Professional Documents
Culture Documents
Yoga Postures Yogasanas
Yoga Postures Yogasanas
VEERASANA
1
Posture
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.
1. Take the left foot forward and place the left foot on the floor at
2.
3.
Position
Releasing
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
2.
3.
Duration
Internal
Effects
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.
Precaution
Posture
In this asana the position of the body becomes like a triangle (trikon).
And hence, it is called Trikonasana.
Pre position
Standing Position.
Procedure
1. Lift the left leg and place it at a maximum distance towards the
2.
3.
4.
Position
left.
Turn the toe of the left foot towards the left and inhale.
Exhale and bend the left leg in the knee and place the left hand
palm near the left foot toe.
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 comes on the left hand.
Releasing
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.
Internal
Effects
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.
Precaution
Persons having complaints regarding their waist and the spinal column
should do this Asana under the guidance of Yoga Expert.
Posture
Pre position
Standing Position.
Procedure
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.
Position
Releasing
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.
Internal
Effects
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
DHYANA MUDRA
Posture
Sitting
Pre position
Sitting Position.
Procedure
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.
Position
SWASTIKASANA
Posture
Pre position
Procedure
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.
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.
Releasing
Duration
1.
2.
3.
4.
Precaution
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).
SAMASANA
1
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).
Pre position
Sitting Position.
Procedure
2. Bend left leg in knee and place it touching the thigh of the
3.
4.
Position
Releasing
right leg in such a way that its heel rests on the procreating
organ.
Bend right leg in knee and place its foot in between the thigh
and its heel is placed of the left leg.
Keep the wrists of both the hands on the respective knees
and take Dnyana Mudra. Continue normal breathing.
1.
2.
3.
4.
Duration
Internal Effects
Precaution
Posture
Pre position
Procedure
2. Bend left leg in knee and place its toe on the right thigh and
3.
4.
Position
Releasing
1.
2.
3.
4.
Duration
Internal Effects
Precaution
PADMASANA (Baddha)
1
Posture
Pre position
Procedure
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.
bend those in elbows. There should not be any strain on any of the
muscles.
Releasing
1.
2.
3.
4.
Duration
Internal Effects
Precaution
Posture
Pre position
Padmasana Position.
Procedure
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.
Position
Releasing
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.
Duration
Internal Effects
Precaution
While lifting the body on the hands, one may lose balance and fall
backward; so one must be careful at this point.
PARVATASANA
Posture
Pre position
Procedure
1. Take both the hands forward and lock the fingers of both the
2.
3.
hands together.
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.
Stabilize the position and continue normal breathing.
Position
Releasing
You can maintain this asana for long time without any problem.
Internal Effects
Precaution
Posture
In this asana the body is stretched more like a string of bow when
pulled at the time of archery.
Pre position
Sitting Position.
Procedure
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
3.
4.
Position
Releasing
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.
1. Inhale and exhaling, start bringing the foot down and place it
on the thigh.
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.
Internal Effects In this asana great strain is exerted on hand, legs and joints of waist
and the knees. Consequently the efficiency of the organs increases.
Precaution
Posture
Pre position
Procedure
Position
Releasing
Duration
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.
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.
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.
This latter Asana exerts more strain than the former. It should also
be maintained for thirty seconds to experience its benefits.
Internal Effects
Precaution
The person with weak waist joints should not do this asana as it
brings great strain to the joints.
PADMASANA YOGAMUDRA (Type1)
Posture
Pre position
Padmasana Position
Procedure
1. Inhale and take both the hands back and keep the palms
2.
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
Duration
Internal Effects
Precaution
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)
1
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.
Pre position
Padmasana Position.
Procedure
1. Inhale, and exhailing set both the palms near the belly below
2.
Position
Releasing
Duration
the navel resting on the heels of the legs. Keep the right
hand palm on the left hand palm. Keep the fingers quite
together.
Exhailing bend in the waist and place the forehead on the
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.
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.
Pre position
Sitting Position.
Procedure
1. Bend the left leg in the knee and place its heel near the
2.
3.
thigh. Keep the sole of the left foot flat on the floor and the
thigh and knee touching to the chest.
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.
Now turn the neck and the trunk to the right, twisting the
spine and look back above the shoulder. Continue smooth
breathing.
Position
Releasing
Duration
Internal Effects
Precaution
Posture
Pre position
Sitting Position.
Procedure
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
3.
Position
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.
Press the standing left knee with the right hand and
shoulders, and twist the neck to the left. Turn the sight
also in the same direction and continue normal breathing.
3. Then with the support of the neck and shoulders twist the
4.
Releasing
Internal Effects
Precaution
Posture
It was Matsyendra rishi who designed and practiced this Asana, and
hence its name Masyendrasana. This Asana in its original form is
difficult to practice, therefore, it was simplified which is called 'Ardha
Matsyendrasana'. After sufficient practice of this Asana, it becomes
possible to practice Matsyendrasana.
Pre position
Sitting Position.
Procedure
1. Bend the left leg in the knee and place it on the other side of
the right knee.
Position
1. While taking the right hand over the knee of the left leg,
2.
3.
4.
5.
6.
Releasing
1.
2.
3.
4.
keep the right arm touching the standing knee of the left leg
and keep the downward part of the right hand parallel and
very close to the knee.
The folded left leg is pressed by the right arm in order to
twist the trunk to the left. At this point do not try to sit on
the fold of the right leg.
Keep the folded right leg free.
While twisting the trunk to the left, outstrech the chest.
Straighten the spinal column and the neck, and then turn to
the left as much as possible.
This twisting process is further enhanced by encircled left
hand round the waist.
This turning process is facilitated, if it is done with exhailing.
Once the final position is attained, the smooth breathing
should continue.
Turn the neck and the sight to the front.
Restore the hands to their place.
Straighten the right leg.
Bring the left leg to its place and take the sitting position.
Internal Effects
Precaution
Posture
Pre position
Padmasana Position.
Procedure
1. Exhale, and inhaling raise the hands upward from the sides
and join the palms.
2.
3.
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.
2. Exhaling, bring both the hands down from the sides and take
up Dhyana Mudra.
Duration
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.
Internal Effects
VAJRASANA
1
Posture
Like Padmasana, this is also the Asana for meditation. One can sit
comfortably for a prolonged period in this Asana.
Pre position
Sitting Position.
Procedure
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
3.
4.
Position
Releasing
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.
1. Remove the palms from the knees and bring them to the
sides.
Duration
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.
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)
Posture
Pre position
Vajrasana Position
Procedure
1. Inhale and take both the hands back and keep the palms
2.
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
Duration
This Asana being simple can easily be maintained for two minutes
and even more.
Internal Effects
Precaution
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)
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.
Pre position
Vajrasana Position.
Procedure
1. Inhale, and exhailing set both the palms near the belly
2.
Position
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.
Exhailing bend in the waist and place the forehead on the
ground. When the bending process is over, continue
smooth breathing.
Releasing
Duration
This Asana should be maintained for one and half minute to have
the expected results.
Internal Effects
Precaution
Posture
Pre position
Sitting Position.
Procedure
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
4.
Position
Releasing
Duration
Internal Effects
Precaution
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'.
Pre position
Sitting Position.
Procedure
1. Only inhale.
2. Exhale, and hold the big toes of both the feet with both the
hands.
2.
3.
4.
Releasing
Duration
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.
Internal Effects
2.
3.
Precaution
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
Posture
In this asana the body is stretched more like a string of bow when
pulled at the time of archery.
Pre position
Procedure
Hastashirasana
Posture
Pre position
Procedure
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
Posture
Pre position
Procedure
DATTAMUDRA
Posture
Pre position
Procedure
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.
Asana In Supine Position
Posture
In this asana both the legs are raised upwards and so is called
Dwipada(both legs) Uttanpadasana.
Pre position
Supine Position.
Procedure
1. Exhale and inhaling start raising both the legs upward and stop
2.
3.
Position
While raising the legs, it is necessary that the legs be kept straight
and close together. Keep the toes together and stretched towards sky.
Releasing
Inhale and exhaling, bring both the legs down, back on to the floor.
Duration
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
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.
Posture
Pre position
Supine Position.
Procedure
Position
While raising the leg, it is necessary that the leg be kept straight.
Keep the toe stretched towards sky.
Releasing
Inhale and exhaling bring, the leg down, back on to the floor.
Duration
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
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
Supine Position.
Procedure
1. Exhale and inhaling start raising both the legs upward and stop
2.
3.
4.
Position
Releasing
when they make angle of 90 degree with the floor. Attain the
Uttanpadasana posture.
Exhaling raise the waist and push the legs backward over the
head.
Inhailing support the waist with both the hands, straighten the
legs and stretch the toes towards sky. Keep the sight on the
toes.
Continue normal breathing.
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
2.
3.
Duration
Internal
Effects
Precaution
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.
- 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).
SARVANGASANA
1
Posture
Pre position
Supine Position.
Procedure
1. Exhale and inhaling start raising both the legs upward and stop
2.
3.
4.
Position
when they make angle of 90 degree with the floor. Attain the
Uttanpadasana posture.
Exhaling raise the waist and push the legs backward over the
head.
Support the waist with both the hands, using your hands get
the legs, waist and back in one straight line and stabilize them
in this position, stretch the toes towards sky. Keep the sight on
the toes.
Continue normal breathing.
One should concentrate on getting the legs, waist and the back in one
straight line and this line making 90 degrees with ground. In this
asana the arms up to the elbows are placed on the floor. The body
from feet to the shoulders is in straight line, only the chin is placed in
1. Inhale and exhaling, slightly lower the legs towards head and
2.
3.
Duration
Internal
Effects
Precaution
Dos &
Donts
Dos
- Keep the legs straight in knees with toes pointing to the sky.
- Raise the entire back & buttocks off the ground.
- Legs, hips and back are in one straight line.
- Hands, upper arm & elbows on the ground while supporting the back
behind chest.
- Shoulders resting on the ground.
- Head straight and eye sight fixed on the raised toes.
- The chin resting in the sternal notch. (In Chin lock position)
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 or overstrain it in chin lock position.
ASHWINI 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
Supine Position - Sarvangasana position.
Procedure
Position
Releasing
1.
2.
3.
4.
Duration
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)
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
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.
Pre position
Supine Position.
Procedure
1.
2.
3.
4.
5.
Position
Releasing
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
2.
3.
4.
5.
Duration
elbows.
Slowly reducing the weight on the head, straighten the neck
and bring the shoulders on the floor.
Straighten the right leg.
Straighten the left leg.
Bring back both the legs to normal position and take supine
position.
Precaution
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.
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
1
ASANA POSITION
Posture
The body takes the shape similar to a plough ( Hala in Sanskrit ). Also
as the plough makes the hard ground soft, in this asana the veins are
stretched which reduces the stiffness of the body.
Pre position
Supine Position.
Procedure
1. Exhale and inhaling, start raising both the legs upward and
2.
3.
4.
Position
Releasing
stop when they make angle of 90 degree with the floor. Attain
the Uttanpadasana posture.
Exhaling raise the waist, hips and push the legs backward over
the head. Try to maintain the balance.
After exhaling completely, push the legs further back and try
to touch ground with toes. Keep the toes stretched.
Continue normal breathing.
Keep the knees straight or else the expected pressure on the organs
is not achieved. In this position head, the shoulders, toes and arms
should rest on the ground. The chin pressed in Jalandhar Bandha.
1. Exhale and inhaling lift the toes of the floor keeping the legs
straight in knees.
2. Continue inhaling and slowly keep the back on the ground and
take the Uttanpadasana position.
This asana is difficult initially, 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
30 seconds after sufficient practice to get the desired results.
Internal
Effects
Precaution
Dos &
Donts
Dos
- Keep the legs straight in knees with toes vertical on the ground over
your head.
- Raise the entire back & buttocks off the ground.
- Legs are in one straight line.
- As far as possible, the back remains straight & vertical.
- Arms straight with palms on the ground.
- Shoulders resting on the ground.
- The chin resting in the sternal notch. (In Chin lock position)
Advanced variation
- One can extend the toes backwards so that top of the foot rests on
the ground.
Donts
- Do not bend the legs in knees.
- Do not move the neck or overstrain it in chin lock position.
NAUKASANA
1
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
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
3.
Position
Releasing
the back. Hold the toes of the legs with both the hands.
Continue normal breathing.
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.
the toes.
Continue exhaling and slowly bring the legs to normal position.
Attain the supine position.
Duration
Internal
Effects
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.
Precaution
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
Posture
Pre position
Supine Position.
Use
Procedure
feet apart. Keep the heels facing inside and allow the toes to
fall outside and relax them.
Take both the hands little away, say 3 to 4 inches, from the
body and relax them. Keep the palms facing the roof and the
fingers half - closed.
Turn the neck to any side and relax it. Further, relax the
muscles of the face. Keep the eyes closed with ease and
without pressure. Continue extremely slow breathing.
Position
The very aim of this asana is to relax each and every muscle in the
body. In order to reach or attain this aim it becomes necessary to
take the position in which one finds all the organs of the body in a
comfortable and soothing state. Breathing must be slowed down.
Releasing
First one should prepare one's mind for releasing the Asana. Then all
the organs should be brought to their normal tone, and then after
preparing first the mind, then the body and then the asana be
released as under:-
Since this asana is meant for rest, its duration is not fixed. The only
principle to remember is to do this asana when the body is tired and
release when the desired rest is achieved.
Internal
Effects
Dos
- Keep 1 to 1.5 feet distance between the feet.
- Hands 5 to 8 inches away from the body.
- Neck turned to any suitable direction or straight but relaxed.
- Keep your eyes closed.
- Try relaxing all the parts of the body.
Donts
- Do not wear tight clothes.
- Do not sleep in the asana.
TADAGASAN
Posture
Pre position
Supine Position.
Use
Position
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'.
Pre position
Supine 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
3.
4.
Position
Releasing
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.
4. Exhailing, slowly bring both the legs down and place them on
the floor and take Supine Position.
Duration
Generally it should be maintained for one minute. That way this asana
can be retained longer but that is not necessary.
Internal
Effects
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.
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
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'.
Pre position
Supine Position.
Use
Position
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.
Releasing
Duration
Internal
Effects
Precaution
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
Posture
Pre position
Use
Position
Posture
Pre position
Supine 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
Posture
Pre position
Use
Position
Posture
The shape of the spinal column is similar to that of a cobra raising its
head.
Pre position
Prone Position.
Procedure
1. Bring both the hands close near chest and place palms on the
2.
Position
Releasing
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.
Duration
Internal
Effects
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.
Precaution
Posture
The shape of the spinal column is similar to that of a cobra raising its
head.
Pre position
Prone Position.
Procedure
1. Bring both the hands close near chest and place palms on the
2.
3.
Position
Releasing
floor with fingers together pointing to the front and the thumbs
drawn towards the body.
Elbows of both the hands should be kept raised towards the
sky. Now touch the forehead to the ground and exhale.
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.
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.
Duration
Internal
Effects
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.
Precaution
Posture
Pre position
Prone Position.
Procedure
1. Exhale and inhaling, raise the left leg from the waist keeping it
2.
Position
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.
Releasing
Inhale and exhaling bring the left leg down on the ground and then
back to the prone position.
Duration
Internal
Effects
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.
Precaution
Posture
Pre position
Prone Position.
Procedure
1. Exhale and inhaling, raise both the legs from the waist keeping
2.
Position
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.
Releasing
Inhale and exhaling bring both the legs down on the ground and then
back to the prone position.
Duration
Internal
Effects
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.
Precaution
DHANURASANA
1
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.
Pre position
Prone Position.
Procedure
1. Bend both the legs in knees and keep them 6 to 8 inches apart
2.
3.
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
Internal
Effects
Precaution
Posture
Pre position
Prone Position.
Procedure
1. Stretch both the arms forward, keep them on the floor with
2.
3.
Position
Releasing
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.
3. Straighten the bent legs and bring them as in the prone
position.
Duration
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.
Precaution
ASANA POSITION
Posture
Pre position
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.
Position
Releasing
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.
Duration
Internal
Effects
Precaution
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.
ADHVASANA
Adhvasana
Posture
Pre position
Prone Position.
Procedure