ASANA YOGANAME:- NEETU RANA

CLASS:- B.P.ED 2ND SEM.(2016-18)

ENROLLMENT NO:- A3013816030

REFERENCE:-

ASANA YOGA:-YOGA IS A PRACTICAL AID, NOT A RELIGION. YOGA IS AN ANCIENT ART BASED ON A HARMONIZING SYSTEM OF DEVELOPMENT FOR THE BODY, MIND, AND SPIRIT. THE CONTINUED PRACTICE OF YOGA WILL LEAD YOU TO A SENSE OF PEACE AND WELL-BEING, AND ALSO A FEELING OF BEING AT ONE WITH THEIR ENVIRONMENT. THIS IS A SIMPLE DEFINITION.

POSITION

MOVEMENT

STANDING SITTING LYING

FORWARD

HASTA PADASANA PASCHMATTANASANA

HALASANA

BACK HASTAUTTANASA  MATHSAYASANA CHAKRASANA

BALANCE VRKSASASANA BAKASANA DHANURASANA

HASTA PADASANAPOSITION:- Standing= Forward bend. Dvi Hasta Padasana is an Asana. The Sanskrit hasta, meaning "hand," pada, meaning "foot," and asana, meaning "posture." PROCEDURE:- Hasta padasana is a standing yoga pose in which the practitioner roots one leg and, while balancing, holds the other leg out in front of the body in a fully extended position. The name of this pose comes from "dwi" meaning "two", “hasta" meaning "hand", "pada" meaning "foot", and "asana" meaning "posture" or "seat".BENIFITS:- Stretches your spinal column and the backs of your legs and back muscles. It also improves flexibility of the spine, strengthens the legs, improves digestion, and aids in blood circulation to the headPRECAUTION:- Standing Forward Fold is best avoided by those who’ve had a recent or are nursing a chronic injury to the hips, legs, shoulders or back. This pose is also not advisable for people with spinal problems.COUNTER POSE:- All students can benefit from adding counter poses to their routines. An excellent counter pose for Hasta Padasana is Hastauttanasana 

HASTA PADASANA

PASCHMATTANASANAPOSITION:- Sitting= Forward bend. Paschimottanasana, is derived from the Sanskrit root words paschima, which means “back” or “west;” uttana, which means “intense stretch” or “straight,”referring in this case to the back of the body; and asana, whichmeans “posture."PROCEDURE:- Lie down on your back in a mat. Deeply inhale now. exhale the breath and bend the body hold the first finger in your legs with the index finger and the middle finger by making it as a anchor.BENIFITS:- This Paschimottanasana the intestines, gall bladder are smoothly pressed and stimulates well.The soul energy of the body will be strengthening by spinal cord,spinal nerves are pulled during the time of asana.PRECAUTION:- Avoid doing if you have lower back pain or injuries.Do not bend beyond your comfort level. Move slowly in the pose.Do not bounce to achieve the level or you it will result in muscle, tendon injuries. Explore steps, variations and more about Seatedforward bend at yoga tips.COUNTER POSE:- All students can benefit from adding counter poses to their routines. An excellent counter pose for Paschimottanasa is Purvotanasana.

PASCHMATTANASANA

HALASANAPOSITION:- LYING= Forward bend. The name comes from the Sanskrit hala meaning "plow," and asana, meaning "pose." Therefore, halasana is also referred to as plow pose in English. PROCEDURE:- lie down on the ground with arms at the sides and palms pressing down. Lift the legs up to a vertical position. Then lift the hips and spine from the floor, bringing the legs behind the head. The toes are then placed on the floor and the legs are gently straightened.BENIFITS:- Halasana provides very strong opening benefits for the throat and heart chakras. This is different from the usual opening of these chakras, as in halasana, unlike in other heart-opening poses, they are protected in the front and opened at the back.PRECAUTION:- Avoid jerky movements lest you injure your spine. The movements should be slow and gradual. If you suffer from and liver or spleen disorders, asthma or hypertension, then attempt this pose only under supervision of an experienced teacher. Pregnant women who are experienced in this pose can continue to do so late into their pregnancy. Do not attempt this pose if you have not done it before.COUNTER POSE:- It is common to enter this pose from salamba sarvangasana. After finishing this asana, a counter pose in a form of a backward bending asana should follow; for example, fish pose.

HALASANA

HASTAUTTANASANAPOSITION:- STANDING= BACK BEND. HASTA UTTANASANA IS AN ASANA THAT IS A ROUTINE PART OF THE SURYA NAMASKAR SERIES. IN SANSKRIT, HASTA REFERS TO THE HANDS AND UTTANA MEANS "TURNING UPWARDS." WHEN PUTTING THIS POSE INTO PRACTICE, THE SPINE IS GENTLY CURVED WITH THE GAZE POINTING UPWARDS TOWARD THE RAISED HANDS. PROCEDURE:-  BREATHING IN, LIFT THE ARMS UP AND BACK, KEEPING THE BICEPS CLOSE TO THE EARS. IN THIS POSE, THE EFFORT IS TO STRETCH THE WHOLE BODY UP FROM THE HEELS TO THE TIPS OF THE FINGERS. BENIFITS:- .IN THIS YOGA POSE YOUR BODY IS STRETCHED ABOVE, IT HELPS TO RELAX THE NECK AND BACK MUSCLES. YOUR ABDOMEN IS STRETCHED IT ALSO GET THE ORGANS ARE MASSAGED. THE SHOULDERS BECOME STRONGER, AND IT IS USEFUL IN THE TREATMENT FOR FROZEN SHOULDERS CONDITION. THE SPINAL CORD AND THE BACK BONE ARE ALSO STRETCHED AND HELPED IN CURING VARIOUS BACK PROBLEMS. THYROID GLAND GETS AFFECTED WHICH HELPS IN FIGHTING OBESITY. PRECAUTION:- THERE IS NO SERIOUS PROBLEMS WITH THIS YOGA POSE. COUNTER POSE:- ALL STUDENTS CAN BENEFIT FROM ADDING COUNTER POSES TO THEIR ROUTINES. AN EXCELLENT COUNTER POSE FOR HASTAUTTANASANA IS HASTA PADASANA.

HASTAUTTANASANA

MATHSAYASANAPOSITION:- SITTING= Back bend. The name comes from the Sanskrit words matsya  meaning "fish" and asana meaning "posture" or "seat". It is commonly considered a counterasana to Sarvangasana, or shoulder stand, specifically within the context of the Ashtanga Vinyasa Yoga Primary Series. PROCEDURE:- The asana is a backbend, where the practitioner lies on his or her back and lifts the heart (anahata) chakra by rising up on the elbows and drawing the shoulders back. The neck is lengthened, and the crown of the head Sahasrara chakra is "pointed" toward the 'wall' behind the practitioner. As the arch of the back deepens with practice, and the heart and throat open further, the top of the head may brush the ground, but no weight should rest upon it.BENIFITS:- Spinal Cord and back muscle tissues gets refreshed. It helps to cure asthma and respiratory disorders. Headache caused by stiffness of neck can be cured easily. Practicing this yoga pose regularly helps to cure impotency.PRECAUTION:- During pregnancy, this asana is to be avoided as it may places enormous strain on the womb especially if done incorrectly. If you suffer from serious lower back or neck injury, it is better to avoid this yoga posture. In the case of a hernia, this yoga asana preferably must not be practiced.

MATHSAYASANA

CHAKRASANAPOSITION:- STANDING= BACK BEND. THE NAME “CHAKRASANA” COMES FROM THE SANSKRIT WORDS “CHAKRA” WHICH MEANS WHEEL, AND MEANING OF ASANA IS “POSTURE” OR “SEAT”. CHAKRASANA OR THE WHEEL POSE IS A BACKWARD BENDING YOGA ASANA. CHAKRA IN SANSKRIT MEANS WHEEL.PROCEDURE:- LIE DOWN ON THE YOGA MAT LOOKING UPWARDLY. FOLD YOUR LEGS AND KEEP IT DOWN BELOW YOUR BUTT. MAKE SURE THAT YOUR SOLE OF THE FEET TOUCHES THE FLOOR. BRING BOTH OF YOUR HANDS AND KEEP IT BENEATH THE SHOULDERS LIKE THE FINGERS SEE THE LEGS. INHALE DEEP BREATH AND KEEP YOUR HANDS AND LEGS ON THE FLOOR. THEN SLOWLY RAISE YOUR HIP, SHOULDER AND THE HEAD FROM THE FLOOR. THEN KEEP YOUR NECK LOOSELY AND BEND YOUR BACK AS MUCH AS POSSIBLE.BENIFITS:- THE CHEST ENHANCES AND THE LUNGS GET MORE OXYGEN. IT REDUCES THE STRESS AND TENSION IN THE BODY AND THE EYE SIGHT BECOMES SHARP BY DOING THIS ASANA HELPS STRENGTHENS THE BACK AND INCREASES THE ELASTICITY OF THE SPINE.PRECAUTION:- PATIENTS OF DIARRHEA AND HERNIA HAVE TO AVOID THIS ASANA. PEOPLE HAVING HEART PROBLEMS DO THIS ASANA AFTER DOCTOR’S CONSULT. THIS ASANA IS NOT SAFE FOR THE WOMEN WHO ARE PREGNANT. PEOPLE HAVING PAIN IN WRIST, ANKLES AND SPINE SHOULD AVOID THIS YOGA ASANA AS IT MAY BE HARMFUL TO THESE BODY PARTS.

MATHSAYASANA

VRKSASASANAPOSITION:- STANDING= BALANCE. VRKSASANA IS A STANDING ASANA THAT IMPROVES BALANCE, FOCUS AND MENTAL CLARITY. THE NAME COMES FROM THE SANSKRIT VRKSA, MEANING "TREE," AND ASANA, MEANING "POSE.“ VRKSASANA MAY ALSO BE REFERRED TO AS TREE POSE IN ENGLISH.PROCEDURE:- STAND IN TADASANA (MOUNTAIN POSE) AND SHIFT YOUR WEIGHT SLIGHTLY ONTO YOUR LEFT FOOT, KEEPING YOUR SOLE PRESSED FIRM AGAINST THE FLOOR, AND THEN BEND YOUR RIGHT KNEE. REACH DOWN WITH YOUR RIGHT HAND AND CLASP YOUR RIGHT ANKLE. DRAW YOUR RIGHT FOOT UP AND PLACE THE SOLE AGAINST YOUR INNER LEFT THIGH; IF POSSIBLE, PRESS YOUR RIGHT HEEL INTO YOUR THIGH – JUST BELOW YOUR GROIN WITH YOUR TOES POINTING TOWARD THE FLOOR. THE CENTER OF YOUR PELVIS SHOULD BE DIRECTLY OVER YOUR LEFT FOOT. REST YOUR HANDS ON THE UPPER PORTION OF YOUR PELVIC BONE. BENIFITS:- STRETCHES OUT YOUR GROIN, INNER THIGHS, CHEST, AND SHOULDERS. STRENGTHENS YOUR THIGHS, CALVES, ANKLES, AND SPINE. HELPS IMPROVE CONCENTRATION AND YOUR SENSE OF BALANCE. RELIEVES SCIATICA AND REDUCES FLAT FEET.PRECAUTION:- ENSURE THAT YOU ARE BALANCED AND NOT LEANING TO ONE SIDE.ANOTHER COMMON MISTAKE IS TO PUSH ONE HIP OUT OR TO TWIST TO ONE SIDE.

*VRKSASASANA

BAKASANASITTING= Balance. Parsva Bakasana in which one thigh rests on the opposite upper arm and the other leg is stacked on top of the first. Eka Pada Bakasana/Kakasana in whichone leg remains in Bakasana while the other extends straight back.PROCEDURE:- Stand in the position of Tadasana. After taking the position of Tadasana, come down to the Uttanasana position. While doing Uttanasana, keep your hands on the floor just in front of your feet. For this, you’ll need to bend a little more from your hips. If you’re not capable to balance properly, attempt to keep a fold blanket below your hands so your body gets a platform to rest on. Now Bend your arms a bit. Attempt to carry your left or right leg up within the air.BENIFITS:- Regular practice of this pose will increase mental and physical strength. Helps in to make your body more flexible. It increases endurance capacity. Practicing this posture on a daily routine helps you in strengthening your forearms, wrists and shoulders.PRECAUTION:- Those people who are suffering from Carpal Tunnel Syndrome, sciatica pain, slip disc, Spondilitis problems and wrist injury are not allowed to practice this asana. Be extra careful if you have shoulders injury or hamstrings while attempting this pose.

BAKASANA

DHANURASANAPOSITION:- LYING= BALANCE. Dhanurasana is a backbend that deeply opens the chest and the front of the body. The name comes from the Sanskrit dhanu, meaning "bow," and asana, meaning "pose." In this asana.PROCEDURE:- Lie on the ground (on stomach) facing downwards. Relax completely with 2-3 breaths. Inhale slowly and starts bending your legs backwards and catch the ankles with the hands as shown in the above image. You will see that your body is now in the shape of a bow.In this position your whole weight will come on your abdomen. Only your stomach and pelvic area will touch the ground.BENIFITS:- Improves blood circulation. Gives flexibility to the back. Strengthens back muscles.Improve the function of liver, pancreas, small intestine and big intestine. Act as a stress reliever.Strengthens ankles, thighs, groins, chest, and abdominal organs.PRECAUTION:- The person suffering from high blood pressure, back pain, hernia, headache, migraine or abdomen surgery should not do practice dhanurasana. Ladies should not practice yoga during pregnancy and in periods.

DHANURASANA

THANK YOU