Complete Ashanas

Neck: Movement 1 Aim - To increase the flexibility and stamina of neck muscles.
s. Precaution - People with neck problems like spondilytis should avoid forward bending. Procedure - Sit in the Vajrasana Position, keep your neck straight, then slowly but without jerk bend your neck forward as much as possible, back to normal position then bend it backward and then back to normal, then to the right and to the left.
Neck Movement (Kanthasanchalana) Type 1 Neck: Movement 2 -
Aim - To increase the flexibility and stamina of neck muscles. Precaution - People with neck problems like spondilytis should avoid forward bending. Procedure - Sit in the Vajrasana Position, keep your neck straight, then slowly but without jerk start rotating neck clockwise from left shoulder to backwards then to the right shoulder and to front. Repeat this in anticlockwise direction starting from right shoulder.
Neck Movement (Kanthasanchalana) Type 2 TOP
----------------------------------------------------------------------------------Shoulder: Movement 1 Aim - To increase the flexibility and stamina of shoulder & back muscles. Precaution - No specific precautions. Procedure - Sit in the Vajrasana Position, keep your body straight, with arms by side. Then slowly but without jerk lift your both shoulders upwards as much as possible near to ears, back to normal position. Benefits - This posture is useful for people with back problems.
Shoulder Movement (Skandhasanchalana) Type 1
Shoulder: Movement 2 Aim - To increase the flexibility and stamina of shoulder and back muscles. Precaution - No specific precautions. Procedure - Sit in the Vajrasana position, keep your body straight, fold you hands and place left fist on left shoulder and right fist on right shoulder, bring both your elbows together near chest, then slowly but without jerk rotate both these arms in opposite direction, (left arm anticlockwise and right arm clockwise) Repeat this in opposite direction (right arm anticlockwise and left arm clockwise). Benefits - This posture is useful for people with back problems.
Shoulder Movement (Skandhasanchalana) Type 2 TOP
----------------------------------------------------------------------------------Hand: Movement 1 -
Aim - To increase the flexibility and stamina of hand & shoulder muscles. Precaution - If you feel strain while lifting your hands above ground then do this with your hands resting on ground.
Hand Movement (Hastasanchalana) Type 1 Procedure - Relax in Shavasana position, keep your hands 6 inches away from your body, legs separated with 12 inch distance between them, lift your hands 1 to 1.5 inch above ground and slowly rotate them towards head without bending elbows, keep the hands parallel to the ground till both the palms meet, place left palm on right palm and stretch hands upwards and legs downwards for 5 to 10 seconds, then slowly but without jerk rotate both the hands back to the normal position via the same path. Benefits - This posture is useful in increasing the strength of neck, shoulders and the stretching helps retain normal posture. Hand: Movement 2 Aim - To increase the flexibility and stamina of hand & shoulder muscles. Precaution - do not bend elbows while doing this. Hand Movement (Hastasanchalana) Type 2
Procedure - Relax in Shavasana position, keep your hands 6 inches away from your body, legs separated with 12 inch distance between them, raise your hands above
ground and slowly take them towards head without bending elbows, place both hands on the ground, stretch hands upwards and legs downwards for 5 to 10 seconds. Then slowly but without jerk bring both the hands back to the normal position via the same path. Benefits - This posture is useful in increasing the strength of neck, shoulders and hands, the stretching helps retain normal posture.
Hand: Movement 3 Aim - To increase the flexibility and stamina of hand & shoulder muscles. Precaution - If you feel strain while lifting your hands above ground then do this with your hands resting on ground. The movements should be slow and continuous. Procedure - Relax in Shavasana position, keep your hands 6 inches away from your body, legs separated with 12 inch distance between them, lift your hands 1 to 1.5 inch above ground and slowly rotate them towards head without bending elbows, keep the hands parallel to the ground till both forearms cross, in this same cross position raise the arms above and on to the stomach, then slowly bring both the hands back to the normal position. Benefits - This posture is useful in increasing the strength of neck, shoulders and the stretching helps retain normal posture. TOP
Hand Movement (Hastasanchalana) Type 3
----------------------------------------------------------------------------------Leg: Movement 1 Aim - To increase the flexibility and stamina of legs & hip muscles. Precaution - The movements should be slow & continuous. Procedure - Relax in Supine position, keep your hands around head rotating them side ways, then lift your left leg and bring it near to the hip, repeat this procedure for the right leg. Then slowly bring both the hands back to the normal position. Benefits - This helps development of the leg muscles and hip joints. Leg Movement (Padasanchalan)
Type 1
Leg: Movement 2 Aim - To increase the flexibility and strength of legs & hip muscles. Precaution - The movements should be slow & continuous. Do not bend the knees. Procedure - Relax in Supine position, keep your hands close to your body, then lift your left leg 30 to 40 degrees above ground level and rotate it in the clockwise direction without bending knees, repeat this procedure for the right leg. Benefits - This helps leg muscles and hip joints.
Leg Movement (Padasanchalana) Type 2 Leg: Movement 3
Aim - To increase the flexibility and stamina of legs & hip muscles. Precaution - The movements should be slow & continuous. Do not bend the knees. Procedure - Relax in Supine position, Move your hands around and place them at shoulder height, parallel to the ground, then lift your left leg and turn it to the right side as far as possible touching the ground. Repeat this procedure for the right leg. Then slowly bring both the hands back to the normal position. Benefits - This helps leg muscles and hip joints.
Leg Movement (Padasanchalana) Type 3 TOP ----------------------------------------------------------------------------------Knee: Movement 1 Aim - To increase the flexibility and strength of knee & waist muscles. Precaution - The movements should be slow & continuous. Procedure - Relax in Supine position, Move your hands around your head, then bend your left leg in knee and rest foot near to hips , then turn the knee to the right side as far as possible. Repeat this procedure for the right leg. Then slowly bring both the hands back to the normal position. Benefits - This helps knee joints and hip joints.
Knee Movement (Janusanchalan) Type 1
Knee: Movement 2 Aim - To increase the flexibility and strength of knee & waist muscles. Precaution - The movements should be slow & continuous, don't take unnecessary strains while performing this exercise. Procedure - Relax in Supine position, Move your hands around your head, then bend your legs in knee and rest feet near to hips , then turn the legs to the left side as far as possible, touch the left knee to the ground and turn the neck to the right side and relax all the muscles, continue normal breathing, then slowly bring both the hands back to the normal position. Benefits - This helps knee joints, hip joints and also the spinal column.
Knee: Movement 3 -
Aim - To increase the flexibility and strength of knee & waist muscles . Precaution - The movements should be slow & continuous, don't take unnecessary strains while performing this exercise. Procedure - Relax in Supine position. Move your hands around your head, then bend your legs in knee and rest feet near to hips , keep 12 inches distance between them, then turn the left leg to the right side to touch the right toe, press the right leg to the left thigh, relax all the muscles, continue normal breathing. Repeat this for right leg, then slowly bring both the hands back to the normal position.
Benefits - This helps knee joints, hip joints and also the spinal column.
PREPARATORY MOVEMENT Yogic practices create lot of strain on different organs or parts of the body, our body should have enough strength to bear this, one should build this stamina with practice. The preparatory movements provide just the same and help you build the necessary strength and prepare the whole body for Yogasana. Following precautions should be taken while performing these movements 1. Movements should be without jerk or swings. 2. Movements should be slow and smooth. 3. Movements to be tuned with breathing. Normal Breathing Principles 1. When the physical movements is in the direction of gravitational pull, i.e. downwards, exhaling should take place. 2. During upward movement, inhaling should take place. 3. When there is no movement, normal breathing should be resumed. Preparatory Movements preposition Stand with 1 to 1.5 feet distance between legs, hands straight and resting the palms on the sides of the thighs, look straight. This posture makes balancing of the body easy.
Preparatory Movement 1
Preparatory Movement 1 1. In preposition, inhaling raise both the hands above the head slowly keeping the distance same between them. 2. Then exhaling slowly start bending down in the waist till the palms touch the ground, keep the head pressed towards the knees. 3. Inhaling raise the waist and take position as in 1.
4. Exhailing bring the arms back to the normal preposition.

Preparatory Movement 21. In preposition, inhaling raise both the hands from sides, slowly bringing them at shoulder height and parallel to the ground. 2. Then exhaling slowly start bending forward in the waist, touch the thumb of right foot by your left hand, keeping the right arm straight above. 3. Inhaling take position as in 1. 4. Then exhaling slowly start bending forward in the waist, touch the thumb of left foot by your right hand keeping the left arm straight above. 5. Inhaling take position as in 1.
6. Exhaling bring the arms down to the normal preposition.

Preparatory Movement 31. In preposition, inhaling raise both the hands from sides slowly bringing them at shoulder height and parallel to the ground. 2. Then exhaling slowly start turning to the left in the waist keeping the arms and shoulder in straight line. At the same time keep knees straight and feet firmly on ground. 3. Inhaling take position as in 1. 4. Then exhaling slowly start turning to the right in the waist keeping the arms and shoulder in straight line. At the same time keep knees straight and feet firmly on ground. 5. Inhaling take position as in 1.

Preparatory Movement 4 1. In preposition, inhaling bring both the hands on waist in such a way that fingers come to the front side and thumb to the back. 2. Then exhaling slowly start bending forwards in the waist keeping knees straight. Try to bring the head between the legs. 3. Inhaling take position as in 1. 4. Then exhaling slowly start bending backwards in the waist keeping knees straight. Try to bend as much as possible and maintain your balance. 5. Inhaling take position as in 1. 6. Exhaling bring the arms down to the initial position. Preparatory Movement 5
Preparatory Movement 5 1. In preposition, inhaling bring both the hands on waist in such a way that fingers come to the front side and thumb to the back. 2. Then exhaling slowly start bending the head and the body in the waist to the left keeping knees straight. Pay attention to the right side which gets strain from head to ankle. 3. Inhaling take position as in 1. 4. Then exhaling slowly start bending head and body in the waist to the right, keeping knees straight. Pay attention to the left side which gets strain from head to ankle. 5. Inhaling take position as in 1.

Standing Position - Yoga Postures or Asana in standing position Stand erect with the feet quite close together, heels and the big toes touching each other. Hands touching thighs, this position helps achieve stability of pulse. VEERASANA 1 2
Posture
Pre position Procedure
Vira means brave. The way a brave man takes position while attacking his enemy, the similar position is formed in this asana, hence it is called as Virasana. Standing Position. 1. Take the left foot forward and place the left foot on the floor at th e maximum distance from the initial position. 2. Bring both the hands together, join the palms and place them on the knees of the left leg. Bend the left leg in the knee in such a way that the thigh and the calf come in 90 degrees. Keep the right leg straight. 3. Raise the joined hands up and take them back above the head and then without bending the hands in the elbows, bend the head backward and keep the sight backward down. The front leg should be bent in 90 degrees angle and the back leg should be straight. Keep the toes frontward. The back leg, the back, the neck and both the hands form a very good arch in this position and this forming of arch is desirable, too. The body should be weighed backward and keeping the arms near the ears, the neck should also be bent downwards. 1. Start bringing the body forward and place the hands on the knee. Keep sight to the front. 2. Straighten the knee and restore the hands to their original place.
Position
Releasing
3. Restore the left leg to its place and take up standing position.
Duration Internal Effects It should be maintained for at least one minute, to have the desired strain and benefits; with practice, duration can be increased to three minutes. In this asana the joints of the legs, the waist, the spinal column and the neck get curved in opposite direction. As a result of this, the blood circulation to these joints is regulated. The spinal column becomes elastic and its functioning improves. There is pressure on the digestive organs and the belly gets stretched, which promotes their functioning. The process of the backward bending should be slow and controlled, else it becomes difficult to maintain the balance. The loss of balance may prove injurious to certain parts of the body. Slow and controlled movements help in having halt at the needed point and avoiding the unwanted strain.
Precaution
Note: This asana is to be repeated for the right leg also. TRIKONASANA
Posture Pre position Procedure
In this asana the position of the body becomes like a triangle (trikon). And hence, it is called Trikonasana. Standing Position. 1. Lift the left leg and place it at a maximum distance towards the left. 2. Turn the toe of the left foot towards the left and inhale. 3. Exhale and bend the left leg in the knee and place the left hand palm near the left foot toe. 4. Take the right hand forward straight above the right ear and continue smooth breathing. It is necessary to keep the right hand, mid body and right leg in one straight line in this asana. The neck and the waist should be kept straight. The arms of the right hand should be kept touching the right ear. At this stage, the left leg is kept bent at 90 degree angle, the left arm is kept straight & its palms placed on the floor. In this position the weight of the whole body
Position
Releasing
comes on the left hand. 1. Exhale and inhailing, bring the right hand to its original place. 2. Straighten the left knee and bring the left hand to its original place. 3. Turn the left leg toe to front.
4. Bring the left leg near the right one and take up the standing
Duration Internal Effects position. It should be kept for one minute on each side. In this asana the weight of the body comes chiefly on the calves of the bent legs and on the muscles of the hand resting on the floor and has nice effect on them. The stretching of the body has good effect on the muscles of those parts and improves their functioning. This asana is useful for the joints of the waist. Persons having complaints regarding their waist and the spinal column should do this Asana under the guidance of Yoga Expert.
Precaution
Note: This asana is to be done by taking out the right leg. VRIKSHASANA 1 2
Posture
A tree is always in a standing position, remains stable and grows upward. The similar process is involved in this asana and hence it is called Vrikshasana. Standing Position. 1. Exhale and inhailing take both the arms up above the head from the sides and join the palms at the top. 2. Lift the heels and stand on the toes and pull the whole body upward. Continue smooth breathing. Except the toes, the whole body right from the heels to the fingers of the hands, is stretched upward. Pull the hands upward as much as possible. The more the body is kept stretched, the more it is possible to keep the balance. Keeping the legs stable, one should pull the body upward, thinking that he is being pulled up by some force. Taking the asana position continue smooth breathing, and keep the sight and the mind fixed, as looking here and there will disturb the balance of the body. 1. Inhale, and exhailing bring both the hands down from the sides.
Position
Releasing
2. Bring the heels on the floor and take up standing position.

Duration As this asana involves balancing, it is enough to maintain it for one minute. To have certain special results, one should increase this duration to three minutes. In this asana all the muscles are stretched in one direction at one time and then relaxed. This process helps to remove all the strains. The muscles get rest and relaxation and even the earlier strains caused by other asanas get removed. The asana being simple there is nothing to bother. However, while stretching the body upward, one should take care to maintain the balance.
Internal Effects
Precaution
Sitting Position - Yoga Postures or Asana in Sitting position This is the sitting position with both legs together and stretched, toes erect, spine erect and both hands straight and palms resting on the floor. DHYANA MUDRA
Posture Pre position Procedure Position
Sitting Sitting Position. Palms are kept open and tips of the thumb and index fingers of both the hands are joined together forming a circle in between them. Remaining 3 fingers are kept together and relaxed. This position of the hands is called Dhyana Mudra. In sitting position wrists of the hands in this Dhyana Mudra posture are kept on the respective knees and palsm facing upwards. SWASTIKASANA
Posture
In this asana one leg is placed on another in a peculiar way and then the position is stabilized. Since ancient times this Swastika is considered as auspicious symbol and this asana tries to attain the shape of swastika with legs placed on each other. Sitting Position.
1. Spread both the legs and keep them at a distance of 1 to 1.5 feet. 2. Bend left leg in knee and place its soul touching inner side of the
right thigh.
3. Bend right leg in knee and place its foot in between the thigh and
the calf of the leg.
Position
Releasing
Dnyana Mudra. Continue normal breathing. In this asana the position of the body is stabilized. Keep the backbone erect and sight straight. This asana is particularly useful for meditation and concentration. 1. Bring the hands beside the waist. 2. Straighten the right leg in the knee. 3. Straighten the left leg in the knee.
4. Keep the wrists of both the hands on the respective knees and take
4. Get both the legs together, take the sitting posture.

Duration Within 10 to 12 days' practice of this asana, one can maintain this asana for 10 minutes. After more practice this period can be increased to 2 to 3 hours. Sitting for long in this asana alone can make one experience the pleasure of this asana. As the backbone is kept erect in this asana, its functioning is greatly improved. Dnyana Mudra further helps in stabilizing pulse beats. Consequently strain on muscles is reduced, which in turn reduces strain on heart. Also breathing slows down, collective effect of all this is one can achieve concentration of mind. This asana is very simple and anyone can practice. Dos - Keep the legs straight in knees with toes pointing to the sky. - Raise the lower back & buttocks off the ground.
Internal Effects
Precaution Dos & Donts
- Hands, upper arms & elbows on the ground while supporting the waist with the hands. - Shoulders resting on the ground. - Head straight and eye sight fixed on the raised toes. - Note that the legs can be taken towards head for maintaining the balance. Advanced variation legs can be straightened at 90 degrees to the floor. Donts - Do not bend the legs in knees. - Do not take the legs over your head in the position, but you can take the legs over your head while taking & releasing the position. - Do not move the neck while in the position. - Do not keep the legs and back in one straight line as in Sarvangasana (Shoulder stand). SAMASANA 1 2 3
Posture
In this asana the external organs of the body are kept in such a way that they stand divided in to two, hence the name Samasan (in Sanskrit 'sama' means equilibrium).
Sitting Position.
1. Spread both the legs and keep them at a distance of 1 to 1.5 feet. 2. Bend left leg in knee and place it touching the thigh of the right leg
in such a way that its heel rests on the procreating organ. its heel is placed of the left leg.
3. Bend right leg in knee and place its foot in between the thigh and 4. Keep the wrists of both the hands on the respective knees and take
Position
Releasing
Dnyana Mudra. Continue normal breathing. In this asana the position of the body is stabilized. Keep the backbone erect and sight straight. This asana is particularly useful for meditation and concentration. 1. Bring the hands beside the waist. 2. Straighten the right leg in the knee. 3. Straighten the left leg in the knee.
Duration
Internal Effects
4. Get both the legs together, take the sitting posture. Within 10 to 12 days' practice of this asana, one can maintain this asana for 10 minutes. After more practice this period can be increased to 2 to 3 hours. Sitting for long in this asana alone can make one experience the pleasure of this asana. As the backbone is kept erect in this asana, its functioning is greatly improved. Dnyana Mudra further helps in stabilizing pulse beats. Consequently strain on muscles is reduced, which in turn reduces strain on heart. Also breathing slows down, collective effect of all this is one can achieve concentration of mind. People suffering from hydrocele or enlargement of testicles should not practice this asana. PADMASANA
Precaution
Posture
Padma means lotus in Sanskrit, in this asana position of the legs look like blooming lotus. This asana has been given a great importance in the Yogashastra as it is best suited for Pranayam, Meditation & concentration. Sitting Position.
1. Spread both the legs and keep them at a distance of 1 to 1.5 feet. 2. Bend left leg in knee and place its toe on the right thigh and heel
on the groin of the left leg.
3. Bend right leg in knee and place its toe on the left thigh and heel
on the groin of the right leg.
Position Dnyana Mudra. Continue normal breathing. In this asana the position of the body is stabilized. Keep the backbone erect and sight straight. If the hands are long then slightly bend those in elbows. There should not be any strain on any of the muscles. 1. Bring the hands beside the waist. 2. Straighten the right leg in the knee. 3. Straighten the left leg in the knee. 4. Get both the legs together, take the sitting posture. Within 10 to 12 days' practice of this asana, one can maintain this asana for 10 minutes. After more practice this period can be increased to 2 to 3 hours. Sitting for long in this asana alone can make one experience the pleasure of this asana. As the backbone is kept erect in this asana, its functioning is greatly improved. Dnyana Mudra further helps in stabilizing pulse beats. Consequently strain on muscles is reduced, which in turn reduces strain on heart. Also breathing slows down, collective effect of all this is one can achieve concentration of mind. This asana is very simple and anyone can practice. PADMASANA (Baddha)
Releasing
Duration
Internal Effects
Precaution
Posture
Padma means lotus in Sanskrit, in this asana position of the legs look like blooming lotus. This asana has been given a great importance in the Yogashastra as it is best suited for Pranayam, Meditation & concentration. Sitting Position.
1. Spread both the legs and keep them at a distance of 1 to 1.5 feet. 2. Bend left leg in knee and place its toe on the right thigh and heel
on the groin of the left leg. 3. Bend right leg in knee and place its toe on the left thigh and heel on the groin of the right leg.
Position Dnyana Mudra. Continue normal breathing. In this asana the position of the body is stabilized. Keep the backbone erect and sight straight. If the hands are long then slightly bend those in elbows. There should not be any strain on any of the muscles. 1. Bring the hands beside the waist. 2. Straighten the right leg in the knee. 3. Straighten the left leg in the knee. 4. Get both the legs together, take the sitting posture. Within 10 to 12 days' practice of this asana, one can maintain this asana for 10 minutes. After more practice this period can be increased to 2 to 3 hours. Sitting for long in this asana alone can make one experience the pleasure of this asana. As the backbone is kept erect in this asana, its functioning is greatly improved. Dnyana Mudra further helps in stabilizing pulse beats. Consequently strain on muscles is reduced, which in turn reduces strain on heart. Also breathing slows down, collective effect of all this is one can achieve concentration of mind. This asana is very simple and anyone can practice. PADMASANA (Utthit)
Releasing
Duration
Internal Effects
Precaution
Posture
In this Asana the whole body in Padmasana is lifted up with the help of the hands, and therefore it is called Utthita Padmasana. The whole body weight is on both the hands. Padmasana Position.
1. Leave the Dhyan Mudra of the hands and keep them beside the
waist as in the sitting position. 2. Exhale, and inhailing, lift the whole body with the help of the hands and stabilize this position keeping the breathing smooth. While lifting the Padmasana, do not allow the knees to come down. It is very important to stabilize this Asana. In order to maintain the balance, keep the shoulders slightly backward. Keep the eye sight ahead and fixed.
Position
Releasing
1. Inhale, and exhaling, get the body on the floor slowly. 2. Keep both the hands on the knees and restore Dhyan Mudra.
Duration
Internal Effects
Since the whole weight comes on the hands and further it is to be balanced on the hands, this Asana should be maintained for thirty seconds or so. There is no point in increasing duration. In addition to the advantages of Padmasana it has good effect on the intestines and the muscles of the body by having good pressure on them. While lifting the body on the hands, one may lose balance and fall backward; so one must be careful at this point. PARVATASANA
Precaution
The body is stretched to look like a mountain peak and so it is called the Parvatasana (parvat means mountain in Sanskrit). Sitting Position: Padmasana
1. Take both the hands forward and lock the fingers of both the hands
together.
2. Take the hands over the head and turn the palms downside up
facing the roof. Stretch the body upwards with the arms stretched towards the sky.
Position Releasing
3. Stabilize the position and continue normal breathing. In this asana stretching of the body is important but body is not actually lifted. 1. Relax the body and bring the hands as in position 1 in figure above. 2. Take the position as in Padmasana. 3. Straighten the left leg in the knee then straighten right leg.
4. Get both the legs together, take the sitting posture. You can maintain this asana for long time without any problem. Stretching the arm, back and abdominal muscles improves the functioning of theses parts of the body. This helps cure certain problems of spinal column & cord. This asana is very simple and anyone can practice. AKARNA DHANURASANA (Type1)
Duration Internal Effects
Precaution
In this asana the body is stretched more like a string of bow when pulled at the time of archery. Sitting Position.
1. Bend the left leg in knee and keep the foot on the thigh of right leg.
Keep the right leg straight.
2. Hold the big toe of the left leg with right hand, hold it between the
thumb and index finger and other 3 fingers to have a good grip of the thumb. Hold big toe of the right leg with left hand. 3. Exhale and inhaling start lifting the left foot with the right hand and pull it up to ear. Keep the trunk and neck erect and the sight fixed on the other end of the left hand.
4. Continue normal breathing.

Position While trying to raise the foot up to ear, one tends to bend neck. But this is wrong, initially it may be difficult but it does not matter. Only care should be taken to keep the neck and trunk straight. Try to pull up the foot as much as possible.
Releasing
1. Inhale and exhaling, start bringing the foot down and place it on the
thigh. 2. Restore the hands to their place.
3. Take the left foot to original position.
This asana exerts great strain and one can't maintain it for long but with practice one can maintain it for up to 30 seconds. In this asana great strain is exerted on hand, legs and joints of waist and the knees. Consequently the efficiency of the organs increases. One should avoid the temptation of attaining the ideal position if strain is unbearable. AKARNA DHANURASANA (Type2)
Precaution
Posture
This Asana involves another system of pulling the leg which gives the impression of a bow with an arrow to be shot and hence, the name Dhanurasana. Sitting Position. 1. Bend the left leg in knee and keep the foot on the thigh of right leg. Keep the right leg straight. 2. Hold the big toe of the left leg with left hand, and that of the right leg with the right hand. 3. Exhale, and inhaling start lifting the left leg with the left hand and pull it up to the left ear, and stabilize it at that point.
Position
4. Continue normal breathing. When one leg is lifted, the other leg and hand should be kept straight. The sight should be fixed on the other end of the straight hand. Once the Asana Position is taken, smooth breathing should continue.
Releasing
1. Inhale, and exhaling bring the left leg on the thigh of the right leg. 2. Restore both the hands to their place. 3. Straighten the left leg and take the sitting position.
Note: Do this asana in the above mentioned manner by taking up the right leg on the thigh of the left leg bringing in relevant changes in the position.
Duration Internal Effects Precaution
This latter Asana exerts more strain than the former. It should also be maintained for thirty seconds to experience its benefits. In this asana the direction of strain is towards the joints of the waist. The person with weak waist joints should not do this asana as it brings great strain to the joints. PADMASANA YOGAMUDRA (Type1)
This Asana is performed in Padmasana Position. Padmasana Position
1. Inhale and take both the hands back and keep the palms facing
outside interlocking the thumbs. Keep both the hands straight.
2. Exhailing bend in the waist and rest the forehead on the floor.
Continue smooth breathing. Position In this Asana one has to sit in Padmasana and bend in the waist fully. In this process the abdomen gets folded and that is expected, too. Further in order to get the abdomen folded properly, one should try to set the forehead on the ground quite away from the body. Once the bending process is over, continue smooth breathing. After some practice, while bending in the waist, keep the back bone straight to experience its nice results. After taking the position, try to relax the body.
Releasing
1. Exhale and inhaling be straight in the waist. 2. Restore the hands on the knees and take up Dhyana Mudra.
Duration
It should be retained at least for one minute to get its benefits. After sufficient practice this duration can be extended upto five minutes and not beyond that. As the belly gets folded in this Asana, there comes tremendous pressure on intestines, liver, spleen, certain glands, etc., and this pressure improves their functioning and removes complaints regarding digestive system & constipation. This Asana is also used to awaken the kundalini shakti, which, however, requires its prolonged practice. One should take care while bending in the waist. Bending process should be slow and should go with the exhailing process or else one may suffer from air or gas accumulation in the belly. The people with back problem should practice this Asana only after consulting some Yoga Expert. PADMASANA YOGAMUDRA (Type2)
Internal Effects
Precaution
Posture
This Asana differs from the earlier one only in the position of hands. However, this latter variety is more difficult than the former. Besides, it is a more advanced state and naturally more beneficial. One should first practice type 1 and then pass on to type 2. Padmasana Position.
1. Inhale, and exhailing set both the palms near the belly below the
navel resting on the heels of the legs. Keep the right hand palm on the left hand palm. Keep the fingers quite together.
Position
When the bending process is over, continue smooth breathing. The position of this Asana is the same as type 1. except the position of the hands. Here first both the palms are placed at the navel. Then, while bending forward, keep the elbows erect and stuck to the chest ribs.
2. Exhailing bend in the waist and place the forehead on the ground.
Releasing
1. Exhale and inhailing get straight in the waist. 2. Keep the hands on the knees and take up Dhyana Mudra.
Duration
It is desirable to maintain this Asana at least for one minute to have the expected benefits. After prolonged practice the duration can be increased up to five minutes. Owing to the placement of the palms at the navel, there is more pressure on the belly. This increased pressure makes the benefits of the earlier Asana more prominent. This Asana should be done after good practice.
Internal Effects
Precaution
PADMASANA YOGAMUDRA (Type2) 1 2 3
Posture
This Asana differs from the earlier one only in the position of hands. However, this latter variety is more difficult than the former. Besides, it is a more advanced state and naturally more beneficial. One should first practice type 1 and then pass on to type 2. Padmasana Position.
2. Exhailing bend in the waist and place the forehead on the ground.
Position When the bending process is over, continue smooth breathing. The position of this Asana is the same as type 1. except the position of the hands. Here first both the palms are placed at the navel. Then, while bending forward, keep the elbows erect and stuck to the chest ribs.
Releasing
1. Exhale and inhailing get straight in the waist. 2. Keep the hands on the knees and take up Dhyana Mudra.
Duration
It is desirable to maintain this Asana at least for one minute to have the expected benefits. After prolonged practice the duration can be increased up to five minutes. Owing to the placement of the palms at the navel, there is more pressure on the belly. This increased pressure makes the benefits of the earlier Asana more prominent. This Asana should be done after good practice. VAKRASANA (Type 1) 1
Internal Effects
Precaution
Posture
This Asana is designed to twist the spine to the right and left side in from its erect position. The spine is made up of highly elastic joints and can be moved to any direction. Sitting Position.
1. Bend the left leg in the knee and place its heel near the thigh.
Keep the sole of the left foot flat on the floor and the thigh and knee touching to the chest. 2. Place the left hand in front of the right hand in such a way that the fingers of both the palms face each other and the palms remain
flat on the floor.
3. Now turn the neck and the trunk to the right, twisting the spine
and look back above the shoulder. Continue smooth breathing. Position
1. In this Asana the spine is to be kept straight. 2. The lower end of the spine and both the hips be placed well on the
floor and stabilize them. 3. Then with the support of the neck and shoulders twist the upper vertebrae to the right. At the same time, the standing knee be kept close to the chest.
4. Alongwith the neck, the sight should also be turned to the right
Releasing side and stabilize it in that direction. 1. Turn the neck to the front. 2. Restore the hand to its place. 3. Straighten the left leg and take the sitting position. Note: Following the above mentioned process, practice this Asana placing the right leg in folding position. Duration Internal Effects This Asana should be retained for minimum two minutes on each side. With more practice this duration can be increased to six minutes. The elasticity of the spine increases as it gets twisted in its erect position. Alongwith the spine the belly and other internal organs also get twisted and receive the desired strain. It also has very good effect on the spinal cord and its functioning is improved. One should avoid the temptation of attaining the ideal position if strain is unbearable. VAKRASANA (Type 2) 1 2
Precaution
Posture
This is the advanced stage of Vakrasana. Here the spine is twisted with the support of the knee alongwith the shoulder, and hence it involves more strain. Sitting Position.
1. Bend the left leg in the knee and place it near the thigh of left
leg.
2. Place the right hand beyond the folded knee of the left leg and in
front of the left hand. Keep the palms of both the hands in opposite direction. There should be a distance of one foot between the two hands.
3. Press the standing left knee with the right hand and shoulders,
Position and twist the neck to the left. Turn the sight also in the same direction and continue normal breathing. 1. In this Asana the spine is to be kept straight. 2. The lower end of the spine and both the hips be placed well on the floor and stabilize them. 3. Then with the support of the neck and shoulders twist the upper vertebrae to the left. Alongwith the neck, the sight should also be turned to the left side and stabilize it in that direction. 4. In Vakrasana (Type 1) the spine is twisted only with the help of the shoulders. Here the shoulders, the knee and the hand are placed in such a way that there is more pressure on the spine. Releasing
1. Turn the neck and the sight to the front. 2. Restore the right hand to its place and set right the palm of the
left hand.
3. Straighten the left leg and take the sitting position.

Note: Perform this Asana by taking up the right leg making relevant changes. It should be maintained for two minutes on each side to have the expected benefits. With practice, it can be maintained up to six minutes.
Duration
Internal Effects
The elasticity of the spine increases as it gets twisted in its erect position. Alongwith the spine the belly and other internal organs also get twisted and receive the desired strain. It also has very good effect on the spinal cord and its functioning is improved. One should avoid the temptation of attaining the ideal position if strain is unbearable.
ARDHA MATSYENDRASANA - Half Spinal Twist Pose
Precaution
Half Spinal Twist pose is one of the best and most important asanas in Hatha Yoga. It has a huge amount of benefits which cover all the body systems.
(arDHa-matsya-eendra-asana)
Ardha + Matsya + Indra + Asana OR Ardha + Matsyendra + Asana Ardha = Half Matsya = Fish Eendra = King Asana = Posture Matsyendra Founder of Hatha Yoga & Nath Tradition Full Spinal Twist position was the favourite meditation pose of the Sage Matsyendranath so this pose is named after him. However, as it is a little difficult to practice a simplified form Half Spinal Twist came about.
Taking the asana position:
1.
Bend the left leg and place the left foot on the ground over the right knee.
2. Bend the right leg and fold it so that it is resting on the ground with the right heel near the left buttock.
3.
Bring the right hand over the left leg and grab the big toe of the left foot.
Inhale and exhaling twist the trunk of the body as much as possible, turning the neck so the gaze is over the left shoulder and encircle the waist with the left hand with the palm facing outwards. Continue to maintain the asana, breathing normally. The asana position: In this position there is a strong twist on the spine and abdomen. The right arm is pressed against the left knee and the left arm is wrapped behind the back, leading to an increased twist on the body. The chest is open and the spine is erect. One side of the abdomen is compressed and the other side is stretched. The right leg and knee remains on the floor. The left knee should be close to the right armpit. Releasing the asana position: 1. 2. 3. 4. 5. Inhale and exhaling turn the neck back to face the front. Release the hands and place them beside the body. Straighten the right leg. Straighten the left leg and return to sitting position. Practice the same on the opposite side.
Anatomical focus: The spine, hips, abdomen, chest and arms. Awareness: The twist on the spine, abdomen and relaxed breathing mostly focusing on chest breathing. Do:
With the right hand, hold the left big toe from the left of the left knee. If it is difficult to hold the toe then one can hold the ankle or raise the toes keeping the heel on the ground. keep the spine vertical, do not bend or drop the shoulder, you can keep the hand on the ground to support the shoulder. Encircle the lower back with the left arm, palm facing outwards. Turn to the left side in the spine; turn the shoulders and head to the left. Try to keep both of the buttocks firmly on the ground. Only twist as far as you can and keep your back and neck straight. Dont:

Benefits:
Lift either of the buttocks off the ground or sit on the heels. Let the back or neck bend forward. Overstrain the knees and hips. Lift the left sole of the foot from the floor.
Increases the elasticity of the spine, tones the spinal nerves and improves the functioning of the spinal cord. Stretches the muscles on one side of the body whilst compressing the muscles on the other side. Relieves back pain and stiffness from between the vertebrae. Useful for slipped disc. Massages the abdominal organs and increases the digestive juices making it useful for loss of appetite and constipation. Useful for diabetics, with concentration on the pancreas. Regulates the secretion of bile and adrenaline. Relieves tension that may have built up in the back from forward and back bending asanas. Opens the chest and increases the oxygen supply to the lungs. Loosens the hip joints, relieving stiffness. Releases tension in the arms, shoulders, upper back and neck. Increases purification of the blood as well as the internal organs. Improves round shoulders. Benefits for Women:
Increases the circulation to the pelvic region and therefore providing fresh blood, nutrients and oxygen, improving the health of the reproductive organs as well as the urinary system. Useful for preventing urinary tract disorders. Beneficial for menstrual disorders. Therapeutic applications: Diabetes Constipation Anorexia Cervical Spondylitis
Urinary tract disorders Menstrual disorders Indigestion Precautions and Contra-indications:
Should be avoided during pregnancy and menstruation due to the strong twist in the abdomen. People with Heart, abdominal or brain surgeries should not practice this asana. Care should be taken for those with peptic ulcer or hernia. Those with severe spinal problems should avoid and those with mild slipped disc can benefit but in severe cases it should be avoided. Duration: To begin with this asana may be held for only a short time but should gradually be built up to 2 minutes. After more practice it can be held for up to 5 minutes on each side. Additional section Variations and tips: If it is difficult to hold the foot or remain in the position there are some other variations that can be used to begin with.
The right leg can be kept straight instead of wrapping it around the body and/or the left foot can be placed a little further away from the body, closer to the right foot. Instead of the holding the left foot with the right hand the feet can be raised, closer to the hands. Instead of holding the toes the right arm can be bent with the hand pressed against the left shoulder or the left knee can be held by both the arms. If it is difficult to balance the left hand can be placed close to the body with the palm on the ground supporting the torso instead of wrapping it behind the back. If one wants to get more stretch between the shoulder blades then one can wrap the right arm under the left leg and behind the body, clasping the left hand. If there is discomfort sitting on the floor then one can sit on a pillow. Preparatory poses: Leg movements Vakrasana Type 1 and 2 Follow up poses: After practicing this pose consistently for some time full Matsyendrasana can be practiced.
SHARANAGAT MUDRA
Posture
The position of the body in this Asana reflects the feeling of submission to God. The desire of submitting and becoming one with the Almighty God is central theme of this Asana. Padmasana Position.
1. Exhale, and inhaling raise the hands upward from the sides and join
the palms.
2. Exhaling, bend in the waist and touch the forehead on the floor
Position keeping the hands straight. After taking the final position, continue smooth breathing. 1. Like Yogamudra here too the abdomen gets folded. Further, attempt should be made to have this fold as complete as possible. The frontward stretched arms greatly help in getting this fold. However, the hands should be kept as much outstretched as possible. 2. Keep the knees resting on the floor and the spinal column straight.
3. Place the forehead on the floor at farthest distance from the

crossed legs. While outstretching the hands, keep the arms touching the ears. Keep the breathing normal.
Releasing
1. Exhale, and inhaling start raising the arms, neck and the trunk and
straighten it in the waist. Keep the hands outstretched above the head.
Duration
Internal Effects
Dhyana Mudra. This Asana should be maintained at least for one and half minute to have the desired benefits. After practice this duration can be increased to three minutes. This Asana prepares the Sadhaka mentally for the desired submission to the Almighty God. VAJRASANA
2. Exhaling, bring both the hands down from the sides and take up
Like Padmasana, this is also the Asana for meditation. One can sit comfortably for a prolonged period in this Asana. Sitting Position.
1. Fold the left leg in the knee and place the toe on the floor. 2. Fold the right leg in the knee and place the toe on the floor and join
the two toes. 3. Sit on the pit formed by the parted heels.
4. Place the palms on the knees.

Position It is important to keep the spine, the neck and the head, upright in one straight line in this Asana. Keep the sight fixed at the level of the height. Don't have any pressure on the hands. The whole weight of the body be set on the spine. Continue smooth breathing, when the final position is attained.
Releasing
1. Remove the palms from the knees and bring them to the sides. 2. Take out the left leg and straighten it. 3. Take out the right leg and straighten it. 4. Take the sitting position. After a little practice, this Asana can be maintained for a long time. In the daily routine it should be kept for five minutes to experience good results. With more practice it can be kept for three hours.
Duration
Internal Effects
Along with the body, the mind also gets stabilized in this Asana. Hence, it is preferred for meditation in this Asana. Hence, it is preferred for meditation and concentration. This Asana is alsofound to be good for Pranayama. The special fold of the legs forms one Bandha in this Asana. Consequently the blood circulation in the waist - downward parts is controlled. For this reason this Asana is recommended after Shirshasana.
Precaution
The people having stiff joints and whose movements have become difficult, should practice this Asana with a lot of care. Such persons should practice this Asana after getting the joints free and relaxed. VAJRASANA YOGAMUDRA (Type 1)
This Asana is performed in Vajrasana Position. Vajrasana Position
1. Inhale and take both the hands back and keep the palms facing
outside interlocking the thumbs. Keep both the hands straight.
2. Exhailing bend in the waist and rest the forehead on the floor.
Continue smooth breathing. Position In this Asana one has to sit in Vajrasana and bend in the waist fully. In this process the abdomen gets folded and that is expected, too. Further in order to get the abdomen folded properly, one should try to set the forehead on the ground quite away from the body. Once the bending process is over, continue smooth breathing. After some practice, while bending in the waist, keep the back bone straight to experience its nice results. After taking the position, try to relax the body. Releasing
1. Exhale and inhaling be straight in the waist. 2. Restore the hands on the knees and take up Vajrasana Position.
Duration
This Asana being simple can easily be maintained for two minutes and even more.
Internal Effects
As the belly gets folded in this Asana, there comes tremendous pressure on intestines, liver, spleen, certain glands, etc., and this pressure improves their functioning and removes complaints regarding digestive system & constipation. This Asana is also used to awaken the kundalini shakti, which, however, requires its prolonged practice. One should take care while bending in the waist. Bending process should be slow and should go with the exhailing process or else one may suffer from air or gas accumulation in the belly. The people with back problem should practice this Asana only after consulting some Yoga Expert. VAJRASANA YOGAMUDRA (Type 2)
Precaution
Posture
This Asana differs from the earlier one only in the position of hands. However, this latter variety is more difficult than the former. Besides, it is a more advanced state and naturally more beneficial. One should first practice type 1 and then pass on to type 2. Vajrasana Position.
2. Exhailing bend in the waist and place the forehead on the

Position ground. When the bending process is over, continue smooth breathing. The position of this Asana is the same as type 1. except the position of the hands. Here first both the palms are placed at the navel. Then, while bending forward, keep the elbows erect and stuck to the chest ribs.
Releasing
1. Exhale and inhailing get straight in the waist. 2. Keep the hands on the knees and take up Vajrasana Position.
Duration
This Asana should be maintained for one and half minute to have the expected results. Owing to the placement of the palms at the navel, there is more pressure on the belly. This increased pressure makes the benefits of the earlier Asana more prominent. This Asana should be done after good practice.
Internal Effects
Precaution
PASCHIMOTTANASANA (Half) 1 2
Posture
Ardha Pashchimottanasana is not an independent Asana. But since Paschimottanasana (full) is difficult to practice, Pashchimottanasana (ardha) is designed to enable the body to take the full position later. Sitting Position.
1. Fold the left leg in the knee and place the heel of the left foot near
the thigh of the right leg.
2. Only inhale. 3. Exhaling, hold the big toe of the right foot with the left hand and
encircle the right hand round the waist.
Position
the knee. Don't allow the knee to raise. Continue smooth breathing. The process of downward bending is the same as in Pashchimottasana (full). In this Asana one leg is folded and the calf and the thigh are kept to the floor.
4. Exhale completely, and bend downwards and touch the forehead to
Releasing
1. Exhale, and inhaling, start raising the head. 2. Restore both the hands to their place. 3. Straighten the left leg and take the sitting position.
Note: Practice this Asana by folding the right leg making the relevant changes.
Duration
Internal Effects Precaution
Initially, even if it is maintained for thirty seconds, one experiences the benefits. Of course, after practice, it should be increased to four to five minutes. Basically this Asana prepares the body for Pashchimottanasana (full). While bending downward, there is the possibility of the knees and thighs being raised, and this should be avoided. PASCHIMOTTANASANA (Full)
Posture
The front side of the body is called east side, while the back side is called the west side. In this Asana complete back side, i.e., the west side, right from the heels to the forehead, gets stretched and therefore, it is called 'Pashchimottanasana'. Sitting Position.
1. Only inhale. 2. Exhale, and hold the big toes of both the feet with both the hands. 3. In exhaled state bend downward and rest the forehead on the
knees. Continue smooth breathing.
Position
1. After bending down, keep the heels, calves, thighs completely

touching to the floor, keeping the spine straight, rest the forehead
on the knees and continue smooth breathing. Try to rest the elbows on the floor. 2. Since here the abdomen gets completely folded, it becomes necessary to bend only after complete exhalation. 3. One should bend downward as much as one's body permits and then try to stabilize at that point, keeping the breathing smooth. Do not try to raise the knees in order to get the forehead on to the knees.
4. After taking the position, relax the whole body and automatically
Releasing
the head, shoulder, chest will come down owing to their weight and relaxation. 1. Exhale, and inhaling, start raising the head.
Duration
Internal Effects
2. Restore the hands to their place and take up the sitting position. One finds it difficult to take up this Asana initially. But with practice and patience it can be maintained for thirty seconds. Later one certainly succeeds in having the final position and the duration is also increased to three minutes. 1. As the whole of the west side gets stretched, they get purified and their functioning is greatly improved. At the same time, the muscles of the front side get contracted and there is pressure on the lungs, intestines and other internal juice producing glands. As a result of this their functioning is also improved. 2. It is very useful in setting right the troubles concerning the lumber part of the spinal cord and the digestive system. 3. Further, there is very sensitive part in our body known as Kundalini
lying in dormant stage. This Asana is supposed to activate it. It has been said that this Asana is useful for the troubles of the spine. Yet people suffering from such troubles should practice this Asana only after consulting some Yoga experts JANUHASTASANA
Precaution
Posture Pre position
In this asana the body is stretched more like a string of bow when pulled at the time of archery. Sitting Position: Vajrasana.
Procedure
In Vajrasana place both the palms on the ground ahead of knees touching each other, push neck backwards and chest forward with waist pushed downwards, in this posture relax all the muscles, continue normal breathing. HASTASHIRASANA
Hastashirasana Posture Pre position Procedure Sitting Position: Vajrasana. In Vajrasana bend forward in waist & place both the elbows on the ground 6 to 8 inches apart and ahead of knees with palms supporting head, in this posture relax all the muscles, continue normal breathing. EKPAD SAHAJHASTA BHUJANGASANA
Posture Pre position Procedure Sitting Position: Vajrasana, Hastashirasana. In Hastshirasana stretch left leg backwards completely, in this posture relax all the muscles, continue normal breathing. Repeat this for right leg stretched backwards. DWIPAD SAHAJHASTA BHUJANGASANA
Posture Pre position Procedure Sitting position, Vajrasana, Hastashirasana. In the hastashirasana posture stretch both the legs backwards as shown in figure, keep 12 inch distance between both the elbows, in this posture relax all the muscles, continue normal breathing.
DATTAMUDRA
Posture Pre position Procedure Sitting position, Vajrasana. In the Vajrasana position turn your neck to the left side as much as possible, relax all the muscles, continue normal breathing. Repeat this for right side.
Supine Position (Yoga Postures in Supine position) Lie down on the back with legs together, straight extended, the toes erect and hands straight and palms resting on the floor. UTTANPADASANA (With Both Legs) 1
In this asana both the legs are raised upwards and so is called Dwipada(both legs) Uttanpadasana. Supine Position.
1. Exhale and inhaling start raising both the legs upward and stop when
they make angle of 90 degree with the floor.
2. Keep the sight at the toes of the feet. 3. Continue normal breathing and try to maintain the posture steady.
Position Releasing Duration While raising the legs, it is necessary that the legs be kept straight and close together. Keep the toes together and stretched towards sky.
Inhale and exhaling, bring both the legs down, back on to the floor. Though this asana appears to be simple, it is difficult to maintain the posture. To start with try to maintain this for 5 to 10 seconds. Do not take unnecessary strain, if you feel uncomfortable then release the posture immediately. Internal Effects In this asana, thigh muscles and stomach muscles are stretched. The strain reaches inner organs like small intestines, enzyme producing glands and other organs and helps increases their capacity. The vertical position of the legs help improve the blood circulation. Precaution One should avoid movement of legs with jerk or speed. The movements should be controlled otherwise this asana can strain muscles. Dos & Donts Dos - Raise both the legs at 90 degrees to ground keeping them straight in knees with toes pointing to the sky. - Keep the back & buttocks on the ground - Arms straight with palms resting on the ground close to the body. - Head straight and eye sight fixed on the raised toes. Donts - Do not bend the legs in knees. - Do not lift the lower back or buttocks.
UTTANPADASANA (With One Legs)
In this asana one leg is raised up at a time and therefore it is called Ekpad (One leg) Uttanpadasana. Supine Position.
1. Exhale and inhaling start raising left leg upward without allowing it to
bend in the knee and stop when it makes an angle of 90 degree with the floor. 2. Keep the sight at the toe of the left foot.
3. Continue normal breathing and try to maintain the posture steady.

Position Releasing Duration While raising the leg, it is necessary that the leg be kept straight. Keep the toe stretched towards sky. Inhale and exhaling bring, the leg down, back on to the floor. Though this asana appears to be simple, it is difficult to maintain the posture. To start with try to maintain this for 5 to 10 seconds. Do not take unnecessary strain, if you feel uncomfortable then release the posture immediately. In this asana, thigh muscles and stomach muscles are stretched. The strain reaches inner organs like small intestines, enzyme producing glands and other organs and helps increases their capacity. The vertical position of the legs help improve the blood circulation. One should avoid movement of legs with jerk or speed. The movements should be controlled otherwise this asana can strain muscles.
Internal Effects
Precaution
Dos & Donts Dos From left side - Raise the left leg at 90 degrees to ground and keep it straight in knee with toes pointing to the sky. - Keep the back & buttocks on the ground - Palms of the hands resting on the ground close to the body. - The other leg should be straight in knee and resting on the ground with toes pointing to the sky. - Head straight and eye sight fixed on the raised toes. Donts - Do not bend the legs in the knees. - Do not lift the lower back & buttocks. Note: Repeate the same procedure for the right leg also. VIPARITAKARANI 1
ASANA POSITION
Posture
Pre position
In 'Hathapradipika' an important book on Yoga accepts this as Mudra rather than asana. But since this very much resembles with asana position, here we have treated this as an asana. In this asana body is in inverted position and so is called Viprit Karani (inverted position). Supine Position.
Procedure
1. Exhale and inhaling start raising both the legs upward and stop when
they make angle of 90 degree with the floor. Attain the Uttanpadasana posture. 2. Exhaling raise the waist and push the legs backward over the head. 3. Inhailing support the waist with both the hands, straighten the legs and stretch the toes towards sky. Keep the sight on the toes.

Position In this asana the arms up to the elbows are placed on the floor. The body from neck to the elbows is kept straight. The toes are stretched upward. Initially if it is difficult to maintain this asana keeping the legs straight then bend the legs slightly while keeping the balance. 1. 1.Inhale and exhaling, slightly lower the legs towards head and maintaining the balance of the body remove the hands supporting the waist back to the normal position. 2. Inhaling , place the waist on the ground keeping legs straight as in the Uttanpadasana.
Releasing
Duration
speed. This asana is difficult in the beginning especially for women with heavy hips and men with big belly's. Initially you can take help of other person while raising the hips and waist. This asana should be maintained for 2 to 3 minutes after sufficient practice to get the desired results. Most of the times we remain either in standing or sitting position. Quite opposite position is taken in this asana. This helps improve the blood circulation as impure blood easily reaches the heart. To some extent you can get the benefits of Shirsasana (up side down) in this posture. This asana should not be performed by people who are suffering from heart trouble and blood pressure problems. It can only be practiced under expert guidance. Dos - Keep the legs straight in knees with toes pointing to the sky. - Raise the lower back & buttocks off the ground. - Hands, upper arms & elbows on the ground while supporting the waist with the hands. - Shoulders resting on the ground. - Head straight and eye sight fixed on the raised toes. - Note that the legs can be taken towards head for maintaining the balance. Advanced variation legs can be straightened at 90 degrees to the floor. Donts - Do not bend the legs in knees. - Do not take the legs over your head in the position, but you can take the legs over your head while taking & releasing the position. - Do not move the neck while in the position. - Do not keep the legs and back in one straight line as in Sarvangasana (Shoulder stand).
3. Exhaling , bring legs back to the normal position without jerk or
Internal Effects
Precaution
Dos & Donts
SARVANGASANA - Shoulder Stand Pose Sarvangasana is one of the best and most important asanas in Hatha Yoga. It has a huge amount of benefits which cover all the body systems.
(sar-vang-asana)
Sarva = Whole Anga = Body parts Asana = Posture
Exhale and while inhaling, contract the abdomen and slowly raise both the legs to a 90 degree angle from the floor.
Exhaling raise the waist and the hips from the floor and take the legs backwards over the head.
Inhaling raise the back and the legs up into a vertical position, placing the hands on the upper back for support. The chin should rest against the chest, creating the chin lock. Fix the eyesight on the toes and maintaining the asana, continue normal breathing. The asana position: One should concentrate on getting the legs, waist and the back in one straight line and making this line 90 degrees with the ground. In this asana the arms up to the elbows are placed on the floor, shoulder width apart. The body from the feet to the shoulders is in a straight line. The chest is pushed forward and the chin is placed in the throat pit / jugular notch forming a tie which is called 'Jalandhar Bandha'. All the pressure is on the neck, shoulders and the back of the head. The hands are placed on the back ribs, the legs are straight and the feet are relaxed. Releasing the asana position:
Inhale and while exhaling bend in the waist and lower the legs over the head, releasing the hands from the upper back. Inhaling slowly lower the back to the floor, keeping the legs at a 90 degree angle from the floor. Here lower the back very slowly, vertebrae by vertebrae. Exhaling slowly lower both legs back to the supine position. Anatomical focus: Neck, shoulders, abdomen Awareness: Keeping the body in a straight line. Remaining balanced. Abdominal breathing. The focus can also be on the throat and the thyroid. Do:

Dont:
Keep the legs straight in knees with toes pointing to the sky. Try and keep the body in a straight line from the chest to the tips of the toes. Head straight and eye sight fixed on the toes. Make sure that the trunk is raised enough vertically so that the chin can comfortably rest against the chest.
Bend the knees. Move the neck or overstrain it in the chin lock position.
Bring the legs over the head when in the asana position but dont keep them completely vertical if it causes tension. Raise the head from the floor. Tense the legs or point the feet as this contracts the legs and prevents drainage of blood. Benefits:
The Jalandhar Bandha improves the function of the thyroid, parathyroid and pituitary glands due to the increase oxygen and blood. All of the other endocrine glands are regulated by the pituitary gland and so the overall function of the endocrine system is improved. This results in the improved functioning of all other systems of the body and the reduction of emotional and mental stress . Stagnant blood from the lower regions of the body, i.e. legs and abdomen is drained to the heart thereby improving the supply of fresh blood to these parts and the whole circulatory system. Blood supply to the head area i.e. brain, eyes, ears, nose and throat is improved thereby improving their functioning. Therefore all of the pelvic and abdominal area circulation, ear, throat and nose ailments are improved. The lung capacity is increased as the diaphragm, which is the muscle of respiration, has to work against gravity in this posture, this helps in the abdominal respiration and is therefore helpful in the treatment of asthma. Toxins in the respiratory system are drained thereby improving the respiratory system. Prevents and cures varicose veins. Detoxification of the body due to improved efficiency of the organs of the body which leads to youthfulness and anti-ageing effects Normalizes body weight due to its effect on the thyroid. Due to the effect this asana has on the hormonal system, particularly the thyroid, it balances the circulatory, digestive, reproductive and nervous system. Due to the increased blood flow to the head the mind is tranquilized, stress and psychological disturbances are removed. The increased blood flow can be beneficial for those who suffer from headaches, though it should not be practiced at the time of headache. The thymus gland is stimulated which boosts the immune system. It balances the parathyroid glands which ensures regeneration and normal development of the bones. It releases the normal gravitational pressure from the anus muscles which helps with haemorrhoids. The nerves passing through the neck are toned and the neck flexibility is increased. The digestive system is greatly improved due to the increase in blood circulation and drainage of stagnant blood. The pranic flow is harmonized, increasing energy and having a positive effect on all the body systems. Sarvangasana has all the benefits of Shirshasana but is safer and easier to perform. Benefits for women:
It is beneficial for the reproductive system as there is fresh blood to the pelvic region as the stagnant blood is flushed from the organs and therefore increased efficiency of the reproductive organs. It strengthens the uterine ligaments as the gravity acting on the ligaments in Sarvangasan is in the opposite direction. It improves the functioning of the ovaries. It helps to balance the moods and calm the mind. Therapeutic applications: Thyroid disorders Asthma
Reproductive problems Headache Haemorrhoids Varicose veins Prevention of cough and colds Diabetes Precautions and Contra-indications:
Should not be performed by people suffering from high blood pressure, heart conditions or brain diseases. Should be avoided during menstruation and pregnancy. Should be avoided if suffering from a very enlarged thyroid, enlarged spleen or liver as well as cervical spondylitis, slipped disc, headache and weak blood vessels in the eyes. Duration: This asana is difficult in the beginning especially for women with heavy hips and men with big bellies. This asana should be maintained for 3 minutes after sufficient practice to get the desired results. Variations and tips:
One may need a folded blanket under the neck and shoulders for support. For some beginners it may be difficult to raise the legs straight. If so then one can bend the knees a little while taking the position and then straighten out the legs. Some can take help of the wall to raise the legs. If there is tension in the back or neck then the feet can be slightly tilted over the head like inverted pose or viparit karani. Preparatory poses: Dwi Pada Uttanpadasana Viparit Karni Follow up poses: Matsyasana is essential to practice after Sarvangasana to counter balance the effect of the Jalandhar Bandha. Otherwise an asana that bends the head backwards like Bhujangasana or Chakrasana. Halasan, Vistrut Pada Halasana, Karnapeedanasana and Ashwini Mudra can be practiced after Sarvangasana, bASHWINI MUDRA
Ashwini Mudra Posture Ashwa means horse, in this asana a similar movement of expansion and contraction of anus of horse is expected. To achieve maximum movements a specific position is taken which is called 'Ashwini Mudra". Pre position Procedure Supine Position - Sarvangasana position.
1. Fold both the legs in knees. 2. Fold the legs in waist and press the thighs against stomach. 3. Contract and expand the anus in this position. 4. Continue normal breathing. One should start practicing this asana when stability in Sarvangasana is achieved. As for the position complete folding of legs in knees and waist is very important. Similarly the calves should touch the thighs. Do not bend the back during the position. Bending of back brings knees close to the mouth and that is not desirable.
Position
Releasing
1. Stop contraction and expansion of the anus. 2. Straighten the legs in the waist.
3. Straighten the legs in the knees and take the Sarvangasana. It should be maintained for up to 45 seconds, and can be increased to 2 minutes. Internal Effects This Mudra has particularly good effects on the empty spaces in the stomach. Due to the pressure functioning of these parts is improved. It also has good effects on Uterus in women. Precaution Any healthy person can practice this asana but women suffering from Uterus problems should do this asana under expert observation. Dos & Donts Dos - Raise the entire back & buttocks off the ground. - Legs are bent in knees and knees are just above the head or towards the ears so that the back remains straight & vertical. - Try pressing the thighs in to abdomen and chest. - Hands, upper arm & elbows on the ground while supporting the back behind chest. - Shoulders resting on the ground. - The chin resting in the sternal notch. (In Chin lock position)
Duration Donts - Dont bend the back. - Dont let the knees come to the ground or away from the body. - Do not move the neck or overstrain it in chin lock position.
MATSYASANA 1 4
Posture
In this asana posture the shape of the body appears similar to fish in the water. Such a statement is bold as the fact is we don't recognize the posture as fish but one can float on the water without any movement in this asana. Supine Position.
1. 2. 3. 4.
Spread the legs one foot apart. Fold the left leg in the knee and place it on the right thigh. Fold the right leg in the knee and place it on left thigh. Now with the help of the elbows raise the head, curve the back backwards and place the top of the head on the floor, making the arch of the back.
Position
Releasing
5. Hold the toes of the feet with hands and continue normal breathing. In this asana, the thighs and knees are completely placed on the ground. As the back is stretched in curve and head on floor, lot of weight is shifted to the head and throat is stretched. 1. Release the toes of the feet and support the shoulders with the elbows. 2. Slowly reducing the weight on the head, straighten the neck and bring the shoulders on the floor. 3. Straighten the right leg. 4. Straighten the left leg. 5. Bring back both the legs to normal position and take supine position. This asana is complementary to Sarvangasana and Halasana, so should be maintained for one tenth of the period of the Sarvangasana or Halasana. Jalandhar Bandha in Sarvangasana pressurizes the thyroids and pituitary glands but in Matsya Bandha these glands are stretched. These opposite processes help improve the circulation in these glands assuring healthy functioning. Also the thigh & abdomen muscles are stretched systematically. The weight over the head should be taken out slowly. The support of the hands should be removed only when the head is completely ready to bear the weight. Also while releasing the position, one should avoid jerks and speedy movements. Maintain the asana until it is bearable and pleasant.
Precaution
Dos & Donts Dos - Lift the head with the support of hands, elbows. - Try to rest the crown of the head on the ground. - While taking, releasing & maintaining the position, support the head and neck very carefully. - Try to keep soft cushion under the head. Simple variations - One can keep the legs straight - The legs can be folded in swastikasana or samasana or a simple cross legged position. - For taking the position, one can go on the elbows from sitting position and while resting on the elbows, try resting your crown on the floor. Advanced variation - Legs are in padmasana (lotus pose), try holding toes with hands without elbows resting on the ground. Donts - Do not move or pull or turn the neck while you are in the position. - Do not remove the support of the elbows to neck.
Halasana, Plough pose In this position the body looks like a traditional Indian plough pulled by bulls in the fields. Also by practicing this pose one ploughs the body like one digs the earth, making it loose and free.
Ha-LA-sana
Hala - plough
Exhale and while inhaling slowly raise the legs to a 90 degree angle from the floor.
Exhaling raise the waist and hips, taking the legs over the head, keeping them suspended above the ground.
After exhaling fully, lower the leg further down and rest the toes on the floor. Keep the toes stretched and breathe normally. The asana position: In this position the toes rest on the floor, if there is enough flexibility, otherwise the toes are towards the floor, as far as is comfortable. If the toes reach the floor then try to place the toenails on the floor. Remember there should be no strain. The legs remain straight. If the knees are bent there is less pressure on the abdomen and less stretch into the legs, particularly the hamstrings. The arms should remain in the same position, flat on the floor supporting the neck. The chin is pressed into the chest in the jalandhar bandha or chin lock. Releasing the asana position:
Exhale and inhaling lift the toes up from the floor, keeping the legs straight in the knees.
Continue inhaling and slowly lower the spine back down to the ground, keeping the legs at a 90 degree angle with the floor. Exhaling slowly lower both legs back to the supine position. Anatomical focus: The neck region, thyroid glands in the throat region, shoulders, lowerback, hamstrings. Awareness: On the neck, Vishuddhi chakra, and Maniour chakra in the abdominal region. Normal breathing focused on abdominal efforts. Do:
Keep the legs straight in knees with toes vertical on the ground over your head. Legs are in one straight line. As far as possible, the back remains straight and vertical. Arms straight with palms on the ground. Shoulders resting on the ground with shoulder baldes taking most of the weight and less on the neck. The chin resting against the chest. Dont:

Benefits:
Bend the knees. Move the neck or overstrain it in the chin lock position. Move into this asana fast as a lot of stress is put onto the spine.
Improves the tone and strength of the back muscles as the back is folded, as well as the leg muscles and abdominal muscles. It also removes the rigidity of the back muscles. Improves the working of the spinal nerves, putting pressure on the nerves in the neck region which are predominantly sympathetic. Improves the function of the thyroid, parathyroid and pituitary glands. All of the other endocrine glands are regulated by these main glands and so the overall function of the endocrine system is improved. This results in the improved functioning of all the systems of the body. Gives a complete stretch to the spine which increases its elasticity and overall functioning. Stretches the shoulders. Activates digestion and helps with constipation, improves the efficiency of all the abdominal organs such as the spleen, pancreas, liver and kidneys. The breathing movements of the diaphragm help to massage the abdominal organs. Activates the thyroid gland and thymus gland, stimulating metabolism and immunity. Calms the mind and reduces stress. Can induce states of pratyahara (sense withdrawal). Benefits for Women
Due to the compression of the pelvic area it improves the circulation and tone to the reproductive organs, increasing their efficiency. Can help to strengthen the lower back and sacral area, preventing lower back pain during menstruation. Therapeutic applications: Asthma Cough and cold Constipation Menstrual disorders Precautions and Contra-indications:
Should be avoided during pregnancy and menstruation, high blood pressure and brain diseases. Should be avoided if suffering from an enlarged thyroid, spleen or liver as well as cervical spondylitis, slipped disc, neck problems, headache and weak blood vessels in the eyes. Duration: To begin with this pose can be a little difficult so start with a few repetitions of ten seconds at a time. When the body is used to this then the asana can be held for 30 seconds. After some time it can be maintained for up to 3 minutes. Additional section Variations and tips: Some like to hold the toes of the feet with the hands or place the hands below the neck. However if held for too long this can put too much pressure on to the upper spine. It is important that the back is straight, not at 45 degrees, with the chin tucked in towards the chest as this helps the toes to touch the floor. If liked the arms can be bent with hands placed on the back like in sarvangasana. This can be helpful for balance when the toes do not touch the ground. Preparatory poses: Sarvangasana Viparit Karni Ashwini Mudra Follow up poses: Vistrut Pada Halasana Karnapeedanasana Matsyasana to counterbalance the Jalandhar Bandha Chakrasana Pawanmuktasan and/or Ardha Chakrasan with both feet on the floor to relieve any tension that has accumulated in the lower back
NAUKASANA
Posture
In this asana the shape of the body looks like a yacht and hence it is called Noukasana (Yacht in Sanskrit). There is another Noukasana which is practiced in prone position. The difference between these two is in this supine Noukasana muscles of abdomen and stomach are contracted and in the prone position Noukasana the muscles are stretched. Supine Position. 1. Exhale and inhaling, start raising both the legs upward and stop when they make angle of 45 degree with the floor. 2. Hold breathe, and in the same position raise the shoulders and the back. Hold the toes of the legs with both the hands.

Position Keep the knees straight or else the expected pressure on the organs is not achieved. In this position it is always difficult to maintain the balance of the body but with practice one can achieve the steady posture. If initially you can't catch the toes then hold the legs at ankles but don't bend the legs in knees. 1. Inhale & exhaling bring the hands to normal position releasing the toes. 2. Continue exhaling and slowly bring the legs to normal position.
Releasing
Duration
Internal Effects
Precaution
3. Attain the supine position. Due to the balance and strain involved in this asana, initially it is difficult to maintain it for long. One can practice it for up to 15 seconds after sufficient practice. The size of the BELLY reduces due to the contraction of the abdomen from both the sides. Organs like lever, intestines, pancreas, kidneys etc. are pressurized which helps in improving the functioning. Though this asana is useful for abdomen problems, people who have been operated on abdomen should not do this asana.
Dos & Donts Dos - Keep the legs straight in knees and inclined at 45 deg angle with the floor. - As far as possible the back remains straight. - Arms straight with fingers holding the toes. - Eye sight fixed on the toes. - You may start from sitting position if it is difficult to achieve the position from supine position. - Try to balance on the buttocks. Donts - Do not bend the legs in knees. - Do not bend the arms in elbows.
SHAVASANA - Corpse Pose This asana is known as Shavasana or Corpse Pose as it looks like a dead body. This asana is one of the easiest asanas to get into but the most difficult to practice. It is one of the best relaxation poses and if practiced correctly and with full efforts, can relax every body part, relaxing not only the body but also the mind. SH-vaa-sana Shav+Asana Shav = Corpse Asana = Posture
Spread the legs one to two feet apart, the toes are turned outwards, the heels facing each other, a comfortable distance apart.
Bring the arms a little away from the body, palms turned upward.
Relax the neck and allow it to turn to the side if it is more comfortable. Close the eyes and focus the attention on the body, breathing normally. Begin focusing each body part and relaxing it, then moving on. Keep the mind focused on relaxation, the breath should be normal. Relax the whole body. The asana position: This asana looks very simple to practice but is actually highly difficult. To keep the body in a corpse like state is the external position and is not so important. What is important, and lies in the success of this asana is keeping the mind focused on relaxing every body part. To be able to do this the body needs to be in a comfortable, soothing position and state. In each position of the body there is a kind of strain or pressure on every muscle, called tone. The aim of this asana is to reduce this strain and give the muscles the real rest and relaxation that they need. All the muscles cannot be relaxed immediately after taking the shavasana position, therefore one has to relax each muscle with great deliberation. One has to pacify and relax the mind, freeing it from thoughts, worries and ideas. One has to think of each and every body part (the amount of detail will depend on the time available) and relax it, from the crown of the head to the toes. The direction of relaxation can vary from crown to toes or from the right hand, to right foot and then left hand to left foot, finishing with the back and head. The mind and body are deeply connected. If the mind is occupied by thoughts and worries then the shavasana will be unsuccessful. Therefore one has to acquire the stability of the mind along with the stability of the body. When one first goes into the asana the motor neurons that innervate the skeletal muscles are still firing nerve impulses. As the breath becomes more regular and relaxed the nerve impulses slowly begin to drop. The rhythmical movement of the respiratory diaphragm leads to deeper relaxation and eventually even the nerve impulses to the deep postural muscles of the torso are minimised. After taking the position first attempt to free the mind from thoughts and worries and concentrate on the body. Then concentrate on each body part, relaxing it. After relaxing the whole body turn the mind to the direction of the breath. Do not allow the mind to control the breath but let it be slow and relaxed. The more the body relaxes, the slower the breath will become. In the final position the whole body is completely relaxed, the breath is very slow and the mind is stable and quiet. Releasing the asana position:

Anatomical focus:
First one should prepare ones mind for releasing the asana. Make small movements of the fingers and toes. Straighten the neck. Bring the arms back next to the sides. Bring the legs together and open the eyes.
On every body part. Awareness: On relaxing every body part, relaxed breathing. Do:
Keep the mind focused on relaxing. If thoughts come do not stress about them but let them pass. Keep the spine in a straight line. Avoid moving the body parts as even the slightest movement will use many muscles and increase the nerve impulses. Keep the eyes closed. Dont:

Benefits:
Go to sleep, let the mind wander or move the body. Wear tight fitting clothing.
Right from the time of conception to the time of death innumerable processes continue operating incessantly inside the human body. Even when the body seems quiet or asleep these processes do not stop. It can be said that the relaxation of the body depends upon the scale of slowness of these operations, therefore an attempt is made to slow down these internal operations. Every activity inside the body needs oxygen, supplied through blood circulation. When we need more oxygen the circulation is increased which leads to an increase in respiration. In Shavasana an attempt is made to break this cycle by slowing down the speed of activities in the body. By practicing this asana the internal operations slow down, slowing the breath and therefore pacifying the mind. A new cycle is formed. Leads to a relaxed mind which allows you to see and relate to the world in a more realistic light, be more efficient in work and bring more happiness into life. Integrates the feeling of relaxation into the conscious and unconscious awareness. Relaxation of entire nervous system, body and mind. Relieves stress on the body and mind. Removes disturbing thoughts and tensions. Relaxes the muscles which lead to a decrease in the demand for blood and oxygen, giving the circulatory and respiratory systems a break. Beneficial for all stress related ailments. Rejuvenates the body and mind. Removes stress and fatigue. Improves the functioning of the brain. Decreases high blood pressure. Useful for preventing and improving heart complaints. When the body is relaxed the awareness of the mind increases and this leads to the development of pratyahara. Can be used for insomnia. Benefits for Women:
The benefits of shavasana cover the whole body but there are also some benefits especially for women.
Shavasana can be very useful during menstruation as it gives a deep relaxation to the muscles and also to the mind. If a women is feeling tearful, angry, irritable, tired or just plain stressed Shavasana will help. It will give the peace and calm needed by relaxing the muscles, focusing the mind and getting rid of any anxieties or worries. Shavasana can also help if there is any lower back or pelvic pain. By focusing on the stressed parts the women can relax the area and relieve the pain. During pregnancy it is a great practice to do at any time of the day, especially if feeling tired or emotional. Irregularities in the menstrual cycle are often indicative of a larger problem. Shavasana helps to rebalance the body and relaxes every body system. It is beneficial for emotional disturbances, stress, anger, depression and frustration, redirecting the energy and giving a feeling of calmness and freshness. Therapeutic applications:
All stress related diseases Fatigue High blood pressure Heart complaints Stress Anxiety Insomnia
Precautions and Contra-indications: Avoid going to sleep as this will prevent the decrease in nerve impulses as well as the deep relaxation. Duration: There is no time duration as it is a relaxation pose. It should be practiced whenever the body becomes tired, before and after asanas it is necessary and also between asanas when required. It is especially necessary after dynamic asana series like surya namaskar. It may also be practiced separately during the day, when needed, after a hard days work or before going to sleep. Variations and tips:
There should be some padding under the body and if necessary a little under the head, however the mat should not be soft as this will induce sleep. If the ground is slanted then let the head be lower, this prevents a drop in blood circulation to the brain and other vital organs. For those with lower back pain and light cushion can be placed under the lower back. Some may need a small cushion under their knees also. Lengthen the body a little as when the muscles relax they also lengthen. If the body is relaxed without a little stretch then the body may feel cramped a bit after the practice. If you are prone to low blood pressure then very slowly move from shavasana by first turning to the left side and then sitting up. This will increase the blood flow through the heart and prevent dizziness. If you are prone to falling asleep then keep the legs a little closer together. This will give a mild moola bandha which will prevent sleep. Either this or bring the upper extremities closer together which will give a small amount of tension. If this is not enough then focus on the breath, giving a simple inhale and exhale focus. For those who are not accustomed to relaxing the muscles and body many issues may arise, such as mental or psychological issues. If you cannot come to terms with these issues then you may try to avoid or be uncomfortable in this asana. To overcome this a wholistic yoga practice of asanas is needed, ideally with other yogic techniques. If it is consistently difficult to relax then try a sequence of tensing and then relaxing the muscles. First the arms, then the legs, then the pelvis, lower back and abdomen, followed by the
chest and upper back, then the facial muscles. Finish by tensing the whole body and then relaxing. By doing this the Golgi tendon receptors stimulate relaxation.
TADAGASAN
Posture Pre position Use Position Supine Position. Generally practiced to get rid of fatigue, strain, exertion etc. Take supine position, then bend both legs in knees and bring toes near to hips with legs 1 to 1.5 foot apart, cross arms around head. Relax all your body muscles and continue normal breathing. While releasing slowly move legs to original position, hands to normal position. PAVANAMUKTASANA (Both The Legs) 1
ASANA POSITION
Posture
The knees and thighs are pressed against the chest and belly in this asana. The gas trapped in the large intestine gets released in this Asana. Therefore, it is called 'Pavanamuktasana'. Supine Position. Generally practiced to get rid of abdominal & gastric problems and improve digestion etc.
Pre position Use Procedure
1. Exhale and inhailing, start raising both the legs and come to Dwipada
Uttanpadasana Position.
2. Bend both the legs in the knees and keep the folds on the belly. Keep
the knees and toes together.
3. Now keep the belly pressed with the thighs and clasp the folded legs
with both the hands.
4. Now bending the neck, raise the head and fix the chin between the
knees. Position It is necessary to keep the knees and thighs pressed against the chest and belly in this asana. At the same time the calves should also be pressed against the thighs so that when the hands clasp the legs, the desired pressure can be had on the belly. The proper pressure on the concerned organs of the body gives the desired benefits. 1. Straighten the neck and bring the head on the floor. 2. Unfold the hands and bring them to their earlier position. 3. Inhailing, straighten both the legs and come to Dwipad Uttanpadasana Position.
Releasing
4. Exhailing, slowly bring both the legs down and place them on the
Duration Internal Effects floor and take Supine Position. Generally it should be maintained for one minute. That way this asana can be retained longer but that is not necessary. Due to the nice and systematic pressure on the belly, the trapped gases in large intestine are released. This improves the digestion system and helps have good motion. People who have undergone an operation on belly or suffering from hernia and piles, etc. should perform this asana after consulting some Yoga Expert. Similarly, the pregenant women should also not practice it.
Precaution
Dos & Donts Dos - Keep the legs folded in knees and pressed on the abdomen using the folded arms. - Try to touch the chin to the knees. - Try to keep the legs together. - Point the toes. Simple variation keep the head on the ground instead of trying to touch the chin to the knees. Donts - Do not strain your neck.
PAVANAMUKTASANA (One Leg)
Posture
Pre position Use Position
The knee and thigh of one leg is pressed against the chest and belly in this asana. The gas trapped in the large intestine gets released in this Asana. Therefore, it is called 'Pavanamuktasana'. Supine Position. Generally practiced to get rid of abdominal & gastric problems and improve digestion etc. Take supine position, then bend left leg in knee and press it against stomach/ chest, hold it with both the arms around, without disturbing the posture relax all muscles and continue normal breathing. While releasing slowly move hands to normal position, leg to original position. Repeat this with right leg pressed against chest/ stomach.
Releasing
Duration Internal Effects Precaution People who have undergone an operation on belly or suffering from hernia and piles, etc. should perform this asana after consulting some Yoga Expert. Similarly, the pregenant women should also not practice it. ARDHACHAKRASANA 1
Posture Pre position Use Position Take supine position, attain tadagasana posture then join both the legs & knees, lift your waist and make straight line of your spinal column as shown in fig. Try to remain in this position without disturbing the posture, relax all muscles and continue normal breathing. While releasing slowly lower the waist to touch the ground, legs to original position. ARDHACHAKRASANA 2 Supine position , tadagasana
Posture Pre position Use Position Take supine position, attain ardhachakrasana 1 posture then straighten left leg in knee and try to remain in this position without disturbing the posture, relax all muscles and continue normal breathing. While releasing slowly bring the left leg back to normal, lower the waist to touch the ground. Repeat this with right leg stretched. While releasing slowly bring the right leg back to normal position. ANANTASANA 1 Supine position , tadagasana, ardhachakrasana 1.
Posture Pre position Use Position Take supine position, turn on left side, place the elbow of the left hand on ground with left palm supporting your head as shown in figure. Keep right hand near your chest on ground, continue normal breathing. Repeat this for right side. While releasing slowly bring hands to the normal position and take supine position. ANANTASANA 1 Supine position.
Posture Pre position Supine position, Anantasana 1.
Use Position Take supine position, attain Anantasana 1 posture , bend right leg in knee and place the toe on left thigh. Keep right knee steady pointing towards roof, hold index finger of the right leg by right as shown in figure. Continue normal breathing. Repeat this for right side with left leg on right thigh. While releasing slowly bring hands to the normal position and take supine position
Prone Position (Yoga Postures in Prone position) In this position you lie down in prone on front side of the chest and abdomen with the chin on the floor. Both hands lying besides the thighs, and palms resting on the floor
Bhujangasana, Cobra pose Cobra pose is one of the very powerful backward bending asana in Hatha Yoga. It has a huge amount of benefits which cover all the body systems.
(Bhu-JAN-ga-asana)
o o o
Saral straight Hasta arm Bhujanga cobra
In this position the body takes the position of cobra, raising its body and preparing to strike.
Bring both the hands near the chest and place the palms on the ground with the fingers together pointing forward and thumbs pointed towards the body.
The elbows should be raised towards the ceiling close to the body. Place the forehead on the ground.
o o
While inhaling slowly raise the forehead, bend the neck backwards and then slowly raising the shoulders, chest and abdomen from the ground until the arms are straight, very slowly, vertebrae by vertebrae, stretching backwards. Continue to maintain the asana, breathing normally. The asana position: In this position the pressure is felt on the arms and hands as well as the lower back. Over time this pressure can gradually be placed more on to the lower back. One should try to raise the body up with the help of the spine. Once the final position is attained the arms are straight, the chest is forward and open, the shoulders and neck are back and the heels are together. The neck is compressed and the throat is stretched. The facial muscles should be relaxed. The breathing should be normal. Releasing the asana position: Inhale and while exhaling slower lower the abdomen, chest and finally the forehead on the ground using the support of the arms. Place the chin on the floor and return the arms back to the prone position. Anatomical focus: The lower back and stretch on the front side of the body. Awareness: The arch of the back, relaxing the lower back and normal breathing. Also on abdomen and chest while breathing in a relaxed way through chest. Do: Try and keep the arms straight, palms on the ground. Try and keep the knees and ankles together, toes pointed. Gaze towards the ceiling. You can lift the hips and thighs if the back is not flexible. Open the chest; pull the shoulders backwards and downwards. Relax the lowerback and raise the hips if you experience pain in lowerback. Dont: Have any distance between the legs. Let the shoulders hunch upwards towards the ears. Benefits:
Helps to remove backache and neck ache as well as keeping the spine supple and healthy. By arching the spine blood circulation is increased to that region toning the nerves along the spinal column and improving the communication between the brain and the rest of the body. The pressure on the abdomen is also beneficial to the abdominal organs and in particular the digestive organs, it stimulates the appetite, relieves flatulence and constipation. Tones the kidneys which help with purification of blood, removing any stagnant blood and improving the health of the whole body.
Strengthens the adrenal glands which is responsible for secretions of adrenaline, cortisol and othe stress hormones, the balancing effect on the hormone secretions is the benefit of asanas. Tones the liver, making it beneficial for those with a sluggish liver. Helps the functioning of thyroid gland, which is responsible for metabolic activities. Expands and opens the chest which encourages deep breathing as well as helping to correct rounded shoulders. Useful for slipped disc and sciatica as it relieves the pain and can also relocate the slipped disc. In normal day-to-day life we do a lot of forward bending but not much backward bending, therefore it is good to practice for a healthy back and to give general balance to the body. Benefits for Women:
Tones the ovaries and the uterus and helps to alleviate gynaecological disorders such as leucorrhea (irregular vaginal discharge due to an imbalance in oestrogen), dysmenorrhoea (painful menstruation) and amenorrhoea (absent menstruation). Therapeutic applications: Back ache Neck pain Gynaecological disorders Anorexia Flatulence Constipation Sluggish liver Impure blood Stress Slipped disc Precautions and Contra-indications: Should not be practiced by those with severe problems of the spine, stomach ulcers, hernias or pregnant women. It should be practiced with care for those with stiff backs and for those who are menstruating. Also not recommended for people with heart diseases. Should not be practiced by those who have undergone surgeries of spine, brain, abdomen, heart and lungs. Duration: To begin with this asana should be held for 5 to ten seconds. It can be repeated 3 to 5 times, depending on the individuals capacity. With practice the number of repetitions can be increased. At this point reduce the number of repetitions but increase the time. Gradually increase the time to 1 minute. After more practice the time can be increased up to 3 to 5 minutes. Additional section Variations and tips:
When practicing the pose some people may have their hips on the ground whilst others will have them lifted. This will depend on two reasons. Firstly the flexibility of the back and secondly the body shape and length of the arms. Try to relax the lower back as much as possible when attaining the position as it will be difficult to get a nice arch and stretch in the back if the back is tense. The more the lower back is relaxed, the more the rest of the body will relax. To counter balance the stretch in the body practice shalabhasana after saralhasta bhujangasana. Preparatory poses: Sahajahasta Bhujangasana
Follow up poses: Vakrahasta Bhujangasana Niralamba Bhujangasana Shalabhasana Naukasana Dhanurasana Ancient texts: Reference from Gherand Samhita by Sage Gherand Angushthanabhiparyantmadhobhumau Cha Vinyaset I Dharaam Karatalabhyam Dhrutvaurdhvasheershah Phaneev Hi II (Gherand Samhita 2 -42) Meaning: Touch the body to the ground right from the great toe to the navel. Touch both palms to the ground and raise the head like the hood of the snake. Dehagnirvardhate Nityan Sarvarogvinashanam I Jagarti Bhujagi Devi Bhujangasanasadhanaat II (Gherand Samhita 2 43) Meaning: On studying Bhujangasana the fire in the body gets stimulated and it destroys all diseases. Moreover the kundalini also gets aroused with the study of this asana. This asana has been given great importance as it stimulates the digestive fire, this idea of stimulation is related to making the digestive system so strong that it destroys all the diseases by providing proper energy and nutrients to all other parts of the body. Yoga and ayurveda believe in treating the digestion for many problems. So perfect health is achieved if the digestion is perfect. Also the Asana purifies the nadis and purifies the sushumna nadi which awakens the dormant kundalini energy at mooladhar chakra.
VAKRA HASTA BHUJANGASANA 1
The shape of the spinal column is similar to that of a cobra raising its head. Prone Position.
1. Bring both the hands close near chest and place palms on the floor
with fingers together pointing to the front and the thumbs drawn towards the body. 2. Elbows of both the hands should be kept raised towards the sky. Now touch the forehead to the ground and exhale. 3. Inhaling, gradually first raise the forehead and then the chin, chest and neck, and curve the spinal column. Keeping the waist, thighs and
knees pressed to the floor, raise the upper part of the body only upto the naval. In this position the hands remain bent in the elbows, and the palms placed firmly on the ground. After taking this final position, continue normal breathing. Position Initially you will feel the weight to be on both the hands but with practice it you can shift this to the spinal cord. In the final position keep the hands straight, chest forward. Keep the spine in arch. 1. Inhale and exhaling, with the support of the spinal column, start lowering the shoulders slowly with first abdomen touching the floor and then chest, forehead.
Releasing
2. Place the chin on floor and hands back to the original position. Attain
Duration prone position. Initially practice it for 5 to 10 second. After practicing it for few days you can increase the repetitions, once you are able to do 5 repetitions easily then reduce repetitions and increase the time up to 1 min. This asana is concerned with the spinal cord and the muscles of the stomach. Due to the stretching the efficiency of the digestive organs increases. To some extent back problems are reduced as the blood circulation is improved. People suffering from Back problems, TB in intestine, ulcer in stomach, harnia should consult Yoga expert before practicing this asana. Jerks and unbearable strains should be avoided. SHALABHASANA (Ardha Shalabhasana)
Internal Effects
Precaution
Posture
Pre position
Shalabh means 'locust' as the position of the body in the asnana appears to be like that of a locust. To facilitate easy learning first we will learn Ardha Shalabhasana. Prone Position.
Procedure
1. Exhale and inhaling, raise the left leg from the waist keeping it
straight in the knee. Keep the toe stretched to the backside and continue normal breathing.
Position
Releasing Duration
Internal Effects
Precaution
strain on desired organs is reduced and desired results are missed. During the practice chin should rest on ground. In this asana leg should be raised and kept stable without allowing it to bend in the knee. The chin should rest on the ground. The muscles of the shoulders neck and head should be kept relaxed. But the muscles of the thighs and abdomen should be kept stretched. When one leg is raised, the other one should be kept straight and pressed to the floor. Inhale and exhaling bring the left leg down on the ground and then back to the prone position. Initially practice it for 5 to 10 second. After practicing it for few days you can increase the repetitions, once you are able to do 5 repetitions easily then reduce repetitions and increase the time up to 1 min. This asana mainly centers the lower vertebra of the spinal cord and the muscles of the abdomen and thighs. The strain activates their blood circulation. As a result of this the concerned organs become more active and efficient. This strain is effective on small and big intestine and certain enzyme producing glands. People suffering from Back problems, TB in intestine, ulcer in stomach, harnia should consult Yoga expert before practicing this asana. Jerks and unbearable strains should be avoided.
2. Take the precaution that leg is straight in knee as otherwise the
SHALABHASANA (Complete)
Posture
Shalabh means 'locust' as the position of the body in the asnana appears to be like that of a locust. To facilitate easy learning first learn Ardha Shalabhasana. Prone Position.
1. Exhale and inhaling, raise both the legs from the waist keeping them
straight in the knees. Keep the toes stretched to the backside and continue normal breathing.
2. Take the precaution that the legs are straight in knees as otherwise
the strain on desired organs is reduced and desired results are missed. During the practice chin should rest on ground.
Position
Releasing Duration
Internal Effects
Precaution
Keeping the raised legs straight in the knees, stretch the toes towards the backside. At this point the legs may tremble, but this trembling can be stopped if the raised legs are slightly lowered. Attempt should be made to raise the legs as much as possible without having any tremble and then stabilize them at that point and keep the breathing normal. Inhale and exhaling bring both the legs down on the ground and then back to the prone position. Only difference between Ardha Shalabhasana and this asana is that both the legs are raised simultaneously instead of one in this asana. As the strain is more, the duration be reduced. This asana mainly centers the lower vertebra of the spinal cord and the muscles of the abdomen and thighs. The strain activates their blood circulation. As a result of this the concerned organs become more active and efficient. This strain is effective on small and big intestine and certain enzyme producing glands. People suffering from Back problems, TB in intestine,Ulcer in stomach, harnia should consult Yoga expert before practicing this asana. Jerks and unbearable strains should be avoided. DHANURASANA
Posture
The body takes the shape of Bow and therefore it is called Dhanu ( Bow in Sanskrit) asana. As the bow is strained during the archery, the whole body id stretched during this asana posture. Prone Position.
1. Bend both the legs in knees and keep them 6 to 8 inches apart from
each other.
2. Catch both the legs firmly near the ankles. 3. Exhale & inhaling pull the legs upward with the hands, allow the body
to be stretched in a curve, push the neck backwards.
Position Releasing
After taking the final position, try to raise the thighs up from ground along with shoulders and chest. Push the neck backwards as much as possible.
1. Inhale and exhaling bring both the knees, chin and shoulders slowly
on the ground.
2. Leave the ankles and bring the hands beside the body. 3. Straighten the bent legs and bring them as in the prone position.
Duration Initially practice it for 5 to 10 second. After practicing it for few days you can increase the repetitions, once you are able to do 5 repetitions easily then reduce repetitions and increase the time up to 1 min. This asana is a combination of both Bhujangasana and Shalabhasana and can deliver benefits of both the asanas. Mainly the weight is taken by the abdomen. This has favorable effect on enzyme producing organs, liver, pancreas, small intestine and big intestine. As a result of this the concerned organs become more active and efficient. Also the blood circulation in arms and legs is improved. People suffering from Back problems, TB in intestine, ulcer in stomach, harnia should consult Yoga expert before practicing this asana. Jerks and unbearable strains should be avoided. People suffering from Abdomen problems should not do this asana without consulting Yoga expert.
Internal Effects
Precaution
NAUKASANA 1
The body achieves the shape of a yacht , therefore it is called Nouka (yacht or boat in Sanskrit) asana. Prone Position.
1. Stretch both the arms forward, keep them on the floor with palms
closed together. At the same time place the forehead on the floor.
2. Exhale and inhaling, lift the arms & neck in the front, and legs in the
back upwards as much as possible without bending them.
3. Continue normal breathing and try to maintain the posture steady.

Position In this asana both the arms both the arms should be raised keeping the palms joined together. Legs also should be kept together. Head should be at the level of arms. The complete weight of the body on abdomen. 1. Inhale and exhaling bring, both the knees, chin and shoulders slowly on the ground. 2. Leave the ankles and bring the hands beside the body.
Releasing
3. Straighten the bent legs and bring them as in the prone position.
Duration This asana is more difficult than dhanurasana so it is difficult to maintain it for few seconds also initially, try to practice it for 5 to 10 second. After practicing it for few days you can increase the repetitions, once you are able to do 5 repetitions easily then reduce repetitions and increase the time up to 1 min. In this asana, muscles of legs and hands are stretched more than Dhanurasana. The strain reaches inner organs and increases their capacity. It also acts on back muscles and helps remove complaints related to digestive system. People suffering from Back problems, TB in intestine, ulcer in stomach, harnia should consult Yoga expert before practicing this asana. Jerks and unbearable strains should be avoided. People suffering from Abdomen problems should not do this asana with out consulting Yoga expert.
Internal Effects
Precaution
MAKARASANA 1
ASANA POSITION
Posture Pre position
Position like that of a crocodile. Prone Position.
Procedure
In the prone position place your both hands crossed around head or rest your forehead on it, relax all the muscles, continue normal breathing.
1. Bring the arms forward and fold them. Then place the forehead on
the folded elbows and relax the neck.
2. Spread the legs and keep them at a distance of a foot or so, with the
heels inside and the toes outside. Then relax the legs.
Position Releasing
to the floor as possible. Keep the breathing normal and the head in a positoin which is comfortable. This asana being for relaxation, the muscles of the body should not be strained. So attempt should be made to relax all muscles and the joints of the body.
3. Keep the whole body relaxed. Try to touch as many parts of the body
1. Bring the feet together. 2. Unfold the arms & get them back as before and come to the Prone Position. The aim of this asana is to release the strain caused by other asanas. Therefore, this asana should be maintained for two to three minutes. As all the muscles are relaxed, they need less blood and oxygen supply. Consequently, the heart beats and the breathing also slow down. Now as the whole basic operation turns slow, the body gets good rest. In this asana the whole body is relaxed. As the body is relaxed one is inclined to sleep which one should strictly avoid.
Duration Internal Effects Precaution
ADHVASANA
Adhvasana Posture Pre position Procedure Prone Position. In the prone position place your forehead on ground, stretch your hands forward and join them ahead of your head as shown in figure. Stretch your legs in opposite direction, relax all the muscles, continue normal breathing.

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Neck: Movement 1 Aim - To increase the flexibility and stamina of neck muscles.

Neck Movement (Kanthasanchalana) Type 1 Neck: Movement 2 -

Neck Movement (Kanthasanchalana) Type 2 TOP

Shoulder Movement (Skandhasanchalana) Type 1

Shoulder Movement (Skandhasanchalana) Type 2 TOP

Hand Movement (Hastasanchalana) Type 3

Leg Movement (Padasanchalana) Type 2 Leg: Movement 3

Knee Movement (Janusanchalan) Type 1

Knee Movement (Janusanchalan) Type 2

Knee Movement (Janusanchalan) Type 3

4. Exhailing bring the arms back to the normal preposition.

6. Exhaling bring the arms down to the normal preposition.

6. Exhaling bring the arms down to the normal preposition.

6. Exhaling bring the arms down to the normal preposition.

Pre position Procedure

Posture Pre position Procedure

Pre position Procedure

2. Bring the heels on the floor and take up standing position.

Posture Pre position Procedure Position

Pre position Procedure

4. Get both the legs together, take the sitting posture.

Precaution Dos & Donts

Pre position Procedure

Pre position Procedure

Pre position Procedure

Pre position Procedure

Posture Pre position Procedure

Duration Internal Effects

Posture Pre position Procedure

4. Continue normal breathing.

3. Take the left foot to original position.

Duration Internal Effects

Pre position Procedure

Duration Internal Effects Precaution

Posture Pre position Procedure

This Asana is performed in Padmasana Position. Padmasana Position

Pre position Procedure

PADMASANA YOGAMUDRA (Type2) 1 2 3

Pre position Procedure

Pre position Procedure

flat on the floor.

Pre position Procedure

3. Straighten the left leg and take the sitting position.

Taking the asana position:

Urinary tract disorders Menstrual disorders Indigestion Precautions and Contra-indications:

Pre position Procedure

3. Place the forehead on the floor at farthest distance from the

Posture Pre position Procedure

4. Place the palms on the knees.

Posture Pre position Procedure

This Asana is performed in Vajrasana Position. Vajrasana Position

Pre position Procedure

2. Exhailing bend in the waist and place the forehead on the

Pre position Procedure

4. Exhale completely, and bend downwards and touch the forehead to

Internal Effects Precaution

Pre position Procedure

1. After bending down, keep the heels, calves, thighs completely

Posture Pre position

Posture Pre position Procedure

UTTANPADASANA (With One Legs)

Posture Pre position Procedure

3. Continue normal breathing and try to maintain the posture steady.