Yogic Poses by Amandeep Kaur

1. YOGIC SCIENCE
Submitted to:
Dr. Ajit Kumar
Asst. Professor
Amity Univerty(ASPESS), Noida
Submitted by:
Amandeep kaur
Masters in physical education
Batch 2017-2019
Amity University(ASPESS), Noida

2. INDEX
• What is Yoga?
• What is Asana?
• Classification of asanas
• Matrix of Asanas as per pose
• Standing Asanas
• Sitting Asanas
• Lying Asanas
• Refrences

3. What is Yoga?
•Yoga is a group of physical, mental, and spiritual
practices or disciplines which originated in ancient
India.
•The word “yoga” essentially means, “that which
brings you to reality”. Literally, it means “union.”
Union means it brings you to the ultimate reality,
where individual manifestations of life are surface
bubbles in the process of creation

4. What is asana?
• Asana is traditionally defined as a “comfortable seat”
that is the seated posture used for meditation.
• In yoga, an asana is a posture in which a practitioner
sits. In the Yoga Sutras, Patanjali defines "asana" as "to
be seated in a position that is firm, but relaxed".
• Asanas can be combined with pranayama practice to
enhance the benefits of the poses

5. Classification of Asana
AS PER UTILITY AS PER POSE
RELATIVE POSTURE STANDING POSTURE
MEDITATIVE POSTURE SITTING POSTURE
CULTURAL POSTURE LYING POSTURE

6. Classification of Asanas as per pose
BASIS FORWARD BACKWARD SIDEWARD BALANCING
STANDING •Ardha
Chandrasana
•Namaskara
Natarajasana
•Uttanasana
•Virabhadrasana I
•Ardha
Chakrasana
•Bandha
Sarvangasana
•Trikoṇāsana
•Utthita Hasta
Padangustasana
•Utthita
Parsvokonasana
•Virabhadrasana II
•Vrkshasana
•Utkaṭāsana
SITTING •Jānuśīrṣāsana
•Nāvāsana
•Prapada
Virasana
•Gomukhāsana
•Siṁhāsana
•Parivrtta Janu
Sirsasana
•Ardha
Matsyendrāsana
•Parshvasana
•Upaviṣṭakoṇāsana
•Padangustha
Padma
Utkatasana
•Utpluti
Dandasana
•Skandasana
LYING •Navasana
•Balasana
•Makarasana
•Bhujaṅgāsana
•Matsyāsana
•Ardha
Bhekasana
•Vasiṣṭhāsana
•Anantasana
•Jathara
Parivartanasanaa
•Caturaṅga
Daṇḍāsana
•Mayūrāsana
•Śalabhāsana

7. VRKSASANA
MEANING
The term Vrksasana is a combination of the
words ‘Vriksha’ (the Sanskrit word for tree)
and ‘asana’ (meaning posture). Vrksasana
involves focus and concentration and so it will
help to calm your mind and channelize your
energy which is why it is one of the best yoga
postures for beginners.
HOW TO PERFORM VRKSASANA
Vrksasana should be practiced on an empty stomach; preferably 4-6 hours after
a meal as this will ensure that your food has been digested and you will have
higher energy levels.
1. Stand in Tadasana (Mountain Pose) and shift your weight slightly onto your
left foot, keeping your sole pressed firm against the floor, and then bend
your right knee.
2. Reach down with your right hand and clasp your right ankle.
3. Draw your right foot up and place the sole against your inner left thigh; if
possible, press your right heel into your thigh – just below your groin with
your toes pointing toward the floor.
4. The center of your pelvis should be directly over your left foot.
5. Rest your hands on the upper portion of your pelvic bone. Make sure that
your pelvis is in a neutral position, with the top rim parallel to the floor.
6. Lengthen your tailbone toward the floor.
7. Firmly press your right foot sole against your inner thigh and resist with
your left leg.
8. Press your hands together in Anjali Mudra. Gaze softly at a fixed point in
front of you on the floor about 4 -5 feet away
9. Stay in this pose for 30 seconds to 1 minute.
10. Step back to Tadasana with an exhalation and repeat for the same length
of time with the legs reversed

8. VRKSASANA
BENEFITS
• Stretches out your groin, inner thighs,
chest, and shoulders.
• Strengthens your thighs, calves,
ankles, and spine.
• Helps improve concentration and your
sense of balance.
• Relieves sciatica and reduces flat feet.
• Assists the body in establishing pelvic
stability
• Strengthen the bones of the hips and
legs due to the weight-bearing nature
of the pose
• Builds self-confidence and esteem
Contraindications
• Avoid Vrksasana if you suffer
from insomnia or frequent
headaches.
• If you have low/high blood
pressure, do not raise your
arms overhead while
performing this pose.
• The Vrksasana pose for
beginners generally consists of
the same steps but instead of
keeping your heel near your
groin, you would place it lower
down – at the halfway point
between your groin and knee.
• You can also use this Vrksasana
variation if you have problems
with your sense of balance.

9. NATARAJASANA
MEANING
Nataraja; it is one of the names of Lord Shiva. By this name, the dancing posture of Lord Shiva is depicted.
Natarajasana is made of two words; Nataraja means Lord Shiva and Asana means pose or posture. Thoroughly, it
is the asana in which our body looks like the dancing pose of Lord Shiva. This posture is dedicated to Lord Shiva,
the Master of time, cosmic rhythm of life and the source of Yoga. Lord Shiva is also known as the ‘God of Dance’.
HOW TO PERFORM NATARAJASANA
• Stand in the tree pose or the tadasana.
• As you inhale, shift your weight to the left foot and lift your right heel towards
your buttock.
• Put additional pressure on the straight left leg, thigh, hip and knee to ensure your
legs are properly balanced.
• Now reach your right hand behind the raised leg and grasp the right ankle.
• Lift your hip and pubic area accordingly to avoid additional strain.
• With the help of your right hand, pull your right leg further up and extend your
left hand in front of you.
• Stay in this pose 20-30 seconds and slowly come back to your starting position.
• If you are convenient with the pose, then must repeat this with another leg.

10. NATARAJASANA
• Benefits of Natarajasana:-
• Natarajasana is highly beneficial and is filled
with health benefits. Following are some of its
benefits-
• This pose is beneficial to improve
concentration and also balances the
equilibrium.
• It improves the posture and the regular
practice gifts you a fit and healthy body.
• It is hip-opener. Its regular practice corrects
the disorders related to buttocks.
• It releases stress and calms your mind.
• It helps to reduce weight and curbs obesity.
• It rectifies your groin, thighs and abdominal
organs.
• It strengthens chest, thighs and ankles.
• It improves the flexibility of your body easily.
• Contradictions to
Natarajasana:-
• Those suffering from low
blood pressure should not go
with this.
• It should be practised under
the expert guidance.
• One must go through a
doctor before performing
such asanas. May be it is not
meant for you or can
hazard in any type.
• Over-stretching is not
allowed; it can cause some
sprains or minor injuries
even.

11. PARVATASANA
MEANING
Parvatasana or the Mountain pose is part of the Sun
Salutation series of asanas. It appears as the 4th pose
and the 9th pose in the Sun Salutation or Surya
Namaskara. In Sanskrit “Parvata’ means mountain.
The pose looks like a mountain from the sides and
hence the name Parvatasana.
• How to do Parvatasana
• As part of the Surya Namaskara, Parvatasana is
performed after Ashwa Sanchalanasana or the
equestrian pose. Hence Ashwa Sanc halanasana
becomes the starting pose for Parvatasana.
• From Ashwa Sanchalanasana, straighten the
bend leg and take it backwards. Exhale during
this process. Let the right and left foot be
together.
• Raise the buttocks up. Let the two arms be on
the floor and support the body weight. Lower
the head to be between the two arms. The body
makes the shape of a triangle when observed
from the sides. It looks like a mountain and
hence the name.
• When done as part of the Surya Namaskara (Sun Salutation exercises) a mantra can be chanted while performing this
asana. Parvatasana is done as the 4th pose and the 9th pose. The mantra to be chanted is given below:During 9th pose
chant “Om Marichaye Namaha”. It means salutation to the lord of the dawn.
• During 4th pose chant “Om Khagaya Namaha”. It means salutations to the one who moves in the sky

12. PARVATASANA
Benefits of Parvatasana
• Strengthens to muscles of
the shoulders, arms, and
legs
• Increases flexibility in the
spine, hamstrings, and
calves
• Tones the spinal nerves and
balances the nervous system
• Improves the blood
circulation to the brain
Contraindications of Parvatasana
• This posture should be avoided in
case of the wrist, hip or ankle
injury.
• It should not be practised by
people who suffer from spinal
disorders.

13. DHANURASANA
MEANING
Dhanurasana is consisted of two words: Dhanu
means ‘bow’ and Asana indicates a Yoga pose.
Thus the name is ‘the Bow Pose’ because in the
final position, the body resembles a bow. In this
pose, the abdomen and thigh representing the
wooden part of the bow whereas legs lower parts
and arms representing the bowstring. This is all
about definition of Dhanurasana.
Steps for Dhanurasana
• First of all lie down in prone position
• Exhale, bend your knees and hold the
ankles with hands
• While inhaling raise the thighs, head
and chest as high as possible
• Try to maintain weight of the body
on lower abdomen. Join the ankles.
Look upward and breathe normally.
• While exhaling, bring down the head
and legs up to knee joint. Maintain
this position as long as you can hold
and slowly come back to the original
position

14. DHANURASANA
Benefits of Dhanurasana
• Dhanurasana strengthens the back and the
abdomen at the same time.
• Bow Pose also helps in reducing fat around belly
area.
• It is beneficial specifically to women as it
improves reproductive system and helps improve
menstrual disorders. .
• Helps regulate the pancreas and is recommended
for people with diabetes
• Expands the thoracic region of the chest
• Helps alleviate hunchback
• Increases the appetite
• Balancing the weight of the body on your
abdomen also reduces abdominal fat and keeps
the digestive and reproductive systems healthy.
Contraindication for Dhanurasana
• People who suffer heart problems should avoid it.
• Patient with high blood pressure should skip it.
• A person suffering from hernia, peptic or duodenal
ulcer, appendicitis, colitis and other abdominal
ailments should not do this asana.
• Persons with sway back or severe backache / sciatica
must consult a good Yogi before attempting this pose.
• If a Person suffering from high blood pressure,
backpain, headache, migraine or abdomen surgery
should not practice “Dhanurasana”.
• Ladies should not practice this during pregnancy and
in periods.

15. ASHTANGA NAMASKARA
How to do Ashtanga Namaskara
Lower the body so that the body is parallel to
the ground.
Let the following parts touch the floor – The two
feet, the two knees, the two palms, the chest
and the chin.
The hip and abdomen is slightly raised up.
While performing this pose the breath is held
outside and the breathing is stopped for few
seconds.
MEANING
Ashtanga Namaskara or the Eight-Limbed
salutation is part of the Sun Salutation series
of asanas. It appears as the 6th pose in the
Sun Salutation or Surya Namaskara. In this
pose, the body touches the ground in eight
locations – the two feet (toes), the two
knees, the two palms, the chest and the head.
In Sanskrit, “ashta” means eight and “anga”
means part

16. Benefits of the Ashtanga Namaskara:
•Enhances the flexibility of the back and spine.
•Provides strength to the back muscles.
•Clears your mind and reduces tension and anxiety.
•Works and improves the muscles of all the 8 limbs involved.
Contraindications
•High blood pressure or heart conditions
•Back injuries
ASHTANGA NAMASKARA

17. VASISTHASANA
MEANING
Vasistha is the name of one of the most revered saints who
was also one of the Saptarishis or Seven Seers. He was
the chief author of Rigveda’s Mandala 7. Vasistha had in
his possession a cow named Kamdhenu and her child,
Nandini. This divine cow could grant Vasistha anything
and thus made him wealthy. Hence the name Vasistha
derived its meaning - wealthy.
How to do Side Plank Pose - Vasisthasana
• Come into Dandasana (Plank pose).
• Slowly shift your weight on the right arm and foot as you
swing your left arm and foot on it.
• Rest the left foot on the right foot and let the left arm
rest on the hip.
• The right hand should be a little in front of the shoulder
and not exactly below it. Also, ensure that the palm is
pressed firmly against the floor and the arm is not bent.
• As you inhale, slowly raise your left arm till it is
perpendicular to the floor with fingertips pointing
towards the ceiling.
• Now turn your neck towards the raised arm and gaze at
the fingertips for a few breaths.
• As you exhale, bring the arm down to rest on the hip.
• Slowly come back into Dandasana and rest for a few
breaths.
• Repeat the process on the other side.

18. VASISTHASANA
Benefits of
Vasisthasana
• Strengthens the
arms, wrists and
legs.
• Strengthens the
abdomen.
• Improves balance.
Contraindications of the Side Plank
Pose (Vasisthasana)
• People with wrist injuries should
avoid doing this pose. Those with
elbow and shoulder injury are
also advised to avoid this pose.

19. HALASANA
MEANING
In Sanskrit “Hala” means “Plough” and
‘asana‘ ‘means ‘pose‘. So it is known as
Halasana (Plough pose). In this position
body shows the shape of the Plough. This
pose gives flexibility to spine as well
as strengthens the back muscles. The
steps and benefits of Halasana (Plow
Pose) as follows.
HOW TO PERFORM ?
• Lie on your back. Join the legs
together. Relax the whole body
(Shavasana position).
• Keep the palm flat on the ground.
Keep breathing normally.
• While exhaling press the palm on
ground and raise both the legs
upwards straight then try to
touch the ground just behind.
• Breathe slowly and hold the
posture for several minutes (1-2
minutes).
• Now slowly release the pose to
return to Shavasana.
• Repeat this for 3-5 times.

20. BENEFITS
• mproves digestion and appetite.
• Effective in Weight Loss.
• Strengthens the abdominal muscles.
• Beneficial for diabetic people. Those
people should do this regularly.
• It helps to make spinal cord strong
and flexible.
• Cures the symptoms of menopause.
• It helps to reduce stress.
• It normalizes blood-glucose level
and stimulates the internal organs.
• It stimulates the reproductive
organs.
CONTRAINDICATIONS
• Those suffering from hernia, slipped disc,
sciatica, arthritis of the neck, high blood
pressure or any serious back problem, should
not do practice halasana.
• Should practice under expert supervision. In
days of periods women should not practice
this asana.
• Pregnant women should not practice halasana.
HALASANA