The document describes 31 yoga poses and breathing exercises. It provides the steps and benefits of each pose. The poses include warm up exercises, Surya Namaskar, twists, inversions, backbends, seated poses, and breathing techniques like Kapalabhati. Most poses stretch and strengthen the body while providing benefits such as improved flexibility, balance, digestion and reduced stress. Certain poses have exemptions for people with conditions like high blood pressure, injuries or obesity.

1. Presented by
Dr.Anee Antony(A.M)

2. Warm up exercises
 1.Ankle up and down,rotate,clockwise and clockwise.
 2.Knee rotation. Knee bending.
 3.Hip rotation,stretch,left and right.
 4.Wrist up and down, rotation.
 5.Elbow bending.
 6.Shoulder rotation.
 7.Neck up and down, right and left,rotate.
 8.Stretch abdomen and chest.
 9.Eye rotation up and down,right and left,diagonal.
 10.Relaxation.

3. Breathing exercises
 1.Hands in and out breathing.
 2.Hands stretch breathing.
 3.Ankle stretch breathing.
 4.Front and back bending.
 5.Side bending.
 6.Twisting of waist.
 7.Jogging-forward-backward-sideward-inward-
straight.
 8.Mukha douthi-forcely exhale.
 9.Relax.

4. Surya Namaskar
It is a well-known technique within yogic practices. It
consists of 14 different spinal positions.
 1.Namaskara mudra.-join your legs and place hands on chest for
prayer.
 2.Hastha uthanasana-inhale and raise hands upward.
 3.Padha hasthasana-exhale and bend forward, try to catch
legs.try to touch your nose on knee.
 4.Aswasanchalasana-on inhale bring right leg back ward ,raise
your head, place both hands on sides, look at center.
 5.Dwepada sanchalasana-on exhale bring left leg to back, rest
only on palms and toes, keep body straight and parallel.
 6.Sashankasana-bend at knee, rest forehead on floor and exhale
while bringing body back.

5.  7.Ashtanganamaskra-on inhale bring your body to
floor slowly and on exhale touch
forehead,chest,palms,knees,feet on the ground
 8.Bhujankasana-on inhale bring your upper section of
body upward.
 9.Parvathasana-on exhale raise the buttex, push the
head down, touch heels on the ground.
 10.Sashankasana-6th step.
 11.Aswasanchalasana-4th step.
 12.3rd step.
 13.2nd step.
 14.1st step.

6. Shavasana
 Lie down on back .Place your legs apart, hands apart, close your
eyes ,relax your body, try to concentrate on your breathing,
stretch and release each and every part of body. Relax legs-calf
muscles-knees.
 Each and every part of body is stretching and releasing-relax
muscles,legs,calf muscles,knees,thighs,abdomen and chest.
 Relax the mind with following process. Select a place of natural
beauty which you like such as a park, garden and feel that you are
mentally present there.Do deep breathing for 10 minutes ,then
rub your hands, make it warm, and place your hands on your
eyes. After sometime open your eyes with a pleasant face.
 Benefits-strengthens and tones up entire
hands,palms,elbow,shoulder,neck,mouth,eyes,face,head.(10
times)

8. Asanas
 1.Standing.
 2.Sitting
 3.Lying-prone and supine.

9. Lying Asanas
 1.Deep breath-on inhale bring both hands back to
floor, on exhale bring hands to forward.(10 times.)
 2.Uttanapadasana-on inhale bring your right leg
upward to 45 or 90 degree, on exhale bring leg to
ground and continue same with left leg.
 Benefits-good for varicose veins, constipations,
menstrual disorders and balances the mind.

11. Bhujangasana
 3.Bhujangasana-lie on stomach, rest on cheek, bring the
palms on both sides to shoulder level and keep the heels and
toes flat on the floor. On inhale raise your head and chest
upwards, so that the naval is on the floor, on exhale bring the
body to the floor together.
 Benefits-Activates the abdominal area, pancreas ,liver and
digestive system. It helps to cure constipation, dysentery,
backache ,gas troubles ,it stretches chest ,
shoulders ,neck ,face and head.
 Limitations-Those having abdominal injuries and severe
cardiac problems should not do this

13. Shalabhasana
 4.Shalabhasana-lie on the floor with face and
abdomen downwards. Keep both arms sideward . On
inhale bring right leg to upward as far as possible, on
exhale bring back to floor, repeat left leg in same
way.(10 times.)
 Benefits-Good for back pain, varicose vein,digestive
organs, diabetic and rectic patients. It activates
abdominal muscles, kidneys ,liver, pancreas.
 Limitations- Those having Hernia, severe abdominal
problems cardiac problems should not do this.

15. Ananthasana
 5.Ananthasana
 A-lie sideward to right. Give your hands for supporting the
body. On inhale bring left hand back to touch the floor
and on exhale bring hand forward .Do it for both sides.(10
times)
 B-Give attention to legs . On inhale stretch your legs.
 C-Fold and place left leg on right thigh and hold the foot’s
thumb. On inhale stretch left leg straightly upward
without releasing the hand. On exhale bring the leg
backward.
 Repeat the same way other side. (10 times)
 Benefits-it stretches joints and tissues of legs. Brings
flexibility to spine , good for varicose veins, and it
strengthens the muscles.

17. Pavanamukthasana
 6.Pavanamukthasana- Lie down on mat. On inhale
bend right leg and hold with hands, on exhale try to
touch your head on knee and press your leg to
abdomen. Repeat for other leg (10 times).
 Benefits-it activates pancreas, liver, urinary bladder,
intestines, abdomen. Cures gas troubles and acidity
problems.

19. Paschimothanasana
 7.Paschimothanasana-Lie down on mat. Join your
legs, bring hands to back, on inhale raise upward from
mat, on exhale bend forward and try to touch your
forehead on knee and hold leg with hands. Continue
same 10 times.
 Benefits-it is a tonic for all abdominal muscles .It
strengthens the spine, gives good effect on nerves and
brains.
 Exemptions for those having Hernia, abdominal and
spine injuries.

21. Dhanurasana
 8.Dhanurasana-lie down on abdomen. Join your legs,
bend forward and catch with hands .On inhale stretch
spine and lift head and legs to upward maximum, on
exhale bring head and chest to floor.
 Benefits-Good for abdominal
muscles,spinalcord,nervous system and it activates
pancreas.It reduces fat on abdomen. It cures backache,
spinal disorders, and reduces abdominal problems
 Exemptions for those having Abdominal injuries,
pregnancy ,cardiac problems.

23. Ardha malsyandrasana
 9.Ardha malsyandrasana-sitting pose. Fold right knee, place
heel tight against the perineum. Place left foot by side and right
thigh near knee. On inhale raise right hand upward and on
exhale bring right hand round outer side of left knee passing
between chest and knee and catch hold of left big toe.The right
shoulder blade rests on outer side of left knee, now take left
hand round back and try to catch right thigh ,look back over
shoulder. repeat other side.
 Benefits-Twist,stretch and tones the entire spine system,
massages spleen liver, pancreas,instestines,and bladder,Good for
constipation,diabetics,kidney problems,obesity andgas
problems.
 Exemptions for those having -Hernia.

25. Utkatasana
 11.Utkatasana-chair sitting posture .stand straight with
heels together,On inhale bring hands in front of
shoulder, palms facing each other ,On exhale ,bend
the knee, and try to sit like a chair
 Benefits-it will strengthen calf muscles ,thigh muscles
,tone the nerves. Helps to develop confidence, reduces
tummy, good for backache, helps hip fluctuation.
 Exemption for those having severe arthritics.

27. Ekapadasana
 13-Ekapadasana-one leg standing-stand straight,on
inhale fold right leg and place sole of right foot against
left thigh as high as possible, bring hands above
head,joining palms.On exhale release palm stand on
legs, repeat other side.
 Benefits-tones calf muscles ,thigh muscles,strengthens
hip joins, knee joints and develop confidence.
 Exemption for those having severe arthritics

29. Ustrasana
 13-Ustrasana-camel posture. stand on knees, on inhale
bend body backward, keep palms on soles,on exhale
release palms.
 Benefits-flexibility of spine, increases flow of blood to
brain and good for those having backpain,gas
troubles,arthritics
 Exemptions for heart patients and hernia patients.

31. Gomukhasana
 14-Gomukhasana-cow’s face posture-sitting,bring one
leg underneath other leg, and other leg also same
way.Place left arm behind the back,right arm over right
shoulder .clasp fingers, close eyes. do deep breathing.
 Benefits-removes tiredness, stretches leg’s muscles,
stimulates kidneys,Good for diabetics,relieves
backpain and develops confidence.

33. Navasana
 15-Navasana-boat posture-supine pose,on inhale raise
both legs to 45 degree and lift body upward,hands
should be at shoulder level.On exhale bring body back
to floor.
 Benefits-stretches abdominal muscles and back
muscles.
 Exemptions for those having blood pressure,
spondylitis.

34. Sarvangasana
 16-Sarvangasana-standing on shoulders-start with
supine,on inhale raise legs to 45 degree from ground,
to 90 degree,on exhale further raise the
buttex,trunk,with support of arms
 Benefits-keeps a balance function of body, brain gets
rich blood,helps good function of thyroid glands,cures
varicose vein,helps to cure hernia ,piles,develops
concentration,increases memory.
 Exemptions for those having hypertension,disc
problems, spondylosis.

35. Matsyasana
 17-Matsyasana-fish posture-supine posture, bend right
leg on left thigh,bend left leg on right
thigh,padmasana or vajrasana or sukhasana,press
palms on the floor,to shoulder level.On inhale lift head
and chest off the floor and keep center of crown of
head on floor, remove hands ,do normal breathing, or
deep breathing,
 Benefits-good for Asthma,diabetics,
 Exemptions for those having Hypertension.

36. Halasana
 18-Halasana-plough posture—supine posture.on
inhale raise both legs,together to back.place hands on
both sides and on exhale come forward and try to
touch the toes
 Benefits-stretches back muscles,vertebra and
abdominal muscles.Neck region gets more blood,
nerves are toned up,increases elasticity of spine,Good
for thyroid patients, good for constipation ,headache,it
is also good for eyes,ears,nose,throat and nose
 Limitations-cardiac problems,excessive obeysity.

37. Vipareethkaranymudra
 19-Vipareethkaranymudra-supine posture-slowly raise
legs upward by supporting hands at back,do normal
breathing.
 Benefits-more blood supply to head ,thorax region.
 Exemptions for those having -spinal
injury,pregnancy,cardiac problems,hypertension and
overweight.

38. Padmasana
 Padmasana-lotus posture-sitting posture, slowly bring
right leg on left thigh, bring left leg on right thigh,
hands put on knees in mudra ,touch thumb finger on
index finger –chin mudra, do breathing,
 Benefits-balanced flow of energy, throughtout body
,develops physical and mental stability removes
laziness
 Exemptions for those having Severe Arthritics

39. Arthakatichakrasana
 21-Arthakatichakrasana-standing posture-on inhale
raise right arm sideward,up to shoulder level ,twist
palms upward and raise hands above head, on exhale
bend to left side slowly and touch left palm on left
thigh,-on inhale come back to upward ,on exhale bring
hands downward .repeat other side
 Benefits-elasticity of spine increases,side muscles
stretches,blood supply increases,flexible to hip
joints,relief to constipation and backpain.
 Exemptions for those having severe injuries

40. Padhahasthasana
 22-Padhahasthasana-forward bend posture-standing
pose-on inhale bring both arms backward, on exhale
come forward and touch the knees forehead, rest
palms on ground and on inhale come back
 Benefits-good for posterior muscles, nerves ,ligments
and thighs. Blood circulation to brain increases. Good
for digestion, gas troubles,diabetics
 Exemptions for those having -High blood pressure,
heart diseases

41. Arthachakrasana
 23-Arthachakrasana-Half wheel posture. stand
straight. put hands on back for support,on inhale bend
body backward,and on exhale come back.
 Benefits-blood circulation to chest,
neck,brain,flexibility of spine, good for
asthma,backpains.
 Exemptions for hypertensed ones and heart patients

42. Makarasana
 24-Makarasana-Crocodile posture-prone posture-legs
apart, heels facing each other ,toes facing outwards,
fold right hand and place on left shoulder,left palm on
right shoulder ,keep chin at center of arms, relax
 Benefits-flexibility to spine, stimulates nervous
system.
 Exemptions for those having cardiac problems, severe
injuries.

43. Parsvothanasana
 26-Parsvothanasana-stand posture,legs apart,on
inhale stretch body and on exhale bend sideward to
right leg to knee without bending left leg. On inhale
come straight and on exhale turn to opposite side.
 Benefits-flexibility to spine,hip,stretches
muscles,joins,.

44. Vajrasana
 28.Vajrasana-sitting pose-fold right leg at knee and
place heel under right buttex, fold left leg at knee, and
place heel under left buttex,hands in chin mudra,put
on knee,body be straight
 Benefits-develops physical and mental stability, cures
constipation, tones nervous system, stretches joints
and muscles.
 Exemptions for those having Severe arthritics.

45. Kapalabhathi kriya
 29.Kapalabhathi kriya-sitting pose,exhale forcely
through nostrils,by giving movements to abdomen,50
to 60 exhalation can be given.
 Benefits-cleansing effect on lungs.good for respiratory
organs,purifies brain,relief to asthma,diabetics,and
other nervous disorders,purifies nadys,removes block
in nostrils,energizes mind
 Exemptions for those having abdominal injuries,
cardiac patients.

46. Simhasana
 Simhasana-lion pose-sitting pose –vajrasana but body
be 45 degree,keep legs separately,lean forward,place
palms on floor, look upward,open mouth and forcely
exhale.
 Benefits-extension of spinalcord,releases tension and
stress, and improves blood supply

47. Suptha vajrasana
 31-Suptha vajrasana-by sitting vajrasana slowly bend
body backward with support of elbows and arms
 Benefits-expansion of legs, stretches joints and
muscles

48. Sethubandhasana
 32-Sethubandhasana-from sarvangasana take legs
back straightly so that the whole body forms a bridge,
weight will be on elbows and wrists.
 Other method, by lying, bend knees ,put palms on
floor near buttex ,on inhale stretch your back upward
by supporting hands at back and on exhale come back
to floor
 Benefits-flexible spine ,strengthens nervous system,
and good for respiratory organs.

49. Anuloma viloma pranayama
 33-Anuloma viloma pranayama-sitting pose, keep body
straight, close eyes, keep right hand in Vishnu mudra
,left hand in chin mudra, close right nostrils with right
thumb, deeply inhale through left nostrils, close it
,then exhale through right nostrils, again inhale
through right and exhale through left repeat 10 times.
 Benefits-normalizes blood pressure,cures depression
and hypertension, improves brain and memory power,
increases concentration and gives better sleep, and
clears heart blocks.

50. Yogamudra
 34-Yogamudra-sitdown on the floor in either
vajrasana,sukhasana or padmasana,bring both hands
to back, hold the wrist of one hand to another,on
inhale make body straight,on exhale bring body
downward to ground,and try to touch head at floor,
on inhale come straight and repeat same 10 times.
 Benefits-activates lungs,cures asthma, corrects spine
disorders,removes gastric troubles and constipation
,strengthens digestive system.

51. Naukasana
 35-Naukasana-boat shape-lying pose- keep hands at
back,raise feet,head and chest up to form a curve.Roll
body from one side to another,on exhale come back to
floor.
 Benefits-improves digestion,eliminates gas problem,
cures liver disorders, gives good massage to body.

52. Cat and camel asana
 36-Cat and camel asana-kneel at your legs,put hands
on shoulder level .On inhale lower your back and raise
your head.On breath out, make arch your back as high
as you can while dropping your head between your
arms, repeat 10 times and sit back on your heels .
 Benefits-it strengthens and tones back muscles,gives
flexibility to spine.

53. Janusirasana
 37-Sit straight with both legs stretched in front, bend
the left leg, bring your heel to right thigh, On inhale
keep hands straight on knees, On exhale bent forward,
stretch your hands to touch your right toe, repeat other
same way
 Benefits-keeps liver healthy, cures stomatch disorders

54. Konasana
 38-Konasana-stand straight with legs apart, raise right
arm straight up and try to touch ear with arm, bend
laterally to left side, repeat other side.
 Benefits-stretches and develops side muscles,
strengthens abdominal area
 Exemptions for those having spinal
problems,hypertension,slipped disc,cardiac problems

55. Vipareethtrikonasana
 38-Vipareethtrikonasana-stand straight with legs
apart,keep the feet parallel,On inhale stretch your
hands upward,On exhale bend down and touch right
hand to left foot,twist spine and head ,turn face
upward and look left hand placing above the head.On
inhale come back to straight,and continue other side
 Benefits-gets good exercise to spine, massages
internal organs,provides more oxygen to lungs,cures
abdominal disorders, gets neck exercise
 Exemptions for those having spinal injuries,severe
cardiac problems.

56. Yastikasana
 39-Yastikasana-lie on back,on inhale stretch body by
lengthening hands to back,on exhale release the
tensions
 Benefits-relax es abdominal area and pelvic muscles,
body gets positive attitude.

57. Bhadhakonasana
 40.Bhadhakonasana-sit on the floor, fold the legs,
keep soles of feet together,keep hands in namasthey
model,on inhale stretch body upward and on exhale
bend forward and try to touch forehead to feet, on
inhale return to back
 Benefits-stretches spine ,gives more blood circulation
to brain, eyes,nose,mouth,ears works well.

58. Parvatasana
 41-Parvatasana-sit on parvatasana, place hands on
sides,On inhale raise arms and join palms up above the
head, keep body straight,spine,neck,head –
straight,stretch maximum,on exhale return to starting
position
 Benefits-corrects minor spine problems, strengthens
back muscles
 Exemptions for those having severe cardiac problems

59. Paryankasana
 42-Paryankasana-lie supine, fold each leg to side of
each hip,keep knees together,neck and body
straight,hold palms over abdomen by interlacing
fingers.do breathing and concentrate in it.
 Benefits-stretches abdominal and pelvic muscles
 Exemptions for those having Knee joint problems.

60. Pranayama
 43-Pranayama-Abdominal breathing-place your hands
on abdomen,on inhale expand abdominal area,on
exhale release abdomen

61.  44-chest breathing-place hand on lower portions of
ribs,on inhale expand chest muscles, on exhale release
it.
 44-clavicular breathing-on inhale expand
shoulders,onexhale release it.
 45-Yogic breathing-on inhale expand
abdomen,chest,clavicular together,on exhale release
them
 46-Pranayama-4-lie flat on back,pull up knees,place
hands on abdomen on inhale,slowly and deeply move
the abdomen,on exhale pull abdomen inward
 47-pranayama-5-inhale and exhale at same time
slowly continuously,(same for second)

62. Meditation
 Meditation-for effective practising need regularity and
sincerity,regular time,regular place,regular
technique,sit straight,back,neck,head on straight
line.facing north or east,keep silence,listen breath,for 5
minutes.do deep breath. And bring the mind to rest on
focal point, anjachakra or anahathachakra hold one
object at this point.
 Benefits-powerful tonic,divine energy flows to body
from lord,those who meditate daily,save doctors
bill,whole system will be charged with spiritual
vibrations, makes mind calm and steady.

63.  Importantspiritual instructions-Get up early between
4 and 6 a.m. daily.start prayer,practice asanas,diet
discipline,do charity daily,give up bad company,say no
to smoking,meat,alcoholic liquors,do fast ing
regularly,observe mauna,discipline in speech,reduce
wants,never hurt anybody,do not depend on
servants,fulfill your duties, think of God always.

64. Yoga Asanas
 Yoga asanas-deep
breath,utthanapadasana,Bhujangasana,shalabhasana,anandasan
a,pavanamukthaasana,paschimothanasana,dhanurasana,ardha
matsyndrasana,utkatasana,ekapadasana,usthrasana,14-
gomukhasana,15-navasana,16-sarvangasana,17-matsyasana18-
halasana,19-vipareethatrikonasana,20-padmasana,21-
arthakadichakrasana,22-padhahasthana,23-arthachakrasana,24-
makarasana,25-chakrasana,26-parshothanasana,27-
vipareethkaraneemudra,28-vajrasana,29-kapalabhathy kryia,30-
simhasana,31-supthavajrasana.32-sethubandhasana,33-
anulomaviloma,34-yogamudra,35-naukasana,36-cat and
camel,37-janusirasana,38-vipareethkaraneemudra,39-
yastikasana,40-badhakonasana/bhadrasana,41-parvathasana,42-
supthavajrasana/paryankasana,43-pranayama .