B.P.Ed. 2016-2018

1. AMITY UNIVERSITY
AMITY SCHOOL OF PHYSICAL EDUCATION AND SPORTS SCIENCES

2. NAME – ARVIND YADAV
COURSE – B.P.Ed. 2nd sem 2016-2018
ROLL NO- 33
TOPIC- ASANA
SUBMITTED TO
Dr. Ajit Kumar

3. MOVEMENT
POSITION
STANDING SITTING LYING
FORWARD UTKATASANA PASCHIMOTTASA
NA
HALASANA
BACKWARD VIRABHADRASA
NA
USTRASANA DHANURASANA
SIDEWARD
PARIVRTTA
TRIKONASANA KAPOTASANA
SUPTA
PADANGUSTHAS
ANA
BALANCE TADASANA BAKASANA
SETUBANDHA
SARVANGASANA
ASANAS

4. UTKATASANA

5. 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.

6. 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.

7. 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

8. 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.

9. PASCHIMOTTANASANA

10. 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.

11. 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.

12. 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

13. 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.

14. HALASANA

15. 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.

16. 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.

17. 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

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

19. VIRABHADRASANA

20. 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.

21. 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.

22. 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.

23. 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

24. USTRASANA

25. 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."

26. 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.

27. 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

28. 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.

29. DHANURASANA

30. 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

31. 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.

32. 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.

33. 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.

34. Parivrtta Trikonasana

35. 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.

36. 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.

37. 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

38. 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

39. Kapotasana

40. 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

41. 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

42. 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.

43. 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.

44. Supta Padangustasana

45. 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".

46. 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.

47. 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.

48. 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.

49. Tadasana

50. 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.

51. 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

52. 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.

53. 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.

54. BAKASANA

55. 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.

56. 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.

57. 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.

58. 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.

59. Setu Bandha Sarvangasana

60. 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.

61. 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.

62. 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.

63. 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.

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