NAME: KRITI ADHIKARICLASS: B.P.ED(2ND SEM)ENROLLMENT NO:21SUBJECT: YOGA

STANDING SITTING LYING

FORWARD BEND

BACKWARD BEND

SIDE TWIST

BALANCE

UTTANASANA

ANUVITTASANA

KATI CHAKRASANA

TADASANA

PASCHIMOTTASANA

USTRASANA

ARDHA MATSYENDRASANA

BADDHA KONASANA

UTTANAPADASANA

BHUJANGASANA

ANANTASANA

PARIPURNA NAVASANA

MATRIXMOVEMENT

POSITION

STANDING ASANAS

UTTANASANADESCRIPTION: Uttanasana comes from the Sanskrit words Uttanasana and which is combination of ‘ut+tan+asana’ ,in this ‘ut’ means intense and ‘tan’ means stretch whereas ‘asana’ refers to Posture.

PROCEDURE: Take a standing position; keep your feet and shoulder distance apart and parallel to each other. Press your feet down in to the ground and ground yourself powerfully. Now breathe out and gently bend down from the hips (not the waist) and place your chest and stomach on your thighs. If you are a beginner, you ought to bend your knees slightly to accomplish this. If your knees are bent, make sure that they’re straight over your toes. Slowly begin to straighten out your legs however check that your chest and abdomen never leave your thighs. Now elevate your hips as you straighten through your hamstring muscles all whereas pressing your heels into the

ground.

Courtesy: Sunny Choudhary

BENEFITS:1. It maintains the functions of liver, kidneys and spleen.

2. Beneficial in flexibility of the hips.

3. Gives Strengths to the knees and spine also.

4. It improves the process of blood circulation.

5. Helps to improves posture and alignment.

CONTRA-INDICATION AND CAUTIONS:• Don’t try this Asana in case of back injury, do this pose with your knees bent.

• You can conjointly attempt the Ardha Uttanasana rather than the Uttanasana if you suffer from chronic back pain. Avoid this Pose in case of injured legs, shoulders and hips.

• Avoid this Asana fully if you have got recently had back surgery, knee surgery or surgery to your hamstrings. Always concern a yoga expert before doing any Yogic activities.

ANUVITTASANADESCRIPTION: Anuvittasana is one such posture where ’Ardha’ means half moon and Anuvitta means found or obtained and ’Asana’ again means posture. It is the first step in Surya Namaskaar.

PROCEDURE: Begin the Mountain Pose. Place your feet together with your toes touching; make sure you’re not putting more weight on one foot than the other. Inhale and slowly raise your arm above your head. Touch your palms together with your finger pointing up. Relax your shoulders and tighten up your thighs. Begin to move your hips forward and slowly bend your torso backwards. Extend your neck backwards and keep looking upwards. Hold position for one minute. To exit, exhale and bring torso and neck forward and arms down.

BENEFITS:1. Stretches the front of the body.

2. Strengthens the Upper Back.

3. Improves flexibility and helps manage posture related issue to the spine.

4. Strengthens the respiratory , cardiovascular and endocrine systems.

CONTRA-INDICATION AND CAUTIONS:You should avoid this pose (or reach out to an experienced teacher), if you have any of the following:

• Neck injury

• Heart issues such as high blood pressure

• Vertigo

KATICHAKRASANADESCRIPTION: The name of this yoga posture, Katichakrasana, literally means rotation of the waist.Pronounce the name of this yoga posture in Sanskrit as Ka-tee-Cha-KRAAHS-un-uh.Kati = Waist; Chakra = Wheel, Circular Rotation; Asana = Posture

PROCEDURE: Stand up straight with your feet together. As you breathe in, stretch your hands to the front, palms facing each other, parallel to the ground. Checkpoint: Are your palms at shoulder-width distance from each other? Exhale and gently twist from the waist to the right and look back over the right shoulder. Keep your

feet glued in their place – this gives you a better twist! Keep the distance between your palms constant. Breathing in, come back to the center. Breathing out, turn to your left and repeat the yoga posture on your left side. Breathing in, come back to the center. Repeat this yoga pose a few times on both sides and then breathing out, bring your hands down. Courtesy: Kriti Adhikari

BENEFITS:1. Good for relieving constipation

2. Strengthens and improves the flexibility of the spine and waist

3. Good for arm and leg muscles

4. Opens up the neck and shoulders and strengthens the abdominal muscles and lower back

5. Beneficial for those with sedentary or deskbound jobs.

CONTRA-INDICATIONS AND CAUTIONS:• Avoid practicing Standing Spinal Twist (Katichakrasana) during pregnancy, or if you have hernia, slip disc, or have had an

abdominal surgery recently.

• Consult your doctor before practicing this yoga posture if you have chronic spinal disorders.

TADASANADESCRIPTION: The word “Tada” is come from the Sanskrit word, which meaning is “Palm tree”

or another meaning is “mountain”, and meaning of asana is “posture” or “seat”. So this

asana is called Tadasana.

PROCEDURE: Stand straight on the ground, and take a small gap between your feet. With deeply breathe (inhale), raise your both arms. Keep your arms upward by interlocking your fingers. Now come on the toes by raising your heels simultaneously Feel the pressure of stretching from toes to fingers. Try to maintain this pose as long as you can with slow and deep breathing. Now come to the original position with deep breathing (exhale). You can perform the number of rounds as per your convenience after having relaxation for

a while.

BENEFITS:1. Due to deep breathing it provides strength and expansion to the lungs.

2. This is the best exercise to increase the height.

3. Develops and activates the nerves of the entire body.

4. It gives strength to vertebral column and heart.

5. Also Good for regulating the menstrual cycle in women.

6. Cures the problems related to the indigestion.

7. Give strength to arms and legs.

8. Helps to remove lethargy from body.

9. It reduces the problem of flat feet.

CONTRA-INDICATIONS AND CAUTIONS:

• Low Blood Pressure (if pose held too long): as the blood may begin to pool in the lower

half of the body, causing dizziness

• Pregnancy: keep feet hip distance, or wider, apart

• Knock Knees: Bring heels slightly apart

SITTING ASANAS

PASCHIMOTTANASANADESCRIPTION:Paschim = west Pascha = behind, after, laterUt = intense Tan = stretchAsana = comfortable seatPronunciation: Pas–chee–moh–tan-ahs-ahnna

PROCEDURE: Sit up with the legs stretched out straight in front of you, keeping the spine erect and toes flexed toward you. Breathing in, raise both arms above your head and stretch up. Breathing out, bend forward from the hip joints, chin moving toward the toes. Keep the spine erect focusing on moving forwards

towards the toes, rather than down towards the knees. Place your hands on your legs, wherever they reach, without forcing. If you can, take hold of your toes and pull on them to help you

go forward. Breathing in, lift your head slightly and lengthen your spine. Breathing out, gently move the navel towards the knees. Repeat this movement two or three times. Drop your head down and breathe deeply for 20-60 seconds. Stretch the arms out in front of you. Breathing in, with the strength of your arms, come back up to the sitting position. Breathe out and lower the arms.

BENEFITS:1. Stretches lower back, hamstrings and hips.

2. Massages and tones the abdominal and pelvic organs.

3. Tones the shoulders.

CONTRA-INDICATIONS AND CAUTIONS:• Back injury: approach the deep forward fold with caution. Sit up high on a folded blanket and keep the torso relatively

upright and/or practice this pose with bent knees.

• Disc injury: avoid the pose.

• Tight hamstrings: Sit on a folded blanket and use a strap around the feet.

• Pregnancy: feet hip width, or wider, apart. Use a strap around the feet.

USTRASANADESCRIPTION: Ustra literally means camel and Asana means the pose.

Hence the name is Camel Pose. Ustrasana makes spine flexible and

provides strength to it.

SANSKRIT NAME: Ustrasana

ENGLISH NAME: Camel pose

PROCEDURE: Sit on the floor stretching your leg and keeping your spine erect keeping palms on the ground side by the buttocks. Bend your leg by the keens and sit on your heels placing the buttocks between the heels, the right big toe overlapping the left. Kneel on floor keeping your knees in line with the shoulders and sole of the feet facing the ceiling. Keep your hand on thighs. Inhale and arch your back and place your palms on the heels of the feet. Keep your arms straight. Do not strain your neck keep it neutral. Let your neck be free. Stay in this final position for couple of breaths or as much longer as you can. Breathe out and slowly come to the normal position withdrawing your hands from the feet.

BENEFITS:1. Ustrasana Stretches the anterior muscles of the body.

2. Improves flexibility of spine and strengthens it.

3. Camel Pose Improves digestion

4. Gives relaxation to the lower back.

5. Useful as an initial practice for back bending.

CONTRA-INDICATIONS ANS CAUTIONS:These are a few points of caution you must keep in mind before you do this asana. This asana must be practiced under the supervision of a certified yoga instructor since it is an advanced

pose. One wrong stretch could harm you greatly. This asana must be practiced only after you have been doing yoga regularly for a few months. It is not for beginners.

People suffering from severe back and neck injury, high or low blood pressure, migraine or other severe headache should perform this asana or posture under the guidance of a yoga therapist or expert. Else better to avoid the practice.

ARDHA MATSYENDRASANADESCRIPTION: This asana is named after the great yogi Matsyendranath

(9th century Yoga guru who founded Hatha Yoga).The name comes

from the Sanskrit words ardha meaning “half“, matsya meaning “fish“,

eendra meaning “king“, and asana (आसन ) meaning “posture” or “seat“.

PROCEDURE:Kneel down with your legs together, resting on your heels.Then sit to the right of your feet as illustrated below. Lift your left leg over your right, placing the foot against the outside of the right knee. Bring your right

heel in close to your buttocks. Keep the spine erect.Stretch your arms out to the sides at shoulder level, and twist around to the left.Now bring the right arm down on the outside of the left knee and hold the left foot in the right hand,

placing your left hand on the floor behind you. Exhaling, twist as far as possible to the left. Look over the left shoulder.

BENEFITS:1. Increase hips and spine flexibility.

2. Removes the wastes and improves digestion

3. Stimulate heart, kidneys, liver, spleen and lungs.

4. Open the neck, hips and shoulders.

5. Relieve fatigue, sciatica, backache and menstrual discomfort.

6. Clean the internal organs.

7. Releases excess toxins and heat from tissues and organs.

8. Energizes and stretches the backbone.

CONTRA-INDICATIONS AND CAUTIONS:• Should be avoided during pregnancy and menstruation due to the strong twist in the abdomen.

• People with Heart, abdominal or brain surgeries should not practice this asana.

• Care should be taken for those with peptic ulcer or hernia.

• Those with severe spinal problems should avoid and those with mild slipped disc can benefit but in severe cases it should be avoided.

BADDHA KONASANADESCRIPTION: The name comes from the Sanskrit words baddha (बद्ध, baddha)

meaning "bound", Kona (कोण, koṇa) meaning "angle" or "split", and Asana

(आसन, Āsana) meaning "posture" or "seat".

PROCEDURE:

From a seated position, bring the bottoms of your feet together with our knees

bent out to the sides. Interlace your fingers around your toes. Inhale and press your hips down and reach the crown of your head up towards the

sky. Drop your shoulders away from your shoulders, and press your press your

chest forwards. Press your knees down towards the ground to open your hips. Keeping your back flat and chest open, exhale and gently pull your torso forward. Breathe and hold for 4-8 breaths.

BENEFITS:1. It is a strong groin- and hip-opener and one of the few asanas that can be practiced comfortably soon after

eating as long as the head is not rested on the floor.

2. The asana is specially recommended for those suffering from urinary disorders. The pelvis, the abdomen and the back are stimulated by a plentiful blood supply.

3. It relieves sciatic pain and prevents hernia. If practised regularly, it relieves pain and heaviness in the testicles.

4. For women, coupled with Sarvangasana, it checks irregular menses and helps the ovaries to function properly.

5. Regular practise of this asana may be beneficial for the lumbar region, flat feet, high blood pressure, infertility and asthma.

CONTRA-INDICATIONS AND CAUTIONS:

While doing the asana, take care that:]

This asana should be avoided in case of Groin or knee injury. Be careful while bending if you suffer from High blood pressure or any cardiac problems. Be slow and careful while doing the asana as in almost all the yoga asanas, as being quick is not what is called for

in any yogic Asanas. Baddha Konasana should be avoided by ladies if menstruating or should be performed under guidance of a yoga

expert during those days.

LYING ASANAS

UTTANAPADASANADESCRIPTION: The name comes from the Sanskrit words uttana (उत्तान,

uttāna) meaning "intense stretch" or "straight" or "stretched" and pada

(पाद, pāda) meaning "leg" or "foot", and asana (आसन, āsana) meaning

"posture" or "seat".

PROCEDURE: Lie flat on your back as shown in the above image and breathe normally. Place your hand on either side and palms should be facing down. Inhale slowly and lift the legs at 45 – 60 degree from the ground. Hold this posture for some time (15-20 sec) to feel pressure in lower abs. While exhaling (Breath out ) relaxes your posture by lowering legs i.e. (Starting position) Repeat this for 3-4 times daily.

BENEFITS:1. Cures stomach disorders like acidity, indigestion and constipation

2. Strengthens the abdominal organs.

3. Strengthens the back and hip and thigh muscles.

4. Helpful for those suffering from gas problems, acidity, arthritis pain, heart problems and waist pain.

5. Cures back pain.

6. Helps to reduce tone the stomach muscles.

7. Helpful for loosing weight.

8. Good for diabetes patients.

9. Improve the function of digestive systems.

10. Remove gases from the intestine.

CONTRA-INDICATION AND CAUTIONS: Pregnant women should avoid Uttanpadasana for first few months. Should consult a doctor before practicing

this asana in the third trimester. Can take the support of wall while practicing. Those suffering from high blood pressure, slip disc, ulcer, or abdominal surgery should not do this asana. Should not practice in days of periods. But if you are comfortable doing this then there is no problem. Keep on

doing it.

BHUJANGASANADESCRIPTION: The Sanskrit word naga means snake or serpent. The nagaasana is also known as the bhujanga-asana. TheSanskrit word bhujanga, which also means snake, is derived from the root bhuj which means to bend or curve.Pronunciation: na-gah-sa-na

PROCEDURE: Lie on the stomach with the head turned to one side and the arms alongside the body

with palms facing upward. Turn the head and place the chin on the floor. Inhale then exhale slowly through the

nostrils and swing the arms around until the hands are placed just below the chin withthe palms down and the finger tips of each hand almost touching and the elbows onthe floor.

Inhale slowly through the nostrils, press down on the hands and lift the torso from thewaist up off the floor, arching the spine backwards and straightening the arms. Keepthe hips on the floor.

Tilt the head as far back as possible and hold the posture for the duration of theinhaled breath.

Exhale and reverse the process to return to position

BENEFITS:1. Increases flexibility

2. Tones the abdomen

3. Strengthens the arms and shoulders

4. Decreases stiffness of the lower back

5. Stretches muscles in the shoulders, chest and abdominals

6. Improves menstrual irregularities

7. Elevates mood

8. Firms and tones the buttocks

9. Stimulates organs in the abdomen, like the kidneys

10. Improves blood circulation

CONTRA-INDICATION AND CAUTIONS:• Avoid practicing Bhujangasana if you are pregnant, have fractured ribs or wrists, or recently underwent abdominal surgeries, such as for

hernia.• Also avoid doing Bhujangasana if you suffer from Carpel Tunnel Syndrome.• Practice Cobra Pose under an Sri Sri Yoga teacher's guidance if you have suffered from chronic diseases or spinal disorders in the past.

ANANTASANADESCRIPTION:The name comes from the Sanskrit words anantā meaning "without end“

or "the infinite one", derived from the name of the thousand-headed

serpent Sesa upon which Vishnu rested at the bottom of the primordial

ocean, and Asana meaning "posture" or "seat".

PROCEDURE: Lay down on your back in Supta Samasthiti. Check which of your nostrils is active and lie on that side with your upper arm on the floor, your elbow bent and your

head supported by your hand. Take care not to lean forward or backward but leave your complete body weight on the side you are lying on.

If you are lying on your right side, bend your left knee, grab your left big toe with your left hand and stretch the leg up straight, the sole facing upwards.

Now your knees are straight and you pull your foot closer towards your head. Hold this pose for 30 seconds to one minute, then slowly come out of it and repeat the posture from the other side.

BENEFITS:1. This asana tones the abdominal muscles, therefore improving digestion.

2. It stretches and strengthens the sides of your torso.

3. The spine as well as the leg muscles become more flexible.

4. The hamstrings also get stretched and strengthened.

5. You lose weight in your hips and thighs.

6. There is better circulation in your legs. It also helps in the development of the pelvic region.

7. This asana helps cure hypertension, arthritis, colitis, hypertension, and sciatica.

8. It helps relieve stress and tension.

9. It also helps cure disorders related to the uterus, urinary bladder, ovaries, and prostate.

CONTRA-INDICATIONS AND CAUTIONS:These are some points of caution you must keep in mind before you do this asana. Avoid practicing this asana if you have pain in your neck or shoulders. If you have spondylitis, slip disc, or sciatica, you must make sure you practice this asana only under the

guidance of an experienced teacher.

PARIPURNA NAVASANA

DESCRIPTION: Nagaasana is an asana. Variations include Paripurna Navasana, Ardha Navāsana, and ekapadanavasana. Sanskrit: परि�पूण�नावासन; Paripurna – Full, Nav – Boat, Asana – Pose.

PROCEDURE:Lie on your back with your feet together and arms beside your body.Take a deep breath in and as you exhale, lift your chest and feet off the ground, stretching your arms

towards your feet.Your eyes, fingers and toes should be in a line.Feel the tension in your navel area as the abdominal muscles contract.Keep breathing deeply and easily while maintaining the pose.Hold the position for few seconds.As you exhale, come back to the ground slowly and relax.Duration 3-4 repetitions daily but should not overdo.

BENEFITS:1. Practicing this asana makes the spine, hip flexors, and abdomen stronger.2. It helps to activate the prostate glands, kidneys, intestines, and thyroid.3. This asana serves as a great stress reliever.4. The massaging of the abdominal organs helps improve digestion. The digestive system is strengthened as well.5. This asana stabilizes you and also helps you focus better..

CONTRA-INDICATIONS AND CAUTIONS: These are some points of caution you must keep in mind before you do this asana. This asana must be avoided if you are suffering from the following problems:

a. Asthmab. Diarrheac. Headachesd. Heart problemse. Insomniaf. Low blood pressureg. Menstruationh. PregnancyIn case you have neck injuries, use the support of a wall to do this asana. Rest the back of your head on the wall as you lean backward in this asana.

REFERENCES

http://www.cnyhealingarts.com/2011/03/14/the-health-benefits-of-uttanasana-standing-forward-bend-pose/

http://www.styleapastiche.com/yoga-ardha-anuvittasana-or-standing-backbend-pose-and-its-benefits/

http://eyogaguru.com/paschimottanasana-seated-forward-bend-pose/http://www.yogajournal.com/pose/bound-angle-pose/http://www.cnyhealingarts.com/2011/04/11/the-health-benefits-of-paripu

rna-navasana-full-boat-pose/

https://en.wikipedia.org/wiki/Bhujangasana