8 Step Method For Yoga Asanas

STANDING ASANAS
ARDHAKATI CHAKRASANA
Step 1- Introduction
Name- Ardhakati Cakrasana
Meaning- Half Side Bend
Justification- It is done to flex the spine Side Way
Type- Standing
Category- Cultural
Complimentary- To be done Opposite Side
Counts: 8
Step 2: Demonstration
Sthiti- Tadasana
Ekam- Inhale, Raise the right Arm slowly till shoulder level
Dve- Exhale, turn the upward
Trini- Inhale and raise the arm upward until the biceps touch the ears
Chatvari- Exhale, bend the trunk slowly to the left, hold for 10 to 20 seconds
Pancha- Inhale and come back to the vertical position
Sata- Exhale: Exhale, bring the Arm to shoulder level
Sapta- Inhale, Turn the palm downward
Ashta- Bring the palm down and come to sthiti posture
Relax in Sithila Tadasana
Silent Demonstration
Demonstration with counts
Demonstration with counts, breathing and explanation
Step 3: Benefits and Limitations

Benefits-
Stimulates side body, gives Lateral bending to spine, reduces Fat in the waist region,
improves function of Liver
Limitation- No Limitation
Step 4: Individual Practice

The class will perform the asana in accordance with the instructor’s instruction.
Correction can be done by the instructor.
Step 5: Practice in Pair

The class is divided into two groups A and B. First, group ‘A’ performs the asana and group
‘B’ makes corrections if necessary and vice-versa. The teacher and demonstrator can also
make corrections.
Step 6: Key Points

Eyes should be Closed, Face Smiling, No bend on knees
It’s a lateral bending, so the spine should not bend forward or backward No
bend of elbows when the hand is up
Step 7- Whole group practice

Teacher instructs and all students perform. Teacher must emphasise on synchronization of
body, mind and on stretching position and completion position.
Step 8- Question and Answer session with Closing prayer

Teacher will clarify students doubts, if any and then chant the closing prayer –
Om sarve bhavantu sukinaha sarve santu niramayaha
sarve bhadrani pashyantu ma kschit dukhabhaga bhavet
Om shanti, shanti, shanti
Meaning- Let all be happy, free from diseases. Let all align with reality, let no one suffer
from miseries. Om peace, peace, peace.
ARDHA CHAKRASANA
Step 1: Introduction
Name- Ardha Cakrasana

Meaning- Half Spinal bend Backward
Justification- It is done to flex the spine backward
Type- Standing
Category- Cultural
Complimentary- Padahasthasana
Counts- 8
Sthiti- Tadaasana
Ekam- Support the back with both hands, fingers facing backward
Dve- Exhale, drop your head down
Trini- keeping exhaling, shoulder down
Chatvari- Exhale completely and bend from your waist region, keeping knees straight
Pancha- Inhale, and make your back straight
Sata-Exhale, Inhale further to lift your shoulders
Sapta- Inhale completely to make your neck straight
Ashta-Exhale and drop the hands down to sithiti position

Benefits-
Makes the spine flexible, Stimulates Spinal Nerves, promotes circulation of blood to head,
Strengthen the neck muscles, Improves Breathing
Limitation-
People with Vertigo Should avoid this posture, People with low BP should also avoid
Step 4- Individual Practice
Step 5- Practice in Pair

make corrections.
Step 6- Key Points



PADA HASTASANA
Name- Pada Hasthasana

Meaning- Forward bending hands to feet
Justification- It is done to flex the spine forward
Type- Standing
Category- Cultural
Complimentary- Ardha Cakrasana
Counts- 8
Step 2- Demonstration
Sthit- Tadasana
Ekam- Inhale Lift your both hands up to shoulder level

Dve- Exhale, turn the Palms, and extend your hands towards the roof
Trini- Inhale bend halfway keep you back straight and head up
Chatvari- Exhale completely and bring hands down to the ground by the side of toes and
head closer to knees, try to bend from the hip joint and not from mid back
Pancha- Inhale, Lift your head up and hands and come halfway
Sata- Exhale come to standing position and hands towards the roof
Sapta- Inhale bring hands to shoulder level
Ashta Exhale, turn the palms, and bring down the hands next to the thighs
Demonstration with counts, breathing and explaination
Step 3-Benefits and Limitations

Benefits-
Makes Spine Flexible ,Strengthens the thighs ,Helps in constipation and mensural
problems, Improves digestion
Limitation-
People with vertigo, hypertension, cervical spondylosis and disc prolapse to avoid this


make corrections.
Step 6: Key Points

Keep the neck up till bending at the hip is completed, then drop the head freely to touch
the knees with your nose or forehead close to knees


TRIKONASANA
Name- Trikonasana
Meaning- Triangle posture
Justification- The body looks like a triangle in the final posture
Type- Standing
Category- Cultural
Complimentary- To be done on Opposite Side
Counts- 8
Sthiti- Tadaasana
Ekam- Inhale and take right foot 3 ft distance from the left foot and lift your hands up to
shoulder level
Dve-Exhale turn Right towards the right
Trini- Inhale, bend from the waist region and place the palms next to your right foot
Chatvari- Exhale Look up towards the left hand
Pancha- Inhale head down
Sata- exhale come back to the standing position keep the hands up
Sapta- Inhale turn right foot inwards
Ashta- Exhale bring the hands down and foot together
Demonstration with counts, breathing and explaination
Step 3- Benefits and Limitations

Benefits-
Prevents flat Foot, Strengthens calf muscle ,Corrects cuvature of back ,Makes spine
flexible
Limitation- People having recent abdominal surgery may avoid this postur

make corrections.
Step 6- Key Points
Maintain lateral bending, don’t bend forward or backward , Face relaxed, no bend on knees
PARIVRITTA TRIKONASANA
Name- Parivrtta Trikonasana

Meaning- Cross triangle posture
Justification- On the completion of the asana, the body looks like a cross triangle
Type- Standing
Category- Cultural
Counts- 8
Sthiti: Tadaasana
shoulder level
Dve- Exhale twist your body, bring the right hand towards the left foot and left hand
towards the right foot
Trini- Inhale bend from the waist and place the right palm next to your left foot, left goes up
Chatvari- Exhale lift your head up and look towards the left hand
Pancha- Inhale bring the head down
Sata- Exhale come up in the twisted poster
Sapta- Inhale and turn the upper body in the normal poster keep the hand at the shoulder
level
Ashta- Exhale bring the hands down and feet together
Benefits-
Gives rotational movement to Spine, Improves the function of kidney ,Strengthens the
thigh muscles ,Improves function of Liver
Limitation -
Avoid if any spinal issues, Avoid in case of hypertension


make corrections.
Step 6- Key Points

Knees should not be bend


PARSHVA KONASANA
Name- Parshva Konasana
Meaning- ‘parshva’ means side, ‘kona’ means angle ‘asana’ means posture
Justification- Body is at a side angle in the final posture
Type- Standing
Category- Cultural
Counts- 8
Sthiti: Tadaasana
shoulder level
Dve- Exhale and bend your right knee till your thighs become parallel to the ground
Trini- Inhale, bend from your waist and place the right palm next to your right foot
Chatvari- Exhale, lift your head up and look towards your left hand upwards
Pancha- Inhale bring the head down
Sata- Exhale, left your upper body, keeping the hands to shoulder level
Sapta- Inhale make your right knee straight
Ashta- Exhale bring the hands down feet together

Benefits-
Expands the thorax, Strengthens the thighs, Prevents back pain, Stimulates the
intestinal peristalsis
Limitations-
People with cardiac problems may avoid this posture initially

make corrections.
Step 6-Key Points

Place the hand next to the toes ,While bending the knee, the knee should not pass the ankle
,Don’t bend neck, biceps should be touching the ears


SITTING ASANAS
VAJRASANA’
Name of the asana – Vajrasana
Meaning- Diamond posture
Justification- On the completion of the posture, it activates the Vajra nadi
Type- Sitting
Category- Cultural, meditative
Complementary- No complementary
Counts- 8
Stithi- Dandasana
Ekam- Fold the right leg and bring the right heel under the right buttock. Transfer your
body weight to the right side
Dve- Now, fold the left leg and place the left heel under the left buttock
Trini- Lift your buttocks up and stand on the knees. Bring your heels together
Chatvari- Sit back on your heels and place both the palms on the thighs. This is the final
position.
Pancha- Stand on your knees and move your heels apart
Shata-Slowly release the left leg and place it forward
Sapta- Now, slowly release the right leg and place it in front of you.
Ashta- Keep your hands beside your body.
Now, relax in Sithila Dandasana.
Demonstration with counts, breathing and explanation.

Benefits-
Stimulates the Vajra Nadi at the ankles. This increases awareness. Helpful in case of
vericose veins, makes the ankles flexible and helps in preventing flat foot.
Limitations-
People suffering from stiff ankles may avoid this posture.


make corrections.
Step 6-Key Points

Keep both the knees together and do not spread the heels apart


SASHANKASANA
Name of the asana – Sasankasana
Meaning- Rabbit posture
Justification- ‘Sash’ means rabbit and ‘ank’ means lap
Type- Sitting
Category- Cultural
Complementary- Supta Vajrasana
Counts- 8
Stithi- Dandasana
Ekam- Inhale and exhale bend the right leg and keep it below the right buttock.
Dwe- Inhale and exhale bend the left leg and keep it below the left buttock.
Trini- Inhale take both the hands behind, hold the right wrist with the left palm.
Chatvari- Exhale and bend forward, try to touch your forehead to the ground, hold the
posture
Pancha- Inhale and go back, body should be “U” shaped.
Shata- Exhale and straighten the body, release the hands.
Saptha- Inhale and exhale release the left leg.
Ashta- Inhale and exhale release the right leg.
Relax in Sithila Dandasana.
Step 3-BENEFITS AND LIMITATIONS

Benefits-
Enhances blood flow to the head, gives flexibility to the spine, ankles and and knee
Limitations-
People with gastritis and peptic ulcer may avoid this posture


make corrections.
Step 6-Key Points
Do not lift the buttocks and do not spread the heels.

SUPTA VAJRASANSA
Name of the asana – Supta Vajrasana
Meaning- Reclined Thunderbolt posture
Justification- ‘supta’ means lying on the back, vajra means thunderbolt
Type- Sitting
Category- Cultural
Complementary- Sasankasana
Counts- 8
Stithi- Dandasana
Ekam- Inhale and exhale bend the right leg and place it below the right buttock.
Dwe- Inhale and exhale bend the left leg and place it below the left buttock.
Trini-place your elbows on the ground. With elbow support, lie down fully on the ground
Chatvari- Now, keep the hands crossed above the head. Knees should touch the
ground.
Pancha- Lift your body up and come back to elbow support.
Shata- get up with the body straight. Hands beside your body
Sapta-Stretch your left leg forward.
Ashta-stretch your right leg forward.
Relax in Sithila Dandasana

Benefits-
Stimulates lumbar spinal nerves, gives flexibility to the spine, ankles, hips and lower back.
Helpful in case of vericose veins
Limitations-
People with slip disc, spondylosis and knee pain may avoid this posture


make corrections.
Step 6-Key Points

Do not lift the knees


Teacher will clarify students doubts, if any and then chant the closing prayer-
PASHCIMOTTANASANA
Name of the asana – Pascimottanasana

Meaning- paschima means west or back and uttana means intense stretch
Justification- the body is stretched nicely
Type- Sitting
Category- Cultural
Complementary- Ustrasana
Counts- 8
Stithi- Dandasana
Ekam-Inhale and raise the arms sideways to shoulder level, turn the palms facing the roof
Dwe-Further inhale and raise the arms vertically upwards. Biceps touching the ears
Trini-Exhale and bend forward until the hands are parallel to the ground
Chatvari- Further exhale and bend completely. Catch hold of the toes with the fingers and rest
your face on the knees. Bend the hands at the elbow and relax the abdomen muscles.
Pancha- Release the fingers and toes, lift your face off the knees and keep your hands parallel
to the ground
Shata-Raise your hands vertically upwards
Sapta- Bring your hands to shoulder level and turn your palms facing the floor.
Ashta-Bring your hands down and keep it on the ground near you.
Relax in Sithila Dandasana
Benefits-
Brings flexibility to the backbone, improves digestion and energises the whole body
Limitations-
People with heart ailments, back problems and spondylosis may avoid this posture


make corrections.
Step 6-Key Points

Do not bend the knees, try to touch elbows to the ground


USHTRASANA
Name of the asana – Ustrasana
Meaning- Camel posture
Justification- this backbend makes the body resemble like a camel hump
Type- Sitting
Category- Cultural
Complementary-Paschimottanasana
Counts- 8
Stithi- Dandasana
Ekam-Fold your right leg and place it under the right thigh
Dwe-Fold your left leg and place it under the left thigh. Hands by the side of the body.
Sit in Vajrasana
Trini-Stand on the knees and place palms on the hips with fingers pointing forwards
Chatvari-Inhale, bend the trunk backwards and place the palms on the heels.
Panhca-Release the hands and stand on the knees
Shata- sit back on the heels in vajrasana
Sapta-Release your left leg
Ashta-release your right leg and relax in sithila dandasana
Benefits-
Makes the spine flexible, increases blood circulation to the head region
Limitations-
People with hernia problems, lower back pain and hypertension must be careful


make corrections.
Step 6-Key Points

Do not bend the elbows, lower legs should be perpendicular to the ground


VAKRASANA
Name of the asana – Vakrasana

Meaning-‘ Vakra’ means twist
Justification- here, the spine is twisted
Type- Sitting
Category- Cultural
Complementary- Self complementary
Counts- 8
Stithi- Dandasana
Ekam-Fold the right leg at the knee and place it near the left thigh
Dwe-Raise your hands to shoulder level
Trini-Twist your trunk to the right side. Hold your right foot with left hand and place the
right hand behind
Chatvari- Turn your head, twist your trunk nicely and look behind
Pancha- Turn your head forward and release your left hand
Shata- Bring both your hands up and turn forward
Sapta- Bring both your hands down near the sides of your body
Ashta- Release your right leg
Relax in for a minute and perform the asana on the left side. Then, relax in sithila
dandasana
Benefits-
Makes the spine flexible, ones up the spinal nerves. Helps to cure constipation, useful for
diabetes
Limitations-
People who have undergone recent abdominal surgery may avoid this asana


make corrections.
Step 6-Key Points

Do not release the right leg


Teacher will clarify students doubts, if any and then chant the closing –
ARDHA MATSYENDRASANA
Name of the asana – Ardha Matsyendrasana

Meaning- ‘ardha’ means half, ‘matsya’ means fish, ‘indra’ means king and ‘asana’
means posture
Justification- the name comes from Sanskrit word ‘Matsyendra’, who was a founder of
hatha Yoga. His name means ‘lord of fishes’
Type- Sitting
Category- Cultural
Complementary- Self complementary
Counts- 8
Stithi- Dandasana
Ekam-bend the right leg at the knee and place it near the left thigh
Dwe-Now, place the right leg on the outer side of the left thigh and fold the left leg
inwards
Trini-Inhale, raise the right arm vertically upwards and stretch the shoulder
Chatvari-Exhale, twist the waist to the left and bring the right arm over onto the outer side
of the left knee. Catch the left big toe with the right hand. Now, take the left hand behind
the back and touch the right thigh
Pancha-Release the left hand and keep it on the ground
Shata-Release the right hand and place both the hands on either side of the body
Sapta-Now, place the right leg on the inner side of the left thigh
Ashta- Release the left leg and sit with palms on either side of the body. Relax for two or
three seconds and do the pose on the left side. Then, relax in Sithila dandasana.
Benefits-
Makes the spine flexible, ones up the spinal nerves. Helps to cure constipation, useful for
diabities
Limitations-
People who have undergone recent abdominal surgery may avoid this asana


make corrections.
Step 6-Key Points

Do not release the right leg


HAMSASANA
Name of the asana – Hamsasana
Meaning- Swan posture
Justification- the body resembles a swan on completion of the posture
Type- Sitting
Category- Cultural
Counts- 8
Stithi- Dandasana
Ekam- Bend your right leg at the knee and place it under the right thigh,bend your left leg
at the knee at place it under the left thigh. Sit in vajrasana.
Dwe- Stand on the knees and widen them keeping them about 10 inches apart Place the
hands in between the knees with fingers pointing inwards. Elbows should be close to each
other
Trini- Bend the elbows, lean forward supporting the trunk on the elbows at the navel and
place the head on the ground
Chatvari-Stretch the legs backwards so that toes are on the ground. And raise the head so
that head is in line with the trunk
Pancha-bend the head down and place the knees on the floor
Shata-Bring your legs forward
Sapta-Raise your head up
Ashta-release your hands and sit in Vajrasana. Release the left leg, then the right leg.
Relax in sithila dandasana. Do not perform any asana after practicing hamsasana
Benefits-
Makes the wrists flexible and arms strong. Improves digestion and helps to clear
constipation
Limitations-
People who have undergone recent abdominal surgery, having menstural problems, hernia,
hyper acidity may avoid this asana


make corrections.
Step 6-Key Points

Fingers should point inwards, elbows should be together below the navel

MAYURASANA
Name of the asana – Mayurasana
Meaning- Peacock posture
Justification- the body resembles a peacock on completion of the posture
Type- Sitting
Category- Cultural
Counts- 8
Stithi- Dandasana
Ekam- Fold the right leg and place it under the right thigh. Fold the left leg leg and place it
under the left thigh. Sit comfortably on the buttocks in Vajrasana
Dwe- Stand on the knees and place your hands in between the legs with fingers
pointing inwards. Bend the elbows.
Trini-Bend the head and touch it to the ground. Stretch your legs backwards with toes
resting on the ground
Chatvari -Swing the body forward and raise the legs upwards
Pancha-Keep the legs on the ground and bend the head, placing it on the ground
Shata-Bring your legs forward, release your hands and come to Vajrasana
Ashta-Release your left leg and bring it forward. Now release your right leg.
And relax in Sithila Dandasana. Do not perform any posture after practicing
Mayurasana
Benefits-
Makes the wrists flexible and arms strong. Improves digestion and helps to clear
constipation
Limitations-
People who have undergone recent abdominal surgery, having menstural problems, hernia,
hyper acidity may avoid this asana


make corrections.
Step 6-Key Points

Fingers should point inwards, elbows should be together below the navel, shift the weight
of your body forwards not downwards


ARDHA SIRSASANA
Name of the asana – Ardha Sirsasana

Meaning- Half Headstand
Justification- Half of the body’s weight is on the head
Type- Sitting
Category- Cultural
Counts- 8
Stithi- Dandasana
Ekam-bend your right leg at the knee and place it under the right thigh. Bend your left leg
at the knee and place it under the left thigh. Sit in Vajrasana
Dve -Inter-lock your hands and place them on the mat in front of you. Your elbows should
not go outwards
Trini- Bend your head and place the crown on the mat.
Chatvari- Slowly, raise the buttocks and lift the knees off the ground. Straighten the legs
keeping the toes on the floor
Pancha- Bend your knees and place them on the ground. Bring the buttocks down
Sata- Release the interlocked hands and come to Vajrasana
Sapata- Release your left leg and bring it forward. Release your right leg and bring it
forward. Relax in Sithila Dandasana

Benefits-
Useful to get rid of tension headache, prepares the mind and body for Sirsasana
Limitations-
People with high blood pressure, heart problems, inflammation of the ear, myopia, cold,
vertigo or weak spine should not perform this asana.


make corrections.
Step 6-Key Points

Elbows should not be too much outward and knees should not be bent in the final posture


SIRSASANA
Name of the asana – Sirsasana

Meaning- ‘sirsa’ means head and ‘asana’ means stand
Justification- In the final posture, the body is standing on the head
Type- Sitting
Category- Cultural
Counts- 8
Stithi- Dandasana
Ekam- Fold your right leg at the knee and bring it under the right thigh, fold your left leg at
the knee and place it under the left thigh. Sit in Vajrasana.
Dwe- Interlock your hands and place it on the mat in front of you. Your hands should not go
too much outwards. Now, place your head on the ground.
Trini- Raise your knees up and lift your knees off the ground. Straighten your legs and
keep the toes on the floor
Catvari- Slowly, lift your right leg, bend it and raise it up. Remain calm, bend and raise
your left leg up. Your whole body should be in a straight line with feet relaxed. Concentrate
on your body. Do not lose focus and be very careful.
Pancha-Now, slowly bend your left knee and bring your left leg down to the ground.
Sata-Bend your right knee and bring your right leg down. Both the toes are on the ground
with the legs straight.
Sapta- Bend your knees and bring them down. Sit in Vajrasana
Ashta- Unfold your left leg and keep it straight. Now, unfold you right leg and keep it
straight.
After returning to Stithi, relax for a while Sasankasana and then in Tadasana so that the
pressure in the head comes back to normal.
Benefits-
Better blood circulation to head, improves concentration and memory
Limitations-
People with high blood pressure, heart problems, running ears, myopia, vertigo should
not perform this asana.


make corrections.
Step 6-Key Points

Elbows should not be too much outward, feet should be relaxed, whole body engaged


PRONE ASANAS
BHUJANGASANA
Name – Bhujangasana
Meaning- Bhujanga means snake
Justification – body looks like a snake in the final posture
Type- Prone
Category- Cultural
Complementary - Shalbhasana
Counts – 8
Step 2 -Demonstration
Silent demonstration
Demonstration with count
Demonstration with count, breathing and explaination
Shithi- Adhavasana
Ekam- Place your hands near your chest
Dve- Raise your chin up
Trini- Raise your chest up
Chatvari- Inhale and raise your body up
Pancha- Exhale, Bring your body down
Shata-Bring your chest down
Sapta- Touch your chin to the floor
Ashta-Lie down on your stomach in stithi
Relax in Makarasana

Benefits-
Keeps the dorsal spine strong, helps to reduce back pain, helps to reduce fat in
abdominal region
Limitations-
People with recent abdominal surgery may avoid this posture


make corrections.
Step 6- Key Points

Abdomen should be on the ground, hands near the chest, feet together


SHALABHASANA
Name- Shalabhasana
Meaning - Salabha is a name of the insect called Locust
Justification- body looks like locust
Type- prone asana
Category- cultural
Complementary- Bhujangasana
Counts- 8
Stithi- Adhavasana
Ekam-Place your right hand under your right thigh
Dve-Place your left hand under your left thigh
Trini- Raise both your legs a little up
Chatvari- Raise your legs up as much as possible
Pancha- Bring both your legs halfway down
Shata-Bring both your legs fully down
Sapta- Release your left hand and bring it forward
Ashta- Release your right hand and bring it forward
Relax in Makarsana

Benefits-
Helps to reduce fat near the thighs and buttocks
Limitations-
People with cardiac issues and diabities should avoid the posture

make corrections
Step 6- Key Points

Knees should be straight in the final position

from miseries. Om peace, peace, peace
DHANURASANA
Name- Dhanurasana
Meaning- Bow posture
Justification- Body looks like a bow in final posture
Type- Prone Asana
Category- Cultural
Complementary- No Complementary
Counts- 8
Step 2-Demonstration
Stithi- Adhavasana
Ekam- Bend both legs at the knees and fold them
Dve- Hold both the ankles with your hands
Trini- Raise your head up
Chatvari- Inhale deeply and raise your full body up
Pancha- Exhale and bring your body down
Shata-Place your head down
Sapta- Release your hands
Ashta- Make both your legs straight
Relax in Makarasana

Benefits-
Helpful in reducing fat around stomach, makes the spine flexible, tones the whole body
Limitations-
People with general delibity should be cautious while doing this asana


make corrections.
Step 6- Key Points

Hold the feet at the ankles, elbows should be straight, knees should be together


SUPINE ASANAS
SARVANGASANA
Name- Sarvangasana
Meaning- shoulder stand
Justification- balance entire body on shoulder
Type- Supine
Category- Cultural and balancing
Complimentary- Matsyasana
Counts- 8
Sthiti - Supta tadasana

Ekam: Inhale, raise your both legs up until 45deg, and hands beside the body
Dve -continue to inhale, raise both the legs further to 90 deg
Trini- exhale, raise the buttocks and the trunk and, with the support of arms and elbows
and without lifting head, get the legs parallel to ground.
Chatvari- inhale, raise the legs vertically keeping the body erect and come to final
shoulder position. Stay here and breath
Pancha- exhale, bring the legs back making them parallel to ground
Shat- inhale and exhale, with the support of arms, slide the back to the ground slowly
vertebrae by vertebrae. Bring the legs 90 deg
Sapta- Inhale, rise your arms up above the head and bring the legs to 45 deg
Ashta- exhale, bring the legs completely down on to the ground and relax in savasana
Demonstrate with counts
Demonstrate with counts, breathing and explanation
Step3 -Benefits and Limitations-

Benefits-
Useful in varicose, veins, piles, hernia and menstrual disorders, Influences the pelvic organs,
Stimulates and keeps thyroid healthy
Limitations- People with cervical spondylosis, low backpain and hypertension should be
cautious while performing this asana


make corrections
Step 6- Key points-

Maintain the legs together and fingers pointed upwards in final posture,Don't move the neck
or shoulder all ,Keep the elbows as close to body a possible,Don’do any jerky movements
while going into posture or while coming back

MATSYASANA
Name- Matsyasana
Meaning- fish posture
Justification- final posture looks like a fish
Type- Supine
Category- Cultural
Complimentary- Sarvangasana
Counts- 8

Ekam - Inhale, bring the hands beside the body and fold the right leg at knee and place
the right foot on left upper thigh
Dve -exhale, fold the left leg at knee and place the left foot on right upper thigh
Trini- Inhale, with the help of elbows raise the head and shoulders up and place the crown
of head on ground
Chatvari -exhale, catch hold of big toes with hands and feel the stretch on shoulder and
neck and spine. Maintain in this posture with normal breathing
Pancha-inhale, bring the arms on the ground
Shat-exhale, with the support of arms, rise the head and shoulder up and slowly rest on
ground
Sapta - Inhale, unfold the left leg
Ashta- exhale, unfold the right leg, bring the arms above the head and relax in
savasana
Step 3-Benefits and Limitations of asana:
Benefits-
Good for diabetes, asthmatics and other respiratory problems
Limitations-
People with cervical spondylosis, recent abdominal or thoracic surgery may avoid this
asana for 3 months
make corrections
Step 6 -Key points

Be cautious with head while going to final posture
Keep the elbows as close to body a possible


HALASANA
Step 1-Introduction
Name-Halasana
Meaning- plough posture
Justification- final posture looks like a plough
Type- Supine
Complimentary- Chakrasana
Counts- 8

Ekam-Inhale, raise your both legs up until 45deg, and hands beside the body
Dve - continue to inhale, raise both the legs further to 90 deg
Trini- exhale, raise the buttocks and the trunk and, with the support of arms and elbows
and without lifting head, get the legs parallel to ground.
Chatvari - inhale, maintaining the legs straight, bring the foot close to the ground and
touch the fingers to ground, toes pointing towards head. Stay here and breath
Pancha- exhale, bring the legs back making them parallel to ground
Shat- inhale and exhale, with the support of arms, slide the back to the ground slowly
vertebra by vertibra. Bring the legs 90 deg
Sapta - Inhale, rise your arms up above the head and bring the legs to 45 deg
Ashta- exhale , bring the legs completely down on to the ground and relax in
savasana
Step 3-Benefits and Limitations of asana:

Benefits-
Stretches and stimulates back muscles, spinal joints and lumbar nerves, Enhances blood
flow to neck, Activates thyroid and keep spine flexible
Limitations-
People with cardiac problems, hypertension and spine related problems may avoid this
asana for 3 months


make corrections.
Step 6-Key points

Don’t move the neck and shoulder at all, Legs always maintained straight, Make sure the
chin is touching the chest in final posture

CHAKRASANA
Name- Chakrasana
Meaning- wheel posture
Justification- final posture looks like a wheel
Type- Supine
Complimentary-Halasana
Counts- 8
Ekam- Inhale, fold both legs at knees and place them close to buttocks, maintaining
shoulder with distance between the feet
Dve - exhale, place the arms beside the head, closer to shoulder fingers pointing
towards shoulder
Trini- inhale, raise the waist region up and come to sethubadhasana posture, further raise the
shoulder and head up and place crown of head on ground
Chatvari- hold the breath, bring the head off of ground and stretch the hands bring the body
as upper as possible, feel the stretch on complete back, stay here and breath
Pancha- exhale, bring the body little down and place the crown of head on ground
Shat- further exhale , place the hips on the ground
Sapta - Inhale, bring back the hands beside the body
Ashta- exhale , unfold the legs and relax in savasana
Step 3- Benefits and Limitations of asana:

Benefits-
Gives very good flexibility to spine, Stimulates and activates all parts of body,
Strengthens the arms shoulders and legs
Limitations-
Only those who are free form any disease can perform this asana


make corrections.
Step 6- Key points

Don't take too much distance in between hands and legs
Be cautious while placing the crown of head on ground



8 Step Method For Yoga Asanas

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8 Step Method For Yoga Asanas

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STANDING ASANAS

Step 3: Benefits and Limitations

Step 4: Individual Practice

Step 5: Practice in Pair

Step 6: Key Points

Step 7- Whole group practice

Step 8- Question and Answer session with Closing prayer

Name- Ardha Cakrasana

Step 3: Benefits and Limitations

Step 5- Practice in Pair

Step 6- Key Points

Step 7- Whole group practice

Step 8- Question and Answer session with Closing prayer

Name- Pada Hasthasana

Ekam- Inhale Lift your both hands up to shoulder level

Step 3-Benefits and Limitations

Step 4- Individual Practice

Step 5- Practice in Pair

Step 6: Key Points

Step 7- Whole group practice

Step 8- Question and Answer session with Closing prayer

Step 3- Benefits and Limitations

Step 5- Practice in Pair

Step 6- Key Points

Step 7- Whole group practice

Step 8- Question and Answer session with Closing prayer

Name- Parivrtta Trikonasana

Step 4- Individual Practice

Step 5- Practice in Pair

Step 6- Key Points

Step 7- Whole group practice

Step 8- Question and Answer session with Closing prayer

Step 3- Benefits and Limitations

Step 5- Practice in Pair

Step 6-Key Points

Step 7- Whole group practice

Step 8- Question and Answer session with Closing prayer

Step 3- Benefits and Limitations

Step 4- Individual Practice

Step 5- Practice in Pair

Step 6-Key Points

Step 7- Whole group practice

Step 8- Question and Answer session with Closing prayer

Step 3-BENEFITS AND LIMITATIONS

Step 4- Individual Practice

Step 5- Practice in Pair

Step 6-Key Points

Do not lift the buttocks and do not spread the heels.

Step 7- Whole group practice

Step 8- Question and Answer session with Closing prayer

Step 3-Benefits and Limitations

Step 4- Individual Practice

Step 5- Practice in Pair

Step 6-Key Points

Step 7- Whole group practice

Step 8- Question and Answer session with Closing prayer

Name of the asana – Pascimottanasana

Step 4- Individual Practice

Step 5- Practice in Pair

Step 6-Key Points

Step 7- Whole group practice

Step 8- Question and Answer session with Closing prayer