ASPESS, M.P.Ed - 2017 batch( AMITY UNIVERSITY)
- 3. WHAT IS YOGA ? ď The word âyogaâ essentially means, âthat which brings you to realityâ. Literally, it means âunion.â Union means it brings you to the ultimate reality, where individual manifestations of life are surface bubbles in the process of creation. Right now, a coconut tree and a mango tree have popped up from the same earth. From the same earth, the human body and so many creatures have popped up. It is all the same earth. ď Yoga means to move towards an experiential reality where one knows the ultimate nature of the existence, the way it is made.
- 4. WHAT IS ASANAS ? âAsana is yoga pose or posture or position of the body. Patanjali in ashtanga yoga defines asanas as Steady & Comfortable pose. Benefits of Asanas / Yoga Poses. A healthy & peaceful body is the starting point for advance practicesâ
- 5. CHAKRASANA
- 6. DESCRIPTION ď In the general form of the asana, the practitioner has hands and feet on the floor, and the abdomen arches up toward the sky. It may be entered from a supine position or through a less rigorous supine backbend, such as Setu Bandha Sarvangasana (Bridge Pose).
- 7. BENEFITS ď The stretching in Chakrasana helps to tone and strengthen muscles in the back and calves, and is also said to relieve tension and stress in people who sit for long times in front of a desk or computer. ď CONTRAINDICTION ď Back injury : People suffering from lower back injuries, like Spondylitis, Cervical pain or any kind of back & spinal problems should not do this pose
- 9. ARDHA CHAKRASANA DESCRIPTION Ardha Chakrasana is an intermediate asana that can help to prepare the body & mind for deeper backends & heart â opening postures like chakrasana (wheel pose). The name is derived from the Sanskrit ardha, meaning âhalfâ, chakra, meaning âwheelâ, & asana, meaning âposeâ. PROCEDURE ď Initial Stage: Stand straight with feet together & arms alongside the body. ď Balance your weight equally on both the feet . ď STAY While breathing in, extend your arms overhead, palms, facing each other. RETURNING STAGE ď While breathing out, gently bend backward pushing the pelvis forward, keeping the arms in the line with the ears, elbow & knees straight, head up, & lifting your chest towards the ceiling. ď Hold ď While breathing in come to the same position. ď On breathing out, bring the arms down & relax.
- 10. BENEFITS ď Stretches the front upper torso. ď Tones the arms & shoulder muscles. CONTRADICTIONS OF (ARDHA CHAKRASANA) ď Those with serious hip or spinal problems should avoid this asana as well as those with high blood pressure & brain ailments. ď Peptic or duo denal ulcers & hernia patients should avoid this pose. ď Even the pregnant women should avoid this pose.
- 12. TADASANA DESCRIPTION Tadasana is a simple standing asana, which forms the basis for all the standing asanas. It is performed at the beginning & end of all the surya namaskara sequence & is a key asana for all yoga practices. PROCEDURE Initial pose: Stand with your feet together & your arms at your sides. Press your weight evenly across the balls & arches of your feet. Breathe steadily & rhythmically. Draw your awareness. Focus on the present moment, letting all worries & concerns fade away. Press your big toes together (separate your heels if you need to). Lift your toes & spread them apart. Then place, them back down on the mat, one at a time. If you have trouble balancing, stand with your feet six inch apart (or wider). Draw down through your heels & straighten your legs. Ground your feet firmly into the earth pressing evenly across all four corners of both feet. STAY Then, lift your ankles & the arches of your feet. Squeeze your outer shins toward each other. Draw the top of your thighs up & back, engaging the quadriceps. Rotate your thighs slightly inward, widening your sit bones. Tuck in your tail bones slightly, but donât round your lower back. Lift the back of your thighs, but release your buttocks. Keep your hips even with the center line of your body. RETURNING POSE Bring your pelvis to its neutral position. Do not let your front hip bone point down or up; instead, point them straight forward. Draw your belly in slightly. As you inhale, elongated through your torso. Exhale & release your shoulder blades away from your head, toward the back of your waist. Broaden across your collarbones, keeping your shoulders in line with the sides of your body.
- 13. BENEFITS ď Improves posture ď Strengthens thighs, knees & ankles ď Increases awareness ď Steadies breathing ď Increases strength, power & mobility in the feet, legs & hips ď Firms abdomen & buttocks. ď Relieves sciatica ď Reduces flat feet CONTRADICTIONS OF TADASANA It is best to avoid this asana if you have following problems:- 1. Headaches 2. Insomnia 3. Low blood Pressure
- 15. PAWANMUKTASANA DESCRIPTION This yoga pose, as its name suggests, is excellent for releasing abdominal gas. Pawanmuktasana is pronounced as PUH- vuhn-mukt-AAHS-uh-nuh Pawana = wind, mukta = relieve or release, Asana = Posture or pose. PROCEDURE Initial Stage: Lie on your back with your feet together & arms beside your body. Breathe in & as you exhale, bring your right knee towards your chest & press the thigh on your abdomen with clasped hands. BENEFITS ď Strengthens the back & abdominal muscles. ď Tones the leg & arm muscles ď Massages the intestines & other organs in the abdomen ď Helps in digestion & release of gas ď Enhances blood circulation in the hip joints & eases tension in the lower back CONTRAINDICATIONS Avoid practicing Wind-Relieving Pose (Pawanmuktasana) if you are facing the following health issues: high blood pressure, heart problem, hyperacidity, hernia, slip disc, testicle disorder, mensurational, neck & back problems, & after the second trimester of pregnancy.
- 16. Vrikshasana
- 17. Vrikshasana DESCRIPTION Vrikshasana has taken from Sanskrit word Vrska ( ाŕĽŕ¤ŕĽŕ¤ˇŕ¤žŕ¤¸ŕ¤¨). It comprises two words Vriksh means tree and asana indicating towards a Yogic posture. If somebody pronounced Vrikshasana, it should be as vrik-shah-sana. While performing, STAY Place your hands on your legs, whenever they reach, without forcing. If you can, take hold of your toes & pull on them to help you go forward. Breathing in, lift your head slightly & lengthen your spine. Breathing out, gently move the navel towards the knees. RETURNING STAGE Stretch the arms out in front of you. While breathing in, with the strength of your arms come back up to the sitting position. Breath out & lower the arms. Stand erect. Keep the feet together. Fold the right leg and placed it at the top of left thighs with the toes of right leg should pointed downwards. The right leg should perpendicular to the left leg. Extend your arms above your head. Inhale and try to make Namaskar mudra with your palms.
- 18. BENEFITS ď It stretches the entire body from toes to fingers, thus invigorates you. ď It gives tranquillity to your mind thus good for those who are facing the problem of depression and anxiety. ď It increases your stamina, concentration and immunity. ď It is good for your hips as it helps to open it. ď It is beneficial for those who are experiencing sciatica. But one should practice it under the supervision of a yoga expert. . PRECAUTIONS A person who is suffering from folowing should not do that ď High blood pressure ď Low blood pressure ď Migraine ď Insomnia ď Acute knee problems ď Hip injury
- 19. HALASANA
- 20. HALASANA DESCRIPTION This pose prepares the âfieldâ of the body & mind for deep rejuvenation. Halasana is pronounced as hah-LAHS-uh-nuh. Parsva Halasana is an advanced variation of the Halasana. PROCEDURE 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 Continue to breath normally & support your hips & 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. RETURNING POSE Hold this pose & let your body relax more & 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.
- 21. BENEFITS ď Strengthens & opens up the neck, shoulders, abs & back muscles. ď Calms the nervous system, reduces stress & fatigue. ď Tones the legs & improves leg flexibility. ď Stimulates the thyroid gland & strengthens the immune system. ď Helps women during menopause. CONTRAINDICTIONS (PLOW POSE) ď Avoid practicing Plow Pose (Halasana) if you have injured your neck or suffering from diarrhea & high blood pressure. ď Ladies should avoid practicing Plow pose .
- 23. TRIKON ASANA DESCRIPTION Trikonasana is a standing yoga posture that requires strength, balance & flexibility. In this posture, both arms extend with the legs spread apart & one foot turned at a 90 degree angle. The upper body bends toward the lead foot so that one arm reaches toward the ground & the other toward the sky. PROCEDURE ď Initial pose: Stand straight, separate your feet comfortably wide apart (about 31/2 to 4 feet) ď Turn your feet right foot out 90 degrees & left foot in by 15 degrees. ď Now align, the center of your right heel with the center of your arch of left foot. STAY Ensure that your feet are pressing the ground & the weight of your body is equally balanced on both the feet. Inhale deeply & 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 come down towards floor. Keep both the arms in a 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 towards the ceiling, in line with the tops of your shoulder. RETURNING POSE Stretch maximum & be the steady. Keep taking in long deep breaths. With each other exhalation, relax the body more & more. Just be with the body & the breath. As, you inhale, come up, bring your arms down to your sides, & straighten your feet.
- 24. BENEFITS ď Strengthens the legs, knees, ankles, arms & chest ď Stretches & opens the hips, groins, hamstrings, calves, shoulders, chest & spine. ď Increases mental & physical equilibrium ď Helps improve digestion ď Reduces anxiety, stress, back pain & sciatica. CONTRADICTIONS OF THE TRIKONASANA Avoid doing this pose if you are suffering from migraine, diarrhea, low or high blood pressure, or neck & 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.
- 25. B. BHUJANGASANA (COBRA POSE)
- 26. BHUJANGASANA (COBRA POSE) DESCRIPTION The meaning of Bhujang is cobra & asana means yoga pose. Bhujangasana is the stretching yoga exercise of the front torso & the spine. Bhujangasana is the final stage when the cobra is ready to attack its prey by raising its hood; hence the name is cobra pose. Cobra pose is one of the most important back bending yoga asana, which has numerous health benefits ranges from head to feet. PROCEDURE Initial Stage: Lie down on the stomach by keeping your legs together. Make a gap of 1-2 feet between the legs if somebody has backache. STAY Put your palms besides your shoulder & the head should rest on the ground RETURNING STAGE With inhaling raise your head up to your navel region & try to see the roof. Maintain the position till 10 to 60 seconds with steadily inhaling & exhaling. Come to the original position slowly with deep exhalation. Repeat the process for 3 to 5 times.
- 27. BENEFITS ď Stretches muscles in the shoulders, chest & abdominals. ď Decreases stiffness of the lower back. ď Strengthens the arms & shoulders. ď Increase flexibility. ď Improves menstrual irregularities. ď Elevates mood. ď Firms & tones the buttocks. Stimulates organs in the abdomen, like the kidneys. ď Relieves stress & fatigue. Opens the chest & helps to clear the passages of the heart & lungs. Improves circulation of blood & oxygen, especially throughout the spinal & pelvic regions. ď Improves digestion ď Strengthens the spine ď Helps to ease symptoms of asthma. PRECAUTIONS ď Do not overdo the back bend. ď Be patient or gradually develop the posture. ď Jerk should be avoided. ď Before attempting this posture, you can do simple & easier version of this posture.
- 28. Sarvangasana
- 29. ď DESCRIPTION ď Lying on the back with the hands under the mid- back, the legs and lower body are lifted so that the weight of the body is supported on the head, neck, shoulders and upper arms. The gaze is towards the toes and the sagittal and transverse line of the head is perpendicular with the midsagittal and midfrontal line of the body.
- 30. ď Benefits ď Blood circulatory system, respiratory system and digestive system will be vivified. ď 2. While practicing this yoga pose more blood flows into throat, thyroid gland will be invigorated. ď 3. Sexual disorders are cured easily. ď 4. It rectifies disorders in ears, nose and throat. ď 5. Diseases at the bottom and around the heels are cured. ď Contraindications and cautions ď The asana is contraindicated for high blooD pressure, whiplash, menstruation, angina, and spinal weakness caused by conditions such as arthritis or osteoporosis. ď The weight placed on the cervical spine may mean a risk of neck injury, particularly if the asana is not done properly.
- 31. BAKASANA
- 32. DESCRIPTION ď The crane pose in yoga, also known as the Bakasana, is a compact arm balancing posture that helps in strengthening the arms as well as the abdominal organs. The anatomical focus of this pose is the wrists.
- 33. ďBENEFITS ď It helps in strengthening the wrists and arms. ď It stretches the upper back and increases the flexibility and elasticity of the spine. ď It strengthens and tones various muscles and organs in the abdominal region. ď It also opens up the groin region. ď The sense of balance, concentration, and co-ordination improves by practicing this posture regularly. ď CONTRAINDICTIONS ď The asana is contraindicated for high blooD pressure, whiplash, menstruatio n, angina, and spinal weakness caused by conditions such as arthritis or osteoporosis. ď The weight placed on the cervical spine may mean a risk of neck injury, particularly if the asana is not done properly.
- 34. REFERENCES www.Wikipedia.org ď www.naturehomeopathy.com ď www.sarvyoga.com ď www.gyanunlimited.com ď www.artofliving.org