ASPESS

YOGA ASSIGNMENTNAME: YASHIKA GUPTAENROLLMENT NO.: A3013816044SUBJECT: YOGA EDUCATIONSUBMITTED TO: DR. AJIT KUMAR

INDEX

• WHAT IS YOGA?

• WHAT IS ASANAS?

• TYPES OF ASANAS?

• MATRIX OF ASANAS

• STANDING ASANAS : HASTHPADASANA, ARDHA CHAKRASANA, TRIKON ASANA, TADASANA

• SITTING ASANAS : PASCHIMOTTANASANA, EKA PADA RAJAKAPOTASANA, PARIVRTTA JANU SIRSASANA, PADANGUSTA ASANA

• LYING ASANAS : HALASANA, BHUJANGASANA, PAWANMUKT ASANA, SALABHASANA

• REFERENCES

WHAT IS YOGA ?

“THE TERM “YOGA” COMES FROM THE SANSKRIT WORD ”YUG” WHICH MEANS TO JOIN,TO YOKE

TOGETHER ,TO UNIFY ,TO UNITE AS ONE. SO YOGA

ESSENTIALLY MEANS UNION.”

WHAT IS ASANA ?

“Asana is yoga pose or posture or position of the body.

Patanjali in ashtanga yoga defines asanas as Steady and Comfortable

pose. Benefits of Asanas / Yoga Poses.

A healthy and peaceful body is the starting point for advance practices.”

ASANAS ARE DIVIDED INTO TWO GROUPS:

• STANDING POSITION ASANA

• SITTING POSITION ASANA

• LYING POSITION ASANA

MATRIX OF ASANAS

POSITIONS STANDING SITTING LYING

FORWARD BEND HASTHPADASANA PASCHIMOTTANASANA HALASANA

BACKWARD BEND ARDHA CHAKRASANA EKA PADA RAJAKAPOTASANA

BHUJANGASANA

SIDEWARD BEND TRIKON ASANA PARIVRTTA JANU SIRSASANA

PAWANMUKT ASANA

BALANCING TADASANA PADANGUSTA ASANA SALABHASANA

I. STANDING POSITION ASANASA. HASTAPADASANA (FORWARD

BENDING)1 2 3

HASTAPADASANADESCRIPTION:

Hastpadasana is one of the twelve basic asanas. You must master this pose and its

variations before trying the advanced Asanas.PROCEDURE:INITIAL POSE:

• Stand straight with feet together and arms alongside the body.

• Balance your weight equally on both feet.• Breathing in, extend your arms overhead.• Breathing out, bend forward and down

towards the feet.• Stay in the posture for 20-30 seconds and

continue to breath deeply.

STAY:• Keep the legs and spine erect; hands rest either

on the floor, beside the feet or on the legs.• On the out breath, move the chest towards the

knees; lift the hips and tailbone higher; press the heels down ; let the head relax and move it

gently towards the feet.• Keep breathing deeply.

RETURNING POSE:Breathing in, stretch your arms forward and up,

Slowly come up to the standing position.Breathing out, bring the arms to the sides.

BENEFITS: Stretches all the muscles of the back

of the body.Invigorates the nervous system by

increasing the -blood supply.Makes the spine supple.

Tones the abdominal organs.

CONTRAINDICATIONS OF (HASTAPADASANA)

Back injury: People suffering from lower back injuries, Spondylitis,

Cervical pain or any kind of back and spinal problems should not do this

pose.

B.ARDHA CHAKRASANA (BACKWARD BENDING)

ARDHA CHAKRASANADESCRIPTION:

Ardha chakrasana is an intermediate asana that can help to prepare the body and mind for deeper backbends and heart-opening postures

like chakrasana (wheel pose).The name is derived from the

Sanskrit ardha, meaning “half“, chakra, meaning “wheel," and asana, meaning “pose.”

PROCEDURE :INITIAL STAGE:

• Stand straight with feet together and arms alongside the body.

• Balance your weight equally on both feet

STAY:

Breathing in, extend your arms overhead, palms facing each other.

RETURNING STAGE:

• Breathing out, gently bend backwards pushing the pelvis forward, keeping the

arms in line with the ears, elbows and knees straight, head up, and lifting your chest

towards the ceiling. • Hold.

• Breathing in, come back up.• Breathing out, bring the arms down and

relax.

BENEFITS :

• Stretches the front upper torso.• Tones the arms and shoulder muscles.

CONTRAINDICATIONS OF (ARDHA CHAKRASANA)

• Those with serious hip or spinal problems should avoid this asana as

well as those with high blood pressure and brain ailments.

• Peptic or duodenal ulcers and hernia patients should avoid this pose.

• Pregnant woman should avoid this pose.

C.TRIKON ASANA (SIDEWARD BENDING)

TRIKON ASANADESCRIPTION:

Trikonasana is a standing yoga posture that requires strength, balance and flexibility. In this posture, both arms extend with the legs spread apart and one foot turned at a 90-degree angle. The upper body bends toward the lead foot so

that one arm reaches toward the ground and the other toward the sky.

PROCEDURE:INITIAL POSE:

• Stand straight. Separate your feet comfortably wide apart (about 31/2 to 4 feet).

• Turn your right foot out 90 degrees and left foot in by 15 degrees.

• Now align the center of your right heel with the center of your arch of left foot.

STAYEnsure that your feet are pressing the ground and the weight of your body is equally balanced on both the

feet. Inhale deeply and as you exhale, bend your body to the right, downward from the hips, keeping the

waist straight, allowing your left hand to come up in the air while your right hand comes down towards

floor. Keep both arms in straight line.Rest your right hand on your shin, ankle, or the floor outside your right foot, whatever is possible without

distorting the sides of the waist. Stretch your left arm toward the ceiling, in line with the tops of your

shoulders.

RETURNING POSE:

Stretch maximum and be steady. Keep taking in long deep breaths. With each exhalation, relax the body more and more. Just be with the body and the breath.As you inhale, come up, bring your arms down to your sides, and straighten

your feet.

BENEFITS:• Strengthens the legs, knees, ankles, arms and

chest• Stretches and opens the hips, groins,

hamstrings, calves, shoulders, chest and spine• Increases mental and physical equilibrium

• Helps improve digestion• Reduces anxiety, stress, back pain and sciatica

CONTRAINDICATIONS OF THE TRIKONASANA

Avoid doing this pose if you are suffering from migraine, diarrhea, low or high blood pressure, or

neck and back injuries. Those with high blood pressure may do this pose but without raising their hand overhead, as this may further raise

the blood pressure.

D.TADASANA (BALANCING)

TADASANADESCRIPTION:

Tadasana is a simple standing asana, which forms the basis for all the standing asanas. It is performed at the beginning and end of the surya namaskara sequence

and is a key asana for all yoga practices.PROCEDURE:INITIAL POSE:

Stand with your feet together and your arms at your sides. Press your weight evenly across the balls and

arches of your feet. Breathe steadily and rhythmically. Draw your awareness inward.

Focus on the present moment, letting all worries and concerns fade away.Press your big toes together

(separate your heels if you need to). Lift your toes and spread them apart. Then, place them back down on the mat, one at a time.If you have trouble

balancing, stand with your feet six inches apart (or wider).

Draw down through your heels and straighten your legs. Ground your feet firmly into the earth, pressing evenly

across all four corners of both feet.

STAY:

Then, lift your ankles and the arches of your feet. Squeeze your outer shins toward each other.

Draw the top of your thighs up and back, engaging the quadriceps. Rotate your thighs slightly inward, widening

your sit bones.Tuck in your tailbone slightly, but don’t round your lower

back. Lift the back of your thighs, but release your buttocks. Keep your hips even with the center line of your

body.

RETURNING POSE:Bring your pelvis to its neutral position. Do not let your front hip bones point down or up; instead, point them

straight forward. Draw your belly in slightly.As you inhale, elongate through your torso. Exhale and

release your shoulder blades away from your head, toward the back of your waist.

Broaden across your collarbones, keeping your shoulders in line with the sides of your body.

BENEFITS

• Improves posture• Strengthens thighs, knees, and ankles

• Increases awareness• Steadies breathing

• Increases strength, power, and mobility in the feet, legs, and hips

• Firms abdomen and buttocks• Relieves sciatica• Reduces flat feet

CONTRAINDICATIONS OF TADASANA:

It is best to avoid this asana if you have following Problems

1. Headaches2. Insomnia

3. Low blood Pressure

II. SITTING POSITION ASANASA. PASHCHIMOTTAN ASANA (FORWARD BENDING)

PASCHIMOTTANASANDESCRIPTION

The word Paschim literally means west, Uttana means stretched out and asana is pose. Here the

word paschim (west) doesn’t mean the west siderather it indicated the back of the body. The back of body is referred as paschim here. Hence a posture in which back of the body or spine is

stretched out is called paschimottanasana (forward bend pose).PROCEDURE :INITIAL STAGE

• Sit up with the legs stretched out straight in front of you on the floor.

• Keep the spine erect and toes flexed towards you.

• Bring your respiration to normal.

STAY: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.

RETURNING POSE:

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 :

• Stretches the whole spine specifically lower back, hamstring and hips.

• Massages and tones the abdominal and pelvic organs.

• Improves the circulation.• Stretches and strengthens the calf and thigh

muscles.

PRECAUTIONS :• A person who suffers from slipped disc and sciatica should not practice this powerful asana.

• Anyone who has asthma can avoid the practice of this yoga pose.

• If you are pregnant, avoid this yoga pose as it puts stress on the womb.

B.EKA PADA RAJAKAPOTASANA (BACKWARD SITTING)

EKA PADA RAJAKAPOTASANA

DESCRIPTION:Eka Pāda Rājakapotāsana I is an

Asana. It is translated as One Legged King Pigeon Pose I from Sanskrit.

PROCEDURE:INITIAL POSE:

Begin by getting into Marjariasana (Cat stretch).

Breathe out and bring your right knee forward to touch the right wrist.Bending the knee, bring your ankle near the groin region. Now slide the right foot towards the left

hand, till the toes touch the left wrist.

STAY:• Slide the left leg back so that it touches the floor.

Keeping the knee straight, ensure that the front of the foot is touching the ground, while the sole

faces the ceiling.• Lower your right buttock to the floor

and press your tailbone forward to lengthen your lower back.

• You may strengthen the lower back further by pushing your fingertips firmly to the

floor.

RETURNING POSE:

• Take a few deep breaths in this position.• Taking support of your hands, slide your

left knee forward while exhaling and get back into the Cat stretch.

• Stay in Cat stretch and take a couple of deep breaths and repeat the process with the other

leg.

BENEFITS:

Eka Pada Raja Kapotasana stretches the entire lower part of the body, stimulates the

abdominal organs and helps relieve the body of Sciatica. It helps open up the hips and adds more flexibility to the hip region. It is also

known to relieve the body of stress and anxiety. 

CONTRAINDICATIONS OF EKA PADA RAJAKAPOTASANA:

Ankle or knee injury: Perform this pose only with the supervision of an experienced teacher.

C. PARIVRTTAJANU SIRSASANA (SIDEWARD SITTING)

PARIVRTTAJANU SIRSASANA

DESCRIPTION :

The Revolved Head-to-Knee Pose or the Parivrtta Janu Sirsasana is an intense

pose for intermediate yoga practitioners. It is a stretch designed to

improve flexibility and limberness.

PROCEDURE :INITIAL STAGE:

To start off sit on the floor with your legs stretched in front.

STAY

• Once you are relaxed bend one of your legs and slowly tuck it in your groin.

• Slowly the right knee also has to be bent slightly and placed around the right hip.

RETURNING STAGE:

• Take a deep breath and then slightly bend sideways on your right side.

• Try to bend towards the foot. • Reach for the toes of your right leg and hold it with

both your hands.• As you hold the toe, slowly try to straighten the

knee. • Slowly move your torso up so that it faces the

ceiling. • The left hand should be moved above the head.

• Take a deep breath and stretch further. • Stay in the position for a few seconds.

• Follow the same procedure with another leg.

BENEFITS:• It helps to stretch the shoulders. • It helps to stretch the spine.

• It helps to strengthen the hamstrings. • It helps to provide relief from backache. • It helps to provide relief from headaches.

• It helps to relieve fatigue.

PRECAUTIONS:• Those having shoulder injury, digestion problem

and diarrhea should be careful while doing this asana.

• It is best to perform the asana under the guidance of a trained yoga instructor

CONTRAINDICATIONS: Recent or chronic injury to the knees, hips, arms or

shoulders.

D.PADANGUSTHA ASANA (BALANCING)

2.1.

3.

4.

PADANGUSTHA ASANADESCRIPITION:

you can build up to Toe Stand in stages, strengthening your knees as you go. If

you've got tight hamstrings/ calves, take this pose slowly, as it requires flexibility

from both sets of muscles. 

PROCEDURE:

INITIAL POSE: . Set up as Tree, but find a point

on the floor about three feet in front of you where you can fix your gaze, and don't

avert your eyes from that point throughout the whole posture.  to the floor.

STAY:

When you're in the full expression, bend at the waist, keeping your standing leg straight.

It's essential your leg is locked or you could strain your knee.

RETURNING POSE:

 Only when all your body weight is in your hands, and your leg is still locked, can you inhale,

exhale and slowly bend your standing leg and crouch down so that your bum is either hovering

just above your left heel or, if you can, actually sit your bum down on your heel. Bring your hands

either side of you to stabilise yourself.

BENEFITS:• Creates balance and focus in body

and mind.• Strengthens stomach muscles.• Strengthens joints (hips, knees,

ankles and toes).• Helps relieve arthritis in all leg joints

including hips.

CONTRAINDICATIONS:

This is a basic pose, and although anyone can do it, make sure you practice it under the guidance of

a certified yoga instructor.Also, you must avoid this pose if you have neck or

lower back injuries.

III. LYING POSITION ASANASA. HALASANA (FORWARD BENDING LYING)

HALASANADESCRIPTION:

This pose prepares the ‘field’ of the body and mind for deep rejuvenation. Halasana

is pronounced as hah-LAHS-uh-nuh. Parsva Halasana is an advanced variation

of the Halasana.

PROCEDURE:INITIAL POSE:

Lie on your back with your arms beside you, palms downwards.

As you inhale, use your abdominal muscles to lift your feet off the floor,

raising your legs vertically at a 90-degree angle.

STAY:

Continue to breathe normally and supporting your hips and back with your hands, lift them off the

ground.Allow your legs to sweep in a 180-degree angle

over your head till your toes touch the floor. Your back should be perpendicular to the floor. This may be difficult initially, but make an attempt for a few

seconds.

RETURNING POSE:

Hold this pose and let your body relax more and more with each steady breath.

After about a minute (a few seconds for beginners) of resting in this pose, you may gently bring your

legs down on exhalation.

BENEFITS:

• Strengthens and opens up the neck, shoulders, abs and back muscles.

• Calms the nervous system, reduces stress and fatigue.

• Tones the legs and improves leg flexibility.• Stimulates the thyroid gland and strengthens the

immune system.• Helps women during menopause.

CONTRAINDICATIONS (PLOW POSE):

• Avoid practicing Plow Pose (Halasana) if you have injured your neck or are suffering

from diarrhea and high blood pressure.• Ladies should avoid practicing Plow Pose

B. BHUJANGASANA (COBRA POSE)

BHUJANGASANA (COBRA POSE)

DESCRIPTION:The meaning of Bhujang is cobra and asana

means yoga pose. Bhujangasana is the stretching yoga exercise of the front torso and

the spine. Bhujangasana is the final stage when the cobra is ready to attack its prey by

raising its hood; hence the name is cobra pose. Cobra pose is one of the most important back

bending yoga asana, which has numerous health benefits ranges from head to feet.

PROCEDURE :INITIAL STAGE

Lie down on the stomach by keeping your legs together. Make a gap of 1-2 feet between the

legs if somebody has backache.

STAY:

Put your palms besides your shoulder and the head should rest on the ground.

RETURNING STAGE:

With inhaling raise your head up to your navel region and try to see the roof.

Maintain the position till 10 to 60 seconds with steadily inhaling and exhaling.

Come to the original position slowly with deep exhalation.

Repeat the process for 3 to 5 times.

BENEFITS • Stretches muscles in the shoulders, chest and

abdominals.• Decreases stiffness of the lower back.• Strengthens the arms and shoulders.

• Increases flexibility.• Improves menstrual irregularities.

• Elevates mood.• Firms and tones the buttocks.

• Stimulates organs in the abdomen, like the kidneys.• Relieves stress and fatigue.

• Opens the chest and helps to clear the passages of the heart and lungs.

• Improves circulation of blood and oxygen, especially throughout the spinal and pelvic regions.

• Improves digestion.• Strengthens the spine.

• Helps to ease symptoms of asthma.

PRECAUTIONS :• Do not overdo the back bend.

• Be patient or gradually develop the posture.• Jerk should be avoided.

• Before attempting this posture , you can do simple and easier version of this posture.

C. PAWANMUKTASANA (SIDEWARD BENDING LYING)

PAWANMUKTASANADESCRIPTION:

This yoga pose, as its name suggests, is excellent for releasing abdominal gas. 

Pawanmuktasana is pronounced as PUH-vuhn-mukt-AAHS-uh-nuh.

Pavana = wind, mukta = relieve or release, Asana = Posture or Pose

PROCEDURE:INITIAL POSE:

Lie on your back with your feet together and arms beside your body.

Breathe in and as you exhale, bring your right knee towards your chest and press

the thigh on your abdomen with clasped hands.

STAY:

• Breathe in again and as you exhale, lift your head and chest off the floor and touch

your chin to your right knee.• Hold it there, as you take deep, long

breaths in and out.• Checkpoint: As you exhale, tighten

the grip of the hands on the knee and increase the pressure on the chest.

RETURNING POSE:

• As you exhale, come back to the ground and relax.

• Repeat this pose with the left leg and then with both the legs together.

• You may rock up and down or roll from side to side 3-5 times and then relax. 

BENEFITS:• Strengthens the back and

abdominal muscles• Tones the leg and arm

muscles• Massages the intestines and

other organs in the abdomen• Helps in digestion and release

of gas• Enhances blood circulation in

the hip joints and eases tension in the lower back

CONTRAINDICATIONS OF PAWANMUKTASANA:

Avoid practicing Wind-Relieving Pose (Pawanmuktasana) if you are facing the

following health issues: high blood pressure, heart problem, hyperacidity, hernia, slip disc,

testicle disorder, menstruation, neck and back problems, and after the second

trimester of pregnancy.

D.SALABHASANA (BALANCING)

SALABHASANADESCRIPTION:

In the word salabhasana, salabham means grasshopper. While doing this

asana the body becomes like a grass hopper (Locust Pose) and

since it gets the name.PROCEDURE :INITIAL STAGE

• Lay down on the mat upside down.

• Make sure the stomach and the face touches the ground and keeps both the legs together.

STAY:• Stretch the hands backside the body and it

should touch the body.• The fingers should be folded. Don’t bend the

hands and keep them down the thighs.• Then make sure the face alone touches the floor.

RETURNING STAGE:• Inhale the breathe deeply and slowly and lift

both the legs slowly as much as possible.

• Be in the same position for about 20 seconds and then exhale the breath slowly and come

back to the normal stage. Repeat this exercise for 3-4 times.

BENEFITS :• It helps to reduce the abdominal

excessive muscles.• It helps to strengthen the back

muscles.• It helps in maintaining the spinal

cord bones and refreshes the spinal cord.

• It strengthens the neck muscles and rectifies the neck pain, defects in the neck joints.

PRECAUTIONS:• While doing asana any part should not be kept

tight and the muscles should be kept loose.• Pregnant ladies and those who have undergone

heart surgery should not do it.• While doing asana if there is any pain, we should

stop doing it and take rest and then we can do it again.

• While doing asana, we should not breathe in mouth. We should only breathe by nose.

REFERENCESwww.google.comwww.Wikipedia.comwww.sarvyoga.comwww.gyanunlimited.comwww.artofliving.orgwww.naturehomeopathy.com