Amity University

AMITY SCHOOL OF PHYSICAL EDUCATION AND SPORTS SCIENCES

NAME- GAURAV SHARMACOURSE- B.P.Ed. 2nd SEM 2016-2018ROLL NO. A3013816022

TOPIC- YOGIC POSES SUBMITTED TO Dr. Ajit Kumar

MOVEMENT POSITION STANDING POSITION SITTING POSITION LYING POSITION

FORWARD BENDING 1: WARRIOR POSE 1: CHILD POSE2:PASHIMOTASAN

1: BOAT POSE2:SIX SUPINE HIP OPENING POSESS

BACKWARD BENDING 1: STANDING BACKWARD BEND

1:CAMEL POSE 1: LOCOUSTPOSE2: COBRA POSE

SIDEWARD BENDING 1:CLASSIC TRIANGLE POSE 1: MILL CHURNING POSE 1: DOUBLE LEG LIFT SUPINE TWIST POSE

BALANCE 1: TREE POSE 1:ADAMINTINE POSE 1: SUPER MAN POSE

WARRIOR POSE

DESCRIPTION

• This pose strengthens the arms, shoulders, thighs and back muscles, all in one go. This pose is named after Veerabhadra, a fierce warrior, an incarnation of Lord Shiva. The story of the warrior Veerabhadra, as all stories from Upanishads, has a moral that adds value to our life.

• Veera - vigorous, warrior, courageous; Bhadra - good, auspicious; Asana - Posture

• The asana is pronounced as Vee- Ra- Bha- Dra-aasana.

PROCEDURE• Veerabhadrasana or Virabhadrasana is one of the most graceful yoga postures and it adds beauty and grace

to one’s yoga practice.• Stand straight with your legs wide apart by a distance of

at least 3-4 feet.• Turn your right foot out by 90 degrees and left foot in by

about 15 degrees.• Checkpoint: Is the heel of the right foot aligned to the

center of the left foot?• Lift both arms sideways to shoulder height with your

palms facing upwards.• Checkpoint: Are your arms parallel to the ground?• Breathing out, bend your right knee.• Checkpoint: Are your right knee and right ankle forming

a straight line? Ensure that your knee does not overshoot the ankle.• Turn your head and look to your right.• As you settle down in the yoga posture stretch your arms further.• Make a gentle effort to push your pelvis down. Hold the yoga posture with the determination of a warrior.

Smile like a happy smiling warrior. Keep breathing as you go down.• Breathing in, come up.• Breathing out, bring your hands down from the sides.• Repeat the yoga posture for the left side (turn your left foot out by 90 degrees and turn the right foot in by

about 15 degrees).• Veerabhadrasana or Virabhadrasana is one of the most graceful yoga postures and it adds beauty and grace

to one’s yoga practice.• Stand straight with your legs wide apart by a distance of

at least 3-4 feet.

• about 15 degrees.• Turn your right foot out by 90 degrees and left foot in by• Centre of the left foot?• Lift Checkpoint: Is the heel of the right foot aligned to the

both arms sideways to shoulder height with yourpalms facing upwards.

• Checkpoint: Are your arms parallel to the ground?• Breathing out, bend your right knee.• Checkpoint: Are your right knee and right ankle forming

a straight line? Ensure that your knee does not overshoot the ankle.• Turn your head and look to your right.• As you settle down in the yoga posture stretch your arms further.• Make a gentle effort to push your pelvis down. Hold the yoga posture with the

determination of a warrior. Smile like a happy smiling warrior. Keep breathing as you go down.

• Breathing in, come up.• Breathing out, bring your hands down from the sides.• Repeat the yoga posture for the left side (turn your left foot out by 90 degrees

and turn the right foot in by about 15 degrees).

BENEFITS

• Strengthens and tones the arms, legs and lower back.• Improves balance in the body, helps increase stamina.• Beneficial for those with sedentary or deskbound jobs.• Extremely beneficial in case of frozen shoulders.• Releases stress in the shoulders very effectively in a

short span of time.• Brings auspiciousness, courage, grace and peace

CONTRAINDICATION• Practice Warrior Pose (Veerabhadrasana) only after consulting your doctor if

you have experienced spinal disorders recently or just recovered from a chronic illness.

• High blood pressure patients should avoid this posture.• Veerabhadrasana especially benefits pregnant ladies in their second and

third trimester provided they have been practicing yoga regularly. Practice Virabhadrasana while standing close to a wall so you can support yourself if required. However do consult your doctor before doing this yoga posture.

• Avoid this posture if you are suffering or had recently suffered from diarrhea.

• If you have knee pain or arthritis, use some support at the knee to hold this yoga posture.

•

CAMEL POSE

DESCRIPTION

• Ustra = Camel, asana = posture or pose• Pronounced : OOHS-tra-AA-SUN-aa• Ustrasana is an intermediate level back-

bending yoga posture known to open Anahata (Heart chakra). This yoga posture adds flexibility and strength to the body and also helps in improving digestion.

PROCEDURE• Kneel on the yoga mat and place your hands on the hips.• Your knees should be in line with the shoulders and the sole of your feet should be facing the

ceiling.• As you inhale, draw in your tail-bone towards the pubis as if being pulled from the navel.• Simultaneously, arch your back and slide your palms over your feet till the arms are straight.• Do not strain or flex your neck but keep it in a neutral position.• Stay in this posture for a couple of breaths.• Breathe out and slowly come back to the initial pose. Withdraw your hands and bring them

back to your hips as you straighten up. Kneel on the yoga mat and place your hands on the hips.

• Your knees should be in line with the shoulders and the sole of your feet should be facing the ceiling.

• As you inhale, draw in your tail-bone towards the pubis as if being pulled from the navel.• Simultaneously, arch your back and slide your palms over your feet till the arms are straight.• Do not strain or flex your neck but keep it in a neutral position.• Stay in this posture for a couple of breaths.• Breathe out and slowly come back to the initial pose. Withdraw your hands and bring them

back to your hips as you straighten up.

BENEFITS

• Improves digestion• Stretches and opens the front of the body. It

also strengthens the back and shoulders• Relieves the body of lower back ache• Improves flexibility of the spine and also

improves posture• Helps overcome menstrual discomfort

CONTRAINDICATION

• Back injury or neck injury, high or low blood pressure: Perform this pose only with the supervision of an experienced teacher.

Cobra Pose

DESCRIPTION

• This asana resembles a serpent with its hood raised. Cobra Pose or Bhujangasana is part of the sequence of yoga postures in Padma Sadhana and Surya Namaskar or Sun Salutation. Bhujangasana is pronounced as BHU-jung-AAHS-uh-nuh.

• Bhujang = Snake (Cobra); Asana = Posture or Pose

PROCEDURE• Lie on your stomach with your toes flat on the floor and forehead resting on the ground.• Keep your legs close together, with your feet and heels lightly touching each other.• Place your hands (palms downwards) under your shoulders, keeping your elbows parallel and

close to your torso. • Taking a deep breath in, slowly lift your head, chest and abdomen while keeping your navel

on the floor.• Pull your torso back and off the floor with the support of your hands.• Checkpoint: Are you putting equal pressure on both the palms?• Keep breathing with awareness, as you curve your spine vertebra by vertebra. If possible,

straighten your arms by arching your back as much as possible; tilt your head back and look up.

• Checkpoint: Are your shoulders away from your ears? Keep your shoulders relaxed, even if it means bending your elbows. With regular practice, you will be able to deepen the stretch by straightening the elbows.

• Ensure that your feet are still close together. Keep smiling and breathing. Smiling Cobras!• Don’t overdo the stretch or overstrain yourself. • Breathing out, gently bring your abdomen, chest and head back to the floor.

BENEFITS• Opens up the shoulders and neck. • Tones the abdomen.• Strengthens the entire back and shoulders.• Improves flexibility of the upper and middle back.• Expands the chest.• Improves blood circulation.• Reduces fatigue and stress.• Useful for people with respiratory disorders such as

asthma. (Do not practice this yoga pose during the attack though).

SUPERMAN POSE

DESCRIPTION

• The Superman Pose is similar to a flying superman high in the air. This is where this yoga posture gets its nickname.

• viparita = inverted/ reversed; shalabh = locust; asana = pose/posture

• It is pronounced as Vip-a-RHEETH-uh shah-lah-BHAAHS-uh-nuh

• This posture is particularly helpful in strengthening your lower back muscles

PROCEDURE• Lie on your stomach with your toes flat on the floor; chin resting on the

ground.• Keep your legs close together with your feet lightly touching each other.• Now stretch your arms out to the front as far as you can.• Take a deep breath in and now lift your chest, arms, legs and thighs off

the floor. You resemble a flying super hero - Superman! Spread the smile on your face – superheroes are always happy, especially in flight. Rather than making an effort to raise your hands and legs more, make a gentle effort to stretch your arms and legs away from your torso. So, feel the pull that is occurring at both ends. Ensure that your elbows and knees are not bent.

• Keep breathing with awareness; keeping your attention on the stretch.• As you exhale, gently lower your chest, arms and legs

BENEFITS• Stretches and strengthens the muscles of the chest, shoulders, arms,

legs, abdomen and the lower back• Tones the abdomen and lower back• Massages the spine and keeps the back supple• Helps stretch the chest• Improves blood circulation• Also works at the mind level – when you take off, you can't but stay

in the present moment. Even if you want to, you can't think about any problem!

• Can be a good workout for the abs and stomach• In the Padma Sadhana sequence, Superman Pose (Viparita

Shalabhasana) forms the fifth pose, after Bhujangasana (Cobra Pose)

CONTRAINDICATION

• Do not practice this yoga posture if you have had an abdominal surgery recently or if you are pregnant

TRIANGLE POSE

DESCRIPTION

• Trikona - Triangle; Asana - Pose• The asana is pronounced as Tree-kone-nah -

sah-nah• Unlike most yoga postures, the Triangle Pose requires keeping the eyes open in order to maintain body balance.

PROCEDURE• Stand straight. Separate your feet comfortably wide apart (about 31/2 to 4 feet).• Turn your right foot out 90 degrees and left foot in by 15 degrees.• Now align the center of your right heel with the center of your arch of left foot.• Ensure that your feet are pressing the ground and the weight of your body is equally balanced on both the

feet.• Inhale deeply and as you exhale, bend your body to the right, downward from the hips, keeping the waist

straight, allowing your left hand to come up in the air while your right hand comes down towards floor. Keep both arms in straight line.

• Rest your right hand on your shin, ankle, or the floor outside your right foot, whatever is possible without distorting the sides of the waist. Stretch your left arm toward the ceiling, in line with the tops of your shoulders. Keep your head in a neutral position or turn it to the left, eyes gazing softly at the left palm.

• Stand straight. Separate your feet comfortably wide apart (about 31/2 to 4 feet).• Turn your right foot out 90 degrees and left foot in by 15 degrees.• Now align the center of your right heel with the center of your arch of left foot.• Ensure that your feet are pressing the ground and the weight of your body is equally balanced on both the

feet.• Inhale deeply and as you exhale, bend your body to the right, downward from the hips, keeping the waist

straight, allowing your left hand to come up in the air while your right hand comes down towards floor. Keep both arms in straight line.

• Rest your right hand on your shin, ankle, or the floor outside your right foot, whatever is possible without distorting the sides of the waist. Stretch your left arm toward the ceiling, in line with the tops of your shoulders. Keep your head in a neutral position or turn it to the left, eyes gazing softly at the left palm.

• Ascertain that your body is bent sideways and not backward or forward. Pelvis and chest are wide open.

• Stretch maximum and be steady. Keep taking in long deep breaths. With each exhalation, relax the body more and more. Just be with the body and the breath.

• As you inhale, come up, bring your arms down to your sides, and straighten your feet.

• Repeat the same on the other side.

BENEFITS

• Strengthens the legs, knees, ankles, arms and chest

• Stretches and opens the hips, groins, hamstrings, calves, shoulders, chest and spine

• Increases mental and physical equilibrium• Helps improve digestion• Reduces anxiety, stress, back pain and sciatica

CONTRAINDICATION

• Avoid doing this pose if you are suffering from migraine, diarrhea, low or high blood pressure, or neck and back injuries. Those with high blood pressure may do this pose but without raising their hand overhead, as this may further raise the blood pressure.

ADAMINTAINE POSE

DESCRIPTION

• This yoga posture has been named after the shape it takes – that of a diamond or thunderbolt. One can sit in Vajrasana (Adamintine Pose) at the time of doing pranayamas. This yoga posture is pronounced as vahj-RAH-sah-na.

• Vajra = Diamond shaped, thunderbolt; Asana=Posture or Pose.

PROCEDURE

• Fold both legs, keeping your hips on the heels. Toes pointing out behind you and big toes touching each other.

• Sit on the pit formed by the parted heels.• Keep the head, neck and spine in a straight

line. Palms facing up, placed on your thighs.• Hold the pose and take long deep breaths.• Breathe out relax. Straighten your legs.

BENEFITS

• Enhances blood circulation in the lower abdomen improving digestion.

• If you sit in Vajrasana after food, food gets digested well.• Relieves excessive gas trouble or pain.• Nerves of legs and thighs are strengthened.• Makes knee and ankle joints flexible and prevents

certain rheumatic diseases.• In Vajrasana, the spine is erect without much effort. It is

also beneficial for practice of pranayam and as a preparatory for meditation.

CONTRAINDICATION

• Acute trouble or stiffness in foot, ankle and knees.

• Slip disc conditions.• Those who have difficulty in movement should

practice this

BOAT POSE

DESCRIPTION

• Nauka = Boat, Asana = Posture or Pose• This yoga posture has been named after the

shape it takes – that of a boat. Naukasana is prounced as NAUK-AAHS-uh-nuh.

PROCEDURE• Lie on your back with your feet together and arms beside your

body.• Take a deep breath in and as you exhale, lift your chest and

feet off the ground, stretching your arms towards your feet.• Your eyes, fingers and toes should be in a line.• Feel the tension in your navel area as the abdominal muscles

contract.• Keep breathing deeply and easily while maintaining the pose.• As you exhale, come back to the ground slowly and relax.• It also forms a part of the Padma Sadhana sequence, where

this yoga pose is practiced after Dhanurasana (Bow Pose)

BENEFITS

• Strengthens the back and abdominal muscles• Tones the leg and arm muscles• Useful for people with hernia

CONTRAINDICATION

• Do not practice this yoga pose if you have low blood pressure, severe headache, migraine, or if you have suffered from some chronic diseases or spinal disorders in the recent past.

• Asthma and heart patients are advised to avoid this pose.

• Women should avoid doing Boat pose (Naukasana) during pregnancy and during the first two days of the menstrual cycle.

BOW POSE

DESCRIPTION

• Dhanurasana has been named after the shape the body takes while performing it – that of a bow. Dhanu means bow; Asana means posture or pose

PROCEDURE• Lie on your stomach with your feet hip-width apart and your arms by

the side of your body.• Fold your knees, take your hands backwards and hold your ankles.• Breathing in, lift your chest off the ground and pull your legs up and

back.• Look straight ahead with a smile on your face.• Keep the pose stable while paying attention to your breath. Your body

is now curved and taut as a bow.• Continue to take long deep breaths as you relax in this pose. But bend

only as far as your body permits you to. Do not overdo the stretch.• After 15 -20 seconds, as you exhale, gently bring your legs and chest

to the ground. Release the ankles and relax.

BENEFITS

• Strengthens the back and abdominal muscles• Stimulates the reproductive organs• Opens up the chest, neck and shoulders• Tones the leg and arm muscles• Adds greater flexibility to the back• Good stress and fatigue buster• Relieves menstrual discomfort and constipation• Helps people with renal (kidney) disorders

CONTRAINDICATION

• Do not practice Dhanurasana (Bow Pose) if you have:– High or low blood pressure– Hernia– Neck injury– Pain in the lower back– Headache migraine– Recent abdominal surgery

• Ladies should avoid practicing this yoga pose during pregnancy

MILL CHURNING POSE

DESCRIPTION

• Chakki = Grinder, Chalana = to drive, Asana = Posture or Pose

• Chuh-key-Chuh-LAANA-AAHS-uh-nuh• This yoga posture mimics the movements of a

hand-moved wheat grinder, common in the villages of India. It turns out to be a fun and excellent workout for the body!

PROCEDURE• Sit with your legs splayed apart. Clasp your hands and outstretch your arms at shoulder

height in front of you• Take a deep breath in and start moving the upper part of your body to the front and right,

forming an imaginary circle with your body.• Inhale as you go forward and to the right, and exhale as you go backward and to the left.• Tip from the Sri Sri Yoga teachers: Stretch forward from the lower back and keep your legs

stationary. A slight movement in the legs is natural as the torso rotates. The arms move along with the back.

• Inhale as you go forward and to the right, and exhale as you go backward and to the left.• Tip from the Sri Sri Yoga teachers: Stretch forward from the lower back and keep your legs

stationary. A slight movement in the legs is natural as the torso rotates. The arms move along with the back.

• Keep breathing deeply and easily while rotating. Do you feel the stretch in the arms, abs, groin and legs?

• Make 5-10 rounds in one direction and then repeat in the opposite direction. Your wheat flour is ready to be cooked

BENEFITS

• A good preventive for sciatica• Tones the back, abs and arm muscles• Opens up the chest and groin• Tones the uterine muscles in females, so it is very

useful in preventing painful cycles if practiced regularly• Consistent practice helps reduce abdominal fat• Also very useful in reducing post-delivery fat (however,

please consult your doctor before practicing this yoga posture)

CONTRAINDICATION

• Do not practice this asana if you are pregnant, have low blood pressure, extreme lower back pain due to slip disc, headaches or migraine (during the attack), or had a recent abdominal surgery, such as for active hernia.

LOCUST POSE

DESCRIPTION

• In Sanskrit the word “Shalabh” stands for Locust or grasshopper which is a one type of insect, basically found in grass. While doing Shalabhasana the complete body shape seems like a locust or grasshopper structure thus this posture is additionally known as Locust pose. Shalabhasana advantages to strengthen back muscles and curing ailments like sciatica and back ache. There are total three methods for practicing Shalabhasana. We describe these methods one by one in a correct manner. This Asana is simple to do and suitable for everybody.

PROCEDURE• Lie down on your Stomach; place both hands underneath the thighs.• Breath in (inhale) and lift your right leg up, (your leg should not bend

at the knee).• Your chin should rest on the ground.• Hold this position about ten to twenty seconds.• After that exhale and take down your leg in the initial position.• Similarly do it with your left leg.• Repeat this for five to seven times.• After doing it with the left leg, inhale and lift your both legs up (Your

legs should not bend at the knees; lift your legs as much as you can).• With both legs repeat the process for two to four times

BENEFITS

• It is beneficial in all the disorders at the lower end of the spine.

• Most helpful for backache and sciatica pain.• Useful for removing unwanted fats around abdomen,

waist, hips and thighs.• Daily practice of this Asana can cures cervical spondylitis

and spinal cord ailments.• Strengthening your wrists, hips, thighs, legs, buttocks,

lower abdomen and diaphragm.• Toughens back muscles.

CONTRAINDICATION

• Don’t practice this asana in case if any surgery has done. First of all practice Ardha Shalabhasana then practice entire Shalabhasana posture. Control your breathing while doing this pose.

TREE POSE

TREE POSE• Vriksha - Tree; Asana - Pose• The asana is pronounced as VRIK-shAH-sana• This posture replicates the graceful, steady stance of a tree. Unlike most yoga poses, the Tree Pose requires keeping our eyes open in order to

maintain body balance.• How to do the Tree Pose (Vrikshasana)• Stand tall and straight with arms by the side of your body.• Bend your right knee and place the right foot high up on your left thigh. The sole of the foot should be placed flat and firmly near the root of the

thigh.• Make sure that your left leg is straight. Find your balance.• Once you are well balanced, take a deep breath in, gracefully raise your arms over your head from the side, and bring your palms together in

‘Namaste’ mudra (hands-folded position). • Look straight ahead in front of you, at a distant object. A steady gaze helps maintain a steady balance.• Ensure that your spine is straight. Your entire body should be taut, like a stretched elastic band. Keep taking in long deep breaths. With each

exhalation, relax the body more and more. Just be with the body and the breath with a gentle smile on your face.• With slow exhalation, gently bring down your hands from the sides. You may gently release the right leg.• Stand tall and straight as you did at the beginning of the posture. Repeat this pose with the left leg off the ground on the right thigh.• Benefits of the Vrikshasana / Tree Pose• This pose leaves you in a state of rejuvenation. It stretches the legs, back and arms, and invigorates you.• It brings balance and equilibrium to your mind.• It helps improve concentration.• This posture has been found to relieve some cases of sciatica.• It makes the legs strong, improves balance, and opens the hips.• Helps those who are suffering from sciatica.• Contraindications of the Tree Pose (Vrikshasana)• Avoid doing this posture if you are suffering from migraine, insomnia, low or high blood pressure (those with high blood pressure may do this pose

but without raising their hands overhead, as this may further raise their blood p

STANDING BACKWARD BEND

Ardha= Half; Chakra= Wheel; asana= PosePronounced: ardhah-chak-rah-asanahHow to do Standing Backward Bend (Ardha Chakrasana)Stand straight with feet together and arms alongside the body.Balance your weight equally on both feetBreathing in, extend your arms overhead, palms facing each other.Breathing out, gently bend backwards pushing the pelvis forward, keeping the arms in line with the ears, elbows and knees straight, head up, and lifting your chest towards the ceiling.Hold. Breathing in, come back up.Breathing out, bring the arms down and relax.Benefits of the Standing Backward Bend (Ardha Chakrasana)Stretches the front upper torso.Tones the arms and shoulder muscles.Contraindications of the Standing Backward bend (Ardha ChakrasanaThose with serious hip or spinal problems should avoid this asana as well as those with high blood pressure and brain ailments.Peptic or duodenal ulcers and hernia patients should avoid this pose.Pregnant woman should avoid this pose.

DOUBLE LEG LIFT SUPINE TWIST

DOUBLE LEGLIFT SUPINE POSE

• Start lying down on the floor in the corpse posture. Bend the knees so that the ankle touches the sitting bones and open the arms out to the sides at shoulder height with the palms facing down.

• Inhale and on the exhalation roll the knees over together the left, turn the head to the right, looking at the right arm.

• Hold this posture for about 30 seconds, breathing normally. Keep both shoulders and arms as close to the floor as possible.

• Then centre the head and the knees, repeating on the other side for the same length of time.

• You can also straighten the legs and combine the twist with a leg stretch.

BENEFITSDouble Leg Raises are excellent exercises for stretching all the legs muscles i.e. the ankles, calves, hamstrings, knees and thighs one at a time.They also work out your waist, hips back and neck.CONTRAINDICATIONS:Double Leg Raises should be avoided by those suffering from chronic backaches, sciatica, knee pains or any neck problems.Even patients of high blood pressure and heart problems are advised to avoid.

REFERENCES

• www.yogajournal.com• en.wikipedia.org• www.artofliving.org• https://yoga.com