YOGAASANA

Prepared By: Vimi GrewalE No.: A3013816032Semester: B.P.Ed 2nd Sem

FORWARD BENDING ASANA

Standing, Sitting, Lying

Standing Sitting Lying

Forward bending Hastapasana Paschimattasana Halasana

Backward bending Anjaneyasana Dhanurasana Matsyasana

Sideway bending Trikonasana Bharadvajasana Pavanamuktasana

Balancing Utthita Hasta padangustaysana

Vasisthasana

HastapadasanaDescription:-• 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 term is derived from the Sanskrit hasta, meaning "hand," pada, meaning "foot," and asana, meaning "posture."

HastapadasanaBenefits

• Effective to increase height

• Reduce belly fat and gives flat stomach

• Cures stomach disorder like constipation

• Strengthens the spine and brings flexibility

• Stop hair loss problems

• Increase blood circulation in the brain

• Beneficial to reduce menstrual problems

• Stimulates nervous system

• Improves body posture

PROCEDURE• Initial phase• Stand straight with an erect spine• Both the legs should touch each other• Execution phase• Now take a deep breath (inhale) and bring your both the hand

above your head. Hands should be straight• Now while breathing out (exhaling ), bend forward from your

waist and try to touch your feet with both the hands• Do not bend your knees. Your head should be in contact with

the knees• Follow through• Hold this position for few seconds and breathe normally• Now while inhaling come back to starting position• Repeat this for few times

CONTRA-INDICATIONSThose who are suffering from the following conditions should not practice Hastapadasana:

• high blood pressure, • spine problem, • hernia, • ulcer, • cardiac problem

PaschimottanasanaDescription:-• The name comes from the

Sanskrit words paschima (पश्चि�म, paścima) meaning "west" or "back" or "back of body", and uttana (उत्तान, uttāna) meaning "intense stretch" or "straight" or "extended", and asana (आसन) meaning "posture" or "seat".

PaschimottanasanaBenefits• It acts as a stress reliever• Reduces fatty deposits in the

abdomen• Remove anxiety, anger and

irritability• Calms the mind• Stretches the spine and

brings flexibility• Good for constipation and

digestive disorder• Useful for increasing height

PROCEDURE• Initial phase• Sit down straight with your legs together by stretching in front

of you. keep your head neck and spine erect.• Place the palms on your respective knees.• Execution phase• Now bend your head and trunk slowly forward to catch the

toes with the thumb, index and middle fingers without bending knees.

• Take a deep breath and exhale slowly. Try to touch your head to your both knees as shown in above image.

• Bend the arm and try to touch the elbow on the floor.• Follow through• Exhale completely and holding out your breath stay in this

posture for a few seconds.• After few seconds slowly return to your starting position.• Breathe normally.

CONTRA- INDICATIONS• Asthma

• Diarrhea

• Back injury: Only perform this pose under the supervision of an experienced teacher.

HALASANADescription:-•Without proper

rendering support, you may see question marks or boxes, misplaced vowels or missing conjuncts instead of Indic text. Halasana (/hʌˈlæsʌnʌ/; Sanskrit: हलासन; IAST: Halāsana) or Plow Pose is an asana.

HALASANA Benefits• Stretches all muscles and ligament

in the practitioner's calves and thighs, resulting in greater leg flexibility

• Therapeutic for leg cramps• Stimulates the practitioner's

thyroid, parathyroid, throat, lungs and abdominal organs

• Helps relieve gas and upper/lower back pain or discomfort

• Promotes good digestion• Stretches the practitioner's

shoulders and spine• Therapeutic for menopause,

infertility, insomnia, headache and sinusitis

• Relieves stress and fatigue

PROCEDURE• Initial phase• The practitioner lies on the floor, lifts the legs, and

then places them behind the head. • Execution phase• 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.

CONTRA- INDICATIONS• This asana can put significant strain on the cervical

spine, which does not normally undergo this type of stress, and can cause injury if not performed properly.

• Practicing this pose without leg support can lead to injury. To provide support for the legs, practitioners may elevate the feet on props such as blocks or on the seat of a chair instead placing the feet directly on the floor. As alternatives, simply lying on the back and raising the legs into a hamstring stretch, or doing a seated forward bend may be appropriate.

BACKWARD BENDING ASANA Standing, Sitting, Lying

MatsyasanaDescription:-• Matsyasana (mahtz-YAH-

sah-nah Sanskrit:मत्स्यासन; IAST: Matsyāsana) or Fish Pose is an asana. It is commonly considered a counterasana to Sarvangasana, or shoulder stand, specifically within the context of the Ashtanga Vinyasa Yoga Primary Series.

MatsyasanaBenefits

• Stretches the chest and neck

• Helps relieve tension in the neck and shoulders

• Provides relief from respiratory disorders by encouraging deep breathing

• Tones the parathyroid, pituitary and pineal glands

PROCEDURE• Initial phase• Lie flat on the back in the shava-asana. • Keeping the buttocks on the floor, inhale and raise the head,

shoulders, back and upper arms off the floor arching the back and raising the chest up. Tilt the head back and place the top of the head flat on the floor.

• Execution phase• Raise the elbows off the floor bring your hands up just below the

chest and join them at the palms with the fingers pointing straight up (form the anjali-mudra or salutation hand gesture). Hold for the duration of the inhale breath or breath gently through the nostrils to remain in the posture longer.

• Follow through• Return to the shava-asana.

CONTRA-INDICATIONS• Avoid this posture if you have high or low

blood pressure. •Migraine and insomnia patients should also

refrain from doing the Fish Pose. • Those who have had serious lower-back or

neck injuries are strongly recommended not to practice this pose.

AnjaneyasanaDescription:-• Anjaneyāsana is an

asana. The name Anjaneya is a matronymic for Hanuman whose mother's name is Anjani. The name crescent pose is typically used in English.

AnjaneyasanaBenefits

• To improve balance practice this pose facing a wall. Press the big toe of the front foot against the wall and stretch your arms up, finger tips to the wall.

PROCEDURE• Initial phase• From Downward-Facing Dog (Adho Mukha Svanasana), exhale and step your

right foot forward between your hands, aligning the right knee over the heel. Then lower your left knee to the floor and, keeping the right knee fixed in place, slide the left back until you feel a comfortable stretch in the left front thigh and groin. Turn the top of your left foot to the floor.

• Execution phase• Inhale and lift your torso to upright. As you do, sweep your arms out to the

sides and up, perpendicular to the floor. Draw the tailbone down toward the floor and lift your pubic bone toward your navel. Lift your chest from the firmness of your shoulder blades against the back torso

• Follow through• Take your head back and look up, being careful not to jam the back of your

neck. Reach your pinkies toward the ceiling. Hold for a minute, exhale your torso back to the right thigh and your hands to the floor, and turn your back toes under. With another exhale, lift your left knee off the floor and step back to Adho Mukha Svanasana. Repeat with the left foot forward for the same length of time..

CONTRA-INDICATIONS•Heart problems

DhanurasanaDescription:-•Dhanurasana (DAH-

noo-RAH-sah-nah [needs IPA]; Sanskrit:धनुरासन; IAST: Dhanurāsana), Bow Pose, or sometimes Urdva Chakrasana (Upward Wheel Pose) is an asana.

DhanurasanaBenefits• 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.• It provides relief from headache.

PROCEDUREInitial PhaseFirst the practitioner should lie prone and grasp the feet to lift the leg and chest to form a bow. Follow throughRemain in this position for some time and then return to the previous position.

CONTRA- INDICATIONS• High or low blood pressure

•Migraine

• Insomnia

• Serious lower-back or neck injury

SIDE TWIST ASANA STANDING, SITTING, LYING

BharadvajasanaDescription:-• The asana dedicated to

sage Bharadvāja who was one of the Saptarshis (Seven Great Sages Rishi) in the present Manvantara; the others being Atri, Vashishtha, Vishvamitra, Gautama, Jamadagni and Kashyapa. Bharadvāja was also the father of Drona who was a master of advanced military arts and the royal guru to Kauravas, Pandavas and the Devastras., the princes who fought the great war which is the subject of the Mahābhārata.

BharadvajasanaBenefits• Stretches:• Spine,• Shoulders and• Hips.• Massages the abdominal

organs.• Improves digestion.• Relieves:• Lumbago,• Cervicalgia, • Sciatica.• Reduces stress.

PROCEDURE• Initial phase• The legs are bent at the knees, dropping them to the left,

bringing the feet to the right hip.• Execution phase• The right foot end top down on the floor and cradling the

left ankle within the arch of the right foot.• The torso is rotated 45° to the left.• The right arm is straightened and the hand is inserted under

the left knee.• Follow through• The legs are released, returning to dandasana for a few

moments to release the knees.• Repeat on the left side.

CONTRA-INDICATIONS• For correct spinal alignment it is necessary that

both buttocks be in contact with the floor. If the twisting causes one to tilt onto the buttock on the tilting side, a folded mat should be placed under the other buttock to allow one to relax with both buttocks on the floor.

• If one slouches, the spine is not kept straight and the twist will be far less effective.

TrikonasanaDescription:-• Trikonasana (trih-koh-

NAH-sah-nah [needs IPA]; Sanskrit:त्रि�कोणासन; IAST: trikoṇāsana) or Triangle Pose is an asana. Variations include utthita trikonasana (extended triangle pose), baddha trikonasana (bound triangle pose) and parivrtta trikonasana (revolved triangle pose).

TrikonasanaBenefits:

• Strengthens neck, shoulders, spine, legs and ankles

• Improves circulation of the blood

• Tones the spinal nerves

• Eases backache, indigestion, flatulence and gastric problems

PROCEDURE• Initial phase• Trikonasana is usually performed in two parts, facing left, and then facing right. • Execution phase• The practitioner begins standing with the feet one leg-length apart, knees unbent, turns

the right foot completely to the outside and the left foot less than 45 degrees to the inside, keeping the heels in line with the hips.

• The arms are spread out to the sides, parallel to the ground, palms facing down; the trunk is extended as far as is comfortable to the right, while the arms remain parallel to the floor.

• Once the trunk is fully extended to the right, the right arm is dropped so that the right hand reaches the shin (or a block or on the floor) to the front (left side) of the right foot, with the palm down if flexed.

• Follow through• The left arm is extended vertically, and the spine and trunk are gently twisted

counterclockwise (i.e., upwards to the left, since they're roughly parallel to the floor), using the extended arms as a lever, while the spine remains parallel to the ground.

• The arms are stretched away from one another, and the head is often turned to gaze at the left thumb, slightly intensifying the spinal twist. Returning to standing, the bend is then repeated to the left.

CONTRA-INDICATION• Trikonasana is usually performed in two parts, facing left, and then

facing right. • The practitioner begins standing with the feet one leg-length apart,

knees unbent, turns the right foot completely to the outside and the left foot less than 45 degrees to the inside, keeping the heels in line with the hips.

• The arms are spread out to the sides, parallel to the ground, palms facing down; the trunk is extended as far as is comfortable to the right, while the arms remain parallel to the floor.

• Once the trunk is fully extended to the right, the right arm is dropped so that the right hand reaches the shin (or a block or on the floor) to the front (left side) of the right foot, with the palm down if flexed.

• The left arm is extended vertically, and the spine and trunk are gently twisted counterclockwise (i.e., upwards to the left, since they're roughly parallel to the floor), using the extended arms as a lever, while the spine remains parallel to the ground.

• The arms are stretched away from one another, and the head is often turned to gaze at the left thumb, slightly intensifying the spinal twist. Returning to standing, the bend is then repeated to the left.

PavanamuktasanaDescription:-• The name comes from

the Sanskrit words pavan meaning wind", mukta meaning "relieve" and asana (आसन) meaning "posture" or "seat"

PavanamuktasanaBenefit:• It helps in passing the

gas, which is blocked in your intestine. • It creates space for fresh

air in the body to create maximum utilization of the bodily resources. • This improves the

digestion system and helps have good motion.

PROCEDURE• Initial phase• Lie flat on your back and keep the legs straight and relax breath

deeply and rhythmically.• Execution phase• Inhale slowly and lift the legs and bend in the knee. Bring

upwards to the chest till your thigh touches to stomach• Hug your knees in place and lock your fingers.• Try to touch the knee with your nose tip. This is not easy in first

time. But regular practice you can do this. Hold this position for 20 to 30 seconds. You can extend it till 1 minute as per your capability.

• Follow through• Now exhale slowly and come back to the original position that is

Shavasana (Lie straight)• This is very beneficial for stomach abs. The results are very

impressive.• Practice 3 to 5 cycles each day.

CONTRA- INDICATIONS

Those suffering with following conditions should not do this asana:

• high blood pressure, • Slip disc, • Ulcer should. • In pregnancy and menstruation women should

not practice this.

BALANCINGSTANDING, SITTING, LYING

VasisthasanaDescription:-• The full version of this

pose is taught with the top leg raised perpendicular to the floor. Since that posture is too advanced for most beginners, we have a modified version told here that is suitable for any yogi.• Getting Into Side Plank

Pose

Vasisthasana• Benefits

• Strengthens the arms, belly, and legs

• Stretches and strengthens the wrists

• Stretches the backs of the legs (in the full version described below)

• Improves sense of balance

PROCEDURE• Initial phase• Come into Dandasana (Plank pose).• Slowly shift your weight on the right arm and foot as you swing your left

arm and foot on it.• Execution phase• Rest the left foot on the right foot and let the left arm rest on the hip.• The right hand should be a little in front of the shoulder and not exactly

below it. Also, ensure that the palm is pressed firmly against the floor and the arm is not bent.

• As you inhale, slowly raise your left arm till it is perpendicular to the floor with fingertips pointing towards the ceiling.

• Now turn your neck towards the raised arm and gaze at the fingertips for a few breaths.

• Follow through• As you exhale, bring the arm down to rest on the hip.• Slowly come back into Dandasana and rest for a few breaths.• Repeat the process on the other side.

CONTRA-INDICATION

•Students with serious wrist, elbow, or shoulder injuries should avoid this pose.

Utthita Hasta Padangustasana

Description:-

• Utthita Hasta Padangustasana is an Asana. It is translated as Extended Hand to Big Toe Pose from Sanskrit. The name of this pose comes from "utthita" meaning "extended", "hasta"meaning "hand", "pada" meaning "leg" or "foot", "angusta"meaning "big toe", and "asana" meaning "posture" or "seat".

Utthita Hasta Padangustasana

•Benefits

• Strengthens the legs and ankles

• Stretches the backs of the legs

• Improves sense of balance

PROCEDURE• Initial phase• From Tadasana, bring your left knee toward your belly.• Execution phase• Reach your left arm inside the thigh, cross it over the front

ankle, and hold the outside of your left foot. If your hamstrings are tight, hold a strap looped around the left sole.• Firm the front thigh muscles of the standing leg, and press the

outer thigh inward.• Inhale and extend the left leg forward. Straighten the knee as

much as possible. If you’re steady, swing the leg out to the side. Breathe steadily; breathing takes concentration, but it helps you balance.• Follow through• Hold for 30 seconds, then swing the leg back to center with an

inhale, and lower the foot to the floor with an exhale. Repeat on the other side for the same length of time.

CONTRA-INDICATION

•Ankle or low back injuries

Thank You