DPSRU

WORLD CLASS SKILL CENTRE

PRESENTS

YOGA FOR
FLEXIBILITY
DAY 1

#STAY_HOME #STAY_SAFE

IN THIS LOCKDOWN TO IMPROVE YOUR

FITNESS & FLEXIBILITY

PREPARED BY : RAKSHITA SHARMA

DESIGNED BY : DINESH KUMAR
(SPORTS FITNESS & YOGA APPLICATION)
 HRID GATI
(ENGINE DAUD)

REPITITIONS:
2-5 Minutes

BENEFITS:
It increases stamina ( cardio-vascular endurance).
Improves muscular co-ordination. Improves the
efficiency of the respiratory system by dilating the
broncus. The fact that Hrid Gati has benefitted
many a asthmatics makes us believe that it dilates
the broncus permanently (hence permanent
benefit);  and it needs to be introduced to sports
persons to fetch in more medals from international
sporting events.
Authorities may take the route of taking a pilot
project before training the whole lot throughout the
country.

PRECAUTIONS:
People with heart problem should not practice Hrid
Gati. People with asthma or some other respiratory
problem should practice only under expert
guidance; and only when their problem is not in an
aggravated state.
 KATI-CHAKRASANA

REPITITIONS:
10-20 Times

BENEFITS:
Helps to remove lethargy.
Improves the flexibility of the spine and waist.
Strengthens the spine and waist.
Good for relieving constipation.
Opens up the neck and shoulders.

PRECAUTIONS:
In presence of slip disc.
Chronic spinal disorders.
In presence of abdominal inflammation.
In presence of hernia.
Pregnancy.
 SITTING POSTURE
PASCHIMOTTANASANA

REPITITIONS:
30 Seconds

BENEFITS:
Calms the brain and helps relieve stress and
mild depression.
Stretches the spine, shoulders, hamstrings.
Stimulates the liver, kidneys, ovaries, and
uterus.
Improves digestion.
Helps relieve the symptoms of menopause
and menstrual discomfort.
Soothes headache and anxiety and reduces
fatigue.

PRECAUTIONS:
Abdominal
Ulcer
Asthma
Diarrhea
Back injury
Pregnancy
Sciatica
Slipped Disc
 HANUMANASANA

REPITITIONS:
30 Seconds

BENEFITS:
It also gives adequate stretch to the back
muscles.
Since it is known for excess stretching, good
to overcome tension and stress.
Practicing asana is beneficial for the health
of legs, especially the knee, ankle, etc.
Hanumanasana is the excellent test of leg
flexibility at the hips.

PRECAUTIONS:
While practicing this yoga pose, always listen to your
body and the range of flexibility.
It is advisable to practice this asana initially under
the supervision of yoga expert.
Those who practice it for the first time should keep
blanket or cushion under the buttocks to lessen the
impact of strain.
It shouldn’t be practiced strictly in case of slipped
disc, sciatica, hernia, etc.
This is the advanced asana, shouldn’t be tried
mastery over the pose. Especially by the beginners.
 PIGEON POSE
(EKA PADA RAJAKAPOTASANA)

REPITITIONS:
30 Seconds

BENEFITS:
Physical benefits: - Opens the hip joint. -
Lengthens the hip flexor.
Collateral benefits: - Helps with urinary
disorder. - Stimulates the internal organs.
Emotional benefits: It is a primal reaction to
store stress, trauma, fear and anxiety in the
hips. These bottled up feelings create tight
hips.

PRECAUTIONS:
In case of sacroiliac injury do not practice
this posture.
If you have ankle or knee injury, avoid this
posture.
Recent or chronic back injury is
contraindication for that posture.
 MESSAGE

YOGA is the Art work of

awareness on the
canvas of Body ,Mind &Soul.
THANK YOU

PREPARED BY : RAKSHITA SHARMA

DESIGNED BY : DINESH KUMAR
(SPORTS FITNESS & YOGA APPLICATION)