Avideep singh

ASANA YOGA
Name- Avideep singh
Class- B.p.ed 2nd semester
Enrollement no.-A3013816027
Refrence- Truth star, yoga journal, sarvyoga,wikipedia
etc..

Asana means holding the body in a particular
posture to bring stability to the body and poise to the
mind. Yog asanas are simple actions for keeping the
internal and external parts of the body in good health.
No activity can be performed well so long as the
internal and external parts of the body are not in good
health.
Asana meaning

movement standing sitting lying
forward uttatasana Janushirasan
a
halasana
back anuvittasana ustrasana dhanurasana
side chandraasan
a
parighasana anantasana
balance tadasana bakasana anantasana

procedure
 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.
 1.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.
 2.Now breathe out and gently bend down from the hips (not the waist)
and place your chest and stomach on your thighs.
 3.f 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.
 4.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
•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.

Contra-indications
1. 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 hamstrings
c) Sciatica
d) Glaucoma or a detached retina
•2. 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

procedure
 step1. Sit down on the floor and spread your left leg straightly don’t
bend your knees. You shouldn’t bend the spine and heel must be
placed on the floor and the fingers must face upward.
 Step 2: Fold your right leg inside; right leg’s heel should touch the left
leg’s thigh or the sexual organ.
 Folded right leg and stretched left leg will be looking like
an English letter ‘L‘. Hold the left leg’s feet by the two
hands lift your head. Then touch the left leg’s knee by the
head. In this pose exhale the breath don’t inhale.
 Step 4: Gradually inhale and lift your head. At that time
your hands should hold the feet. Then bow your head and
exhale. Likewise make straight your right leg and fold your
left leg. Then do the asana, exhale at the time of touching
the knee and inhale while bringing your head upward.

Somebody will bend the knees, while bringing their
head down. This is wrong. It is difficult at the
starting stage but your head should be come
downward, you shouldn’t bend the knees, it should
be straight.
After completing the first round, again start the
asana from the first and repeat it for three to four
times. Follow the above mentioned method for
doing this asana

Benefits
 Janushirasana is the best yoga exercise to reduce
belly fat.
 This asana strengthens the hip bone and pingala
nerves. So the hip and leg pains will be diminish.
 The stomach muscles will become strengthen and the
small and large intestines are stretched and get
refreshment effective work will be done. You can get rid
from the constipation problem.
 While stretching the left leg the pancreas which is in
the left side is accelerated and the diabetes disease is
defeated.

Contra-indications
 Those suffering from hernia, colitis and slipped
disc should avoid this asana. This asana helps to
massage the heart and the abdominal organs. It is
very useful in reducing excess fat in the abdomen,
hips and thighs. It cures constipation, dyspepsia,
seminal weakness, and belching and digestive
disturbances. It also helps overcome several
menstrual disorders.

procedure
 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.
 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.
 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

Benefits
 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
.

Contra-indications
 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. Menstruation
c. 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.

Procedure
 Begin by standing at the top of your mat in Mountain Pose with
your feet hip-distance apart.
 Engage all of the muscles in your legs, focus on drawing your
knee caps up. Keep your tailbone tucked under, belly drawn in,
and heart forward.
 Release the tension in your shoulders and stand tall, reaching up
through the crown of your head.
 Place the palms of your hands on your lower back, with your
fingers pointing towards the ground, as you draw your elbows
together.
 Take an inhale as you lift up tall through the crown of your head
and focus on drawing your belly in, keeping your core strong.
 Exhale to arch your spine back, only go as far as feels comfortable
for your body. You can keep your neck in line with your spine,
looking forward, or drop your head all the way back.

Benefits
 Standing backbend is a wonderful heart-opening
pose. It helps to release tension, especially in the
neck and shoulders. This pose helps to open up
the respiratory system for deeper, fuller breath.
 Standing Backbend is also a fantastic preparatory
pose for any deep backbend like Wheel, Bow
or Camel pose.

Contra-indications
 Avoid if u had back injury or nrck injury
 Donot rush into the pose
 Do not force the back bend beyond wat you can

Procedure
 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.
 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.
 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
 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.

Contra-indications
 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.

Procedure
 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.
 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.
 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
 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

Contra-indications
 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.


Procedure
 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.
 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.
 Hold the pose for a few seconds. Release and repeat on the other
side

Benefits
 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.

Contra-indications
 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

Procedure
 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.
 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.
 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
 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.

Contra-indications
 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.

Procedure
 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.
 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.
 Exhale and stretch the right leg towards the ceiling. Stretch
as far as you can, ensuring your arm and leg are perfectly
straight.

Benefits
 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.

Contra-indications
 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.

Procedure
 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.
 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.
 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
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

Contra-indications
 It is best to avoid this asana if you have the
following problems:
 1. Headaches
2. Insomnia
3. Low blood pressure

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.

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

Contra-indications
 1) Do not practice this yoga pose if you have a
carpal tunnel syndrome (a lot of pain and
weakness in the fingers and wrists), as it may
aggravate the problem.
 2) In pregnancy do not attempt this pose.
 3) If you have high blood pressure, avoid this yoga
pose.

Avideep singh

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