4. Hastapadasana
Description:-
• Hasta padasana is a
standing yoga pose in
which the practitioner
roots one leg and, while
balancing, holds the other
leg out in front of the
body in a fully extended
position. The term is
derived from the Sanskrit
hasta, meaning "hand,"
pada, meaning "foot," and
asana, meaning "posture."
5. Hastapadasana
Benefits
• Effective to increase height
• Reduce belly fat and gives flat
stomach
• Cures stomach disorder like
constipation
• Strengthens the spine and brings
flexibility
• Stop hair loss problems
• Increase blood circulation in the
brain
• Beneficial to reduce menstrual
problems
• Stimulates nervous system
• Improves body posture
6. PROCEDURE
• Initial phase
• Stand straight with an erect spine
• Both the legs should touch each other
• Execution phase
• Now take a deep breath (inhale) and bring your both the hand
above your head. Hands should be straight
• Now while breathing out (exhaling ), bend forward from your
waist and try to touch your feet with both the hands
• Do not bend your knees. Your head should be in contact with
the knees
• Follow through
• Hold this position for few seconds and breathe normally
• Now while inhaling come back to starting position
• Repeat this for few times
7. CONTRA-INDICATIONS
Those who are suffering from the following
conditions should not practice Hastapadasana:
• high blood pressure,
• spine problem,
• hernia,
• ulcer,
• cardiac problem
8. Paschimottanasana
Description:-
• The name comes from the
Sanskrit words paschima
(पश्चिम, paścima) meaning
"west" or "back" or "back of
body", and uttana (उत्तान,
uttāna) meaning "intense
stretch" or "straight" or
"extended", and asana
(आसन) meaning "posture" or
"seat".
9. Paschimottanasana
Benefits
• It acts as a stress reliever
• Reduces fatty deposits in the
abdomen
• Remove anxiety, anger and
irritability
• Calms the mind
• Stretches the spine and
brings flexibility
• Good for constipation and
digestive disorder
• Useful for increasing height
10. PROCEDURE
• Initial phase
• Sit down straight with your legs together by stretching in front of
you. keep your head neck and spine erect.
• Place the palms on your respective knees.
• Execution phase
• Now bend your head and trunk slowly forward to catch the toes
with the thumb, index and middle fingers without bending knees.
• Take a deep breath and exhale slowly. Try to touch your head to
your both knees as shown in above image.
• Bend the arm and try to touch the elbow on the floor.
• Follow through
• Exhale completely and holding out your breath stay in this posture
for a few seconds.
• After few seconds slowly return to your starting position.
• Breathe normally.
11. CONTRA- INDICATIONS
• Asthma
• Diarrhea
• Back injury: Only perform this pose under the
supervision of an experienced teacher.
12. HALASANA
Description:-
• Without proper
rendering support, you
may see question
marks or boxes,
misplaced vowels or
missing conjuncts
instead of Indic
text. Halasana (/hʌˈlæs
ʌnʌ/; Sanskrit: हलासन;
IAST: Halāsana) or Plow
Pose is an asana.
13. HALASANA
Benefits
• Stretches all muscles and ligament in
the practitioner's calves and thighs,
resulting in greater leg flexibility
• Therapeutic for leg cramps
• Stimulates the practitioner's thyroid,
parathyroid, throat, lungs and
abdominal organs
• Helps relieve gas and upper/lower
back pain or discomfort
• Promotes good digestion
• Stretches the practitioner's
shoulders and spine
• Therapeutic for menopause,
infertility, insomnia, headache and
sinusitis
• Relieves stress and fatigue
14. PROCEDURE
• Initial phase
• The practitioner lies on the floor, lifts the legs, and
then places them behind the head.
• Execution phase
• Experienced practitioners may enter Halasana from
a standing position by tucking chin to chest, placing
hands on the floor, walking the feet towards the
hands and bending at the elbows to lower
shoulders to the floor.
15. CONTRA- INDICATIONS
• This asana can put significant strain on the cervical
spine, which does not normally undergo this type of
stress, and can cause injury if not performed properly.
• Practicing this pose without leg support can lead to
injury. To provide support for the legs, practitioners may
elevate the feet on props such as blocks or on the seat of
a chair instead placing the feet directly on the floor. As
alternatives, simply lying on the back and raising the legs
into a hamstring stretch, or doing a seated forward bend
may be appropriate.
17. Matsyasana
Description:-
• Matsyasana (mahtz-YAH-
sah-
nah Sanskrit:मत्स्यासन;
IAST: Matsyāsana) or Fish
Pose is an asana. It is
commonly considered a
counterasana to
Sarvangasana, or shoulder
stand, specifically within
the context of the
Ashtanga Vinyasa Yoga
Primary Series.
18. Matsyasana
Benefits
• Stretches the chest and neck
• Helps relieve tension in the neck
and shoulders
• Provides relief from respiratory
disorders by encouraging deep
breathing
• Tones the parathyroid, pituitary
and pineal glands
19. PROCEDURE
• Initial phase
• Lie flat on the back in the shava-asana.
• Keeping the buttocks on the floor, inhale and raise the head,
shoulders, back and upper arms off the floor arching the back and
raising the chest up. Tilt the head back and place the top of the head
flat on the floor.
• Execution phase
• Raise the elbows off the floor bring your hands up just below the
chest and join them at the palms with the fingers pointing straight up
(form the anjali-mudra or salutation hand gesture). Hold for the
duration of the inhale breath or breath gently through the nostrils to
remain in the posture longer.
• Follow through
• Return to the shava-asana.
20. CONTRA-INDICATIONS
• Avoid this posture if you have high or low
blood pressure.
• Migraine and insomnia patients should also
refrain from doing the Fish Pose.
• Those who have had serious lower-back or
neck injuries are strongly recommended not
to practice this pose.
21. Anjaneyasana
Description:-
• Anjaneyāsana is an
asana. The name
Anjaneya is a
matronymic for
Hanuman whose
mother's name is Anjani.
The name crescent pose
is typically used in
English.
22. Anjaneyasana
Benefits
• To improve balance practice
this pose facing a wall. Press
the big toe of the front foot
against the wall and stretch
your arms up, finger tips to
the wall.
23. PROCEDURE
• Initial phase
• From Downward-Facing Dog (Adho Mukha Svanasana), exhale and step your
right foot forward between your hands, aligning the right knee over the heel.
Then lower your left knee to the floor and, keeping the right knee fixed in
place, slide the left back until you feel a comfortable stretch in the left front
thigh and groin. Turn the top of your left foot to the floor.
• Execution phase
• Inhale and lift your torso to upright. As you do, sweep your arms out to the
sides and up, perpendicular to the floor. Draw the tailbone down toward the
floor and lift your pubic bone toward your navel. Lift your chest from the
firmness of your shoulder blades against the back torso
• Follow through
• Take your head back and look up, being careful not to jam the back of your
neck. Reach your pinkies toward the ceiling. Hold for a minute, exhale your
torso back to the right thigh and your hands to the floor, and turn your back
toes under. With another exhale, lift your left knee off the floor and step back
to Adho Mukha Svanasana. Repeat with the left foot forward for the same
length of time..
26. Dhanurasana
Benefits
• Strengthens the back and abdominal
muscles.
• Stimulates the reproductive organs.
• Opens up the chest, neck and
shoulders.
• Tones the leg and arm muscles.
• Adds greater flexibility to the back.
• Good stress and fatigue buster.
• Relieves menstrual discomfort and
constipation.
• Helps people with renal (kidney)
disorders.
• It provides relief from headache.
27. PROCEDURE
Initial Phase
First the practitioner should lie prone and grasp the feet
to lift the leg and chest to form a bow.
Follow through
Remain in this position for some time and then return
to the previous position.
28. CONTRA- INDICATIONS
• High or low blood pressure
• Migraine
• Insomnia
• Serious lower-back or neck injury
30. Bharadvajasana
Description:-
• The asana dedicated to
sage Bharadvāja who was one of
the Saptarshis (Seven Great
Sages Rishi) in the
present Manvantara; the others
being Atri, Vashishtha, Vishvamit
ra, Gautama, Jamadagni and Kas
hyapa. Bharadvāja was also the
father of Drona who was a
master of advanced military arts
and the
royal guru to Kauravas, Pandavas
and the Devastras., the princes
who fought the great war which
is the subject of
the Mahābhārata.
32. PROCEDURE
• Initial phase
• The legs are bent at the knees, dropping them to the left,
bringing the feet to the right hip.
• Execution phase
• The right foot end top down on the floor and cradling the
left ankle within the arch of the right foot.
• The torso is rotated 45° to the left.
• The right arm is straightened and the hand is inserted under
the left knee.
• Follow through
• The legs are released, returning to dandasana for a few
moments to release the knees.
• Repeat on the left side.
33. CONTRA-INDICATIONS
• For correct spinal alignment it is necessary that
both buttocks be in contact with the floor. If the
twisting causes one to tilt onto the buttock on the
tilting side, a folded mat should be placed under the
other buttock to allow one to relax with both
buttocks on the floor.
• If one slouches, the spine is not kept straight and
the twist will be far less effective.
34. Trikonasana
Description:-
• Trikonasana (trih-koh-
NAH-sah-nah [needs IPA];
Sanskrit:त्रिकोणासन; IAST:
trikoṇāsana) or Triangle
Pose is an asana.
Variations include utthita
trikonasana (extended
triangle pose), baddha
trikonasana (bound
triangle pose) and parivrtta
trikonasana (revolved
triangle pose).
35. Trikonasana
Benefits:
• Strengthens neck, shoulders,
spine, legs and ankles
• Improves circulation of the
blood
• Tones the spinal nerves
• Eases backache, indigestion,
flatulence and gastric
problems
36. PROCEDURE
• Initial phase
• Trikonasana is usually performed in two parts, facing left, and then facing right.
• Execution phase
• The practitioner begins standing with the feet one leg-length apart, knees unbent, turns
the right foot completely to the outside and the left foot less than 45 degrees to the
inside, keeping the heels in line with the hips.
• The arms are spread out to the sides, parallel to the ground, palms facing down; the
trunk is extended as far as is comfortable to the right, while the arms remain parallel to
the floor.
• Once the trunk is fully extended to the right, the right arm is dropped so that the right
hand reaches the shin (or a block or on the floor) to the front (left side) of the right foot,
with the palm down if flexed.
• Follow through
• The left arm is extended vertically, and the spine and trunk are gently twisted
counterclockwise (i.e., upwards to the left, since they're roughly parallel to the floor),
using the extended arms as a lever, while the spine remains parallel to the ground.
• The arms are stretched away from one another, and the head is often turned to gaze at
the left thumb, slightly intensifying the spinal twist. Returning to standing, the bend is
then repeated to the left.
37. CONTRA-INDICATION
• Trikonasana is usually performed in two parts, facing left, and then facing
right.
• The practitioner begins standing with the feet one leg-length apart, knees
unbent, turns the right foot completely to the outside and the left foot less
than 45 degrees to the inside, keeping the heels in line with the hips.
• The arms are spread out to the sides, parallel to the ground, palms facing
down; the trunk is extended as far as is comfortable to the right, while the
arms remain parallel to the floor.
• Once the trunk is fully extended to the right, the right arm is dropped so
that the right hand reaches the shin (or a block or on the floor) to the front
(left side) of the right foot, with the palm down if flexed.
• The left arm is extended vertically, and the spine and trunk are gently
twisted counterclockwise (i.e., upwards to the left, since they're roughly
parallel to the floor), using the extended arms as a lever, while the spine
remains parallel to the ground.
• The arms are stretched away from one another, and the head is often
turned to gaze at the left thumb, slightly intensifying the spinal twist.
Returning to standing, the bend is then repeated to the left.
38. Pavanamuktasana
Description:-
• The name comes from
the Sanskrit
words pavan meaning
wind", mukta meaning
"relieve" and asana (आ
सन) meaning "posture"
or "seat"
39. Pavanamuktasana
Benefit:
• It helps in passing the gas,
which is blocked in your
intestine.
• It creates space for fresh
air in the body to create
maximum utilization of the
bodily resources.
• This improves the
digestion system and helps
have good motion.
40. PROCEDURE
• Initial phase
• Lie flat on your back and keep the legs straight and relax breath
deeply and rhythmically.
• Execution phase
• Inhale slowly and lift the legs and bend in the knee. Bring upwards
to the chest till your thigh touches to stomach
• Hug your knees in place and lock your fingers.
• Try to touch the knee with your nose tip. This is not easy in first
time. But regular practice you can do this. Hold this position for 20
to 30 seconds. You can extend it till 1 minute as per your
capability.
• Follow through
• Now exhale slowly and come back to the original position that is
Shavasana (Lie straight)
• This is very beneficial for stomach abs. The results are very
impressive.
• Practice 3 to 5 cycles each day.
41. CONTRA- INDICATIONS
Those suffering with following conditions should
not do this asana:
• high blood pressure,
• Slip disc,
• Ulcer should.
• In pregnancy and menstruation women should
not practice this.
43. Vasisthasana
Description:-
• The full version of this
pose is taught with the top
leg raised perpendicular to
the floor. Since that
posture is too advanced
for most beginners, we
have a modified version
told here that is suitable
for any yogi.
• Getting Into Side Plank
Pose
44. Vasisthasana
• Benefits
• Strengthens the arms, belly,
and legs
• Stretches and strengthens
the wrists
• Stretches the backs of the
legs (in the full version
described below)
• Improves sense of balance
45. PROCEDURE
• Initial phase
• 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.
• Execution phase
• 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.
• Follow through
• 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.
47. Utthita Hasta Padangustasana
Description:-
• Utthita Hasta Padangustasana is an
Asana. It is translated as Extended
Hand to Big Toe Pose from
Sanskrit. The name of this pose
comes from
"utthita" meaning "extended",
"hasta"meaning "hand",
"pada" meaning "leg" or "foot",
"angusta"meaning "big toe", and
"asana" meaning "posture" or
"seat".
49. PROCEDURE
• Initial phase
• From Tadasana, bring your left knee toward your belly.
• Execution phase
• Reach your left arm inside the thigh, cross it over the front ankle,
and hold the outside of your left foot. If your hamstrings are
tight, hold a strap looped around the left sole.
• Firm the front thigh muscles of the standing leg, and press the
outer thigh inward.
• Inhale and extend the left leg forward. Straighten the knee as
much as possible. If you’re steady, swing the leg out to the side.
Breathe steadily; breathing takes concentration, but it helps you
balance.
• Follow through
• Hold for 30 seconds, then swing the leg back to center with an
inhale, and lower the foot to the floor with an exhale. Repeat on
the other side for the same length of time.
