Tadasana

It is a basic standing pose. It teaches you the art of standing

correctly and increases your awareness of your body.

Technique: Stand with your heels and toes joined and raise
the arms up, the knees can also be left open according to
the width of your shoulders. Palm should be upward and
eyes should be looking straight. Take a breath in. Then raise
the heels and lay your weight on the toes. Pull the body up
and after some time take the body down while breathing out.
Repeat it 10 to 15 times.

Bene ts of Tadasana:
1. Helpful in strengthening the leg muscles.
2. Helps in increasing the height of the children.
3. Helpful in removing leg pain.
4. It corrects bad posture and improves the alignment of
your body.

Contraindication-
• Do NOT practice this pose if you have low blood
pressure problem.
• Do NOT perform it during a headache as it might
worsen.
• Pregnant women should also avoid it.
• Don’t hold the position for too long if you are a
beginner.
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 Vakrasana
Vakrasana comes under the category of seated asanas.
Here, the upper body is twisted to bring the upper spine
parallel to the sides of the yoga mat. Twisted pose bene ts
our lower and middle back, hips and neck.

Technique: Make a posture like a steady stance by placing

the right foot high up on the left thigh and the hands should
be over the head with the palms together. The spine must
be straight and the sole of the foot at and rm. After
releasing the pose, one needs to change the position and
try the other leg.

Bene ts of Vakrasana:
1. Tones the muscles of the back and thus brings stability
to the spine
2. Straightens the upper back
3. Strengthens the neck muscles
4. Helps in reducing belly fat
5. Improves digestion by regulating digestive juices.

Contraindication-
Injury and Surgery: It is not advisable to practice Vakrasana
in case of spinal injury or recent surgery.
Lack of Body-Breath Connections: Every pose, be it a
beginner pose or an advanced pose requires coordination
and correlation between body movements and breathing.
Therapy and Restorative: While practicing Vakrasana as a
part of Therapy or Restorative in case of lower back pain
relief, care should be taken.
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 Bhujangasana
Bhujangasana is known as the corrector of the curvature
and makes the spine exible. The curve structure of the
asana massages the deep back muscles, spine and nerves.
It can be a great asana for people dealing with arthritis of
the lower back and lower back pains.

Technique: It is also called ‘Sarapa Asan’. To do this Asana

lie down on the ground on your stomach, keeping the hands
close to your shoulders, raise the chest to such a level that
the arms get straight this will be done while stretching the
legs. Take the toes in and hang the head slowly behind.
Slowly come in the initial position and repeat this 3-5 times.

Bene ts of Bhujangasana:
1. It makes the spine exible and broadens the chest.
2. Makes the neck, shoulders, chest and head more
active.
3. Increase blood circulation.
4. Gives power and exibility to the body.
5. It reduces obesity.
6. Helpful in strengthening the digestive system and
increasing the lung power

Contraindication-
• People who have had recent abdominal surgery must avoid this yoga
pose until the doctor advises.
• Patients suffering from ulcers or hernia should not practice this asana.2
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 • Those having neck problems such as spondylitis must avoid this yoga
pose.
• People with severe spine-related back problems should avoid this
asana.
• Due to the pressure, it creates on the lower abdomen and the possibility
of injury, pregnant women should avoid this yoga pose.

Savasana
The Savasana or Corpse yoga pose is one of the most
important postures. It is meant to rejuvenate your mind and
body after practice while also allowing you to shift your
attention to your inner-self.

Technique: Lie down on the oor like a corpse – completely

relaxed and on your back. Keep your legs apart and hands
away from your body with the palms facing upwards. Shut
your eyes and concentrate on relaxing each and every
muscle in your body.

Bene ts of Savasana:
1. Savasana cures hypertension and mental stress.
2. It refreshes the mind and body.
3. It removes the fatigue.

Contraindication-
• People who are not advised to lay on their back by their doctors or
physiotherapist should avoid practising Savasana.
• Those who nd it dif cult to lie at on the oor can practise Savasana
variations to relieve stress.
• People with severe acidity should not practise Savasana. During this
position, the throat and stomach are at the same level which makes it
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 easy for acids to ow up the oesophagus causing heartburn and
discomfort.
• Avoid doing Savasana or corpse pose if you are having pain or injury.
Pain in any part of the body can make it dif cult to relax and meditate.

Padmasana
Padmasana, which converts to “lotus pose” in Sanskrit, needs
yogis to have open hips. This position can be categorized as a
cross-legged yoga pose which allows us to deepen our meditation
by calming our minds and helping relieve a ton of physical
ailments.

Steps-

• Seat yourself down on the ground or a mat with your legs

extended before you and keep your spine straight.
• Bend your left knee and place it over your right thigh. Ensure
that the sole of your left foot points upward and that your heel
is near your abdomen.
• Now, repeat the previous step with your right leg.
• Now that your legs are crossed and your feet are positioned
on opposite thighs, put both your hands on your knees in the
mudra position.
• Ensure that your head is erect, and your spine is straight at all
times.
• Maintain this pose and continue with gentle long breaths
taken in and out.
• You can stay in Padmasana for 1-5 minutes at a stretch. It can
be performed for a longer duration in case you want to
meditate by sitting in Padmasana. It can be frequently
changed with each leg on the top of the other.
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 Bene ts-
• Opens up the hips

• Stretches the ankles and knees

• Calms the brain

• Increases awareness and attentiveness

• Keeps the spine straight

• Helps develop good posture

• Eases menstrual discomfort and sciatica

• Helps keeps joints and ligaments exible

• Stimulates the spine, pelvis, abdomen, and bladder

• Restores energy levels.

Contraindication-
• People suffering from sciatica (pain caused by a compressed spinal
nerve in the lower back) should avoid Padmasana.2
• Those having weak or injured knees must avoid this lotus pose.2
• Patients suffering from the infections in the nerve providing control to
the pelvis and leg should not practice this asana.2
• Patients with knee pain should practice pre-meditative asanas before
doing Padmasana to advance the exibility required while bending the
knee. 2
• Padmasana should always be done after a warm-up to prepare your
body for deeper stretches and to avoid blood ow restriction.
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Suryanamaskar

Surya Namaskar or Sun Salutation is a sequence of 12

powerful yoga poses. Besides being a great cardiovascular
workout, Surya Namaskar is also known to have an
immensely positive impact on the body and mind.

Step 1.
Pranamasana
(Prayer pose)
Stand at the edge of your mat, keep your feet together and
balance your weight equally on both feet. Expand your chest
and relax your shoulders. As you breathe in, lift both arms
up from the sides, and as you exhale, bring your palms
together in front of the chest in a prayer position.

Step 2. Hastauttanasana (Raised

arms pose)

Breathing in, lift the arms up and back, keeping the biceps
close to the ears. In this pose, the effort is to stretch the
whole body up from the heels to the tips of the ngers.
Tip to deepen this yoga stretch:
You may push the pelvis forward a little bit. Ensure you’re
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reaching up with the ngers rather than trying to bend
backward.

Step 3. Hastapadasana (Standing

forward bend)

Breathing out, bend forward from the waist keeping the

spine erect. As you exhale completely, bring the hands
down to the oor beside the feet.
Tip to deepen this yoga stretch:
You may bend the knees, if necessary, to bring the palms
down to the oor. Now make a gentle effort to straighten the
knees. It’s a good idea to keep the hands xed in this
position and not move them henceforth until we nish the
sequence.

Step 4. Ashwa Sanchalanasana

(Equestrian pose)
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Breathing in, push your right leg back, as far back as
possible. Bring the right knee to the oor and look up.
Tip: How to deepen this yoga stretch?
Ensure that the left foot is exactly in between the palms.

Step 5. Dandasana (Stick pose)

As you breathe in, take the left leg back and bring the whole
body in a straight line.
Tip to deepen this yoga stretch:
Keep your arms perpendicular to the oor.
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 Step 6. Ashtanga Namaskara
(Salute with eight parts or points)

Gently bring your knees down to the oor and exhale. Take
the hips back slightly, slide forward, rest your chest and chin
on the oor. Raise your posterior a little bit. The two hands,
two feet, two knees, chest and chin (eight parts of the body)
should touch the oor.

Step 7. Bhujangasana (Cobra pose)

Slide forward and raise the chest up into the Cobra pose.
You may keep your elbows bent in this pose with the
shoulders away from the ears. Look up at the ceiling.
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Tip to deepen this yoga stretch:
As you inhale, make a gentle effort to push the chest
forward; as you exhale, make a gentle effort to push the
navel down. Tuck the toes under. Ensure you’re stretching
just as much as you can and not forcing your body.

Step 8. Adho Mukha Svanasana

(Downward facing dog pose)

Breathing out, lift the hips and the tailbone up to bring the
body into an inverted ‘V’ pose.
Tip to deepen this yoga stretch:
If possible, try and keep the heels on the ground and make
a gentle effort to lift the tailbone up, going deeper into the
stretch.

Step 9. Ashwa Sanchalanasana

(Equestrian pose)
Breathing in, bring the right foot forward in between the two
hands. The left knee goes down on the oor. Press the hips
down and look up.
Tip to deepen this yoga stretch:
Place the right foot exactly between the two hands and the
right calf perpendicular to the oor. In this position, make a
gentle effort to push the hips down towards the oor, to
deepen the stretch.

Step 10. Hastapadasana (Standing

forward bend)
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 Breathing out, bring the left foot forward. Keep the palms on
the oor. You may bend the knees, if necessary.
Tip to deepen this yoga stretch:
Gently straighten the knees, and if you can, try and touch
your nose to the knees. Keep breathing.

Step 11. Hastauttanasana (Raised

arms pose)
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Breathing in, roll the spine up. Raise the hands up and bend
backward a little bit, pushing the hips slightly outward.
Tip to deepen this yoga stretch:
Ensure that your biceps are beside your ears. The idea is to
stretch up more rather than stretching backward.

Step 12. Tadasana (Mountain Pose)

 As you exhale, rst straighten the body, then bring the arms
down. Relax in this position and observe the sensations in
your body.
This completes one set of Surya Namaskar. Complete the
round by repeating the steps. Only this time, start with
taking the left foot behind in step number 4 and bringing the
left foot forward in step number 9. Once done, you would’ve
completed one round of Surya Namaskar.

Bene ts-
• Helps maintain cardiovascular health
• Stimulates the nervous system
• Helps in stretching, exing, and toning the
muscles
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 • An excellent exercise for weight loss
management
• Strengthens the immune system
• Enhances cognitive functions
• Improves overall health, strengthens the
body, and relaxes the mind

Contraindication-

• Bodily Weakness: Since this is an involved yoga

sequence, care should be taken if one has general body
weakness or muscle and bone weakness.
• Bad Back: In Sun Salutation (Surya Namaskar), the spine
expands and contracts putting pressure on the lower
back and hip.
• Pregnant Women: Not advisable to be done by pregnant
women as this puts pressure on the back and the
abdominal area.
• High Blood Pressure: People su ering from high blood
pressure should avoid this sequence.
Heart Problem: Someone with a heart problem is advised to
consult a physician before practicing Sun Salutation (Surya
Namaskar).
Arthritis: Knee strength plays an important role in the
various postures in Surya Namaskar.
Wrist Injury: Injury at the wrist will make the sequence
di cult as pressure on the wrists in poses like Cobra Pose
and Adho Mukha Svanasana and going down to Eight Limb
Pose would cause more stress and injury to the wrists.
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