AMITY UNIVERSITY

AMITY SCHOOL OF PHYSICAL EDUCATION AND SPORTS SCIENCES

NAME – ARVIND YADAVCOURSE – B.P.Ed. 2nd sem 2016-2018ROLL NO- 33

TOPIC- ASANA SUBMITTED TO Dr. Ajit Kumar

MOVEMENT POSITION

STANDING SITTING LYING

FORWARD UTKATASANA PASCHIMOTTAS

ANA HALASANA

BACKWARD

VIRABHADRASANA

USTRASANA DHANURASANA

SIDEWARD

PARIVRTTA TRIKONASANA KAPOTASANA

SUPTA PADANGUSTHASANA

BALANCE TADASANA BAKASANASETUBANDHASARVANGASANA

ASANAS

UTKATASANA

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• Stand erect with your feet slightly apart.• Stretch your hands to the front with palms facing downwards. Do not bend your elbows.• Bend the knees and gently push your pelvis down as if you are sitting in an imaginary

chair.• Be comfortable or at least try to be! To get a better feel of the Chair Pose, imagine

reading a newspaper or typing on a laptop as you remain seated.• Ensure that you keep your hands parallel to the ground.• With awareness, sit straight and lengthen your spine. Relax.

• Keep breathing and flip through the pages of the newspaper, enjoying national and international news.

• Sink deeper into the chair by gradually going down but ensure that your knees don’t go beyond your toes.

• Keep going down slowly and then sit down in Sukhasana (cross-legged posture). If you want, you may lie down on your back and relax.

BENEFITS

• Exercises the spine, hips and chest muscles• Helps strengthen the lower back and torso• Tones the thigh, ankle, leg and knee muscles• Balances the body and brings determination in

the mind

CONTRAINDICATION

• Do not practice this yoga posture if you have chronic knee pain, arthritis, sprained your ankle; any knee problem or damaged ligaments; headache or insomnia (sleeplessness).

• Take special care and proceed gently with this yoga posture during menstruation or if you have pain in the lower back.

PASCHIMOTTANASANA

DESCRIPTION

• Paschimottanasana is a seated forward bend with the upper body folded forward over the legs. It is one of the 12 basic postures of Hatha yoga and is also part of the Ashtanga primary series.

PROCEDURE• Lie down on your back in a mat. Your legs should be straight and stretch your

hands upward straightly besides the ears. Your fingers should be straight. Deeply inhale now. Don’t bring your hands down, slowly raise up the body and sit. You should keep your hands beside the ears. This is the first state

• In this stage exhale the breath and bend the body hold the first finger in your legs with the index finger and the middle finger by making it as a anchor.

• Deeply inhale and exhale once, your elbows should beside the knee joints and it should touch the floor. Now your face is in between the knee joints. Be in this pose for five to ten seconds. Now sit straight and your finger should hold the big finger of your leg.

• As said in the first stage, sit straightly and your hands must beside the ears. Slowly bring your body to the backside and lie down. Now take the breath normally.

• This is the Paschimottanasana. You have to do this for three to four rounds.

BENEFITS• While practicing this Paschimottanasana the intestines, gall

bladder are smoothly pressed and stimulates well.The soul energy of the body will be strengthening by spinal cord, spinal nerves are pulled during the time of asana. It prevents diabetes. It increases the fertility factor of male removes the infertility. Stomach pain, headache, piles, hip pain, back pain and body weakness are cured by doing this asana. The menstrual problem will be cured for the ladies. Hip bones will become strengthen. For women can do this asana before marriage can give birth from normal delivery by strengthening their bones and inner reproductive organs. This asana helps to increase the concentration capacity

CONTRAINDICATION

• 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.

HALASANA

DESCRIPTION• Halasana is a folded inversion, traditionally considered a

finishing pose that may be practiced at the end of a yoga session. As a finishing pose, it helps prepare the body for relaxation, pranayama and meditation.

• To begin, lie down on the ground with arms at the sides and palms pressing down. Lift the legs up to a vertical position. Then lift the hips and spine from the floor, bringing the legs behind the head. The toes are then placed on the floor and the legs are gently straightened.

• The name comes from the Sanskrit hala meaning "plow," and asana, meaning "pose." Therefore, halasana is also referred to as plow pose in English.

PROCEDURE• 1. Lie on the carpet and join the legs together.• 2. Raise the legs to an angle of 90 Degree.• 3. Thrust the palms; raise the waist and legs, bending forwards curving the

back and resting the legs on the floor above head.• 4. Little by little try to place the big toe on the floor and keep the legs straight.• 5. Balance the whole weight on the shoulder blade, shift both the hands over

the head, join the fingers hold the head with it and relax the elbows on the floor.

• 6. Move a little forward putting the thumb toes outward.• 7. Remain in that position for 100 counts.• 8. Then release the fingers above the head, pressing the pals on the floor

taking back the thumb toe gently bring the body and legs to the floor.• 9. Practice up to 2 rounds is enough. After finishing Halasana do Savasana.

BENEFITS• . It clears constipation and stomach disorders.• 2. Halasana helps to reduce both belly and body fat.• 3. The inner organs like thyroid, kidney, spleen and pancreas are nourished

well.• 4. It normalizes high blood pressure.• 5. Menstrual disorders in women are cured.• 6. It improves memory power. Therefore a student practicing this yoga pose

regularly helps to score high marks in examination.• 7. With a broad shoulder and a trim waist it gives sleek look.• 8. As more blood flows to face, the face dazzles and kept young.• 9. Muscle fibers and cervical vertebrae, Thoracic vertebrae and Lumbar

vertebrae on the back are strengthened.• 10. It helps to keep your back bone flexible and strong

CONTRAINDICATION

• Those having lumbago, neck pain, spondylosis and high blood pressure should not practice this yoga pose

VIRABHADRASANA

DESCRIPTION• Virabhadrasana describes a series of poses named for a

powerful warrior in Hindu mythology, Virabhadra. The name is derived from the Sanskrit vira, meaning “hero,” bhadra, meaning “friend,” and asana, meaning “pose." In English, the asana is commonly called “warrior pose.”

• An incarnation of Shiva, Virabhadra was created to destroy Daksha, the son of Brahma. According to legend, Daksha opposed the marriage of Shiva to his daughter Sati and cut her off from the family. The story varies depending on the Hindu tradition, but Sati eventually killed herself. In his grief, Shiva created Virabhadra to exact revenge.

PROCEDURE• Stand straight with your legs by keeping distance 3-4 feet between

each other.• Inhale and raise the both hands parallel to ground and turn your

head to the right.• While exhaling slowly turn your right foot at 90 degrees to the right.• Slowly bend your right knee. Keep in mind that right thigh should be

parallel to the ground. Stay in this position for some time. Breathe deeply for 4 times.

• After this come to your original standing position breathe normally. And perform the same steps for left leg by turning head to left.

• Repeat this cycle for 4-5 times.

BENEFITS• Gives flexibility to the entire body.• Gives strength to the legs, arms, lower back and tones your

lower body.• Strengthen the abdominal organ.• Improve blood circulation throughout the body.• Act as a stress reliever.• Relieve pain during menstruation days in women.• Relieve back pain.• Increases stamina and improve balance in the body.• Virabhadrasana calms the mind and improve concentration.

CONTRAINDICATION• Person suffering from high blood pressure should not do this.

Pregnant women should perform this asana under expert guidance. Pregnant women should stand near a wall so you can support yourself if necessary to balance your body. Those suffering from hypertension should not practice. Pregnant women should not over do and should maintain the balance. Those suffering from spinal problem should not practice virabhadrasana. Those suffering from neck problem need not to turn left or right. You can keep looking forward. Person suffering from Diarrhea should not practice. Consult a doctor before practicing virabhadrasana (warrior Pose) to avoid any complication if you are suffering from any spinal disorder

USTRASANA

DESCRIPTION

• Ustrasana is a backbend that boosts shoulder flexibility, increases core strength and stretches the entire front of the body. The name is derived from the Sanskrit ustra, meaning "camel," and asana, meaning "pose" or "posture."

PROCEDURE• Sit on the floor stretching your leg and keeping your spine erect keeping

palms on the ground side by the buttocks.• Bend your leg by the keens and sit on your heels placing the buttocks

between the heels, the right big toe overlapping the left.• Kneel on floor keeping your knees in line with the shoulders and sole of the

feet facing the ceiling.• Keep your hand on thighs.• Inhale and arch your back and place your palms on the heels of the feet.• Keep your arms straight.• Do not strain your neck keep it neutral. Let your neck be free.• Stay in this final position for couple of breaths or as much longer as you can.• Breathe out and slowly come to the normal position withdrawing your

hands from the feet.

BENEFITS

• Ustrasana Stretches the anterior muscles of the body. Improves flexibility of spine and strengthens it. Camel Pose Improves digestion Gives relaxation to the lower back. Useful as an initial practice for back bending

CONTRAINDICATION

• People suffering from severe back and neck injury, high or low blood pressure, migraine or other severe headache should perform this asana or posture under the guidance of a yoga therapist or expert. Else better to avoid the practice.

DHANURASANA

DESCRIPTION• Dhanurasana is a backbend that deeply opens the chest

and the front of the body. The name comes from the Sanskrit dhanu, meaning "bow," and asana, meaning "pose."

• In this asana, the practitioner lies flat on the stomach and bends the knees. Then the arms reach back to grab the ankles. The back arches and the thighs lift off of the floor as the chest pushes forward, bending the body to resemble a bow.

• Dhanurasana is commonly referred to as bow pose in English

PROCEDURE

• Lie on your stomach• Hold your both feet with your hands making a back

bend and positioning like a bow.• Pull your both feet slowly – slowly, as much as you can.• Look straight ahead with a smile in your face .• Keep the pose stable while paying attention to your

breath.• After 1-20 seconds as you exhale,gently bring your legs

and chest to the ground and relax.

BENEFITS• Dhanurasana strengthens the back and the abdomen at the same time.• Keeps you active and energetic.• It helps improve upon stomach disorders.• 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• Bow Pose combines the benefits of the Cobra and the Locust postures.• Balancing the weight of the body on your abdomen also reduces abdominal

fat and keeps the digestive and reproductive systems healthy.

CONTRAINDICATION

• 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.

Parivrtta Trikonasana

DESCRIPTION

• Revolved Triangle Pose. The name comes from the Sanskrit words “Parivrtta” meaning “revolved”,“Tri" meaning "three","Kona” meaning “angle”,“Asana” meaning “pose”. Benefits : Strengthens and stretches the legs. Stretches the hips and spine. Opens the chest to improve breathing.

PROCEDURE• Stand in samasthiṫi. Jump out to the right, 3 – 4 feet apart. Make sure that the outer sides of your feet are parallel on the

mat.• Raise your arms upward so they are in line with your shoulders and parallel to the mat and the palms are facing

downwards. The arms are active, the shoulders are pulled away from the ears. The muscles of the chest are moving upwards, over the shoulders and down the back. The tailbone is tucked so that the buttocks move forward and the pelvic bone tilts upwards.

• Turn the right foot 90˚outwards and turn the left foot slightly inwards (you will turn it more than you would in Uttihita Trikonasana) The ankle of the right foot should be in line with the arch of the left foot.

• Turn your hips to face the direction of the right foot.• Ensure that you arm are engaged and “windmill” or swivel your arms around, bend forward and reach downwards so that

the left hand is placed on the mat on the outside of the right leg (or on the knee, shin or ankle)• Your hips should be facing forwards and should be level. There will be tendency for the right hip to move forward and to

rise – tuck it down and backwards and push the left hip forward.• Once again the arms are strong and engaged with the right fingertips reaching towards the ceiling. Try not to slump into the

left hand and lower joints; there should be lightness in your upper body.• Look down at the big toe of the right foot, keep the neck long and the shoulders moved away from the ear. Turn the neck

upwards and gently gaze at the fingers of the left hand. If you are feeling unbalanced, then keep your gaze on the wall in front of you or on the floor.

• Hold for five long breathes. With every exhale gently try to twist some more until your shoulders are in line with your right foot.

• Press into the back foot, engage the lower abdomen and “windmill” the arms upwards to come up. Turn and practice the other side.

BENEFITS

• Strengthens and stretches the legs• Stretches the hips, hamstring and spine• Opens the chest to improve breathing, this

helps with the treatment of asthma.• Relieves mild back pain• Stimulates the abdominal organs and aids with

digestive problems.• Improves sense of balance

CONTRAINDICATION

• If you have a present or previous back or spine injury, perform this pose only with the supervision of an experienced teacher or avoid it altogether. Also avoid this pose if you have:

• Low blood pressure• Migraine• Diarrhea• Headache• Insomnia

Kapotasana

DESCRIPTION

• Kapotasana is an asana which helps to open up the chest and also strengthens the back and groin. It opens and increases the flexibility of the hips, at the same time strengthening the back, and stretching the thighs and the groin

PROCEDURE• 1. Start the practice by assuming the Ustrasana.• 2. Inhale and lift the lower part of your belly up. But ensure you pull it in before you raise it. While you do

this, move your tailbone downwards to stabilize the lower back. Gently exhale.• 3. Inhale, and pull up both your arms, such that they are along your ears. You could bring your palms

together if possible. Exhale and then move backward, making sure your lower back is long but stable. Make sure there is no pain or strain. Inhale and then go further, sternum first.

• 4. Gently lift your shoulders and squeeze your elbows towards each other. Move your head back, and hold the pose for at least five breaths.

• 5. Inhale again, and let your arms reach the floor. Press your feet into the floor, and then bend the knees only as much as it is necessary to reach the palms of the hands, reaching outside each foot. Keep moving backward as you check with your lower back from time to time.

• 6. Walk your hands backward towards your knees so that the fingers meet the heels. Once they do, clutch them tightly.

• 7. Now as you hold both your feet, squeeze the elbows towards each other, and push the hip forward while keeping the space and length of your lower back intact.

• 8. As you exhale, bend your elbows and fix them on the floor. Hold the position for about 30 seconds to one minute, or as long as you are comfortable.

• 9. Gently come out from the posture while keeping your breath normal. Roll on your spine and assume the Balasana or the child’s pose before you come back to normal

BENEFITS• 1. It helps increase the elasticity in your arms, spine, thighs, calf muscles,

shoulders, and hands.• 2. It helps to stretch and strengthen the muscles and joints in your legs.• 3. This asana also tones the muscles of the throat and organs inside the ribcage,

abdomen, and chest.• 4. It refines the blood circulation in the body and improves and enhances the

working of the digestive system.• 5. It helps to reduce blood pressure and lowers the effects of chronic diseases.• 6. It reduces sciatica and makes the lungs stronger.• 7. It activates the nervous system and also increases oxygen intake.• 8. It reduces stiffness in the hips, back, and shoulders.• 9. It calms the mind and the body and releases stress.• 10. It helps treat urinary disorders.

CONTRAINDICATION• It is important that you listen to your body. If you feel any

pain in your shoulders or lumbar spine, make sure you back off immediately. Only if you feel the pain while feeling stable, almost like you are moving deeper in the pose, should you continue with the exercise. Face the discomfort with great poise and a steady breath. Keep in mind that people with tight hips or thighs might not be able to do this asana easily.

• It is best if you avoid practicing this asana if you suffer from hypertension, insomnia, and migraine. People who have chronic back problems or injuries should take a doctor’s advice before practicing this asana.

Supta Padangustasana

DESCRIPTION

• Supta Padangustasana I is an Asana. It is translated as Reclined (Hand to) Big Toe Pose I from Sanskrit. The name of this pose comes from "supta" meaning "reclined", "pada" meaning "leg" or "foot", "angusta" meaning "big toe", and "asana" meaning "posture" or "seat".

PROCEDURE• Lie on your back, legs extended, feet flexed pressing out through

the heels. On an exhalation draw the right knee into your chest, loop a strap around the arch of the right foot, or hook your first two fingers around your big toe if you have the flexibility. Straighten and extend the right leg up to the ceiling until the arms are straight keeping shoulders pressing in the floor. Keep strongly extending through the left leg pressing the top of the left thigh down (with your hand) and extend through the right heel creating a comfortable stretch in the back of the leg. Stay here or turn the right leg out and bring the leg down towards the floor on your right side. Keep the left hip grounded to the floor rather than bringing your leg further out. Stay in each variation for 5 breaths or up to three minutes - repeat on the other side.

BENEFITS

• It gives the thighs, hips, calves, hamstrings, and groin a good stretch.

• The knees become strong.• The prostate gland is stimulated.• The digestive organs are stimulated, and therefore,

digestion is improved.• Backaches, sciatica, and menstrual discomfort are

eased.• This asana assists in curing flat feet, blood pressure, and

infertility.

CONTRAINDICATION

• Avoid doing this asana if you have a headache or diarrhea.

• If you have blood pressure, raise your head and neck using a folded blanket, and then practice the asana.

Tadasana

DESCRIPTION

• 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• Stand straight on the ground, and take a small gap between your feet.• With deeply breathe (inhale), raise your both arms.• Keep your arms upward by interlocking your fingers.• Now come on the toes by raising your heels simultaneously• Feel the pressure of stretching from toes to fingers.• Try to maintain this pose as long as you can with slow and deep breathing.• Now come to the original position with deep breathing (exhale).• You can perform the number of rounds as per your convenience after having relaxation for a while.• Lie down on the floor to your back in Suspine position.• Keep your hands by the side of your body and palms should be facing downwards.• Try to keep your Legs, waist and neck all in straight line.• Inhale, and raise your both arms slowly upwards and place the arms behind your head.• Your both arms should parallel to each other, and palms facing upwards.• Retain your breath.• Now stretch your hands and feet in the opposite directions as far as possible.• Try to keep your legs and arms straight (not bend).• While exhaling, slowly bring down your hands to the starting position.• Repeat this for four times, and try to increase the duration you can stay in this asana

BENEFITS• Due to deep breathing it provides strength and expansion

to the lungs.• This is the best exercise to increase the height.• Develops and activates the nerves of the entire body.• It gives strength to vertebral column and heart.• Also Good for regulating the menstrual cycle in women.• Cures the problems related to the indigestion.• Give strength to arms and legs.• Helps to remove lethargy from body.• It reduces the problem of flat feet.

CONTRAINDICATION

• Person who is suffering from headaches, low blood pressure and insomnia are advised to do this asana after consulting the yoga instructor.

• During pregnancy skip this asana.

BAKASANA

DESCRIPTION

• Bakasana is an arm balance asana in yoga. The practitioner can begin either in crow pose or, for a more advanced transition, in a head stand. From crow pose, the practitioner straightens the arms to imitate the longer legs of the crane.

PROCEDURE• While in a squatting position on a yoga mat, maintain equal

distance between both the knees and keep the feet flat on the mat. Then place the palms in between the knees and flat on the ground while maintaining the knees and elbows at the same level.

• Bend the torso forward while lifting both the legs up so that the whole body balances solely on the palms. While in this posture, maintain a straight gaze so that the body balances properly.

• Finally to return to the original position, slowly bring the feet down on the ground and go back into a Tadasana posture.

BENEFITS

• It helps in strengthening the wrists and arms. • It stretches the upper back and increases the

flexibility and elasticity of the spine. • It strengthens and tones various muscles and

organs in the abdominal region. • It also opens up the groin region. • The sense of balance, concentration, and co-

ordination improves by practicing this posture regularly.

CONTRAINDICATION

• It is important to keep the neck straight in this posture to avoid sprains and strains.

• People who suffer from neck problems like spondilitis should always practice this asana under the guidance of a trained yoga expert.

• Pregnant women and those suffering from carpal tunnel syndrome should also not practice this asana.

Setu Bandha Sarvangasana

DESCRIPTION

• Setu Bandha Sarvangasana is a perfect example of a pose that gets its name from the way it looks. But there's more to this moniker—which refers literally to the “construction of a bridge”— than meets the eye.

PROCEDURE• At first lie down on your back.• After that bend or Fold your knees and keep your feet and hip distance apart on the floor.• Distance should be10-12 inches from your pelvis. Along with knees and ankles in a

straight line.• Take your arms beside your body, and your palms should facing down.• Now inhaling, slowly lift your lower back, middle back and upper back off the floor.• Now gently roll in the shoulders; touch the chest to the chin without bringing the chin

down, supporting your weight with your shoulders, arms and feet.• Now feel your bottom firm up in this pose. Keep your Both thighs are parallel to each

other and to the floor.• You may interlace the fingers and push the hands on the floor to lift the torso a little more

up, or you could support your back with your palms.• Keep breathing normally and slowly.• Remember to hold the posture for 30 seconds or one minute, and exhale as you gently

release the pose.

BENEFITS• It gives Strength to your back muscles.• It relieves the tired back instantly.• Stretches chest, neck and spine.• Gives calmness to brain, reduce the level of anxiety, stress and

depression• Opens up your lungs and reduces thyroid problems.• Improves digestion.• Good for women in menopause and menstrual pain.• Helpful in asthma, osteoporosis, and sinusitis high blood

pressure.• This Pose calms the brain and rejuvenates your tired legs.

CONTRAINDICATION

• Do not try or avoid doing this pose if you are suffering from neck and back injuries.

• At first be perfect in basic Asanas, once you perfect than try this Asana. If you are beginner than master in basic Asanas, after that try this.

• Do all the Asanas in under the supervision of yoga instructor.

REFERENCES

• www.yogajournal.com• https://en.wikipedia.org• www.artofliving.org• www.yogabasics.com• https://yoga.com