AMITY UNIVERSITY
(ASPESS)

NAME:- ASHUTOSH KUMARB.P.ED(2nd SEMESTER)ROLL NO.:-54SUBJECT:- YOGA EDUCATIONSUBMITTED TO:- DR. AJIT KUMAR

HASTAPADASANA
(FORWARD BENDING)

Description:-

Hastapadasana is one of the 12 basic asanas. It is considered to be very effective in curing constipation, hairloss, back pain and also beneficial to increase height.

In sanskrit language, hasta neans hand , pada means foot , and asana means pose.

One must master this asana before trying the further advanced and difficult asanas.

Procedure:-

Approach:-:

Stand straight with your feet together and arms alongside the body;

Balance your weight equally on both feet;

Breathing in, extendyour arms overhead

Breathing out, bend forward and down towards feet;

Stay in the posture for 20-30 seconds and continue to breath deeply.

Initial:-

Keep your 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:-

Breathing in, streatch arms forward and up, slowly come up to the standing position.

Breathing out , bring your arms slowly and gently to the sides

Benefits:-

The stretching positions of hastapadasana, helps to become your chest and hands stronger and gives very good shape to your body. It will make you beautiful and good-looking.

All the disorders of belly and digestive system like constipation and other stomach ailments can be cured by doing this yoga daily.

Diseases of the feet and fingers can be corrected with this yoga as it stimulates the blood circulation in fingers and feet.

.

This yoga is very useful for stimulating your nervous system and increasing strength to your spine muscles.

Hastapadasana is also inducing the blood circulation in the brain, which helps to prevent the loss of hair.

This yoga posture is beneficial to relieve menstrual symptoms in women.

Your backbone will get much flexibility by doing this pose on daily basis.

Precaution:

Hastapadasana is not prescribed for person who is suffering from spinal problems, hypertension, ulcers, hernia,vertigo, cardiac problem, or myopia.

UTKATASANA
(BACKWARD BENDING STANDING)

Description

This asana increases strength, balance and stability. The hamstrings, quadriceps, gluteal muscles, and the erector spinae muscles of the back are exercised and strengthened. The erector muscles contract isometrically to keep the normal curvature of the spine. The anterior lower leg muscles are also strengthened and developed. These include the tibialis anterior, extensor hallucis longus, extensor digitorum longus, and peroneus tertius. This group of muscles primarily extends the toes and dorsiflexes the ankle and are used for balance and stability.

Procedure:-Approach:-

Stand erect with your feet slightly apart;

Stretch your hands to the front with palms facing downwards. Do not bend you elbows.

Bend the knees and and gently push your pelvis down as if you are sitting in an imagenary chair.

Initial:-

Be comfertable and enssure that you keep your hand parallel to the ground .

Sit straight and lengthen your spine.

Returning:-

Keep breathing and sink deeper by gradually going down but ensure that your knees donot go beyond your toes;

Keep going down and sit in sukhasana.

Benefits:-

Exercises the spine, hips, and chest muscles;

Helps strengthen the lower back and torso;

Tones thigh ,ankle,leg,and knee muscles.

Precautions:-

Avoid this if you suffer from low blood pressure,insomania, lower back pain, any chronic knee pain, arthrities or headache.

TRIKONASANA
(SIDEWARD BENDING STANDING)

Description:-

Trikonasana is a standing yoga that requires strength, balance and flexiblity. In this posture, both arms extend with legs spread apart and one foot turned at a 90 degree angle. The upper body bends towards the lead foot so that one arm reaches towards the ground and the other towards the ground and the other towards the sky.

Procedure:-

Approach:-

Stand straight.

Seperate your feet comfortably wide apart

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

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

Initial:-

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

Inhale deeplyand 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 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 towards the ceiling , in line with the tops of your shoulders.

Returning:-

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 body and breath .

As you inhale , come up, bring your arms down to your sides , and straighten your feet

Benefits:-

Improve the spine flexibility.

Correct the shoulder alignment.

Reduce neck, knees and shoulders stiffness.

Relieve gastritis, backache, indigestion, flatulence and acidity.

Relieve lower back pain.

Precaution:-

Low or High blood pressure patient should not practice trikonasana.

Those suffering from back and spinal injuries should not perform trikonasana.

Practice under expert guidance and consult a doctor before practice asana. Especially pregnant women if there are any complications.

TADASAN
(BALANCING STANDING)

Description:-

The Mountain Pose, or Tadasana (Ta-DAH-sa-na), is one of the foundational poses in yoga. In this basic starting position, you are standing tall and strong, providing a stable base for your body

Procedure:-

Approach:-

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

Pres your big toes together . Lift your toes and spread them apart. Then, place them back down , one at a time.

Initial:-

Lift your ankles and arches of your feet. Squeez your outer shins towards each other.

Draw the top of your thighs up and back , engaging the quadriceps. Rotate your thighs lightly sightly inwards, widening your sit bones.

Tuck in your tailbones slightly, but donot round lower back. Lift the back of your thighs , but release your buttocks .

Returning:-Bring your pelvis to its neutral position . Do nit let your front hip bone point down or up instead, point them straight forward.

As you inhale ellongate through your torso . Exhale and release your shoulder blades away from your head ,towards the back of your waist.

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

Benefits:-

Relieves sciatica.

Strengthens knees, thighs, and ankles.

Steadies breathing.

At the same time develops flexibility and strength, particularly in the spine.

Reduces flat feet.

Improves blood circulation.

Relieves pains, aches, and tension throughout the body.

Encourages healthy elimination and digestion.

Firms buttocks and abdomen

Expels depression and dullness.

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

Harmonizes mind and the body.

Precautions And Contraindications:-

It is best to avoid this asana if you have the following problems:

1. Headaches2. Insomnia3. Low blood pressure

PASHIMOTTANASANA
(FORWARD BENDING SITTING)

Description:-

Paschimottanasana, the seated forward bend, is the fifth of the 12 basic postures of hatha yoga. There are many benefits of this posture, the main and most obvious one is to provide a complete stretch of the entire backside of the body from the back of the head through the heels. Immediately following this is the counterstretch, the inclined plane.

Procedure:-

Approach:-

Situp with legs stretched out straight in front of you, keeping the spine erect and toes flexed towards you.

Breathing in ,raise both arms above your head and stretch up.

Breathing out, bend forward from the hip joints , chin moving towards the toes . Keep the spine erect focusing on moving forwards towards the toes , rather than down towards the knees .

Initial:-

Place hands on legs .if you can , take hold of your toes and pull on them .

Breathing in , lift your head slightly and lengthen your spine.

Breathing out, gently move the naval towards the knees .

Returning:-

Stratch the arms out in front of you.

Breathing in , with the strength of your arms, come back up to the sitting position .

Breath out and lower the arms.

Benefits:-Stretches the hamstrings on the back of the legs

Stretches and lengthens the entire spine

Massages the internal organs, especially the digestive organs

Relieves digestive problems such as constipation

Relieves problems with sciatica

Invigorates the nervous system.

Warning:

The people should avoid this asana who had the operation in their stomach recently. They must get the proper advice from the yoga trainers after a particular time period. The pregnant ladies who is having experience by doing yoga can proceed this asana up to the sitting pose with the stretched hands beside their ears. They should not bend their body for touching the feet. The beginners who are in pregnant should not do this asana.

EKA PADA RAJAPOTASANA
(BACKWARD SITTING)

Description:-

From a prone position, one leg is brought forward with the knee bent so that the shin crosses under the chest. In the full form of the pose, the chest lifts into a backbend and the back leg is bent, shin vertical and the hands reach back to clutch the foot. Variations Rajakapotasana may have hands and/or back leg on the ground, as well as the chest folded over the front leg.

Procedure:-

Approach:-

Begin by getting into Marjariasana

Breath 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 .

Initial:-

Slide the left leg back so that it touches the floor . Keeping the knees 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 ffloor.

Returning:-

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 car streatch.

Stay in this position , take deep breaths and repeat process with other leg.

Benefits:-

Opens the hip joint

- Lengthens the hip flexor

- Stretches the thighs, gluteals and piriformis muscles

- Extends the groin and psoas

Warning:-

Avoid this asana if having :-

1) ankle injury

2)knee injury

.

PARIVRTTA JANU SIRSASANA
(SIDEWARD SITTING)

Description:-

Revolved head to knee pose is calming as well as invigorating . Its a both a relaxing twist and a mood lifting shoulder and chest opening backbend.

Procedure:-

Approach:-

Seated in bound angles or easy pose ,extend the right leg out 45 degrees towards the corner of the room

Bring the left fingres up towards the ceiling , lifting out of the waist.

Exhale and arch over to the right , reachingthe left fingers towards the right foot , bringing the left arm directly over the left ear.

Initial:-

Keep the left sholder pressing back , allowing the chest to stay open and facing forward . Keep the chin off the chest . Hold on to the foot with one or both hands.

Breath and hold for 2-6 breaths.

Returning:-

To release :inhale and reach the left fingers up towards the ceiling , exhale release the arm down.

Benefits:-

Revolved head to knee postures opens the hips and deeply streatches the side of the body from hips to the fingertips.

Warnings:-

Avoid if having:-

Knees or hips or shoulders or arms injury.

PADANGUSTHA ASANA
(BALANCING SITTING)

Description:-

One can build upto toe stand in stages , strengthening your knees as you go. If you have got tight hamstrings ,takes this pose slowly , as it requires flexiblity from both sets of muscles.

Procedure:-

Approach:-

Setup as a tree but find a point on the floor about 3 feet in front of you where you can fix your gaze and donot avert your eyes from that point throughout the whole posture.

Initial:-

When youare in the full expresssion , bend at the waist , keeping your standing leg straight. Its essential your leg is locked or you could strain your knee.

Returning:-

Only when all your body weight is in your hands and your legs is still locked, can you inhale and exhale and slowly bend your standing leg and crouch down 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 stablise yourself.

Benefit:-

Reduce diabetes.

Toe to head improve flexibility.

Improves preservation and concentration power.

Control nervousness.

Increase inhale and exhale density.

Increase the brains blood flow.

Stretching hamstrings, knees, muscles calf muscles, lower back, back and arms.

Relieves excess gas inside the body.

Warning:-

Avoid it if you have neck or lower back injury.

HALASANA
(FORWARD BENDING LYING)

Description:-

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

Approach:-

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

As you inhale , use your abdominaal muscles to lift your feet off the floor , raising your legs vertically at 90 degree .

Initial:-

Continue to breath normally and supporting your hips and back with your hands, lift them off the ground.

Allow your legs to sweeps ina 180 degree angle over your head till your toes touches the floor . Your back should should be perpendicular to the floor .

Returning:-

Hold this pose and after a minute gently bring your leg down.

Benefits:-

Stretches all muscles and ligament in your calves and thighs, resulting in greater leg flexibility

Therapeutic for leg cramps

Stimulates your thyroid, parathyroid, throat, lungs and abdominal organs

Helps relieve gas and upper/lower back pain or discomfort

Promotes good digestion

Stretches your shoulders and spine

Therapeutic for menopause, infertility, insomnia, headache and sinusitis

Relieves stress and fatigue.

Warning:-

Avoid it if you injured your neck.

SETU BANDHA SARVAGASANA
(BACKWARD BENDING LAYING)

Description:-This asana is pronounced as SAY-tuh-bun-DHAHS-ana

The pose resembles a bridge, hence the name

Procedure:-

Approach:-

Lie on your back with your knees bent and feet on the floor. Extend your arms along the floor

Press your feet and arms firmly into the floor . Exhale as you lift your hips

Initial:-

Draw your tailbone towards your pubic bone,holding your buttoks off the floor . Do not sqeez your glutes or flex your buttocks.

Roll your shoulders underneath your body.clasp your hands and extend your arms beneath your pelvis . Reach your knuckles towards your heels.

Returning:-

Keep your thighs and feet parallel. Press weight evenly across feet. Hold for a minute then exhale and rollyour spine along floor.

.

Benefits:-

Strengthens the back muscles

Relieves the tired back instantaneously

Gives a good stretch to the chest, neck and spine

Calms the brain, reducing anxiety, stress and depression

Opens up the lungs and reduces thyroid problems

Helps improve digestion

Helps relieve the symptoms of menopause and menstrual pain

Helpful in asthma, high blood pressure, osteoporosis, and sinusitis

Contraindication of the Bridge Pose (Setu Bandhasana)

Avoid doing this pose if you are suffering from neck and back inju

PAWANMUKTASANA
(SIDEWARD BENDING LYING)

Description:-

A very powerful pose at the beginning of the asana practice, which helps entire digestive system and makes asana practice more easy.

Procedure:-

Approach:-

Lie flat on your back on a smooth surface, ensuring that your feet are together, and your arms are placed beside your body.

Take a deep breath. As you exhale, bring your knees towards your chest, and press your thighs on your abdomen. Clasp your hands around your legs as if you are hugging your knees.

Initial:-

Hold the asana while you breathe normally. Every time you exhale, make sure you tighten the grip of the hands on the knee, and increase the pressure on your chest. Every time you inhale, ensure that you loosen the grip.

Returning:-

Exhale and release the pose after you rock and roll from side to side about three to five times. Relax.

Benefits:-

Pavanamuktasana cures acidity Indigestion and Constipation.

pavanamuktasana is very good for all abdominal organs.

Regular practice pavanamuktasana cures gastrointestinal problems.

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

Strengthens back muscle and cures back pain.

It gives flat stomach. Everyone should practice this asana for flat stomach.

Pavanamuktasana is very beneficial for reproductive organ and for menstruation disorder.

Pracaution:

Those suffering for high blood pressure, Slip disc, Ulcer should not do this asana. In pregnancy and menstruation women should not practice this.

ANANTASANA
(BALANCING LYING)

Description:-

The name comes from the Sanskrit words anant () 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,[3] and Asana (, sana) meaning "posture" or "seat".

Procedure:-

Approach:-

Lie flat on your mat and gently turn to the left. Steady yourself as you take this position by pressing the outer part of your left foot and your heels firmly into the floor.

Initial:-

Raise your right arm over your head. Make sure that your arm is perpendicular to your body.

Use your left arm to support your head as you lift it off the floor and support it on your palms.

Bend your right leg at the knee, and reach for your big toe with the right arm. Grab it using the first two fingers and the thumb.

Stay stable for a few seconds as you prepare to maintain balance.

Returning:-

Exhale and stretch the right leg towards the ceiling. Stretch as far as you can, ensuring your arm and leg are perfectly straight.

Benefits:-

This asana tones the abdominal muscles, therefore improving digestion.

It stretches and strengthens the sides of your torso.

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

The hamstrings also get stretched and strengthened.

You lose weight in your hips and thighs.

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

Precautions:-

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

REFRENCES

1) HASTAPADASANA:- http://r.search.yahoo.com/_ylt=A2oKmM.4OqFYmioAJPnnHgx.;_ylu=X3oDMTByN2RnanRxBHNlYwNzcgRwb3MDMQRjb2xvA3NnMwR2dGlkAw--/RV=2/RE=1486990136/RO=10/RU=http%3a%2f%2fwww.artofliving.org%2fin-en%2fyoga%2fyoga-poses%2fstanding-forward-bend-hastapadasana/RK=0/RS=9N0_5vppjYKsIbTPg9c0ZszrdiU-

http://r.search.yahoo.com/_ylt=A2oKmM.4OqFYmioALfnnHgx.;_ylu=X3oDMTByMjZkZ2prBHNlYwNzcgRwb3MDNgRjb2xvA3NnMwR2dGlkAw--/RV=2/RE=1486990136/RO=10/RU=http%3a%2f%2fwww.gonaturals.co.in%2fhastapadasana.html/RK=0/RS=uENZpm8BjbBbnPlqids9mfHTc18-

2) UTKATASANA:- http://r.search.yahoo.com/_ylt=A2oKmMpqO6FYfRoApgHnHgx.;_ylu=X3oDMTByZWY0N3NuBHNlYwNzcgRwb3MDNQRjb2xvA3NnMwR2dGlkAw--/RV=2/RE=1486990314/RO=10/RU=http%3a%2f%2fwww.yogawiz.com%2fyoga-poses%2fstanding-poses%2fchair-pose.html/RK=0/RS=3dwcdjqSQrTJlxRnnndvcUd.CQA-

3) TRIKONASANA:-

http://r.search.yahoo.com/_ylt=A2oKmMjWO6FYJCoAO0HnHgx.;_ylu=X3oDMTByMjhxODA5BHNlYwNzcgRwb3MDMwRjb2xvA3NnMwR2dGlkAw--/RV=2/RE=1486990423/RO=10/RU=http%3a%2f%2fwww.yogapoint.com%2fyoga-poses%2ftrikonasana.htm/RK=0/RS=4hk5TCbNsAHesyBP685ICSJzLgw-

4) TADASANA:-

http://r.search.yahoo.com/_ylt=A2oKmMsKPKFY4wYA_S7nHgx.;_ylu=X3oDMTByMjN2cHBuBHNlYwNzcgRwb3MDNwRjb2xvA3NnMwR2dGlkAw--/RV=2/RE=1486990474/RO=10/RU=http%3a%2f%2fwww.yogicwayoflife.com%2ftadasana-the-palm-tree-pose%2f/RK=0/RS=coAFtIHBO_5UNvvokgKUdAaQyws-

5)PASHIMOTTANASANA:-

http://r.search.yahoo.com/_ylt=A2oKmMpFPKFYdhIAJxnnHgx.;_ylu=X3oDMTByMjhxODA5BHNlYwNzcgRwb3MDMwRjb2xvA3NnMwR2dGlkAw--/RV=2/RE=1486990535/RO=10/RU=http%3a%2f%2feyogaguru.com%2fpaschimottanasana-seated-forward-bend-pose%2f/RK=0/RS=644t_T6sabd4Iz82x2ojTQ1U8.U-

6) EKA PADA RAJAPOTASANA:-

http://r.search.yahoo.com/_ylt=A2oKmMyoPKFYiwUAw.XnHgx.;_ylu=X3oDMTByN2RnanRxBHNlYwNzcgRwb3MDMQRjb2xvA3NnMwR2dGlkAw--/RV=2/RE=1486990633/RO=10/RU=http%3a%2f%2fharmonyyoga.com%2farticle-1/RK=0/RS=SFlj3bYoInoP5sikYTZEmnsypVk-