Ravinder Singh B.P.ED – 1st Year 2nd Sem

A3013816010 Submitted To:- Dr. Ajit Kumar

YOGA

STANDING

SITTING

LYING

FORWARD BENDING

UTTANASANA

GOMUKHASANA

HALASANA

BACKWARD BENDING

UTKATASANA

USTRASANA

DHANURASANA

SIDEWARD BENDING

CHANDRASANA

PARIGHASANA

TRIKONASANA

BALANCING

TADASANA

TOLASANA

ANANTASANA

Forward Bending Asana’s

• UTTANASANA• GOMUKHASANA• HALASANA

UTTANASANA

• 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.

• Steps of Uttanasana• INITIAL POSE• Take a standing position; keep your feet and shoulder distance apart and parallel to each

other.• Press your feet down in to the ground and ground yourself powerfully.

• STAY POSE• Now breathe out and gently bend down from the hips (not the waist) and place your chest

and stomach on your thighs.• If you are a beginner, you ought to bend your knees slightly to accomplish this.• If your knees are bent, make sure that they’re straight over your toes.

• FINAL POSE• Slowly begin to straighten out your legs however check that your chest and abdomen never

leave your thighs.• Now elevate your hips as you straighten through your hamstring muscles all whereas

pressing your heels into the ground.

• Benefits of Uttanasana• It maintains the functions of liver, kidneys and spleen.• Beneficial in flexibility of the hips.• Gives Strengths to the knees and spine also.• It improves the process of blood circulation.• Helps to improves posture and alignment.• Useful for stretching the leg muscles like calves and hamstrings.• Improves the functions of endocrine and nervous system.• Helps in cellular growth.• Eases tension in the back, shoulder, and neck• Useful for toning and activating the muscles of the abdomen. • Contraindications of Uttanasana• These are some points of caution you must keep in mind before you do this asana.• Avoid this asana if you have the following problems:• a. A lower back injury

b. A tear in the hamstringsc. Sciaticad. Glaucoma or a detached retina

• If you have a back injury, do this asana keeping your knees bent. You can also do the Ardha Uttanasana by placing your hands on a wall, such that they are parallel to the floor. Make sure your legs are perpendicular to your torso

GOMUKHASANA

• This name comes from the Sanskrit words Go meaning “cow”, Mukha meaning “head” or “mouth” and the Asana meaning “posture” or “seat”. This asana targets your hips and your shoulders

• Steps of Gomukhasana• INITIAL PHASE• 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.

• STAY PHASE• 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. • FINAL PHASE• 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.

• 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. • Contraindications of Gomukhasana• 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.

HALASANA

• This yoga pose gets its name from the plow – a popular farming tool commonly used in Indian agriculture to prepare the soil for sowing crops. Like its namesake, this pose prepares the ‘field’ of the body and mind for deep rejuvenation.

• Steps of Halasana• INITIAL POSE• Lie on your back with your arms beside you, palms downwards.• As you inhale, use your abdominal muscles to lift your feet off the floor, raising your legs

vertically at a 90-degree angle.

• STAY POSE• Continue to breathe normally and supporting your hips and back with your hands, lift them off

the ground.• Allow your legs to sweep in a 180-degree angle over your head till your toes touch the floor.

Your back should be perpendicular to the floor. This may be difficult initially, but make an attempt for a few seconds.

• FINAL POSE• Hold this pose and let your body relax more and more with each steady breath.• After about a minute (a few seconds for beginners) of resting in this pose, you may gently bring

your legs down on exhalation.

• Benefits of Halasana• Strengthens and opens up the neck, shoulders, abs and back muscles.• Calms the nervous system, reduces stress and fatigue.• Tones the legs and improves leg flexibility.• Stimulates the thyroid gland and strengthens the immune system.• Helps women during menopause.

• Contraindications of Halasana• These are some points of caution you must keep in mind before you do this asana.• Avoid practicing this asana if you have the following problems:• a. Diarrhea

b. Menstruationc. Neck injury

• If you are suffering from high blood pressure and asthma, support your legs with props while you practice this asana.

• If you are pregnant, do this asana only if you have been practicing it for a long time. Do not begin practicing when you get pregnant.

Backward Bending Asana’s

• UTKATASANA• USTRASANA• DHANURASANA

UTKATASANA

• Sitting in a chair may sound very easy and comfortable. But sitting in an imaginary chair might be a little challenging! And this is exactly what we do in Utkatasana or Chair Pose. The literal meaning of Utkatasana is intense posture or powerful posture.You need just a little bit of determination to stay longer in the Chair Posture. Make sure you read the contraindications.

• Steps of Utkatasana• INITIAL POSE• Stand erect with your feet slightly apart.• Stretch your hands to the front with palms facing downwards. Do not bend your elbows.• Bend the knees and gently push your pelvis down as if you are sitting in an imaginary chair.

• STAY POSE• Be comfortable or at least try to be! To get a better feel of the Chair Pose, imagine reading a newspaper

or typing on a laptop as you remain seated.• Ensure that you keep your hands parallel to the ground.• With awareness, sit straight and lengthen your spine. Relax.• Keep breathing and flip through the pages of the newspaper, enjoying national and international news.

• FINAL POSE• Sink deeper into the chair by gradually going down but ensure that your knees don’t go beyond your

toes.• Keep going down slowly and then sit down in Sukhasana (cross-legged posture). If you want, you may lie

down on your back and relax.

• Benefits of Utkatasana• Exercises the spine, hips and chest muscles• Helps strengthen the lower back and torso• Tones the thigh, ankle, leg and knee muscles• Balances the body and brings determination in the mind

• Contraindications of Utkatasana• These are some points of caution you must keep in mind before you do this asana.• This asana must be avoided if you are suffering from the following problems:

a. Insomniab. Low blood pressurec. Headachesd. Arthritise. A sprained anklef. Chronic knee paing. Damaged ligaments

• You must take care while practicing this asana if you have a lower back pain, a shoulder injury, or if you are menstruating.

• You have to stay in this pose and go down only until your body can retain the natural lumbar curve.

USTRASANA

• Ustra literally means camel and Asana means the pose. Hence the name is Camel Pose. Ustrasana makes spine flexible and provides strength to it.

• Steps of Ustrasana• INITIAL POSE• Sit on the floor stretching your leg and keeping your spine erect keeping palms on the ground

side by the buttocks.• Bend your leg by the keens and sit on your heels placing the buttocks between the heels, the

right big toe overlapping the left.

• STAY POSE• Kneel on floor keeping your knees in line with the shoulders and sole of the feet facing the

ceiling.• Keep your hand on thighs.• Inhale and arch your back and place your palms on the heels of the feet.• Keep your arms straight.

• FINAL POSE• Do not strain your neck keep it neutral. Let your neck be free.• Stay in this final position for couple of breaths or as much longer as you can.• Breathe out and slowly come to the normal position withdrawing your hands from the feet.

• Benefits of Ustrasana• Ustrasana Stretches the anterior muscles of the body.• Improves flexibility of spine and strengthens it.• Camel Pose Improves digestion• Gives relaxation to the lower back.• Useful as an initial practice for back bending. • Contraindications of Ustrasana• It is best to practice this asana under the supervision of a yoga

instructor. If you have a back or neck injury, or if you are suffering from either low or high blood pressure, it is best to avoid this asana. Those who suffer from insomnia or migraines must avoid this asana.

DHANURASANA

• 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.

• Steps of Dhanurasana• INITIAL POSE• 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.

• STAY POSE• 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.

• FINAL POSE• 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 ofDhanurasana• 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

• Contraindications of Dhanurasana• These are some points of caution you must keep in mind before you do this

asana.• This asana should not be practiced if you suffer from a hernia, high or low blood

pressure, pain in the lower back, migraines, headaches, neck injuries, or if you have had an abdominal surgery recently.

• Women should avoid this asana during pregnancy.

Sideward Bending Asana’s

• CHANDRASANA• PARIGHASANA• TRIKONASANA

CHANDRASANA

• Ardha Chandrasana or Half Moon Pose is an asana. Ardha – Half, Chandra – Moon, Asana – Pose; Pronounced As are-dah chan-DRAHS-anna.

• Steps of Chandrasana• INITIAL POSE• Start with the Trikonasana on your right. Place your left hand on the left hip. Then, as you inhale,

bend your right knee, and move the same foot about 12 inches forward. While you do this, move your right hand forward and place it beyond the toes of your right foot.

• Exhale, and move your right hand to the floor. Press it down. Then, straighten the right leg. As you do that, lift the left leg off the floor. Make sure it’s parallel to the floor. Find your balance, and keep the left leg strong. Just make sure you don’t lock the right knee. The knee cap must be straight and not aligned inwards.

• STAY POSE• Twist your upper torso towards your left, and move your left hip slightly forward. Place your left

hand on your left hip. Place your head in a neutral position as you gaze forward.• Place your body weight on the leg that you are standing on. Your lower hand must be pressed to

the floor such that it helps you maintain balance. Make sure you firmly push the scapulas and sacrum against the back of your torso.

• FINAL POSE• Hold the pose for a few seconds. Release and repeat on the other side.

• Benefits ofChandrasana• Practicing this asana helps to make the thighs, ankles, buttocks, abdomen, and spine stronger.• This asana also gives the hamstrings, calves, chest, shoulders, spine, and groin a good stretch.• This asana also helps you balance and focus and gives you a sense of better coordination.• It acts as a stress reliever.• It is said to improve digestion as well.• It also relieves menstrual disorders and pain in the legs.• The pose helps to ease lower back problems. • Contraindications of Chandrasana• Practicing this asana helps to make the thighs, ankles, buttocks, abdomen, and spine stronger.• This asana also gives the hamstrings, calves, chest, shoulders, spine, and groin a good stretch.• This asana also helps you balance and focus and gives you a sense of better coordination.• It acts as a stress reliever.• It is said to improve digestion as well.• It also relieves menstrual disorders and pain in the legs.• The pose helps to ease lower back problems.

PARIGHASANA

• This asana provides a gateway for the oxygen to enter our body and reach those areas that are often left out. While it does this, the intercostal muscles that connect our ribs are also stretched. Basically, this asana has a whole lot of benefits for the spinal, respiratory, and digestive systems

• Steps of Parighasana• INITIAL POSE• Kneel on your mat such that your toes are curled under. This will give you stability and will also help open up

the soles of the feet. Alternatively, you could place the tops of your feet flat on the mat.• Stretch your right leg out on the right side. Rotate the hip outwards so that the kneecap faces the sky.

• STAY POSE• The extended leg must be in the same line as the kneeling knee, and the kneeling knee should be right under

the hip of the same leg.• Inhale and stretch your left arm overhead, such that the side of your body is extended. Your arm must be

beside your ear, and your shoulder blade should be firmly pressed against your back.• Exhale as you hinge over to the right side, and allow your right hand to rest either on your thigh, ankle, or

foot.

• FINAL POSE• Look at the sky, and remember to keep the back of your neck long.• Breathe deeply and hold the pose.• Inhale. Draw the inner thighs close to each other, pull the belly in, and lift up to release the pose.• Exhale and slide the stretched out leg back. Relax and repeat the asana on the other side

• Benefits ofParighasana• It gives the hamstrings, calves, and adductor muscles a good

stretch.• It helps stretch the intercostal muscles between your ribs. These

muscles assist in breathing.• The muscles in the torso also get a good stretch.• Practicing this asana opens the chest and the shoulders.• This asana stimulates the lungs and the abdominal organs too. • Contraindications of Parighasana• Avoid this asana if you have a knee injury. In such situations, you

could sit on a chair and practice it, instead of kneeling down.• In case you have pain in the neck, or if you feel dizzy, set your gaze

straight instead of looking up at your hand.

TRIKONASANA

• This asana ranges anywhere from a beginner to an intermediate level pose. It stretches the legs, and also qualifies as a balancing pose in the reclining position. Ananta literally means infinite, and it is one of Lord Vishnu’s many nicknames. Ananta is also the name of the 1000-headed serpent that Lord Vishnu rests on. This asana is also called Sleeping Vishnu Pose, Eternal One’s Pose, and also the Side-Reclining Leg Lift.

• Steps of Trikonasana• INITIAL POSE• 1. Stand upright and place your legs about three and a half to four feet apart.• 2. Make sure your right foot is placed outside at 90 degrees and the left foot is placed in at 15 degrees.• 3. Align the center of your right heel with the center of the arch of the left foot.

• STAY POSE• 4. You need to remember that your feet are pressing the ground, and the weight of your body is balanced equally on

both feet.• 5. Take a deep breath, and as you exhale, bend your body to the right from below your hips, ensuring your waist is

straight. Lift your left hand up and let your right hand touch the ground. Both your arms should form a straight line.• 6. Depending on the level of comfort, rest your right hand on your shin, ankle, or outside the right foot on the floor. No

matter where you place your hand, make sure you do not distort the sides of your waist. Quickly check on your left arm. It should be stretched out towards the ceiling and in line with the top of your shoulder. Let your head sit in a neutral position or turn it to the left, with your gaze set on your left palm.

• FINAL POSE• 7. Your body should be bent sideways, and not backward or forward. Your chest and pelvis should be wide open.• 8. Stretch to the fullest, and focus on stabilizing your body. Take deep, long breaths. With every exhalation, try and

relax your body more.• 9. Inhale and come up. Drop your arms to your side and straighten your feet.• 10. Repeat the same using the left leg.

• Benefits of Trikonasana• 1. It strengthens the knees, ankles, legs, chest, and arms.• 2. It completely stretches and opens up the groins, hips, hamstrings, and calves and

also the chest, spine, and shoulders.• 3. It increases both physical and mental stability.• 4. It improves digestion and stimulates all the abdominal organs.• 5. It helps reduce back pain and sciatica. It also serves as a therapy for flat feet,

osteoporosis, neck pain, and infertility.• 6. It reduces stress and cures anxiety.

• Contraindications of Trikonasana• These are a few things you should keep in mind before you practice this asana.• 1. If you suffer from neck problems, do not look upward. Just continue looking

straight, and make sure both sides of your neck are evenly elongated.• 2. If you suffer from high blood pressure, look downwards instead of looking

upwards.• 3. If you have a heart condition, it is best to practice this asana against a wall while

placing the top arm on the hip.

Balancing Asana’s

• TADASANA• TOLASANA• ANANTASANA

TADASANA

• The word “Tada” is come from the Sanskrit word, which meaning is “Palm tree” or another meaning is “mountain”, and meaning of asana is “posture” or “seat”. So this asana is called Tadasana.

• Steps of Tadasana• INITIAL POSE• Stand erect, and place your legs slightly apart, with your hands hanging alongside your body.• You must make your thigh muscles firm. Lift your kneecaps while ensuring you do not harden the

lower part of your belly.

• STAY POSE• Strengthen the inner arches of your inner ankles as you lift them.• Now, imagine a stream of white light (energy) passing through your ankles, up to your inner thighs,

groin, spine, neck, all the way up to your head. Gently turn your upper thighs inward. Elongate the tailbone such that it is towards the floor. Lift the pubis such that it is closer to the navel.

• FINAL POSE• Look slightly upward.• Now breathe in and stretch your shoulders, arms, and chest upwards. Raise your heels, making sure

your body weight is on your toes.• Feel the stretch in your body right from your feet to your head. Hold the pose for a few seconds.

Then, exhale and release.

• Benefits ofTadasana• 1. This asana helps improve body posture.

2. With regular practice of this asana, your knees, thighs, and ankles become stronger.3. Your buttocks and abdomen get toned.4. Practicing this asana helps alleviate sciatica.5. This asana reduces flat feet.6. It also makes your spine more agile.7. It is an excellent asana for those who want to increase their height in their formative years.8. It also helps improve balance.9. Your digestive, nervous, and respiratory systems are regulated

• Contraindications of Tadasana • It is best to avoid this asana if you have the following problems:• 1. Headaches

2. Insomnia3. Low blood pressure

TOLASANA

• This asana gets its name from Tola (meaning scale) because it resembles the scale or the balance. In English, it is called the Scale Pose or the Balance Pose. It is also known as the Elevated Lotus Pose or the Lifted Yoga Pose. It is known to develop the bones and muscles in the body.

• Steps of Tolasana• INITIAL POSE• Start off this asana by sitting on your mat and assuming the cross-legged posture. Make sure that

your hips are higher than your knees so that you can easily slip into the Lotus Pose.• For this, you need to cross the foot of one leg over the thighs of the other, such that the heel of the

foot is set into the crease of the hip joint. You need to turn the sole up and lengthen the leg through the ankle. Now, bring the other foot on the other thigh, such that the heel touches the hip joint. But make sure the sole is turned upwards.

• STAY POSE• Flex your feet, and as you do that, make sure the ankles of both the feet are pressed down on your

thighs.• Place your hands beside your hips, and make sure your palms are pressed firmly down. When you are

ready, lift your buttocks off the ground.

• FINAL POSE• Hold the pose for about 30-60 seconds. Then, come down, and gently release the pose. Although you

don’t necessarily have to repeat the pose with the other leg up in the Lotus Pose, make sure you alternate the legs each time you practice the asana.

• Benefits ofTolasana• Your outer hip and the muscles in the legs get stretched.• It helps engage your abdominal muscles and tones them as well.• It helps to make your hands and the muscles of the upper shoulder

strong.• The core functionality gets a boost.• This asana creates a sense of balance and awareness in the body.• The mind is relieved of stress and anxiety.

• Contraindications of Tolasana• These are some points of caution you must keep in mind before you do

this asana.• You must avoid this asana if you have a wrist or a shoulder injury.• You must also avoid this asana if you have ankle or knee injuries.• Steer clear of this asana if you have tight thighs or hips.

ANANTASANA

• This asana ranges anywhere from a beginner to an intermediate level pose. It stretches the legs, and also qualifies as a balancing pose in the reclining position. Ananta literally means infinite, and it is one of Lord Vishnu’s many nicknames. Ananta is also the name of the 1000-headed serpent that Lord Vishnu rests on. This asana is also called Sleeping Vishnu Pose, Eternal One’s Pose, and also the Side-Reclining Leg Lift.

• Steps of Anantasana• INITIAL POSE• Lie flat on your mat and gently turn to the left. Steady yourself as you take this position by pressing

the outer part of your left foot and your heels firmly into the floor.• Raise your right arm over your head. Make sure that your arm is perpendicular to your body.

• STAY POSE• Use your left arm to support your head as you lift it off the floor and support it on your palms.• Bend your right leg at the knee, and reach for your big toe with the right arm. Grab it using the first

two fingers and the thumb.• Stay stable for a few seconds as you prepare to maintain balance.

• FINAL POSE• Exhale and stretch the right leg towards the ceiling. Stretch as far as you can, ensuring your arm and

leg are perfectly straight.• Hold this pose for a few seconds. Then, release. Wait for a few moments. Repeat this pose as you

turn to your right side, and do it with your left leg for the same amount of time.

• Benefits ofAnantasana• This asana tones the abdominal muscles, therefore improving digestion.• It stretches and strengthens the sides of your torso.• The spine as well as the leg muscles becomes more flexible.• The hamstrings also get stretched and strengthened.• You lose weight in your hips and thighs.• There is better circulation in your legs. It also helps in the development of the

pelvic region.• This asana helps cure hypertension, arthritis, colitis, hypertension, and sciatica.• It helps relieve stress and tension.• It also helps cure disorders related to the uterus, urinary bladder, ovaries, and

prostate.

• Contraindications of Anantasana• Avoid practicing this asana if you have pain in your neck or shoulders.• If you have spondylitis, slip disc, or sciatica, you must make sure you practice this

asana only under the guidance of an experienced teacher.

THANK YOU