hands to normal position, leg to original position. Repeat this with right leg pressed against chest/ stomach.

Duration Internal Effects Precaution

People who have undergone an operation on belly or suffering from hernia and piles, etc. should perform this asana after consulting some Yoga Expert. Similarly, the pregenant women should also not practice it. ARDHACHAKRASANA 1

Posture Pre position

Supine position , tadagasana

Use Position

Take supine position, attain tadagasana posture then join both the legs & knees, lift your waist and make straight line of your spinal column as shown in fig. Try to remain in this position without disturbing the posture, relax all muscles and continue normal breathing. While releasing slowly lower the waist to touch the ground, legs to original position. ARDHACHAKRASANA 2

Posture Pre position

Supine position , tadagasana, ardhachakrasana 1.

Use Position

Take supine position, attain ardhachakrasana 1 posture then straighten left leg in knee and try to remain in this position without disturbing the posture, relax all muscles and continue normal breathing. While releasing slowly bring the left leg back to normal, lower the waist to touch the ground. Repeat this with right leg stretched. While releasing slowly bring the right leg back to normal position. ANANTASANA 1

Posture Pre position

Supine position.

Use Position

Take supine position, turn on left side, place the elbow of the left hand on ground with left palm supporting your head as shown in figure. Keep right hand near your chest on ground, continue normal breathing. Repeat this for right side. While releasing slowly bring hands to the normal position and take supine position. ANANTASANA 1

Posture Pre position

Supine position, Anantasana 1.

Use Position

Take supine position, attain Anantasana 1 posture , bend right leg in knee and place the toe on left thigh. Keep right knee steady pointing towards roof, hold index finger of the right leg by right as shown in figure. Continue normal breathing. Repeat this for right side with left leg on right thigh. While releasing slowly bring hands to the normal position and take supine position.

Asana In Prone Position

SARAL HASTA BHUJANGASANA 1

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3

Posture

The shape of the spinal column is similar to that of a cobra raising its head.

Pre position

Prone Position.

Procedure

1. Bring both the hands close near chest and place palms on the 2.

Position

Releasing

ground. Touch the forehead on the ground. Inhaling first raise the forehead and chin, bend neck as much as possible and start raising the shoulders at ease giving pressure to each Vertibra of the backbone. Raise the chest along with till the hands become straight. Take the neck back, start normal breathing.

Initially you will feel the weight to be on both the hands but with practice it you can shift this to the spinal cord. In the final position keep the hands straight, chest forward. Keep the spine in arch.

1. Inhale and exhaling, with the support of the spinal column, 2.

start lowering the shoulders slowly with first abdomen touching the floor and then chest, forehead. Place the chin on floor and hands back to the original position. Attain prone position.

Duration

Initially practice it for 5 to 10 second. After practicing it for few days you can increase the repetitions, once you are able to do 5 repetitions easily then reduce repetitions and increase the time up to 1 min.

Internal Effects

This asana is concerned with the spinal cord and the muscles of the stomach. Due to the stretching the efficiency of the digestive organs increases. To some extent back problems are reduced as the blood circulation is improved.

Precaution

People suffering from Back problems, TB in intestine, ulcer in stomach, harnia should consult Yoga expert before practicing this asana. Jerks and unbearable strains should be avoided. VAKRA HASTA BHUJANGASANA

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Posture

The shape of the spinal column is similar to that of a cobra raising its head.

Pre position

Prone Position.

Procedure

1. Bring both the hands close near chest and place palms on the 2. 3.

Position

Releasing

floor with fingers together pointing to the front and the thumbs drawn towards the body. Elbows of both the hands should be kept raised towards the sky. Now touch the forehead to the ground and exhale. Inhaling, gradually first raise the forehead and then the chin, chest and neck, and curve the spinal column. Keeping the waist, thighs and knees pressed to the floor, raise the upper part of the body only upto the naval. In this position the hands remain bent in the elbows, and the palms placed firmly on the ground. After taking this final position, continue normal breathing.

Initially you will feel the weight to be on both the hands but with practice it you can shift this to the spinal cord. In the final position keep the hands straight, chest forward. Keep the spine in arch.

1. Inhale and exhaling, with the support of the spinal column, 2.

start lowering the shoulders slowly with first abdomen touching the floor and then chest, forehead. Place the chin on floor and hands back to the original position. Attain prone position.

Duration

Initially practice it for 5 to 10 second. After practicing it for few days you can increase the repetitions, once you are able to do 5 repetitions easily then reduce repetitions and increase the time up to 1 min.

Internal Effects

This asana is concerned with the spinal cord and the muscles of the stomach. Due to the stretching the efficiency of the digestive organs increases. To some extent back problems are reduced as the blood circulation is improved.

Precaution

People suffering from Back problems, TB in intestine, ulcer in stomach, harnia should consult Yoga expert before practicing this asana. Jerks and unbearable strains should be avoided. SHALABHASANA (Ardha Shalabhasana)

Posture

Shalabh means 'locust' as the position of the body in the asnana appears to be like that of a locust. To facilitate easy learning first we will learn Ardha Shalabhasana.

Pre position

Prone Position.

Procedure

1. Exhale and inhaling, raise the left leg from the waist keeping it 2.

straight in the knee. Keep the toe stretched to the backside and continue normal breathing. Take the precaution that leg is straight in knee as otherwise the strain on desired organs is reduced and desired results are missed. During the practice chin should rest on ground.

Position

In this asana leg should be raised and kept stable without allowing it to bend in the knee. The chin should rest on the ground. The muscles of the shoulders neck and head should be kept relaxed. But the muscles of the thighs and abdomen should be kept stretched. When one leg is raised, the other one should be kept straight and pressed to the floor.

Releasing

Inhale and exhaling bring the left leg down on the ground and then back to the prone position.

Duration

Initially practice it for 5 to 10 second. After practicing it for few days you can increase the repetitions, once you are able to do 5 repetitions easily then reduce repetitions and increase the time up to 1 min.

Internal Effects

This asana mainly centers the lower vertebra of the spinal cord and the muscles of the abdomen and thighs. The strain activates their blood circulation. As a result of this the concerned organs become

more active and efficient. This strain is effective on small and big intestine and certain enzyme producing glands. Precaution

People suffering from Back problems, TB in intestine, ulcer in stomach, harnia should consult Yoga expert before practicing this asana. Jerks and unbearable strains should be avoided. SHALABHASANA (Complete)

Posture

Shalabh means 'locust' as the position of the body in the asnana appears to be like that of a locust. To facilitate easy learning first learn Ardha Shalabhasana.

Pre position

Prone Position.

Procedure

1. Exhale and inhaling, raise both the legs from the waist keeping 2.

them straight in the knees. Keep the toes stretched to the backside and continue normal breathing. Take the precaution that the legs are straight in knees as otherwise the strain on desired organs is reduced and desired results are missed. During the practice chin should rest on ground.

Position

Keeping the raised legs straight in the knees, stretch the toes towards the backside. At this point the legs may tremble, but this trembling can be stopped if the raised legs are slightly lowered. Attempt should be made to raise the legs as much as possible without having any tremble and then stabilize them at that point and keep the breathing normal.

Releasing

Inhale and exhaling bring both the legs down on the ground and then back to the prone position.

Duration

Only difference between Ardha Shalabhasana and this asana is that both the legs are raised simultaneously instead of one in this asana. As the strain is more, the duration be reduced.

Internal Effects

This asana mainly centers the lower vertebra of the spinal cord and the muscles of the abdomen and thighs. The strain activates their blood circulation. As a result of this the concerned organs become more active and efficient. This strain is effective on small and big intestine and certain enzyme producing glands.

Precaution

People suffering from Back problems, TB in intestine,Ulcer in stomach, harnia should consult Yoga expert before practicing this asana. Jerks and unbearable strains should be avoided.

DHANURASANA 1

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Posture

The body takes the shape of Bow and therefore it is called Dhanu ( Bow in Sanskrit) asana. As the bow is strained during the archery, the whole body id stretched during this asana posture.

Pre position

Prone Position.

Procedure

1. Bend both the legs in knees and keep them 6 to 8 inches apart 2. 3.

Position

Releasing

from each other. Catch both the legs firmly near the ankles. Exhale & inhaling pull the legs upward with the hands, allow the body to be stretched in a curve, push the neck backwards.

After taking the final position, try to raise the thighs up from ground along with shoulders and chest. Push the neck backwards as much as possible.

1. Inhale and exhaling bring both the knees, chin and shoulders slowly on the ground.

2. Leave the ankles and bring the hands beside the body. 3. Straighten the bent legs and bring them as in the prone position. Duration

Initially practice it for 5 to 10 second. After practicing it for few days you can increase the repetitions, once you are able to do 5 repetitions easily then reduce repetitions and increase the time up to 1 min.

Internal Effects

This asana is a combination of both Bhujangasana and Shalabhasana and can deliver benefits of both the asanas. Mainly the weight is taken by the abdomen. This has favorable effect on enzyme producing organs, liver, pancreas, small intestine and big intestine. As a result of this the concerned organs become more active and efficient. Also the blood circulation in arms and legs is improved.

Precaution

People suffering from Back problems, TB in intestine, ulcer in

stomach, harnia should consult Yoga expert before practicing this asana. Jerks and unbearable strains should be avoided. People suffering from Abdomen problems should not do this asana without consulting Yoga expert. NAUKASANA 1

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Posture

The body achieves the shape of a yacht , therefore it is called Nouka (yacht or boat in Sanskrit) asana.

Pre position

Prone Position.

Procedure

1. Stretch both the arms forward, keep them on the floor with 2. 3.

Position

Releasing

palms closed together. At the same time place the forehead on the floor. Exhale and inhaling, lift the arms & neck in the front, and legs in the back upwards as much as possible without bending them. Continue normal breathing and try to maintain the posture steady.

In this asana both the arms both the arms should be raised keeping the palms joined together. Legs also should be kept together. Head should be at the level of arms. The complete weight of the body on abdomen.

1. Inhale and exhaling bring, both the knees, chin and shoulders slowly on the ground.

2. Leave the ankles and bring the hands beside the body. 3. Straighten the bent legs and bring them as in the prone position. Duration

This asana is more difficult than dhanurasana so it is difficult to

maintain it for few seconds also initially, try to practice it for 5 to 10 second. After practicing it for few days you can increase the repetitions, once you are able to do 5 repetitions easily then reduce repetitions and increase the time up to 1 min. Internal Effects

In this asana, muscles of legs and hands are stretched more than Dhanurasana. The strain reaches inner organs and increases their capacity. It also acts on back muscles and helps remove complaints related to digestive system.

Precaution

People suffering from Back problems, TB in intestine, ulcer in stomach, harnia should consult Yoga expert before practicing this asana. Jerks and unbearable strains should be avoided. People suffering from Abdomen problems should not do this asana with out consulting Yoga expert. MAKARASANA 1

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3

ASANA POSITION

Posture

Position like that of a crocodile.

Pre position

Prone Position.

Procedure

In the prone position place your both hands crossed around head or rest your forehead on it, relax all the muscles, continue normal breathing.

1. Bring the arms forward and fold them. Then place the forehead on the folded elbows and relax the neck.

2. Spread the legs and keep them at a distance of a foot or so, with the heels inside and the toes outside. Then relax the legs.

3. Keep the whole body relaxed. Try to touch as many parts of the body to the floor as possible. Keep the breathing normal and the head in a positoin which is comfortable.

Position Releasing

This asana being for relaxation, the muscles of the body should not be strained. So attempt should be made to relax all muscles and the joints of the body.

1. Bring the feet together. 2. Unfold the arms & get them back as before and come to the Prone Position.

Duration Internal Effects Precaution

The aim of this asana is to release the strain caused by other asanas. Therefore, this asana should be maintained for two to three minutes. As all the muscles are relaxed, they need less blood and oxygen supply. Consequently, the heart beats and the breathing also slow down. Now as the whole basic operation turns slow, the body gets good rest. In this asana the whole body is relaxed. As the body is relaxed one is inclined to sleep which one should strictly avoid. ADHVASANA

Adhvasana Posture Pre position

Prone Position.

Procedure

In the prone position place your forehead on ground, stretch your hands forward and join them ahead of your head as shown in figure. Stretch your legs in opposite direction, relax all the muscles, continue normal breathing.