YOGA EDUCATION ASANA

1. AMITY OF PHYSICAL EDUCATION SPORTS AND
SCIENCE (ASPESS)
• NAME – JAYA BHARTI
• CLASS-BPED 2ND SEM
• ENROLLMENT NO -51

2. YOGA EDUCATION
ASANA
STANDING SITTING LYING
FORWARD BENDING PADAHASTASANA MAHA MUDRA HALASANA
BACKWARD BENDING ARDHA CHAKRASANA SUPTA-VAJRASANA DHANURASANA
SIDEWARD BENDING MAYURASANA
BALANCING TADASANA BAKASANA NAUKASANA

3. PADAHASTASANA
(STANDING FORWARD)
DESCRIPTION-:
• The asana consists of
standing with feet together,
then hinging forward from
the hips, letting the head
hang, with palms placed flat
on the floor near the feet.

4. PADAHASTASANA
(STANDING FORWARD)
PROCEDURE
1.Stand on the floor in an upright position with
your hands held loosely at your sides.
2. Lift your hands straight up and allow your
palms to lightly touch each other.
3. Exhale and stretch your arms out while slowly
bending at your waist.
4. Keep bending until your hands reach your
toes. Your chin should come in contact with
your knees.
5. Slide your fingers under your toes and hold
this position for 5-15 seconds.
6. Exhale and bend downwards from your hips
until your hands reach your toes.
7. Hold the toes with your hands and remain
steady. Relax.
BENEFITS
• Padahastasana is very effective
practice to remove abdomen fat.
• It is very useful in digestive
disorders.
• Gives a nice stretch to the thigh
muscles.
• Good practice to increase the
height.
• Increases the strength of thigh
muscles and calf muscles

5. CONTRAINDICATION-:
• People suffering from back pain should not practice Pada hastasana
• It should not be practiced if suffering from ulcer.
• Practice is prohibited for the people suffering from heart problems
• Those who have hypertension should not practice.
• Do not try to put much effort to stretch. Increase the practice
gradually.

6. MAHA MUDRA
(ROYAL GESTURE)
DESCRIPTION
• Maha Mudra or the Great Gesture is the
first Mudra mentioned in both Hatha
Yoga Pradeepika and Gheranda Samhita.
In Sanskrit, Maha means great
and Mudra means a gesture, attitude or
seal. Maha Mudra is a technique to raise
the human consciousness to higher
levels and for improving health. It is
highly recommended by yogis.
• Maha Mudra is best done in the morning
when the stomach is empty. It creates a
good ambience for meditation practices,
hence should be done before the start of
meditation.

7. MAHA MUDRA
PROCEDURE
Sit on the ground with legs straight.
The left foot should then be placed
on the right thigh so that the left
heel comes nearer the navel. Hold
right big toe with both hands and
bend forwards. Try to touch the
forehead wish the knee and elbow
with the ground. Now start deep
breathing inhale deeply, exhale
slowly, uniformly completely. Keep
the body relaxed and focus the mind
on the breath.
BENEFIT
• Provides the benefits of
pranayama and asana both.
Cures many diseases of the
stomach. Very useful in curing
seminal weakness.

8. CONTRAINDICATION-:
• Avoid practicing this posture during pregnancy or if you have high
blood pressure, glaucoma, or other disorders of the eye.
• You should also avoid this posture if you have had a recent abdominal
inflammation or surgery, or chronic or recent back inflammation or
injury.

9. HALASANA
(PLOW POSE)
DESCRIPTION-
• The practitioner lies on the floor,
lifts the legs, and then places them
behind the head. 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.

10. HALASANA
PROCEDURE
• Then release the breath step by step and get the
legs above the head and make it touch the ground.
• Make sure that the distance between the head
and the legs where it is touching the earth is more.
As far as keep the legs and toes straight.
• Then join the fingers of both the hands and keep it
below the back. At the time keep your back
straight vertically.
• At this stage give more pressure to the stomach by
increasing the pressure at the hip and keep the
legs parallel to the body or earth.
• Be in the normal breath as soon as possible and
come back to HALASANA
BENEFITS
• Halasana helps strengthens the back muscles especially it
gives a good stretch for spinal nerves and increases the
blood circulations.
• It balances the spleen and the liver and increases the
digestion and absorption activities properly.
• It balances the secretion of pancreas and protects the
body.
• The kidney gets strengthened and refreshed.
• Since it strengthens the liver the Red blood corpuscles
are increased and make you feel active.
• It strengthens the lungs and increases the immunity.
• It corrects the menstrual problems and the uterine
problems in women.
• It balances the endocrine glands and decreases the
infertility problems.

11. CONTRAINDICATION-:
• Diarrhea
• Menstruation
• Neck injury
• Asthma & high blood pressure: Practice Halasana with the legs supported on
props.
• Pregnancy: If you are experienced with this pose, you can continue to practice it
late into pregnancy. However, don't take up the practice of Halasana after you
become pregnant.
• With the feet on the floor, this pose is considered to be intermediate to
advanced. It is not advisable to perform the pose in this way without sufficient
prior experience or unless you have the supervision of an experienced instructor.

12. ARDHA CHAKRASANA
(HALF MOON POSE)
• rounding the shoulders. It helps to release the neck and
shoulders, relieving tension.
• It is thought to regulate the blood pressure, particularly
for those suffering from high blood pressure. This asana is
also said to have a cleansing effect on the nervous
system.
• On an energetic level, this posture energizes
the muladhara (root) and anahata (heart) chakras
because of the stability required for the pose, and its
heart-opening action. Ardha chakrasana (like all
backbends) is thought to awaken kundalini and bring the
energy of the body up through the spine. If blockages
such as emotional issues are encountered here, this can
cause difficult feelings to surface.
• It is recommended that backbends be practiced gently,
only moving deeper as the body and mind are ready.
• chakrasana is an effective posture for reducing stress and
aiding
DESCRIPTION

13. PROCEDURE
• Stand straight with feet together and arms
alongside the body.
• Balance your weight equally on both feet
• Breathing in, extend your arms overhead,
palms facing each other.
• Breathing out, gently bend backwards
pushing the pelvis forward, keeping the arms
in line with the ears, elbows and knees
straight, head up, and lifting your chest
towards the ceiling.
• Hold. Breathing in, come back up.
• Breathing out, bring the arms down and relax
BENEFITS
• Ardha Chakrasana stimulates the abdominal organs and aids
in digestion.
• The pose reduces flab in the waist and thighs.
• It helps to alleviate upper back pain. When you do Ardha
Chakrasana, your lung capacity improves and respiratory
disorders are cured. Hence, if you have upper back pain
owing to respiratory problems, you need to do Ardha
Chakrasana for relief.
• The pose relieves stress in the neck and shoulders.
• It tones the lower back muscles and improves flexibility of
back.
• It improves heart function and regulates blood pressure.
• Ardha Chakrasana stimulates ovaries and fallopian tubes and
hence addresses menstrual disorders.
• It aids in curing uterus problems.
• The pose is good for spondylitis.

14. CONTRAINDICATION
• Those with serious hip or spinal problems should avoid this asana as
well as those with high blood pressure and brain ailments.
• Peptic or duodenal ulcers and hernia patients should avoid this pose.
• Pregnant woman should avoid this pose.

15. SUPTA VAJRASANA
(THE SUPINE VAJRASANA)
DESCRIPTION
• Before attempting supta vajrsana, it is best to
master vajrasana. A variation of supta vajrasana
can be performed by those with lesser flexibility
levels in which the head does not rest on the floor
and the yogi's elbows support the recline.
• The mental health benefits of supta vajrasana
include helping to treat anger and other negative
emotions, calming the mind and improving focus.
• Supta vajrasana stimulates the svadisthana chakra,
which is the second chakra and the center of
creativity. A balanced svadisthana chakra helps to
connect with knowledge and improves perception.
As an abundant source of passion, the chakra
makes the yogi passionate about everything
he/she does, including their work.

16. SUPTA VAJRASANA
PROCEDURE
• Sit in vajrasana. Placing the palms on the floor beside the
buttocks, fingers pointing to the front
• Slowly bend back, placing the right forearm and the
elbow on the ground and then the left.
• Bring the crown of the head to the ground while arching
the back. Place the hands on the thighs.
• Try to keep the lower legs in contact with the floor. If
necessary, separate the knees.
• Make sure that you are not overstraining the muscles and
ligaments of the legs.
• Close the eyes and relax the body. Breathe deeply and
slowly in the final position.
• Release in the reverse order, breathing in and taking the
support of the elbows and the arms raise the head above
the ground.
• Then shift the body weight on the left arm and elbow by
sliding the body, then slowly coming to the starting
position.
BENEFITS
• It massages the abdominal organs alleviating digestive
ailments and constipation.
• It tones the spinal nerves, makes the back flexible and
realigns rounded shoulders. The nerves in the neck, the
thyroid and parathyroid glands are particularly
stimulated.
• The ribcage is stretched and expanded fully, which helps
to fill the lungs to its piaximum capacity and bringing
more oxygen into the system.
• It enhances courage and confidence level in the
personality.
• It is beneficial for those suffering from asthma, bronchitis
and other lung ailments.
• It loosens up the legs and strengthens them in
preparation for sitting in meditation asanas.
• It enhances creativity and intelligence as it increases the
circulation in the brain.

17. CONTRAINDICATION
• As per Vajrasana. Sciatica, slipped disc, sacral ailments, knee
problems. Straightening the legs first may dislocate the knee joints.
• Should not practice in case of very high blood pressure, slipped disc
or those who suffer from vertigo.
Pregnant women or undergoing mestruation cycle or if having knee
injuries or surgery, should avoid supta vajrasana.

18. DHANURASANA
(BOW POSE)
• DESCRIPTION
• This asana is the eighth pose in the 12 basic
postures of Hatha yoga. It is also the last of the
three back-bending poses in a standard Hatha yoga
class.
• In a spiritual practice, dhanurasana stimulates
the manipura (solar plexus) chakra, also called the
life source chakra, situated just above the navel.
Stimulating this chakra increases the digestive fire
and activates the flow of prana, or life energy.
Manipura chakra also represents the core Self and
is tied to the practitioner's sense of identity and
the ability to be confident and in control.
• Those with limited flexibility can use a strap to
reach the feet at first. If it is not possible to lift the
thighs away from the floor, legs can be boosted
slightly with a blanket. For more advanced
practitioners, this asana can be deepened by
performing it with thighs, knees, calves and inner
feet touching.

19. DHANURASANA
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.
BENEFIT
• 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 alleviate hunchback
• Increases the appetite
• Bow Pose combines the benefits of the
Cobra and the Locust postures.

20. 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.

21. MAYURASANA
(PEACOCK POSTURE)
DESCRIPTION
• Mayurasana offers a wide range of health
benefits. It strengthens the arms, tones
abdominal organs, improves digestion, boosts
energy and is an excellent detoxifier.
• This asana promotes mental health as well,
such as:
• Promotes sense of calm
• Improves focus
• Alleviates depression
• In spiritual practice, mayurasana activates
the manipura (solar plexus) chakra, which
governs vitality, balance and strength. This
chakra is associated with self-esteem,
willpower and spiritual ascent. Practicing this
asana also arouses kundalini, encouraging it
to move through the body.

22. MAYURASANA
PROCEDURE
• First kneel down on the floor.
• Then make sure that there is some space
between the legs.
• Now Join the hands and keep the palms in
between the gap of the legs
• Then bend a little and keep the abdomen on
the elbow of the hands.
• Stretch the legs one by one slowly and
straighten the elbows.
• After being at the same stage we have to be
there for some time and then release the
breath slowly and hold all your weight on the
elbow. Now bend your head little towards
front and raise your legs a little slanting.
• Be at the same position for 20 to 30 seconds.
Then slowly kneel down your legs and release
the hands.
BENEFIT
• Mayurasana makes the spinal cord straight
and rectifies the problems in it.
• It prevents the hip bone from decreasing in
density.
• It is helpful in rectifying the constipation.
• It induces the pancreas and helps in
preventing diabetes.
• It reduces the cholesterol accumulation in the
stomach.
• In increases the appetite.
• It strengthens the lungs.
• It strengthens the hands, legs and shoulders.
• It also strengthens the head and neck bones.
• It prevents the infertility.

23. CONTRAINDICATION
• Any powerful yoga practice should be used with respect. If you have
wrist, elbow or shoulder issues, be very careful about placing your
entire body weight in your wrists. Some other common sense
contraindications include: pregnancy, menstruation and serious
intestinal problems. It also should be avoided if you are dealing with
an ulcer, hernia, heart disease, high blood pressure, brain tumors and
ear, eye, or nose infections. Because this pose is deeply detoxifying
and can release built up toxins into the system, notice if you don’t feel
well after practicing it. Reduce the amount of time and the
repetitions of this pose and work on cleansing through diet before
building up to longer holds.

24. TADASANA
(PALMYRA POSTURE)
DESCRIPTION
• The name, tadasana, comes from the
Sanskrit tada meaning “mountain.” In tadasana the
intention is to cultivate the strength, stability and stillness
of a mountain. A related term, samasthiti, means to
establish an equal or steady stance at the front of one's
mat while in tadasana.
• Tadasana is both physically and mentally grounding, and
can be used to form a connection with the earth. It can be
deepened by closing the eyes to challenge the balance
further.
• The drishti, or focal point, for tadasana is the end of the
nose, or nasagra drishti, which helps to make the pose
more introspective. All
three bandhas: uddiyana bandha, mula bandha
and jalandhara bandha can be engaged during tadasana.
• Tadasana is considered a good pose for balancing the root
chakra.

25. TADASANA
• 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.
•BENEFIT
• 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.

26. 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. adasana is one of the less
challenging standing poses and fairly easy to perform. There really are
not any contraindications. Like with any other yoga posture, if you
have serious health problems, please consult your physician. If you
have a severe headache or extremely low blood pressure this pose
might not be for you.

27. BAKASANA
(CRANE POSE)
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. From a head stand, the
practitioner lowers the legs and
redistributes the weight of the
body until the bent knees are near
the arm pits and the buttocks are
lifted.

28. BAKASANA
PROCEDURE
• Stand in the position of Tadasana.
• After taking the position of Tadasana, come down to the
Uttanasana position.
• While doing Uttanasana, keep your hands on the floor just in
front of your feet. For this, you’ll need to bend a little more
from your hips.
• If you’re not capable to balance properly, attempt to keep a
fold blanket below your hands so your body gets a platform
to rest on.
• Now Bend your arms a bit (as much as possible).
• Attempt to carry your left leg up within the air.
• Fold your knee and take a look at to rest your left knee on the
outer facet of your left arm.
• Fold the right leg from the knee and take a look at to put the
right knee on the outer facet of the right arm.
• There ought to be acceptable distance between each your
hands, so it becomes easier for you to balance your body on
your hands.
• Stay steady during this position for concerning 15-20
seconds, after that slowly-slowly release.
• Repeat this process three times a day.
BENEFIT
• Regular practice of this pose will increase mental
and physical strength.
• Helps in to make your body more flexible.
• It increases endurance capacity.
• Practicing this posture on a daily routine helps you
in strengthening your forearms, wrists and
shoulders.
• It provides a decent stretch to your higher back
and even strengthens your abdominal muscles.

29. CONTRAINDICATION
• Any wrist or lower back injury
• Bakasana (Crane pose) is contraindicated for pregnant women and
people, which suffer from progressive joints diseases in the acute
phase.
• Doing bakasana the first times you may fall head forward due to the
faint arm muscles and the lack of the coordination. Please put
something soft ahead you during practicing bakasana for avoiding the
annoying injury.

30. NAUKASANA
(BOAT POSE)
DESCRIPTION
• Sanskrit ‘nauka’means ‘boat’ and
‘asana' means ‘pose’. So this asana
is called as ’Naukasana’. While
practicing boat pose you will see
the entire body takes a shape of a
boat. This boat pose is beneficial to
cure many physical disorders.
Basically naukasana helps to
strengthen the lungs, liver and
pancreas. Helps to increases the
circulation of blood and maintain
the sugar level.

31. NOKASANA
• PROCEDURE
• Lie flat on your back on the yoga mat with
your arms by your side.
• Relax in this position for some time and keep
breathing normally.
• Now inhale slowly and lift your both legs as
per shown in the above image.
• Keep legs straight and should not be bent.
• Raise your upper body to touch your legs with
both hands.
• Try to maintain the angle of 45 degrees.
• Hold your breath and the posture for 10-15
seconds. You can increase the time of holding
posture by practicing regularly.
• Now exhale slowly and get back to your
starting position.
BENEFIT
• Helps to reduce belly fat.
• Improve the function of junction.
• Good for developing six pack ABS.
• Regulates the function of pancreas, liver and
lungs.
• Strengthens abdominal muscles.
• Good for diabetes patient to maintain the
sugar level.
• Improves the blood circulation.
• Strengthens the muscles of thigh, hips, necks
and shoulder.
• Improves the function of kidney , thyroids and
prostate glands.

32. CONTRAINDICATION
• Suffering from low or high blood pressure, hip joint pain,
arthritis, severe headache, migraine, hernia and ulcer patients should
not practice naukasana (Boat pose).
• Consult a doctor first before practicing any exercise and practice
under expert guidance.
• Pregnant women should not practice this boat pose.
• Avoid practicing during periods but if you are comfortable to practice
then go ahead.

33. THANK YOU