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The name comes from the Sanskrit words nata
meaning "dancer", raja meaning "king", and
asana (आसन) meaning "posture" or "seat".
Nataraja is one of the names given to the Hindu
God Shiva in his form as the cosmic dancer.
Steps for Natarajasana
While inhaling bend your right leg backwards and hold
with your right ankle with right hand as shown in fig.
Try to move your right leg upwards as much as you can.
Stand straight on your yoga mat and arms by your
Extend your left arm straight out in front. In the
beginning you can take help another person.
Hold this posture for 20 – 30 seconds and keep
Now slowly come back to starting position.
Repeat this with left leg then right leg. Like this you can
practice for 3-4 repetition.
Benefits of Natarajasana
1.Strengthens legs hips, ankles and chest.
2.Helps to reduce weight.
3.Stretches the thighs, groin, and
4.Improves posture and your balance.
5.Improves digestive system.
6.Good for Improving concentration.
7.Releases stress and calms the mind.
1.Those suffering from low blood pressure
should not practice Natarajana.
2.In the beginning take the support of your
friend to maintain proper balance.
3.Doctor advice is must before practice any
4.Practice under expert guidance.
Utthita Hasta Padangustasana (Extended
1)The standing leg is not countered
2)The lifted leg shifts from hip extension and knee flexion to hip
flexion and knee extension. Although the quadriceps are still
concentrically shortening and the hamstrings eccentrically
lengthening, the gluteus maximus of the lifted leg is now
eccentrically legnthening and the psoas is concentrically
3)The spine shifts from spinal extension to spinal "flexion" but
our theory is to always extend the spine with equal abdominal
and erector spinae eccentric length regardless of flexed or
Note: Consult a doctor before
beginning an exercise regime
Strengthens: Leg, Ankle
Stretches: Backs of the legs
PARIVRTTA ARDHA CHANDRASANA
The Sanskrit name for this pose, "Parivrtta Ardha
Chandrasana" (PAHR-ee-VREE-tah ARD-uh chan-
DRAHS-uh-nuh), comes from four words:
•“Parivrtta” — meaning “revolved”
•"Ardha" — meaning "half"
•"Chandra" — meaning "moon"
•"Asana" — meaning "pose"
English translations of the name vary, including
"Twisting Half Moon," "Half MoonTwist," and others
Begin in Extended Triangle Pose (UtthitaTrikonasana) with your right foot facing forward and your left arm
toward the ceiling.
Lower your left hand and rest it on your left hip.Turn your head to look at the floor. Bend your right knee an
your left foot about 6-12 inches closer to your right foot. Place your right hand's fingertips on the floor in fro
right foot. Press firmly into your right hand and right foot.
Lift your left leg while simultaneously straightening your right leg. Bring your left leg parallel to the floor an
actively through your left heel. Stack your top hip over your bottom hip, and open your torso to the left. Ex
left arm and reach your fingertips to the sky. Gaze at your left thumb.This is Half Moon Pose (Ardha Chandr
Turn your gaze back to the floor. Lower your left hip so it’s in line with your right hip. At the same time, brin
hand to the floor in front of your right foot. Both front hips should now be facing the floor, and your lower b
be flat. Point your left foot’s toes straight down toward the floor.
Bring your right hand to your right hip. Realign your hips so they are both parallel to the floor.You might ne
your right hip slightly back.
Lift strongly through your left leg. Make sure your right foot’s toes and right kneecap are pointing directly t
top of your mat.
Extend your spine from the tailbone through the crown of your head.
Turn your upper torso to the right, twisting around your spine.
Reach your right arm up toward the ceiling.Turn your head and gaze up at your right thumb.
Hold for 5-10 breaths.To release, gently bring your right hand back to the floor. Lower your left leg and reac
arm to the sky, coming back into Extended Triangle Pose. Inhale and press firmly through your left heel as y
torso. Lower your arms.Turn to the left, reversing the position of your feet, and repeat for the same length
Benefits of Revolved Half Moon Pose
1. Revolved Half Moon strengthens and stretches the whole body. It
builds strength in the ankles, thighs, abdomen, buttocks, and
lower back. It also stretches the shoulders, chest, torso, spine,
groins, hamstrings, and calves. Additionally, this pose builds
stability in the core muscles, including the abdominal muscles,
pelvis, and lower back. Regularly practicing Revolved Half Moon
will help you develop physical and mental stamina.
2. Revolved Half Moon also improves your balance, stability, and
coordination. It increases body confidence, poise, and courage.
Dropping the head below the heart provides relief from stress,
anxiety, and fatigue. Twisting the torso around the spine
massages and cleanses the digestive organs, which aids in their
ability to release toxins and waste matter. Stimulating and toning
these organs also improves digestion, elimination, and
Do not practice Revolved Half Moon Pose if you have
low blood pressure or are currently experiencing
headaches, insomnia, or diarrhea. Women who are
pregnant should also avoid this pose.Those with neck
injuries should not turn their heads to face the top
hand (in Steps 3 and 9 of the Instructions, below), but
should continue looking straight ahead. Always work
within your own range of limits and abilities. If you
have any medical concerns, talk with your doctor
before practicing yoga
Tadasana, Samasthiti, or Mountain Pose is an asana.
Depending on theYoga lineage practised, Samasthitiḥ
andTāḍāsana may refer to the same asana or another
Note: Consult a doctor before beginning an exercise
Strengthens: Knee,Thigh, Ankle
Preparatory poses: Uttanasana, Adho mukha śvānāsana
Pose type: Standing
Also known as: Mountain pose, Samasthiti
•Padmasana - Lotus Position
Padmasana - Lotus Position
The Padmasana or Lotus Position (Sanskrit: पद्मासन [pɐd̪mɑːs̪ɐn̪ɐ],
IAST: padmāsana) is a cross-legged sitting asana originating in
meditative practices of ancient India, in which the feet are placed on
the opposing thighs. It is an established asana, commonly used for
meditation, in theYoga, Jain and Buddhist contemplative traditions.
The asana is said to resemble a lotus, to encourage breathing
properly through associated meditative practice, and to foster
Shiva, the meditating ascetic God of Hinduism, Siddhartha Gautama,
the founder of Buddhism, and theTirthankaras (Teaching Gods) in
Jainism have been depicted in the lotus position.
Padmāsana means "Lotus throne" and is
also a term for actual thrones, often
decorated with lotus foliage motifs, on
which figures in art sit.
In Chinese Buddhism, the lotus position
is also called the "vajra position" (Skt.
vajrāsana, Ch. 金剛座 jīngāngzuò). The
traditions ofTibetan Buddhism also
refer to the lotus position as the "vajra
How to do Padmasana (Lotus
Sit on the floor or on a mat with legs stretched out in front
of you while keeping the spine erect.
Bend the right knee and place it on the left thigh. Make sure
that the sole of the feet point upward and the heel is close
to the abdomen.
Now, repeat the same step with the other leg.
With both the legs crossed and feet placed on opposite
thighs, place your hands on the knees in mudra position.
Keep the head straight and spine erect.
Hold and continue with gentle long breaths in and out.
Mudras for Padmasana (Lotus
Mudras stimulate the flow of energy in body
and can have amazing effects when practiced
with Padmasana. Every mudra differs from
each other and so do their benefits. When
sitting in Padmasana, you can deepen your
meditation by incorporating either Chin
mudra, Chinmayi mudra, Adi mudra or
Bhrama mudra. Breathe for a few minutes
while in the mudra and observe the flow of
energy in the body.
5 Benefits of the Padmasana
2.Reduces muscular tension and
brings blood pressure under control
3.Relaxes the mind
4.Helps pregnant ladies during
5.Reduces menstrual discomfort
Contraindications of the
Padmasana (Lotus Position)
•Ankle or knee injury: Perform this
pose only with the supervision of an
Mandukasana or “The Frog” Pose
Mandukasana or “The Frog” Pose has various
variant. The one we are about to introduce to
you in the following, it is a counter-pose for
Padmasana (The Lotus).
A counter-pose represents a physical attitude
with complementary effects for the initial pose.
For instance, an asana of flexing the body
towards the front has a counter-posture that
consists in a backward flexion
This asana was devised by a Yogi
whose name was Matsyendra. So the
Yoga Posture is named after him. But
the Purn Matsyendra is difficult for the
beginners to do easily. Thus the Half
Spinal Twist Posture is devised. It is
called the Ardh Matsyendrasana
ARDHA MATSYENDRASANA POSE
•Kneel down with your legs together, resting on your heels.
•Then sit to the right of your feet as illustrated below.
•Lift your left leg over your right, placing the foot against the
outside of the right knee. Bring your right heel in close to your
buttocks. Keep the spine erect.
•Stretch your arms out to the sides at shoulder level, and twist
around to the left.
•Now bring the right arm down on the outside of the left knee
and hold the left foot in the right hand, placing your left hand
on the floor behind you. Exhaling, twist as far as possible to
the left. Look over the left shoulder.
•Increase hips and spine flexibility.
•Removes the wastes and improves digestion
•Stimulate heart, kidneys, liver, spleen and
•Open the neck, hips and shoulders.
•Relieve fatigue, sciatica, backache and
•Clean the internal organs.
•Releases excess toxins and heat from tissues
•Energizes and stretches the backbone
•Should be avoided during pregnancy and
menstruation due to the strong twist in the
•People with Heart, abdominal or brain
surgeries should not practice this asana.
•Care should be taken for those with peptic
ulcer or hernia.
•Those with severe spinal problems should
avoid and those with mild slipped disc can
benefit but in severe cases it should be
Dandasana or Staff Pose is an asana.
Note: Consult a doctor before beginning an
Strengthens: Human back
In 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
How to do Naukasana / Boat Pose
•Lie on your back with your feet together and arms beside your
•Take a deep breath in and as you exhale, lift your chest and feet
off the ground, stretching your arms towards your feet.
•Your eyes, fingers and toes should be in a line.
•Feel the tension in your navel area as the abdominal muscles
•Keep breathing deeply and easily while maintaining the pose.
•As you exhale, come back to the ground slowly and relax.
Benefits of Naukasana (Boat-Pose)
1. Helps to reduce belly fat.
2. Improve the function of digestion.
3. Good for developing six pack ABS.
4. Regulates the function of pancreas, liver and
5. Strengthens abdominal muscles.
6. Good for diabetes patient to maintain the sugar
7. Improves the blood circulation.
8. Strengthens the muscles of thigh, hips, necks and
9. Improves the function of kidney, thyroids and
Precautions for Naukasana
1.Suffering from low or high blood pressure, hip joint
pain, arthritis, severe headache, migraine, hernia
and ulcer patients should not practice naukasana
2.Consult a doctor first before practicing any exercise
and practice under expert guidance.
3.Pregnant women should not practice this boat
4.Avoid practicing during periods but if you are
comfortable to practice then go ahead.
The Superman Posture is comparable to a flying superman
high in the air.This is where this yoga stance gets its
viparita = inverted/ reversed, shalabh = cicada, asana =
It is pronounced as Vip-a-RHEETH-uh shah-lah-BHAAHS-
This posture is particularly helpful in strengthening your
reduced back muscles
How to do Superman Pose
Lie on your belly with your toes flat on the floor, chin hing on the ground.
Keep your legs close together with your feet gently touching each other.
Now stretch your arms bent on the front as much as you can.
Take a deep breath in as well as currently raise your breast, arms, legs
and upper legs off the flooring.
You resemble a flying super hero – Superman! Spread out the smile on
your face– superheroes are constantly delighted, specifically in air travel.
Instead of making an effort to increase your hands as well as legs more,
make a gentle effort to extend your arms as well as legs far from your
torso. So, feel the pull that is happening at both ends. Ensure that your
elbows and knees are not bent.
Keep breathing with understanding, keeping your interest on the
As you breathe out, carefully lower your breast, arms as well as legs
Benefits of Superman Pose
•Stretches as well as reinforces the muscle mass of the
upper body, shoulders, arms, legs, abdomen and the
•Tones the abdomen as well as reduced back
•Massages the back and also keeps the back supple
•Helps stretch the chest
•Improves blood circulation
•Also workings from the mind level– when you
remove, you can’t yet remain in the present now. Even
if you wish to, you can not assume about any problem!
•Can be an excellent workout for the abs and also
Do not exercise this yoga exercise stance if
you have had an abdominal surgical
procedure just recently or if you are
How to do Lying-down Body Twist (Natrajasana)
•Lie on your back with arms horizontally stretched out in line with the
•Bend your knees and bring your feet close to your hips.The soles of the feet
are fully on the ground.
•Swing the knees to the left until the left knee touches the ground (the right
knee and thigh are resting on the left knee and thigh). Simultaneously, turn
the head to the right and look at your right palm.
•Checkpoint: Shoulder blades must touch the ground. While the body is
twisted, there is a tendency for one of the shoulder blades to get lifted off the
ground. One must work against this tendency for the stretch to be effective.
•Feel the stretch in the thighs, groin, arms, neck, stomach and back as you
hold the pose.With each exhalation, relax deeper into the pose.
•After a few minutes, you may slowly turn the head back to the center, and
straighten the torso and legs.
•Mirror the pose on the other side
Benefits of the Lying-down Body
•Stretches the spine and quadriceps.
•Brings deep relaxation to the body and mind
Contraindications of the Lying-
down BodyTwist (Natrajasana)
•Avoid this posture in case of spinal injuries.
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