Yoga Report

A REPORT ON ‘YOGASANA’
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A REPORT ON ‘YOGASANA’
Submitted by
Mrs. Supriya Ramakrishna
In partial fulfilment for the
YOGA INSTRUCTOR COURSE (YIC)
AT
DHEERGAYU INSTITUTE OF YOGA® BENGALURU
November 2023 to February 2024 (18th Batch)

Roll No:
Guide Name: D. GANESH
Date:
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ACKNOWLEDGEMENT
I would like to express my Heartfelt Gratitude to Mr. D. GANESH for his able guidance and
support in concluding this Project Report.
I would also like to Thank all the Teachers of DIY for extending their support and advice in
completing this Project Report.
I am extremely Grateful to my Parents and Friends who showered their blessings with valuable
inputs in completing this Project Report.
Project Guide
Mr. D. GANESH
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INDEX
Sl. No. Table of Content Pg. No.
1 Class Room Arrangements 5
2 Points to remember before starting Asana 6
3 Opening Prayer 7-8
4 Yogasana Prayer 9
5 Asanas:
a. Standing Asanas 10-27
b. Sitting Asanas 28-44
c. Prone Position Asanas 45-62

d. Supine Position Asanas 63-78
6 Relaxation 79-80
7 Closing Prayers 81
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CLASSROOM ARRANGEMENT
1. Room should be spacious to accommodate all the students.

2. Well —ventilated with cross ventilation. Try not to use the
fan.
3. Exhibit spiritual pictures to create a spiritual atmosphere.
4. Black board and duster-Essential for teaching.
5. Start the class with two faculties; one teacher, one
demonstrator.
6. Let the ladies be on one side and the gents on the other.
7. Place the yoga mat on the dais
horizontally and for the students
vertically.
8. There should be one arm length between the students.
9. Students should sit in zigzag position.
10. Loose comfortable dress is necessary for limb
movement. Ladies should be careful with their
ornaments (bangles) .They should tie the hair
properly.
11. Students should bring notebook.
12. Fold the mats and keep them neatly.
13. While going back switch off the lights.
14. Arrange the slippers outside the classroom neatly.
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POINTS TO BE REMEMBERED BEFORE STARTING THE ASANSA SESSION
1. All asanas should be practiced on an empty stomach ideally

or minimum 2-4 hours after having any meal. Should not
drink water in between practicing yoga.
2. All asanas should be practiced with relaxation of Muscles

and having smile on the face. Breathing slowly and having
the calmness of mind is very important.
3. Asanas should be practiced in repeated manner.
4. Asanas should not be practiced with force.
5. Always start the session with the prayer.
6. Practice Yoga as per your capacity and do not push yourself

too much. Listen to your body carefully and give time.
7. Always asanas are to be practice slowly and with full

awareness.
8. Follow the right Breathing Technique during each step.
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OPENING PRAYER WITH MEANING
PRAY£R
Guru Brahma Guru Vishnu
Guru Devo Mahesh Varah ||
Guru Shakshat Para Brahma
Tasmai Shri Guruve Namah ||
MEANING
Guru Brahma- Guru is Brahma, who is the Lord

of creation, also called as generator, Guru
Vishnu means Guru is Vishnu (Vishnu, is the
lord who is called organizer) Guru Devo
Maheshwara (Shiva or the destroyer), Guru
Shakshat Parabrahma means Parabrahma viz,
the supreme god or almighty.
Since Guru leads to a path of lights, Guru is

that Para Brahma. Tasmai Shree Guruve
Namah means we bow to that guru referred to
earlier.
Thus, as a realizes soul, guru Is the embodiment

of Para Brahma, the ultimate godhead.
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PRAYER
OM SAHA NAAV AVATU I

SAHA NAU BHUNAKTU I
SAHA VIIRAM KARAVAAVAHAI I

TEJASVI NAAV ADHIITAM — ASTU MAA VIDVISSAAVAHAİ I
OM SHANTIH SHANTIH SHANTIH II
MEANiNG
May he protect us both, may he nourish us

both; may we both work together with great
energy; may our studios be enlightened and
fruitful; may we not hate each other anywhere
at any point of time. OM peace, peace, peace.
Peace with nature, peace with the

neighbourhood, peace within your own self.
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YOGASANA PRAYER
PRAYER:
YOGENA CITTASAYA PADENA VAACHAM |
MALAM SARIRASYA CA VAIDYAKENA ||
YO PAKAROTTAM PRAVARAM MUNINAM |
PATANJALIM PRANJALIRANATOSMI ||
MEANING:
Let us bow before the noblest of sages Patanjali,

who gave yoga for serenity and sanctity of mind,
grammar for clarity and purity of speech and medicine for perfection of
health.
Let us prostrate before sage Patanjali.
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STANDING ASANAS:
1. ARDHA CHAKRASANA
2. PADA HASTASANA
3. TRIKONASANA
4. PARIVRITA TRIKONASANA
5. PARSVA KONASANA
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ARDHA CHAKRASANA
INTRODUCTION:
Ardha chakrasana is also called half wheel pose or ardha urdhva
dhanurasana (upward bow pose). Ardha chakrasana is a
combination of three Sanskrit words, ardha means half, chakra
means wheel (ardha chakra means half wheel), and asana means
position.
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STEP 1 ARDHA CHAKRASANA OR HALF WHEEL POSE
Name of the asana
Meaning of the asanas Ardha means half, chakra means wheel.
Justification In the final posture our body looks like half wheel when
bent backwards hence, called Ardha Chakrasana
Type of Asana Standing

Stithi Tadasana
Vishranti Sithila Tadasana
Count 4
Complimentary Poorna Chakrasana
STEP - 2 Explanation
DEMONSTRATION Stand erect in tadasana separating the feet 2 inches apart.
i. Count 1 - Tuck your hands to your waist supporting

the back Draw your bent elbows backward keeping
them parallel to each other.
ii. Count 2 -Inhale, stretching your neck drop the head
backward.
iii. Count 3 -Exhale bending the upper body backward
from the lumbar region. Lean back up to as far as
you can breathe normally. Maintain the pose with
normal breathing, for 3-10 breaths.
iv. Count 4 -Inhale and straighten the back return to
the starting posture. Release the hands from the
waist and relax in tadasana.
STEP – 3 BENEFITS
BENEFITS AND Makes the spine flexible, stimulates the spinal nerves,
LIMITATIONS and promotes circulation of blood into head.
Strengthens the neck muscles. Expand chest and
shoulders. improves breathing.
LIMITATION
Persons with heart Problem, Spondylitis and vertigo
have to avoid this posture.
STEP - 4
Teacher instructs the asana; student learn and practice

according to the instructions.
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STEP - 5 The Class is divided into two groups. Group A and Group
PRATICE IN GROUPS B. Group A Will Practice and Group B will watch.
If there are any correction Group B will correct them.

Next Group B Will Practice and Group A will correct.
Correction of Asana
STEP – 6
Do not bend your knees.
KEY POINTS
STEP – 7
QUESTION AND If Students asks any questions those are answered by
ANSWER teacher.
STEP – 8
Teachers and Students both should together Practice the
FULL GROUP PRACTICE
asana by keeping the subtle points in mind.
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PADA HASTASANA
INTRODUCTION:
Padahastasana meaning ‘hand to foot pose’ involves draping of the upper body
over the legs and drawing our mind inward. It is an easy pose of yoga for
beginners and is also a form of hatha yoga as a part of Surya Namaskar yoga.
Padahastasana yoga steps are also done to regulate and remove the excess air or
‘vata’ from the body and cure its imbalances.
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STEP 1 PADA HASTASANA
Name of the asana
Meaning of the asanas Padahastasana meaning ‘hand to foot pose’ involves
draping of the upper body over the legs and drawing our
mind inward.
Justification In the final posture our body looks like half wheel when
bent backwards hence, called Ardha Chakrasana

Stithi Tadasana
Count 8
Complimentary Ardha Chakrasana
 Count 1: Inhale, raise the hand to horizontal

position.
 Count 2: Further inhale and raise the hands

to vertical position, biceps touching the ears.
Stretch your hands as much as possible.
 Count 3: Exhale making the back concave,

bend forward from the root of the back
halfway until the trunk is parallel to the
ground.
 Count 4: Exhale further, stretch and go down
further till palms rest on the ground, and the
nose touches the knees or to the best of your
capacity. Do not bend at the knees. Normal
breathing, eyes gently closed, try to contract
the abdomen to expel the maximum amount
of air. Observe the muscles stretched.
 Count 5: Inhaling slowly come back half a

way, parallel to the ground.
 Count 6: Inhaling further, come to horizontal

position, stretch your hands above your
head.
 Count 7: Exhaling bring the arms to vertical

position.
 Count 8: Exhaling further, turn palms down,

drop your arms slowly by the side of the
body.
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STEP – 3 BENEFITS
BENEFITS AND  Padahastasana helps in stimulating and improving
LIMITATIONS the functioning of the organs in the digestive
system. This helps in bettering the bowel
movement and preventing the occurrence of
digestive issues like bloat, gas, flatulence, etc.
 Padahastasana steps involve lowering your head
and stretching your body, it improves your blood
circulation. This helps in improving your lung
function, immunity, strengthening your muscles,
and keeping your skin and hair healthy.
 Since it allows blood to flow to your neck and head
area, it is a great pose of yoga for treating issues
like jaw pain and stiffness, ear pain, blocked
sinuses, frequent colds, etc.
 Since Padahastasana massages the abdominal
organs, especially the spleen, liver, gall bladder,
pancreas, uterus, and kidneys, it helps in not only
eliminating disorders of these organs but also
preventing toxicity and occurrence of other
problems.
LIMITATION
 Pregnant women, especially those in their third
trimester.
 People who have been diagnosed with heart
diseases, high blood pressure, and hypertension,
etc.
 People suffering from abdominal hernia or
sciatica.
 Those who have ulcers.
 People who have suffered from injuries in their
spine, thighs, legs, back, knees, etc. should not
practice Padahastasana before healing.
STEP - 4


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Correction of Asana
STEP – 6
Eyes Closed, face smiling; don’t bend the knees. Breathe
KEY POINTS normally in final pose.
Keep the neck up till the bending at the hip is completed

then drop the head freely to touch the knees with your
nose, or the forehead close to the knees.
STEP – 7
ANSWER teacher.
STEP – 8
FULL GROUP PRACTICE
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TRIKONASANA
INTRODUCTION:
Trikonasana is a standing posture of the Hatha Yoga type of Yoga. 'Tri' means three and
'Kona' means 'corner'. So, trikonasana literally translates to 'Three-corners'. It is named so as
the final posture resembles a triangle formed by the torso, upper limbs and lower limbs.
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STEP 1 Trikonasana or a Triangular Pose
Name of the asana
Meaning of the asanas 'Tri' means three and 'Kona' means 'corner'. So,
trikonasana literally translates to 'Three-corners'.
Justification It is named so as the final posture resembles a triangle
formed by the torso, upper limbs and lower limbs.
Stithi Tadasana
Count 4
Complimentary Parsva Konasana , Parivrtta Trikonasana
 Count 1 - Stand straight and keep your legs

apart.
 Count 2 - Extend both arms parallel to the

ground.
 Count 3 - Inhale and raise your right hand

upwards. While bending, bring your left arm
to your left foot.
 Count 4 - Keeping your shoulders aligned,

turn your head up and look towards the
ceiling.
STEP – 3 BENEFITS
BENEFITS AND  Strengthening of legs, hips, back, shoulders,
LIMITATIONS and chest.
 Improved Digestion.
 Alleviation of Back pain.
 Management of sciatica.
 Reduction of menopause symptoms.
 Reduction of stress and anxiety.
 Increased concentration and focus.
 Increased energy levels.
LIMITATION
People with Migraines, Diarrhea, Low or high

blood pressure, Neck or back problems should
avoid practicing Trikonasana
STEP - 4

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Correction of Asana
STEP – 6
Resist the temptation to bend your right knee to get your
KEY POINTS right hand to the floor. Keeping your right leg straight is
more important. Placing a block on the floor under your
hand is also an option. Do not rest your hand directly on
your knee as this puts too much pressure on the joint
STEP – 7
ANSWER teacher.
STEP – 8
FULL GROUP PRACTICE
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PARIVRITTA TRIKONASANA
INTRODUCTION:
Parivrtta trikonasana is also known as the revolved triangle pose or
twisted triangle pose. The word is derived from Sanskrit words
“Parivrtta”, meaning revolved or turned back, “trikona”, meaning
triangle, and “asana”, meaning pose or posture.
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STEP 1 PARIVRTTA TRIKONASANA OR TWISTED (REVOLVED)
Name of the asana TRIANGLE POSE
Meaning of the asanas Revolved Triangle Pose or Twisted Triangle Pose
Justification The word is derived from Sanskrit words “Parivrtta”,

meaning revolved or turned back, “trikona”, meaning
triangle, and “asana”, meaning pose or posture
Stithi Tadasana
Count 4
Complimentary Adho Mukha Svanasana, Trikonasana
 Count 1 - While inhaling, spread the feet

apart by about a meter and raise both the
hands slowly until they reach horizontal
position.
 Count 2 - Exhale and right hand is bent to
touch the left foot and left arm is raised
upwards in the vertical position. Look
upwards at the fingers of the left hand.
Maintain for 1 minute and breathe normally.
 Count 3 - Inhale and return hands slowly to

the horizontal position.
 Count 4 - Exhale and return to Tadasana,
release your hands. Relax in Sithila Tadasana.
Repeat on the other side
STEP – 3 BENEFITS
BENEFITS AND  Helps strengthen thighs, calves, and
LIMITATIONS hamstring muscles.
 Helps in strengthening the abdominal organs
and may help in improving digestion and
relieving constipation.
 May help improve blood circulation to the
vital organs.
 May help improve balance, focus and
concentration.
LIMITATION
People with severe neck, back or sacroiliac

pain should aviod. Pregnant women must not
try these deep twisting poses. If you have low
blood pressure, avoid Revolved Triangle yoga
pose. If you are experiencing insomnia or have
migraines, then avoid Parivrtta Trikonasana
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STEP - 4


Correction of Asana
STEP – 6
 Do not bend the knees or elbows.
KEY POINTS
 Twist as much as possible and look upwards at the
tip of fingers.
STEP – 7
ANSWER teacher.
STEP – 8
FULL GROUP PRACTICE
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PARSVA KONASANA
INTRODUCTION:
Parsvakonasana is a part of the primary series of Ashtanga yoga and key components of
other styles of yoga. The name comes from the Sanskrit, parsva, meaning side or flank, kona,
meaning angle, and asana, meaning posture. The parsvakonasana poses both require
balance and flexibility.
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STEP 1 PARSVA KONASANA OR UTTHITA PARSVA KONASANA OR
Name of the asana EXTENDED SIDE ANGLE POSE
Meaning of the asanas Extended side angle posture
Justification Parsvakonasana is derived from a Sanskrit term in which

'Parsva' means side or flank, 'Kona' means angle, and
'Asana' means pose. In the final position, the body forms a
lateral angle; hence, it is called the side angle pose
Stithi Tadasana
Count 8
Complimentary Trikonasana
 Count 1 - Move the right leg 1 and half meter

away from the left foot.
 Count 2 - Turn the right foot right side of the

body so that toes are pointing away from the
body. Left foot rotate to 45 degree angle
 Count 3 - Exhale and bend the right knee and

bring the waist to rest on the right thigh, place
the right hand on the ground beside the right
foot.
 Count 4 - Inhale and stretch the left arm over

the head, biceps touching the left ear and look
at the tips of the fingers of left hand. Maintain
the posture for a minute and breathe normally.
 Count 5 - Inhale and return to step 3 posture

by releasing left arm.
 Count 6 - Return to straight posture by bringing

the waist to straight posture as step 2 posture.
 Count 7 - Release the hands from horizontal

position and place it on the side of the body
next to thighs.
 Count 8 - Exhale and return to Tadasana.

Repeat on the left side
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STEP – 3 BENEFITS
BENEFITS AND The benefits of Parsvakonasana yoga might
LIMITATIONS improve lung capacity, blood circulation and
digestion. It may also increase the body's
endurance and stamina. In addition, it may
stretch and strengthen the spine, hips, thighs,
ankles and knees.
LIMITATION
People with spinal problems, heart problems (in

beginning) and severe hypertension should
avoid.
STEP - 4

STEP - 5 The Class is divided into two groups. Group A and Group B.
Group A Will Practice and Group B will watch.
PRATICE IN GROUPS
If there are any correction Group B will correct them. Next
Group B Will Practice and Group A will correct.
Correction of Asana
STEP – 6
 There should be right angle between the thigh and the
KEY POINTS leg. Another knee should not bend. Both the soles
should be fully in contact with the ground.
STEP – 7
ANSWER teacher.
STEP – 8
FULL GROUP PRACTICE Teachers and Students both should together Practice the
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SITTING ASANAS
1. Vajrasana
2. Paschimottanasana
3. Vakrasana
4. Ardha Matsyendrasana
5. Shashankasana
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VAJRASANA
INTRODUCTION:
Vajrasana, also known as Thunderbolt Pose or Diamond Pose, is a yoga pose where you sit on
your knees with your back straight. The name comes from the Sanskrit word Vajra, which
means diamond or thunderbolt. It activates Vajra Naadi.
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STEP 1 VAJRASANA OR DIAMOND POSE
Name of the asana
Meaning of the asanas Diamond posture or Thunderbolt Pose
Justification In final posture, it activates the vajra nadi hence, called as

Vajrasana.
Type of Asana Sitting
Stithi Dandasana
Vishranti Sithila Dandasana
Count 4
Complimentary No Complimentary
DEMONSTRATION .
 Count-1: Fold the right leg and bring the right heel under
the right buttock.
 Count-2: Sitting on the right heel, fold the left leg and bring
the left heel under the left buttock. Sit erect with back and
neck straight. Buttocks should be resting on the heels and
palms resting on the thighs. Soles of the feet face upwards,
heels are kept together and entire weight of the body is felt
on the back of the feet.
 Count-3: Release the right leg and stretch straightly

towards front. Next, release the left leg forwards.
 Count-4: Keep your hands beside the body. Relax in Sithila

Dandasana.
STEP – 3 BENEFITS
BENEFITS AND  Stimulates the vajra nadi and increases
LIMITATIONS awareness. Used as meditative posture.
 Good for our Digestive System Relieves Low
Back Pain.
 Keeps blood sugar levels under control.
 Relieves Rheumatic Pain.
 Strengthens Pelvic Floor Muscles.
 Helps to Calm Our Mind.
 Treatment of Hypertension (High Blood
Pressure)
 Improves Sleep.
LIMITATION
Yoga practitioners suggest avoiding Vajrasana if you have:
a knee problem or have recently undergone knee surgery. a spinal
cord condition, especially with the lower vertebrae. intestinal
ulcers, a hernia, or any other intestinal problems such as an ulcer
or hernia
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STEP - 4

PRATICE IN GROUPS
Correction of Asana
STEP – 6
Keep the knees together and do not spread the heels apart.
KEY POINTS
STEP – 7
ANSWER teacher.
STEP – 8
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PASCIMOTTANASANA
INTRODUCTION:
Paschimottanasana happens to be a classic yoga pose which means
'Seated Forward Bend' pose in English. This pose involves the
practitioners folding the top half of their body over their seated lower
half. To successfully practise this pose, practitioners are required to
be mentally focused and flexible. In this Yogasana, the entire back of
the body from head to heels, including the spinal column, is deeply
stretched. This benefits spine mobility and overall flexibility. It adds to
the calmness of the mind and reduces anxiety.
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STEP 1 PASCIMOTTANASANA OR SEATED FORWARD BEND POSE
Name of the asana
Meaning of the asanas ‘Paschima’ means west or back and ‘uttana’ means intense
stretch. West stretching pose.
Justification In final posture, our body stretched forward that is why it
is called pascimottanasana
Stithi Dandasana
Count 4
Complimentary Ushtrasana
DEMONSTRATION .
 Count-1: Sit straight in Dandasana
 Count -2: Inhale deeply and raise your hands above

your head.
 Count -3: Exhale and bend forward. Stretch your

arms to meet your toes.
 Count -4: Lift your head slightly while inhaling.

Maintain the posture for about 30 seconds to one
minute while breathing evenly.
STEP – 3 BENEFITS
BENEFITS AND  Stretches Shoulders and Back Muscles.
LIMITATIONS  Relieves Hamstring Pain.
 Improves Mental Health.
 Calms the Nervous System.
 Tones the Internal Organs.
 Enhances Blood Flow in Pelvic Area.
 Reduces Obesity.
 Increases Appetite.
 Improves digestion and energizes the whole body.
 Removes constipation.
LIMITATION
 People with heart problems, back problems and
spondylosis should avoid this posture.
 People with recent abdominal surgery, slipped discs,
stomach ulcers, diarrhea or back and abdomen pain
should avoid doing it.
 Paschimottanasana is not recommended for
pregnant women.
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STEP - 4

PRATICE IN GROUPS
Correction of Asana
STEP – 6
Do not bend the knees and try to touch elbows to the
KEY POINTS ground.
STEP – 7
ANSWER teacher.
STEP – 8
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VAKRASANA
INTRODUCTION:
Vakrasana comes from a combination of two words, Vakra which means twisted and asana
which means yoga posture. Vakrasana is among flexible yoga twist poses where twisting is
observed in the spinal region, and one may also call it a twisted pose or seated twist yoga
pose. Although Vakrasana is a simple yoga for beginners it provides adequate stretch and
twist to the spinal cord and lower abdomen region. The spinal twist yoga is practised in
sitting posting and the trunk is twisted to either side. The twisted pose is beneficial for
various body organs including liver, kidney, pancreas, ovary, testis, stomach, and intestine.
Vakrasana or the seated twist increases flexibility and burns the belly fat. Regular practice of
Vakrasana benefits in case of diabetes.
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STEP 1 VAKRASANA OR TWISTED POSE
Name of the asana
Meaning of the asanas Twisted pose
Justification In final posture, twisting is observed in the spinal region, so

called as a twisted pose or seated twist yoga pose
Stithi Dandasana
Count 8
Complimentary Ushtrasana
STEP - 2 Explanation:
DEMONSTRATION .
Count-1: Inhale, fold the right leg at your knees and kept it
near the left knee.
Count-2: Exhale; stretch the hands horizontal plane.
Count-3: Inhale, twist the from the waist region to the right
side (maintain the hands at the shoulder level)
Count-4: Exhale, bring the left arm around the right knee
and catch the right big toe. Take the right arm back and keep
the palm on the ground in such a way that the trunk is kept
erect with a proper twist at the waist region, chin on the
shoulder.
Normal breathing at the final posture, stay in the posture
comfortably for one or two minutes.
Count-5: Inhale-stretch the hands at the shoulder level.
Count-6: Exhale- untwist the waist hands still remaining at

the shoulder level.
Count-7: Inhale-keep the hands beside the body palms, on

the ground.
Count-8: Exhale, unfold your right leg – keep it

straight. Relax in Dandasana.
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STEP – 3 BENEFITS
BENEFITS AND  Stimulates the pancreas – useful for diabetes.
LIMITATIONS  Good for our Digestive System.
 Relieves Low Back Pain.
 Keeps blood sugar levels under control.
 Relieves Rheumatic Pain.
 Strengthens Pelvic Floor Muscles.
 Helps to Calm Our Mind.
 Treatment of Hypertension (High Blood Pressure).
 Improves Sleep.
LIMITATION
 People should not practice Vakrasana if they have
spinal injury or recent adbominal surgery. Also, this
practice should be avoided if there is an acute pain
in shoulders and knees.
STEP - 4

PRATICE IN GROUPS
Correction of Asana
STEP – 6
Back erect, try not to bend the stretched leg.
KEY POINTS
STEP – 7
ANSWER teacher.
STEP – 8
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ARDHA MATSYENDRASANA
INTRODUCTION:
The word “Ardha Matsyendrasana” is derived from Sanskrit and translates as
“Half Lord of the Fishes Pose”. The Ardha Matsyendrasana Yoga is a seated
twist asana practiced to improve body posture and restore the digestive
system
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STEP 1 ARDHA MATSYENDRASANA OR HALF LORD OF THE FISHES
Name of the asana POSE OR HALF SPINAL TWIST POSE
Meaning of the asanas The word “Ardha Matsyendrasana” is derived from Sanskrit
and translates as “Half Lord of the Fishes Pose”. Ardha
means “half”, Matsya means “Fish”, Indra means “King”.
Justification The name comes from Sanskrit word ‘Matsyendra’ who
was a founder of hatha yoga. His name means ‘lord of
fishes’ hence, called Ardha matsyendrasana
Stithi Dandasana
Count 8
Complimentary Self, Perform on the other side
DEMONSTRATION .
Count-1: Bend the right leg at the knee and place it near the
left thigh by touching the foot to the ground.
Count-2: Place the right leg on the outer side of the left thigh
and fold the left leg inwards.
Count-3 Inhale and raise the right arm vertically upwards

and stretch the shoulder.
Count-4: Exhale, twist the waist to the left and bring the
right arm over into 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.
Count-5: Release the left hand and keep it on the ground.
Count-6: Release the right hand and place both the hands on
either side of the body.
Count-7: Place the right leg on the inner side of the left thigh.
Count-8: Release the left leg and sit with palms on either side
of the body. Relax for 2-3 seconds and repeat on the left side.
Relax in Sithila Dandasana
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STEP – 3 BENEFITS
BENEFITS AND  Helps in the agility of the spine.
LIMITATIONS
 The poses and postures of this yoga elongate the
spine.
 Restoration of the natural alignment of the spine.
 It releases the lower back muscles and provides relief
from lower back pain.
 Aids in maintaining normal rotation of your spinal
cord.
LIMITATION
 Individuals with a hernia or a peptic ulcer should not
do this asana.
 Individuals with spinal issues should avoid this asana.
 Women who are pregnant or menstruating should
avoid ardha matsyendrasana.
 People with recent abdomen surgeries should avoid
this posture.
STEP - 4

PRATICE IN GROUPS
Correction of Asana
STEP – 6
Do not release the right leg.
KEY POINTS
STEP – 7
ANSWER teacher.
Page | 40
STEP – 8
Page | 41
Shashankasana
INTRODUCTION:
Shashankasana is also known as sasakasana. Sasaka means hare or rabbit, and asana means
posture; hence shashankasana is also known as the hare posture. It can help to improve
heart health, reduce back pain, and lower cholesterol levels. It can also help with digestion
and provide a good upper body stretch.
Page | 42
STEP 1 Shashankasana or Rabbit Pose or a Hare Pose.
Name of the asana
Meaning of the asanas Shashankasana is also known as sasakasana. Sasaka means
hare or rabbit, and asana means posture; hence
shashankasana is also known as the hare posture
Justification In the Final Posture our body is bent in such a way to
resemble Rabbit Pose hence, called Shashankasana.
Stithi Dandasana
Count 8
Complimentary Vajrasana, Supta Vajrasana
DEMONSTRATION .
Count-1: First, sit in the vajrasana position (a sitting posture

with your knees bent and palms placed on your knees).
Count-2: Then, spread your knees apart and keep your big
toes touching each other.
Count-3: Inhale gradually and keep your palms between

your knees.
Count-4: Now exhale slowly and bend forward with your

arms outstretched. Put your chin on the ground.
Count-5: Keep both your arms parallel to each other.
Count-6: Look in the front, keeping your head straight.
Count-7: Then come up to the vajrasana position.
Count-8: Come to the dandasana position (extend your legs

in front of you and keep your back straight).
STEP – 3 BENEFITS
BENEFITS AND  Flexes the spine.
LIMITATIONS
 Increases body awareness with breathing.
 As Rabbit Pose is a forward bend pose, it calms the
mind and relieves tensions around the neck.
 Activates the thyroid glands, keeping the hormones
in control.
 Relieves the stress bringing fresh blood supply to the
crown of the head.
 Improve heart health.
 Reduce lower back pain.
 Lower cholesterol levels.
Page | 43
 Enhance digestion.
 Help manage weight, anger, stress, and anxiety.
 May be beneficial in the case of diabetes.
LIMITATION
 People should avoid if you have injuries to your neck,
knees, spine, or shoulders.
 People should avoid if you are pregnant.
 People should avoid if you have high blood pressure
or migraines.
 People should avoid if you have slipped discs, acute
backache, or vertigo.
 People should avoid if you feel dizzy or have pain in
your legs or back.
STEP - 4

PRATICE IN GROUPS
Correction of Asana
STEP – 6
Touch your Forehead to the ground. Head and hands should
KEY POINTS be Straight.
STEP – 7
ANSWER teacher.
STEP – 8
Page | 44
SUPINE POSITION ASANAS
1. Sarvangasana
2. Halasana
3. Chakrasana
4. Sethubandasana
5. Sirsasana
Page | 45
SARAVANGASANA
INTRODUCTION:
Shoulder Stand, or Sarvangasana, is a yoga pose in which the entire body is
balanced on the shoulders. 'Sarv' denotes everything, 'anga' indicates a
physical part, and 'asana' means position. The entire body is involved in this
asana; you lie on your back and establish a 90-degree angle with your legs.
Page | 46
STEP 1 SARAVANGASANA OR SHOULDER STAND
Name of the asana
Meaning of the asanas The inverted posture
Justification 'Sarv' denotes everything, 'anga' indicates a physical part,

and 'asana' means position
Type of Asana Supine
Stithi Shavasana
Vishranti Shavasana
Count 8
Complimentary Matsyasana
DEMONSTRATION .
Count-1: Inhale, slowly raise both the legs together up to 45

Degree from the ground.
Count-2: Inhaling further raise to 90 Degree, bring the arms

by the side of your body.
Count-3: Exhaling raise your trunk of the body by taking

support of the arms and elbows, without lifting the head.
Press the elbows on the ground firmly and support the back
at the waist region with both the palm. Bring the legs parallel
to the ground. Straighten the trunk by pushing it with your
hands until the chin touches the chest.
Count-4: Inhale and raise the legs vertically, keeping the

body erect and the chin touching the chest. Come to the final
shoulder – stand position. The whole body below the
shoulders is in one straight line in inverted position.
Count-5: Inhaling slowly come back with the leg

perpendicular to the ground. Slide your hands down further
to the buttocks and come to viparitakarani position.
Count-6: Exhaling slowly bring your legs to 90 Degree.
Count-7: Further exhaling slowly bring your legs to 45

Degree.
Count-8: Further exhaling drop your legs and relax in

savasana.
Page | 47
STEP – 3 BENEFITS
BENEFITS AND  Enhances circulation of blood in the body.
LIMITATIONS
 Improves cardiovascular fitness.
 Boosts nervous system health.
 Aids digestive problems.
 Enhances muscle flexibility and strength.
 Balances the functioning of the thyroid gland.
 Provides relief from common cold.
 Cures insomnia and other mental issues.
 Activates the whole body.
LIMITATION
People should avoid Sarvagasana, having these issues:
 Hypertension, cardiac ailments.

 Pregnancy.
 Respiratory disorders.
 Cervical spondylosis, spinal problems, neck injuries
or trauma.
 High myopia, glaucoma, serious eye disorders
STEP - 4

PRATICE IN GROUPS
Correction of Asana
STEP – 6
 The knee should not bent. The body should not be
KEY POINTS stiff.
 The body to be kept in a straight line without any
strain, effortlessly.
STEP – 7
ANSWER teacher.
Page | 48
STEP – 8
Page | 49
HALASANA
INTRODUCTION:
Halasana is the Sanskrit name in which Hala means plough, whereas Asana
means pose or posture. Thus, it is referred to as the Plough Pose because the
final position of the body appears in the shape of an Indian Plough (farming
tool) while performing this, Asana. Plough Pose is an inverted yoga posture
that stretches the spine and shoulders while rejuvenating the nervous system.
Because the pose calms and relaxes the nerves, brain, and heart.
Page | 50
STEP 1 HALASANA OR PLOUGH POSE
Name of the asana
Meaning of the asanas Halasana is the Sanskrit name in which Hala means plough,
whereas Asana means pose or posture
Justification In the final Posture, the body looks like a Plough so
Halasana.
Stithi Shavasana
Vishranti Shavasana
Count 8
Complimentary Karna Peedasana, Chakrasana
DEMONSTRATION .
Count-1: Lie down flat on your back. Keep your legs close
together and your chin tucked in.
Count-2: Breathe deeply. Inhale. Lift your legs upwards till

your feet point directly up - that is, till your legs are
perpendicular to your torso.
Count-3: Tuck your hands underneath yourself with your

palms facing up. With your hands under your buttocks,
prepare to raise your torso.
Count-4: Lift your torso gradually till you are resting on your
shoulders.
Count-5: Your arms must now be bent at the elbow. Bring

your hands to your back to support yourself. Your legs should
be over your head.
Count-6: Slowly straighten your back.
Count-7: Keep your knees firm but relax your calf muscles
now. Maintain the posture. You are now in the Sarvangasana
posture.
Count-8: From here, lower your legs forward so that your

feet touch the floor over your head. Now, bring your arms
down flat on the floor. Breathe evenly and maintain this
posture for about 30 seconds
Page | 51
STEP – 3 BENEFITS
BENEFITS AND  Halasana provides several health benefits to the
LIMITATIONS individual who practices it regularly. It helps improve
blood circulation, boosts the immune system,
manages blood pressure and diabetes, relieves stress
and back pain, improves the digestive system and
stimulates thyroid glands.
LIMITATION
 People suffering from cervical spondylitis (neck

injury) should not perform this asana.
 People with high blood pressure issues should
consult a professional Yoga practitioner.
 Those with lumbosacral or lower back pain should
not perform Halasana with both legs; they may try
with just one leg
STEP - 4

PRATICE IN GROUPS
Correction of Asana
STEP – 6
 Do not move the neck and shoulder. Do not bend the
KEY POINTS knees and maintain it in straight posture.
 Chin should be touching the chest and breathe
normally
STEP – 7
ANSWER teacher.
STEP – 8
Page | 52
CHAKRASANA
INTRODUCTION:
The name Chakrasana is derived from the word 'Chakra', meaning 'wheel'. This
asana is named so because the final posture of the body resembles a round
wheel. It is full body asana that helps stretch and strengthen the knees, spine,
chest, and the upper limbs.
Page | 53
STEP 1 CHAKRASANA OR WHEEL POSE
Name of the asana
Meaning of the asanas The name Chakrasana is derived from the word 'Chakra',
meaning 'wheel'.
Justification This asana is named so because the final posture of the
body resembles a round wheel .
Stithi Shavasana
Vishranti Shavasana
Count 8
Complimentary Halasana
DEMONSTRATION .
Count-1: Stand straight with your feet slightly apart.
Count-2: Place your palms against your lower back and push
your pelvic region slightly forward.
Count-3: Exhale. Curve your trunk backwards. Support the

weight of your body with your thighs.
Count-4: Slowly stretch your arms over your head as you

continue to bend backwards.
Count-5: Bend till your palms drop to the floor behind you.
Count-6: Immediately straighten your palms to support your

body and to avoid a fall.
Count-7: Your body should form an arch. Breathe evenly.

Maintain your position for a few seconds
Count-8: Exhale and bring the body step by step to Sthiti.

Relax in Savasana.
STEP – 3 BENEFITS
BENEFITS AND  Improves spine flexibility and strength. Chakrasana,
LIMITATIONS or the wheel pose, is one of the best stretches.
 Tones the abdominal region.
 Cures backache.
 Relieves stress.
 Strengthens your body.
LIMITATION
 People suffering from Spinal injuries, cardiac
conditions, high myopia, glaucoma, hernia, piles and
abdominal inflammation should avoid Chakrasana.
Page | 54
STEP - 4

PRATICE IN GROUPS
Correction of Asana
STEP – 6
 Don’t take too much distance between hands and
KEY POINTS legs. Be cautious while placing the crown of the
head.
 Do not collapse the buttocks first while coming back
to Sthiti. Head, neck and back should be brought
down in order slowly.
STEP – 7
ANSWER teacher.
STEP – 8
Page | 55
SETHUBANDASANA
INTRODUCTION:
Setu bandhasana is also referred to as the setu bandha sarvangasana. Its name
originates from the Sanskrit words setu meaning bridge, bandha meaning lock,
and asana means pose. Hence the name setu bandhasana or the bridge pose.
The name comes from the bridge-resembling posture of this asana.
Page | 56
STEP 1 SETHUBANDHASANA OR BRIDGE POSE
Name of the asana
Meaning of the asanas Setu bandhasana is also referred to as the setu bandha
sarvangasana. Its name originates from the Sanskrit words
setu meaning bridge, bandha meaning lock, and asana
means pose. Hence the name setu bandhasana or the
bridge pose.
Justification This asana is named so because the final posture of the
body resembles a Bridge.
Stithi Shavasana
Vishranti Shavasana
Count 8
Complimentary Chakrasana
DEMONSTRATION .
Count-1: Lie on your back on a hard surface, like a mat.
Count-2: Bend your knees and place your feet flat on the
floor, hip-width apart.
Count-3: Place your hands beside you with your palms facing
down.
Count-4: Inhale, press your feet into the floor, and lift your
hips up.
Count-5: Roll your shoulders inwards and make sure your

chin touches your chest.
Count-6: Press down into your arms and shoulders to lift

your chest up.
Count-7: Breathe and hold for 4–8 breaths.
Count-8: To release, exhale and gently put your hips down to

the mat
STEP – 3 BENEFITS
BENEFITS AND  Hip Flexor Stretch. Holding this backbend opens the
LIMITATIONS front hips and thighs, preventing tightness in the hip
flexors.
 Lower Back Strengthening.
 Chest Opener.
 Spinal Decompression.
 Calms the Nervous System.
 Abdominal Toner.
 Increased Circulation.
 Respiratory Health.
Page | 57
LIMITATION
 This asana should not be done by people who have a
neck, back or shoulder injury. Pregnant women can
do this asana .
STEP - 4

PRATICE IN GROUPS
Correction of Asana
STEP – 6
 Place your Knees in line with your ankles. Your feet
KEY POINTS should be placed close to your buttocks.
 To avoid compression at your lower back, it is
important to keep your feet parallel to one another
during the entire pose.
STEP – 7
ANSWER teacher.
STEP – 8
Page | 58
SIRSASANA
INTRODUCTION:
Sirsasana is an advanced inversion that exhibits strength, control and the
beauty of overcoming the fear of falling through physical and mental balance.
The name is derived from the Sanskrit sirsa, meaning “head,” and asana
meaning “pose” or “posture.”
Page | 59
STEP 1 SIRSASANA OR HEADSTAND POSE
Name of the asana
Meaning of the asanas The name is derived from the Sanskrit sirsa, meaning
“head,” and asana meaning “pose” or “posture.”
Justification In the final posture the whole body is standing on the head
hence, called Sirsasana.
Stithi Shavasana
Vishranti Shavasana
Count 8
Complimentary Chakrasana
DEMONSTRATION .
Count-1: Bend your right leg at the knee under your right
thigh.
Count-2: Place your left leg under the left thigh. Sit in
Vajrasana.
Count-3: Keep a fourfold blanket ready to place our head on

it. Interlock your hands and place them on the mat in front
of you. Elbows should be in front of the knees. Elbows should
not go outwards. Bend your knees and raise the waist.
Count-4: Place the crown of the head on the blanket in

between the interlocked hands. Raise the waist, buttocks
upwards and stretch the legs straight by touching the ground
with the toes, lift the knees off the floor.
Count-5: Slowly, lift your right leg, bend it and raise up

straight. Similarly, raise your left leg up. Your whole body
should be in a straight line. Concentrate on breathing and
balancing. Maintain for a minute and breathe normally.
Count-6: Slowly bend your left knee and bring your left leg
down.
Count-7: Release right leg and bring your right leg down.
Both the toes are on the ground with legs straight. Release
the interlocked hands. Slowly come back to Vajrasana and
rest for a while..
Count-8: Release right leg and stretch forward. Release left

leg and stretch forward. Slowly lie down on the back and
relax in Savasana
Page | 60
STEP – 3 BENEFITS
BENEFITS AND  It Improves Blood Circulation to head, brain, nervous
LIMITATIONS system and becomes healthy.
 Strengthens Arms and Shoulders
 Natural Eye Cure
 Natural Cure for Hair Loss
 Improves memory power and concentration power.
 Pituitary and Thyroid glands get revitalized. Helpful
for hernia and seminal weakness.
LIMITATION
 Pregnant and menstruating women should avoid
Sirsasana or headstands.
 People with high blood pressure, hypertension, heart
problems and spine problems should avoid this
posture.
 People suffering from abnormal bulges in arteries
must avoid this asana.
STEP - 4

PRATICE IN GROUPS
Correction of Asana
STEP – 6
 Elbows should not be too much outward, and knees
KEY POINTS should not be bent in the final posture.
 If difficult to perform, can take the support of wall
and practice initially.
STEP – 7
ANSWER teacher.
Page | 61
STEP – 8
Page | 62
PRONE ASANAS
1.SHALABHASANA
2.BHUJASANA
3.MAKARASANA
4.DHANURASANA
5.VIPRIT NAUKASANA
Page | 63
SHALABHASANA
INTRODUCTION:
Shalabhasana also called locust pose, is derived from the Sanskrit word Salabha meaning
grasshopper, and asana meaning posture. It is one of the 32 yoga asanas for bending the
spine and strengthening the back muscles and internal organs.
Page | 64
STEP 1 SHALABHASANA OR LOCUST POSE
Name of the asana
Meaning of the asanas Shalabhasana also called locust pose, is derived from the
Sanskrit word Salabha meaning grasshopper, and asana
meaning posture.
Justification In the final posture the whole body looks like locust or
grasshopper hence, called Shalabhasana
Type of Asana Prone
Stithi Prone posture (Adhavasana)
Vishranti Makarasana
Count 4
Complimentary Bhujangasana
DEMONSTRATION .
Count-1: Lie down flat on your abdomen. Place your hands

beneath your thighs.
Count-2: Rest your head on your chin - that is, your face must
not be on the floor. Breathe deeply or a while.
Count-3: Inhale. Raise your legs as high as you can. Make

sure your knees remain straight as your legs are lifted.
Maintain the posture for about 5 seconds at the outset. With
practice, increase the timing to about 30 seconds
Count-4: Exhale. Lower your legs gradually onto the floor.

Relax.
STEP – 3 BENEFITS
BENEFITS AND  Shalabhasana provides stability to the spine and
LIMITATIONS lengthens the upper back and arm.
 By Practising shalabhasana it corrects back pain and
strengthen the lower back, pelvic organs, hip joints,
legs, and arms.
 It makes the lower back strong and the hips well

shaped.
LIMITATION
 Individuals with high blood pressure, hernia,
pregnancy, peptic ulcers and heart conditions should
avoid Shalabhasana.
 People with glaucoma, arthritis of the hips or pain in
the spine should not practice this asana.
Page | 65
STEP - 4

PRATICE IN GROUPS
Correction of Asana
STEP – 6
 Pull up the kneecaps and squeeze the buttocks to
KEY POINTS improve the posture. Knees should be straight.
STEP – 7
ANSWER teacher.
STEP – 8
Page | 66
BHUJANGASANA
INTRODUCTION:
Bhujangasana, the name is derived from the Sanskrit word 'Bhujanga', which means 'snake'
or 'serpent' and 'Asana' meaning 'posture'. Thus, it is referred to as cobra pose, as it appears
like the posture of a cobra with its hood raised. Bhujangasana, or Cobra Pose, represents
our ability overcome fear. The cobra pose helps you open your chest, strengthen your back,
and stretch your abdominal muscles.
Page | 67
STEP 1 BHUJANGASANA OR COBRA POSE
Name of the asana
Meaning of the asanas Bhujangasana, the name is derived from the Sanskrit word
'Bhujanga', which means 'snake' or 'serpent' and 'Asana'
meaning 'posture'.
Justification In the final posture the whole body looks like head of the
cobra hence, called Bhujangasana
Type of Asana Prone
Count 4
Complimentary Shalabasana
DEMONSTRATION .
Count-1: Inhale, Bend the arms at the elbows, place the

palms near the last rib bone – exerting least pressure on the
palm – let the elbows not spread out – chin on the ground.
Count-2: Further inhaling come up – raise the body upto the

navel region – arch the dorsal spine – bend back your neck
as far as you can – hang your head freely – maintain this
position with normal breathing for a minute or as long as you
can.
Count-3: Exhale/ come down – chin on the ground.
Count-4: Further exhaling, release the hands and come to

sthiti. Relax in Makarasana.
STEP – 3 BENEFITS
BENEFITS AND  It may help to stretch muscles in the chest,
LIMITATIONS shoulders, and abdominal area.
 It helps to soothe sciatica.
 It helps to enhance flexibility.
 It helps rejuvenate the heart.
 It helps elevate the mood.
 It helps decrease the stiffness of the lower back.
 It helps strengthen the shoulders and arms.
LIMITATION
 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. ...
 Those having neck problems such as spondylitis must
avoid this yoga pose.
Page | 68
STEP - 4

PRATICE IN GROUPS
Correction of Asana
STEP – 6
 Do not strain the arch of the dorsal spine and neck.
KEY POINTS Do to the best of your capacity.
 Abdomen should be on the ground, hands near the
chest, feet together.
STEP – 7
ANSWER teacher.
STEP – 8
Page | 69
MAKARASANA
INTRODUCTION:
The word makarasana constitutes of two words, makar and asana where makar means
crocodile and asana means posture. Hence, it is also known as the crocodile pose. It is a
variation of shalabhasana (locust pose). Crocodile Pose (Makarasana) is a beginner yoga
pose that relaxes the whole body and helps relieve pain related to other yoga poses or other
activities. By lying on your stomach with your chest and shoulders rest, you let go of tension
in the lower back and opens your chest and shoulders.
Page | 70
STEP 1 MAKARASANA OR CROCODILE POSE
Name of the asana
Meaning of the asanas The word makarasana constitutes of two words, makar and
asana where makar means crocodile and asana means
posture.
Justification Crocodile pose that relaxes the whole body and helps
relieve pain related to other yoga poses or other activities
The word makarasana constitutes of two words, makar
and asana where makar means crocodile and asana means
posture.
Type of Asana Prone
Count 4
Complimentary No Complementary
DEMONSTRATION .
Count-1: Lie down on the floor on your stomach with your

hands folded under the head.
Count-2: Place the right palm over the left palm on the
ground and place the head over the right palm in a relaxed
way and close your eyes.
Count-3: Stretch the legs as far as possible. The toes should

point outwards. Relax the whole body. Breathe normally and
slowly. Feel the whole body touching the ground and the
deep relaxation in all your muscles. Relax in this posture for
2-5 minutes.
Count-4: While returning from the posture, slowly bring the

feet together. Unfold the arms and come to the Prone
Position.
STEP – 3 BENEFITS
BENEFITS AND  It reduces physical and mental stress.
LIMITATIONS  Ensures health of the lungs.
 Beneficial in problems such as slip disk and sciatica.
 Provides relief in asthma and respiratory problems.
 Provides strength and flexibility to the spine.
 Effective in keeping high blood pressure under
control.
 Ensure proper working of the small intestine and
strengthens the digestive system.
LIMITATION
 Pregnant women are prohibited from doing this
asana.
 People with heart problems and excessive obesity
should not perform makarasana.
Page | 71
 Ensure that your elbows are comfortable when doing
this asana.
 Increase the duration of the exercise gradually
according to your comfort.
 Back injuries: People with serious back injuries, such
as slipped vertebrae, nerve compression, sprains, and
strains, should consult a doctor before doing this
pose.
 Lumbar curves: People with exaggerated lumbar
curves should not try this posture.
 Stomach ailments: People with stomach ailments
should not do this posture.
 High blood pressure: People with high blood pressure
should avoid this exercise.
STEP - 4

PRATICE IN GROUPS
Correction of Asana
STEP – 6
 Raise your shoulder and face slightly and bend your
KEY POINTS elbows to that you can rest your face on your palms
comfortably.
 Ensure that your elbows are not tucked below your
chest or resting too far away from the body. Keep
your legs straight and joined together.
STEP – 7
ANSWER teacher.
STEP – 8
Page | 72
DHANURASANA
INTRODUCTION:
Dhanurasana is derived from the Sanskrit word 'Dhanush,' which means bow, whereas
Asana means pose or posture. Owing to the bow-shaped posture of the body while
performing it, it is referred to as the bow pose.
Page | 73
STEP 1 DHANURASANA OR BOW POSE
Name of the asana
Meaning of the asanas Dhanurasana is derived from the Sanskrit word 'Dhanush,'
which means bow, whereas Asana means pose or posture.
Justification In the final posture body looks like a bow hence, called
Dhanurasana.
Type of Asana Prone
Count 4
Complimentary Viprit Naukasana
DEMONSTRATION .
Count-1: Lie down flat on your abdomen. Ensure that your

forehead is placed against the floor and that your legs are
close together.
Count-2: Bend your legs at the knees and bring your feet up
behind you. Stretch your arms backward and grasp your
ankles.
Count-3: Inhale. Lift your head off the ground and

simultaneously lift your thighs upwards. Your body should be
arching upwards now. Maintain the posture for 10 seconds
at the outset.
Count-4: Exhale and slowly release, come back to shiti. Relax

in Makarasana.
STEP – 3 BENEFITS
BENEFITS AND  Dhanurasana or bow pose is a complete Yoga Asana
LIMITATIONS that helps to strengthen the back and abdominal
muscles.
 It Enhances blood circulation, adjusting hunched
back and body posture, managing diabetes, digestive
ailments, and chest ailments, etc.
 Reduces gastro-intestinal disorders, stimulates, and
help in slimming the whole body. Gives flexibility to
the spine and strengthens it.
LIMITATION
 People who have undergone abdominal surgery must
avoid doing this Asana
 People that have headaches, migraine or insomnia
should not perform it.
 Avoid doing this pose if you have lower backache or
neck injury
Page | 74
STEP - 4

PRATICE IN GROUPS
Correction of Asana
STEP – 6
 Try to bring the knees together. Hold the feet at the
KEY POINTS ankle and elbow should be straight.
STEP – 7
ANSWER teacher.
STEP – 8
Page | 75
VIPRIT NAUKASANA
INTRODUCTION:
It is also called as reverse board pose which is one of the useful and helpful exercise for the
spine. 'Nauka' means a boat and 'asana' means pose or posture.
Page | 76
STEP 1 VIPREET NAUKASANA OR REVERSE BOAT POSE
Name of the asana
Meaning of the asanas Prone posture. “ Vipreet Nauka” means reverse boat.
Justification In the final posture the whole body seems to be in the

shape of a reverse boat, hence, called as Vipreet
Naukasana .
Type of Asana Prone
Count 4
Complimentary Viprit Naukasana
DEMONSTRATION .
Count-1: Lie on the floor on the stomach, stretch your arms

back along the sides of your body.
Count-2: Exhale and lift the head, chest and legs off the
floor simultaneously as high as possible. The hands
shouldnt be placed on the ground. Only the abdominal
front portion should rest on the floor.
Count-3: Contract the butt and stretch the thigh muscles.

Keep both legs fully extended and straight and touching at
the thigh knees and ankle. Stay in the posture for as long
you can with normal breathing.
Count-4: Exhale and slowly release, come back to shiti.

Relax in Makarasana.
STEP – 3 BENEFITS
BENEFITS AND  Helps in digestion, relieves gastric troubles and
LIMITATIONS flatulence.
 Its practice relieves pain in the lumbar, the sacral
region and lower back.
 Good for slip disc.
LIMITATION
 Lumbar spondilitis, high blood pressure, heart

conditions
 Pregnant women are prohibited from doing this
asana.
STEP - 4

Page | 77
PRATICE IN GROUPS
Correction of Asana
STEP – 6
 Lie on the floor on the stomach, stretch your arms
KEY POINTS back along the sides of your body.Exhale and lift the
head, chest and legs off the floor simultaneously as
high as possible
 The hands shouldn’t be placed on the ground.
STEP – 7
ANSWER teacher.
STEP – 8
Page | 78
RELAXATION
Most relaxation exercises are practiced in shavasana, the corpse pose. Here, the
body rests on the back, arms and legs arranged symmetrically, neck and head
naturally aligned along the axis of the spine. Except in relation to a dead body,
however, the word “corpse” (shava) is rarely used in everyday conversation, and
the startling name of this asana gives us valuable clues to both its practical and
philosophical significance.
STEPS TO RELAX THE BODY:
1. Rest in shavasana, letting your body become still.
2. Deepen the flow of your breathing and feel each breath emptying and filling
your body.
3. Practice a systematic relaxation, or simply continue to feel the flow of your

breathing.
4. Feel the breath as if the whole body breathes.
Page | 79
5. Let the space of your mind be filled by the sensation of your breathing; other
thoughts pass by the edges of that space, but they do not disturb you.
6. Deepen your awareness of your own presence.

BENEFITS OF RELAXING OUR BODY:
Practicing relaxation techniques can have many benefits, such as:
 Slowing heart rate

 Lowering blood pressure
 Slowing breathing rate
 Improving digestion
 Controlling blood sugar levels
 Reducing activity of stress hormones
 Increasing blood flow to major muscles
 Reducing muscle tension and chronic pain
 Improving focus and mood
 Improving sleep quality
 Lowering fatigue
 Reducing anger and frustration
 Boosting confidence to handle problems.
RELAXATION TECHNIQUES:
Yogasana practice is usually end by following one of the relaxation techniques.There
are three relaxation techniques, developed by S Vyasa:
1. Instant relaxation technique (IRT).
2. Quick relaxation technique (QRT).
3. Deep relaxation technique (DRT)
These forms of relaxation techniques are part of the yoga practices which are done
at the beginning, middle and at the end of the practice. Instant relaxation technique
(IRT) is usually done at the beginning, Quick relaxation technique (QRT) is done
usually after the standing yogaposes practice and Deep relaxation technique (DRT) is
done at the end of the yoga practice.
Page | 80
CLOSING PRAYER
OM SARVE BHAVANTU SUKHINAH|

SARVE SANTU NIR - AAMAYAAH ||
SARVE BHADRAANI PASHYANTU |

MAA KASHCID – DUHKHA – BHAAGBHAVET ||
OM SHAANTIH SHAANTIH SHAANTIH ||
Meaning:
May all be happy.
May all be free from the diseases.
May all see only what is good within & outside of others.
May none suffer from any sorrow.
Om Peace, Peace, Peace.
This is the ending prayer chanted at the closing time of the yoga session to bring
about peace, harmony & a sense of calm & wellbeing. It is one of the shanthi
(peace) mantra. This is a universalprayer and considered to be inspired from the
Brihadaraṇyaka Upanishad.
Since this mantra is chanted for the wellbeing of the entire universe, it guides us
gently towards a broader view and restricts one’s narrow thinking. By praying for
peace & wellness towards all creatures in the world, it helps us to practice
inclusivity & generosity.
Page | 81
Page | 82

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A REPORT ON ‘YOGASANA’

DHEERGAYU INSTITUTE OF YOGA® BENGALURU

November 2023 to February 2024 (18th Batch)

Sl. No. Table of Content Pg. No.

1 Class Room Arrangements 5

2 Points to remember before starting Asana 6

3 Opening Prayer 7-8

c. Prone Position Asanas 45-62

1. Room should be spacious to accommodate all the students.

1. All asanas should be practiced on an empty stomach ideally

2. All asanas should be practiced with relaxation of Muscles

3. Asanas should be practiced in repeated manner.

4. Asanas should not be practiced with force.

5. Always start the session with the prayer.

6. Practice Yoga as per your capacity and do not push yourself

7. Always asanas are to be practice slowly and with full

8. Follow the right Breathing Technique during each step.

Guru Brahma- Guru is Brahma, who is the Lord

Since Guru leads to a path of lights, Guru is

Thus, as a realizes soul, guru Is the embodiment

OM SAHA NAAV AVATU I

SAHA VIIRAM KARAVAAVAHAI I

May he protect us both, may he nourish us

Peace with nature, peace with the

Let us bow before the noblest of sages Patanjali,

Type of Asana Standing

i. Count 1 - Tuck your hands to your waist supporting

Teacher instructs the asana; student learn and practice

If there are any correction Group B will correct them.

Type of Asana Standing

 Count 1: Inhale, raise the hand to horizontal

 Count 2: Further inhale and raise the hands

 Count 3: Exhale making the back concave,

 Count 5: Inhaling slowly come back half a

 Count 6: Inhaling further, come to horizontal

 Count 7: Exhaling bring the arms to vertical

 Count 8: Exhaling further, turn palms down,

Teacher instructs the asana; student learn and practice

If there are any correction Group B will correct them.

Keep the neck up till the bending at the hip is completed

 Count 1 - Stand straight and keep your legs

 Count 2 - Extend both arms parallel to the

 Count 3 - Inhale and raise your right hand

 Count 4 - Keeping your shoulders aligned,

People with Migraines, Diarrhea, Low or high

Teacher instructs the asana; student learn and practice

If there are any correction Group B will correct them.

Justification The word is derived from Sanskrit words “Parivrtta”,

 Count 1 - While inhaling, spread the feet

 Count 3 - Inhale and return hands slowly to

People with severe neck, back or sacroiliac

Teacher instructs the asana; student learn and practice

If there are any correction Group B will correct them.

Justification Parsvakonasana is derived from a Sanskrit term in which

 Count 1 - Move the right leg 1 and half meter

 Count 2 - Turn the right foot right side of the

 Count 3 - Exhale and bend the right knee and