Amity University  Sector-125, Noida, Uttar Pradesh 201313

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AMITY SCHOOL OF PHYSICAL EDUCATION AND SPORTS 

SCIENCES

NAME- RajneeshCOURSE- B.P. Ed. 2016-2018ROLL NO- 26

TOPIC- ASANA SUBMITTED TO Dr. Ajit Kumar

ASANA• In yoga, refers both to the place in which a

practitioner (yogi if male, yogini if female) sits and the posture in which he or she sits. In the Yoga Sutras, Patanjali defines "asana" as "to be seated in a position that is firm, but relaxed".

ASANAS STANDING SITTING LYING

FORWARD UTTANASANA GOMUKHASANA HALASANA

BENDING

BACKWARD ARDH CHAKRA USTRASANA DHANURASANA

BENDING ASANA

SIDEWARD UTTHITA PARIGHASANA PAVANA

BENDING PARSUAKONASANA MUKTASANA

BALANCING TADASANA BAKASANA SETUBANDHASAN

UTTANASANAPHOTO CREDIT- NEETU RANA

DESCRIPTION

• The asana consists of standing with feet together, then hinging forward from the hips, letting the head hang, with palms placed flat on the floor near the feet.

PROCEDURE• Stand straight on your mat, and rest your hands on your hips. Inhale.• Exhale and gently soften your knees and bend forward, folding from your hips. You

need to counterbalance the weight of your body. To do this, you must move your hips and tailbone slightly back as the rest of your body moves forward.

• Remember to keep your knees soft as you do all of this. This will allow your buttocks to point up and your hips to move forward into the upper thighs.

• Let your hands rest on the ground, next to your feet. Your feet must be parallel to each other, and your second and middle toes must point forward. Let your chest float over your feet. Widen the space between your chest bone and pubis. Feel the fold and the stretch from your hip bone. If you feel it from the rounding of your lower back, you are doing something wrong.

• You must feel a stretch in your hamstrings as well, and if you are not yet feeling it, extend your knees a little more.

• Turn your thighs inward, and root yourself into your heels. This will allow better alignment.

• Your head must be left to dangle, such that the crown reaches the floor. Look through your legs, and hold the pose.

• When you wish to release the pose, contract the core and the abdomen muscles. Inhale and place your hand on the hips. Rise slowly, ensuring there is an elongation in your back. Let there be a distance between your pubis and your chest bone. Slowly stand up.

BENEFITS• Stretches the hips, hamstrings, and calves• Strengthens the thighs and knees• Keeps your spine strong and flexible• Reduces stress, anxiety, depression, and fatigue• Calms the mind and soothes the nerves• Relieves tension in the spine, neck, and back• Activates the abdominal muscles• Eases symptoms of menopause, asthma, headaches, and insomnia• Stimulates the kidneys, liver, spleen• Improves digestion• May lower high blood pressure• Therapeutic for infertility, osteoporosis, and sinusitis

CONTRAINDICATION

• Standing Forward Fold Pose is best avoided by patients of sciatica, mostly the acute cases.

• It should also be avoided during pregnancy since it constricts the abdomen

• Lastly those with recent or chronic problems in the hips, legs, shoulders or back should avoid this yoga pose.

GOMUKHASANAPHOTO CREDIT-SARASWATI OJHA

DESCRIPTION

• Gomukhasana literally means Cow Face Pose, a strange name to be sure, but a wonderful exercise all the same. The Sanskrit go is the etymological root of the English word—want to guess?—right, “cow,” and mukha means “face.”

PROCEDURE• Sit erect on the ground with your legs stretched out in front of you.• Now gently bend your left leg, and place it under your right buttock.• Fold your right leg and place it over your left thigh.• Place both your knees close together as they are stacked one on top

of the other.• Gently fold your left arm and place it behind your back.• Take your right arm over your right shoulder, and stretch it as much

as you can until it reaches your left hand. With practice, you will be able to not just reach, but also catch your left hand.

• Keep the trunk erect, expand your chest, and lean slightly back.• Hold this pose for as long as you are comfortable, as you breathe

slowly and deeply. Concentrate on your breathing.

BENEFIT• These are some amazing benefits of Gomukhasana.• This asana helps to flex the back, making it more elastic.• It helps to cure stiff shoulders and also helps reduce

backaches.• Practicing the Gomukhasana also aids in the treatment of

sciatica.• It enhances the working of the kidneys, thereby helping those

suffering from diabetes.• It also works the chest muscles and helps in treating sexual

ailments.• Practicing this asana regularly can reduce stress and anxiety.

Contraindications

• There are some points of caution that you must keep in mind before you practice this asana.

• People suffering from shoulder, neck, and knee pains must refrain from practicing this asana. If you suffer from backaches, it is best to consult a doctor before you do this asana, and practice only under the supervision of a certified yoga instructor.

• If you have tight shoulders and fail to clasp your fingers behind your back, use a strap between your hands. Start the pose with a strap draped over the shoulder of the lower arm. Slide the lower arm to the back (you must ensure that you slide your arm as much to the top of the back as possible), then catch the free end of the strap with the upper arm.

• In case you are fat or obese, performing this exercise might be difficult. But don’t fret. Instead, start small. You can begin by trying to take your hands backward (you don’t have to clasp the fingers), and simply stretching your legs and crossing one over the other. With time and patience, you will be able to perform the pose perfectly as it makes your body flexible and easy to stretch.

HALASANAPHOTO CREDT-NEETU RANA

DESCRIPTION

• The practitioner lies on the floor, lifts the legs, and then places them behind the head. Experienced practitioners may enter Halasana from a standing position by tucking chin to chest, placing hands on the floor, walking the feet towards the hands and bending at the elbows to lower shoulders to the floor.

PROCEDURE• Lie on the yoga mat or carpet and join the legs together• Raise your legs to make an angle of 90 degree.• Thrust the palms, raise the waist and legs, bending forwards curving the

back and resting the legs on the floor above head.• Try to place the big toe on the floor and keep the legs straight.• Balance the whole weight on the shoulder blade, shift both the hands

over the head ,join the fingers and hold the head with it and relax the elbows on the floor.

• Try to remain in the position till the count of 100.• Then release the fingers above the head, pressing the pals on the floor

taking back thumb toe gently bring the body and legs to the floor• Relax and practice for 2 round more

BENEFITS

• Practicing this asana regularly can avoid disease like diabetes, obesity, constipation stomach disorder, Blood pressure and menstrual disorders

• It makes your back bone elastic and flexible.• Halasana helps to reduce both belly and body

fat.• It improves memory power.

Contraindications

• Those having neck pain,spondylosis and high blood pressure should not practice this yoga pose.

• Pregnant ladies should not try this asana.• Those having neck pain,spondylosis and high

blood pressure should not practice this yoga pose.

• Pregnant ladies should not try this asana.

ARDH CHAKRA ASANAPHOTO CREDIT-SARASWATI OJHA

DESCRIPTION

Ardha chakrasana is an intermediate asana that can help to prepare the body and mind for deeper backbends and heart-opening postures like chakrasana (wheel pose). The name is derived from the Sanskrit ardha, meaning “half,"chakra, meaning “wheel," and asana, meaning “pose.”

PROCEDURE

• While standing, your feet should be placed together, and the hands should be stretched out along the thighs. This step in itself is an Asana known as Tadasana.

• The right hand should be raised vertically, and you should breathe in during this step.

• The right hand should be stretched as much as possible, following which the body is to be bent towards the left, while exhaling.

• Once the final posture is reached, maintain regular breathing. The posture should be maintained for 30 seconds.

• The same action should be repeated for the other side.

BENEFITS• Practitioners of this Asana have reported relief from constipation

issues, especially if it is practiced during the morning hours.• The back muscles are exercised and this leads to their

strengthening.• It is a very useful posture for people with excessive fat, especially

around the waist region.• Daily practice of this Asana can lead to more flexible hip joints

than ever before.• Asthma and high blood pressure, two common medical problems

of the modern world, can be controlled through this Asana.

CONTRAINDICATION

• People with existing back issues should talk to an expert before practicing this Asana. Taking instructions from an expert is vital, as improper technique may hamper your health further.

USTRASANAPHOTO CREDIT-NATASHA GAUTAM

DESCRIPTION• It is a very deep backward bend performed in a kneeling

position. Many people find backbends difficult or challenging, because bending backwards is not an activity with which most are familiar.

• After performing Ustrasana, the pulse rate will often have increased considerably, while the breathing should be deep and slow.

• A deeper stretch can be achieved by separating the knees slightly wider at the outset. The "full expression" of camel varies widely between practitioners, with some finding it quite difficult to progress beyond a slight backward lean; at its deepest the head can be between the knees.

PROCEDURE• Sit on knees and bend backwards.• Hold right ankles or heel with right hand and left ankle or

heel with left hand.• Now bend your neck and head backwards as much as you

can and push waist area slightly forward.• Breathing should be normal for 6 to 10 seconds in this

position.• After 6 to 10 seconds return to the first position by bending

forward. Release your hands from heels. This is your one round of Ushtra Asana. Repeat this for some more rounds.

BENEFITS• Helps to increase chest size and lungs capacity.• Brings flexibility in chest, abdomen and neck.• Stimulates abdomen organs.• Improve the function of the respiratory system. Beneficial for Asthma patient.• Activate whole respiratory organs and nerves.• Cures problems related to Neck, Shoulders and back.• Cures Vata, Pitta and kapha dosha.• Strengthens the back muscles.• Stimulate thyroid gland.• Releases back pain.• Increases blood circulation to brain.• Helps to improve Posture.• Reduce the fats on the stomach.• Improve digestion.

CONTRAINDICATION

• Those having problems related to neck, knee and back injury should not perform this asana.

• Lower back pain patients should avoid this asana.• Person suffering from high or low blood pressure and

migraine should avoid this asana.• Insomnia (Sleeping disorder) patient should avoid.• Practice under expert guidance. Because this pose may

cause back pain or neck injuries.• Consult a doctor before practicing yogasana to find the

root cause of your problem

DHANURASANAPHOTO CREDIT-SARASWATI OJHA

DESCRIPTION

• First the practitioner should lie prone and grasp the feet to lift the leg and chest to form a bow. Remain in this position for some time and then return to the previous position

PROCEDURE

• First of all lie down in prone position• Exhale, bend your knees and hold the ankles with

hands• While inhaling raise the thighs, head and chest as high

as possible• Try to maintain weight of the body on lower abdomen.

Join the ankles. Look upward and breathe normally.• While exhaling, bring down the head and legs up to

knee joint. Maintain this position as long as you can hold and slowly come back to the original position.

BENEFITS• Bow pose for weight loss: Dhanurasana give maximum stretch on the abdomen and abdominal sides. Regular practice of this asana helps to

shed and burn fat of the above said regions of the body. It also provides overall toned shaped to the entire body.• Good for lethargy: Bow pose is very useful for overcoming lethargy. It works directly on the solar plexus at the navel region, which is a large

sympathetic nervous centre. These nerves facilitate better efficiency, which in turn leads to improved functioning of vital organs such as digestive, eliminative and reproductive.

• Massage Liver: It ensures proper functioning of entire abdominal organs. It massages the liver, which in turn aids digestion.• Treats diabetes: The pancreas gets appropriate toning by performing Dhanurasana. It stimulates further secretion of the correct amount of

glucagon and insulin that helps in balancing of sugar in the blood. Both the diabetes Type 1 and Type 2 will be benefited by practicing this important yoga posture.

• Blood cleansing: Since, it helps to flush blood to the entire body as well as various organs. Therefore, to a greater extent, it works as cleansing process.

• Kidney health: By performing bow pose, the kidneys works more efficiently, which leads to better fluid balance in the body?• Strengthens spinal columns: Dhanurasana refreshes and rejuvenates the spinal column. It relieves stiffness and the spine is made more supple

and healthy because the ligaments, muscles and nerves are given a good stretch. This asana brings back elasticity to the spines and toned the abdominal organs.

• Good for heart: It massages the heart. This is done by the diaphragm, which is pushed towards the heart by the extra pressure in the abdomen.• Cures asthma: It is one of the best yoga poses for removing the hunching tendency of asthmatics, which aggravates ill health. Dhanurasana

realigns the back thereby improves the breathing processes. This in turn leads to free flow of air through the nasal passages.• Massage thyroid and adrenal glands: The secretion of the adrenal glands is regularized. Blood is flushed through the glands. It is this effects that

quickly removes tiredness, for cortisone secreted to give you the required lift or if you are overactive, the secretion of cortisone is reduced so that the body attains balance.

• Cures back pain: The ligaments, muscles and nerves in the back are given good stretch and the spinal column is rejuvenated. It is beneficial for treating back pain.

• Treats slipped discs: The persons who are experiencing slipped discs have obtained relief from the regular practice of Dhanurasana and Shalabhasana.

• Strengthens shoulders: Bow pose strengthens your shoulders, arms, neck, abdomen, back, thighs & hamstring muscles.• Locate navel: It sets the dislocated navel right, which could be the cause of pain in the stomach, legs or even loose motions or constipation.• Sexual arousal: It helps to invigorates sexual vigor of the person.

CONTRAINDICATION

• People who suffer heart problems should avoid it.• Patient with high blood pressure should skip it.• A person suffering from hernia, peptic or duodenal ulcer, appendicitis, colitis and

other abdominal ailments should not do this asana.• People suffering from hernia, peptic ulcer or duodenal ulcer, appendicitis, colitis,

high blood pressure should consult a Yoga expert before practicing this asana.• Don’t practices Bow pose just after meal? There should be a gap of at least 3 hours.• It is recommended not to do Dhanurasna immediately before going to bed at night

as this Asana stimulates the adrenal glands and the sympathetic nervous centre in the navel, which may leads to sleep problems.

• Pull your chest and thighs equally up & do not bend your elbows.• Keep the width of your knees strictly according to the width of your shoulders.• Persons with sway back or severe backache / sciatica must consult a good Yogi

before attempting this pose.

UTTHITA PARSUAKONASANAPHOTO CREDIT-SARASWATI OJHA

Description

• Utthita Parsvakonasana is usually performed in two parts, facing left and then again facing right. Begin standing with the both feet apart, approximately three to four ft. or one leg length. Starting with the left side, turn the left foot slightly to the right, and the right foot out to the right ninety degrees. Align the back of the left heel with the arch of the right foot. Bend the left knee over the left ankle, so that the left shin is perpendicular to the floor. Press and anchor the left and right football mound and heels to the floor in order to improve stability. Firm the thighs and spin the right thigh outwardly. Rotate the torso and squeeze the shoulder blades together against the back. Extend the right arm straight up toward the ceiling, turning the pinky finger side down parallel to the floor and reach the right arm energetically over the right ear. The left arm can either press into the floor, grasp the left ankle/foot, rest on the left thigh, or on top of a block. Stretch from the grounded right foot out to the finger tips of the right hand, lengthening the entire right side body. Turn the head and gaze above the right arm, which intensifies the twist. Actively push the left knee against the right arm, and tilt the tail bone towards the pelvis. Focus on the breath. Return to standing, the pose is then repeated on the left.

PROCEDURE• Start with the mountain pose or the Tadasana. This means start with standing straight with feet

adjacent to each other and palms facing outward.• Exhale and separate your feet to about three feet apart.• Raise your arms parallel to the floor and rest them to your sides. You will be standing with your

feet apart, shoulders wide, and palms down your side palm down.• Turn your left foot slightly to the left and the right foot facing forward.• Slowly turn your left thigh outwards so that the center of knee and the ankle of the left foot are in

the same line.• Turn your hip slightly in the direction of the left leg but keep the torso straight.• Now inhale and slowly bend your left knee over the left ankle so that the shin is perpendicular to

the ground.• The left thigh also is now parallel to the floor. Your right leg is straight and stretched from hip to

ankle.• Now, in this position, slowly extend your right arm above your head on your left side. The palm

should be facing the floor and it should be straight. The arm should also touch your right ear.• Slowly turn your face inward and look at the palm. Your other arm should be touching the ankle of

the left leg without taking support of the shoulder or the ankle. The aim is to stretch as much of the right side as possible.

• While inhaling and exhaling, push the extended arm forcefully towards the ceiling. Do this a few times and then slowly come back to the starting position.

• Now repeat this with the right leg.

BENEFITS

• It stretches out many parts, helping the legs, groin, chest, lungs, ankles, spine, shoulders and abdomen.

• This pose strengthens the knees, ankles and legs while stretching muscles in the groin, abdomen, lungs, chest and waist.

• It increases stamina but stimulating the abdominal organs.

CONTRAINDICATION

• Avoid doing this pose if you suffer from any form of headaches, insomnia or any other conditions related to blood pressure or hypertension.

• If you have chronic neck pain or neck problems, you should skip the step of trying to look at the palm of the extended hand and just continue to look straight while doing the pose.

PARIGHASANAPHOTO CREDIT-YogaAnotmy.net

DESCRIPTION

• Parighasana is an Asana. It is translated as Gate Pose from Sanskrit. The name of this pose comes from "parigha" meaning "gate", and "asana" meaning "posture" or "seat". It has 2 variations, one performed on the knees and the other sitting on the heel.

PROCEDURE• Kneel on the floor such that your knees are hip width apart and thighs parallel.• Stretch out your right leg to the right side.• The sole of the right foot should be flat on the floor and toes should be pointed forward. The right

leg should be straight without locking the knee.• Place the right hand on the outer edge of the right thigh.• Inhale and bring the left arm overhead, and fingers pointed towards the ceiling with palm facing your

right side. The left upper arm should be close to the left ear throughout.• Exhale while bending from the waist as you stretch out to the right.

Your left shoulder should be back and relaxed at this time.• Bring the right hand down the outer edge of the right leg. It should be straight but elbow should not

be locked.• Look past your left elbow.• Press the right foot into the floor while extending out through the finger tips and the crown of the

head.• Hold the pose for 10 to 20 seconds.• Exit the pose by inhaling and making the torso straight. Now exhale and keep your arms to the side

with your knees joined.• Perform steps from 2 to 11 for the other side.

BENEFITS

–Stretches the sides of the body and makes the spine flexible. Tones the abdomen and improves circulation.

• Other benefits -• Stretches the muscles joining the ribs, helping

in lung expansion thus increasing the capacity of deep breathing. Thus helps asthma patients.

CONTRAINDICATION

• Use caution if you have problems with knees, shoulders or hips.

PAVANA MUKTASANAPHOTO CREDIT-SARASWATI OJHA

DESCRIPTION

The Pavana Muktasana is also called as Wind Removing Pose. Pavanamuktasana is a yoga pose in which the body is positioned in a supine position. Everyone, regardless of whether he or she is a beginner or advanced practitioner, can practice this pose. The Pavanamuktasana (Wind Removing Pose) massages the organs of the abdomen and also eases tension that occurs in the area of the belly and lower back.

PROCEDURE• Lie flat on your back and keep the legs straight and relax. Breath

deeply and rhythmically.• Inhale slowly and lift the legs and bend the knee. bring upwards to

the chest till your thigh touches the stomach• Hug your knees in place and lock your fingers• Now try to touch the knee with the nose tip. This may be difficult

at the beginning but with practice, it is possible. Hold this position for 20 to 30 seconds. It can be extended to 1 minute as per your capacity.

• Now exhale slowly and come back to the original position (Shavasana).

• Practice 3 to 5 cycles per day

BENEFITS

• This asana cures acidity problems, indigestion and constipation.

• Pavanamuktasana is very good for the abdominal organs• Regular practice of this asana cures gastric problems• This asana is very helpful for people suffering from

arthritis pain, heart problems, waist pain and acidity.• This asana gives flat stomach. So every one can practice

this asana for flat stomach• This asana strengthens the digestive system, purifies

impure air, helps in diabetes, high blood pressure.

PrecautionPeople who have undergone an operation on belly or suffering from hernia and piles etc. should perform this asana after consulting some Yoga expert. Pregnant women should not practice this asana.

TADASANAPHOTO CREDIT-SARASWATI OJHA

DESCRIPTION

Tadasana is a simple standing asana, which forms the basis for all the standing asanas. It is performed at the beginning and end of the surya namaskara sequence and is a key asana for all yoga practices.

PROCEDURE• Stand straight on the ground, and take a small gap between

your feet.• With deeply breathe (inhale), raise your both arms.• Keep your arms upward by interlocking your fingers.• Now come on the toes by raising your heels simultaneously• Feel the pressure of stretching from toes to fingers.• Try to maintain this pose as long as you can with slow and deep

breathing.• Now come to the original position with deep breathing (exhale).• You can perform the number of rounds as per your convenience

after having relaxation for a while.

BENEFITS• Due to deep breathing it provides strength and expansion

to the lungs.• This is the best exercise to increase the height.• Develops and activates the nerves of the entire body.• It gives strength to vertebral column and heart.• Also Good for regulating the menstrual cycle in women.• Cures the problems related to the indigestion.• Give strength to arms and legs.• Helps to remove lethargy from body.• It reduces the problem of flat feet.

CONTRAINDICATION

• Person who is suffering from headaches, low blood pressure and insomnia are advised to do this asana after consulting the yoga instructor.

• During pregnancy skip this asana.

BAKASANAPHOTO CREDIT-RISHIKESH

DESCRIPTION

• Bakasana is an arm balance asana in yoga. The practitioner can begin either in crow pose or, for a more advanced transition, in a head stand. From crow pose, the practitioner straightens the arms to imitate the longer legs of the crane

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 (as much as possible).• Attempt to carry your left leg up within the air.• Fold your knee and take a look at to rest your left knee on the outer facet of your left arm.• Fold the right leg from the knee and take a look at to put the right knee on the outer facet

of the right arm.• There ought to be acceptable distance between each your hands, so it becomes easier for

you to balance your body on your hands.• Stay steady during this position for concerning 15-20 seconds, after that slowly-slowly

release.• Repeat this process three times a day.

BENEFITS

• Regular practice of this pose will increase mental and physical strength.

• Helps in to make your body more flexible.• It increases endurance capacity.• Practicing this posture on a daily routine helps

you in strengthening your forearms, wrists and shoulders.

• It provides a decent stretch to your higher back and even strengthens your abdominal muscles.

CONTRAINDICATION

• Carpal tunnel syndrome• Pregnancy

SETU BANDHASANAPHOTO CREDIT-SARASWATI OJHA

DESCRIPTION

• The word Setu Bandha is come from the Sanskrit word “Setu” which means Bridge; and the meaning of Bandha, is Lock or bind, and Asana means Posture, pose or seat. Pronunciation of Setubandhasana is SAY-tuh-bun-DHAHS-ana. This Pose called Setu Bandha because in this Asana when we try the pose of this Asana, our body is look like a bridge.

• Setu – Bridge; Bandha – Bind, Lock; Asana – Pose, Posture or seat. This asana is pronounced as SAY-tuh-bun-DHAHS-ana.

PROCEDURE• At first lie down on your back.• After that bend or Fold your knees and keep your feet and hip distance apart on the floor.• Distance should be10-12 inches from your pelvis. Along with knees and ankles in a

straight line.• Take your arms beside your body, and your palms should facing down.• Now inhaling, slowly lift your lower back, middle back and upper back off the floor.• Now gently roll in the shoulders; touch the chest to the chin without bringing the chin

down, supporting your weight with your shoulders, arms and feet.• Now feel your bottom firm up in this pose. Keep your Both thighs are parallel to each

other and to the floor.• You may interlace the fingers and push the hands on the floor to lift the torso a little more

up, or you could support your back with your palms.• Keep breathing normally and slowly.• Remember to hold the posture for 30 seconds or one minute, and exhale as you gently

release the pose.

BENEFITS• It relieves the tired back instantly.• Stretches chest, neck and spine.• Gives calmness to brain, reduce the level of anxiety, stress and

depression• Opens up your lungs and reduces thyroid problems.• Improves digestion.• Good for women in menopause and menstrual pain.• It gives Strength to your back muscles.• Helpful in asthma, osteoporosis, and sinusitis high blood

pressure.• This Pose calms the brain and rejuvenates your tired legs.

CONTRAINDICATION

• Do not try or avoid doing this pose if you are suffering from neck and back injuries.• At first be perfect in basic Asanas, once you

perfect than try this Asana. If you are beginner than master in basic Asanas, after that try this.• Do all the Asanas in under the supervision of

yoga instructor.

REFERENCE

• www.yogajournal.com• www.yogaglo.com • stylesatlife.com • www.artofliving.org• www.yogicwayoflife.com• wikipedia.org