yoga asana * standing asana * sitting asana * lying asana

1. YOGA ASANAYOGA ASANA
(ASPESS)(ASPESS)AMITY UNIVERSITYAMITY UNIVERSITY
GAGAN BHATIAGAGAN BHATIA
B.P.ED 2B.P.ED 2NDND
SEMSEM
A3013816025A3013816025
SUBMITTED TO :- DR. AJITSUBMITTED TO :- DR. AJIT

2. ASANA
ASANA IS YOGA POSE OR POSTURE
OR POSITION OF THE BODY.
PATANJALI IN ASHTANGA YOGA
DEFINES ASANAS AS STEADY AND
COMFORTABLE POSE.

3. ASANA CLASSIFICATION
1. ACCORDING POSITION OF THE BODY IN A YOGA
POSE
• FORWARDBEND
• BACKWARDBEND
• SIDE TWIST
• BALANCING
1. ACCORDING TOTHE USEFULNESS ORPURPOSE
• MEDITATIVE
• HEALTH(YOGA FOROBESITY,
HYPERTENSION, DIABETES)

4. ASANA CLASSIFICATION
(ACCORDING POSITION OF THE BODY IN A YOGA POSE)
Standing Sitting Lying
Forward bending Uttasana Gomukhasana Pawanmuktasana
Backward bending Utkatsana Ustrasana Dhanurasana
Sideward bending Tadasana Parighasana Anantasana
Balancing Tadasana Bakasana dhanurasana

5. UTTANASANA
• IN SANSKRIT, “UT” MEANS INTENSE, “TAN” MEANS TO STRETCH OR EXTEND
AND “ASANA” MEANS POSE. IN ENGLISH, WE CALL THIS POSE THE STANDING
FORWARD BEND.
• STEPS OF UTTANASANA: –
APPROACH
• TAKE A STANDING POSITION; KEEP YOUR FEET AND SHOULDER DISTANCE
APART AND PARALLEL TO EACH OTHER.
• PRESS YOUR FEET DOWN IN TO THE GROUND AND GROUND YOURSELF
POWERFULLY.
• NOW BREATHE OUT AND GENTLY BEND DOWN FROM THE HIPS (NOT THE
WAIST) AND PLACE YOUR CHEST AND STOMACH ON YOUR THIGHS.
ASANAASANA
• IF YOU ARE A BEGINNER, YOU OUGHT TO BEND YOUR KNEES SLIGHTLY TO
ACCOMPLISH THIS.
• IF YOUR KNEES ARE BENT, MAKE SURE THAT THEY’RE STRAIGHT OVER YOUR
TOES.
• SLOWLY BEGIN TO STRAIGHTEN OUT YOUR LEGS HOWEVER CHECK THAT
YOUR CHEST AND ABDOMEN NEVER LEAVE YOUR THIGHS.
RETURNINGRETURNING
• NOW ELEVATE YOUR HIPS AS YOU STRAIGHTEN THROUGH YOUR HAMSTRING
MUSCLES ALL WHEREAS PRESSING YOUR HEELS INTO THE GROUND.

6. BENEFITS OF STANDING FORWARD BEND POSE:
• STRETCHES THE HIPS, HAMSTRINGS, AND CALVES
• STRENGTHENS THE THIGHS AND KNEES
• KEEPS YOUR SPINE STRONG AND FLEXIBLE
• REDUCES STRESS, ANXIETY, DEPRESSION, AND FATIGUE
• CALMS THE MIND AND SOOTHES THE NERVES
• RELIEVES TENSION IN THE SPINE, NECK, AND BACK
• ACTIVATES THE ABDOMINAL MUSCLES
• EASES SYMPTOMS OF MENOPAUSE, ASTHMA, HEADACHES, AND
INSOMNIA
• STIMULATES THE KIDNEYS, LIVER, SPLEEN
• IMPROVES DIGESTION
• MAY LOWER HIGH BLOOD PRESSURE

7. PRECAUTIONS
• YOU CAN CONJOINTLY ATTEMPT THE ARDHA UTTANASANA
RATHER THAN THE UTTANASANA IF YOU SUFFER FROM
CHRONIC BACK PAIN. AVOID THIS POSE IN CASE OF INJURED
LEGS, SHOULDERS AND HIPS. AVOID THIS ASANA FULLY IF
YOU HAVE GOT RECENTLY HAD BACK SURGERY, KNEE
SURGERY OR SURGERY TO YOUR HAMSTRINGS. ALWAYS
CONCERN A YOGA EXPERT BEFORE DOING ANY YOGIC
ACTIVITIES.

8. UTKATASANAUTKATASANA
STAND ERECT WITH YOUR FEET SLIGHTLY APART.STAND ERECT WITH YOUR FEET SLIGHTLY APART.
2. INHALE AND RAISE YOUR ARMS2. INHALE AND RAISE YOUR ARMS
PERPENDICULAR TO THE FLOOR. EITHER KEEPPERPENDICULAR TO THE FLOOR. EITHER KEEP
THE ARMS PARALLEL, PALMS FACING INWARD, ORTHE ARMS PARALLEL, PALMS FACING INWARD, OR
JOIN YOUR PALMS.JOIN YOUR PALMS.
3. EXHALE AND BEND YOUR KNEES, TRYING TO3. EXHALE AND BEND YOUR KNEES, TRYING TO
KEEP YOUR THIGHS AS PARALLEL TO THE FLOORKEEP YOUR THIGHS AS PARALLEL TO THE FLOOR
AS POSSIBLE.AS POSSIBLE.
4. YOUR KNEES WILL PROJECT OUT OVER YOUR4. YOUR KNEES WILL PROJECT OUT OVER YOUR
FEET, AND YOUR TORSO WILL LEAN FORWARDFEET, AND YOUR TORSO WILL LEAN FORWARD
SLIGHTLY OVER YOUR THIGHS UNTIL YOURSLIGHTLY OVER YOUR THIGHS UNTIL YOUR
TORSO FORMS AN APPROXIMATE RIGHT ANGLETORSO FORMS AN APPROXIMATE RIGHT ANGLE
WITH THE TOPS OF YOUR THIGHS.WITH THE TOPS OF YOUR THIGHS.
5. KEEP YOUR THIGHS PARALLEL TO EACH OTHER5. KEEP YOUR THIGHS PARALLEL TO EACH OTHER
AND PUSH DOWN ON YOUR PELVIS TOWARDSAND PUSH DOWN ON YOUR PELVIS TOWARDS
YOUR HEELS.YOUR HEELS.
6. FIRM YOUR SHOULDER BLADES AGAINST YOUR6. FIRM YOUR SHOULDER BLADES AGAINST YOUR
BACK AND KEEP YOUR SPINE LENGTHENED.BACK AND KEEP YOUR SPINE LENGTHENED.
7. STAY IN THIS POSITION FOR 30 SECONDS TO A7. STAY IN THIS POSITION FOR 30 SECONDS TO A
MINUTE, WHILE BREATHING EVENLY.MINUTE, WHILE BREATHING EVENLY.

9. BENEFITS
• UTKATASANA STRENGTHENS THE THIGHS AND GIVES THEM
MORE POWER AND FLEXIBILITY; IN FACT IT IS ONE OF THE
BEST THIGH STRENGTHENING YOGAASANAS. THIS IS ONE OF
THE MAIN BENEFITS OF UTKATASANA.
THIS POSE ALSO EXERCISES THE SPINE, HIP AND CHEST
MUSCLES.
UTKATASANA STRENGTHENS THE LOWER BODY WHILE
STRETCHING THE UPPER BACK.
THIS POSE INCREASES YOUR LUNG CAPACITY AND
INVIGORATES AND ENERGIZES YOUR ENTIRE BODY
PRACTICING UTKATASANA ON A REGULAR BASIS WILL ALSO
TONE AND STABILIZE YOUR KNEE AND ANKLE JOINTS.
UTKATASANA ALSO ENGAGES ALL YOUR CORE MUSCLES
AND HELPS TO REDUCE FLAT FEET.

10. PRECAUTIONS
• PRECAUTIONS WHILE PERFORMING “THE CHAIR POSE”
INCLUDE AVOIDING THIS POSE IF YOU SUFFER FROM LOW
BLOOD PRESSURE, INSOMNIA, AND HEADACHES. ALSO,
PRACTICE THIS POSE WITH CAUTION IF YOU HAVE LOWER
BACK PAIN. OTHER PRECAUTIONS INCLUDE:
• MAKE SURE THAT YOU GO INTO THE POSE ONLY UNTIL YOU
CAN MAINTAIN THE NATURAL LUMBAR CURVE. YOU
SHOULD STOP JUST BEFORE YOUR LOWER BACK POPS
BACKWARDS OR FLATTENS.
• IF YOU HAVE A SHOULDER INJURY, YOU SHOULD MAKE SURE
TO PRACTICE THIS POSE WITH CARE. IF YOU CANNOT RAISE
YOUR ARMS OVER YOUR HEAD WITHOUT EXPERIENCING
PAIN, MOVE ONLY WITHIN THE AREAS WHERE YOU DON’T
FEEL THE PAIN.
• KEEP YOUR GAZE STRAIGHT FORWARD IF YOU HAVE NECK
PAIN OF DIZZINESS.

11. TRIKONASANA
. DESCRIPTIONDESCRIPTION
TRIKONASANA IS USUALLY PERFORMED IN TWO PARTS, FACING LEFT, AND THEN
FACING RIGHT. THE PRACTITIONER BEGINS STANDING WITH THE FEET ONE LEG-
LENGTH APART, KNEES UNBENT, TURNS THE RIGHT FOOT COMPLETELY TO THE
OUTSIDE AND THE LEFT FOOT LESS THAN 45 DEGREES TO THE INSIDE, KEEPING THE
HEELS IN LINE WITH THE HIPS. THE ARMS ARE SPREAD OUT TO THE SIDES, PARALLEL
TO THE GROUND, PALMS FACING DOWN; THE TRUNK IS EXTENDED AS FAR AS IS
COMFORTABLE TO THE RIGHT, WHILE THE ARMS REMAIN PARALLEL TO THE FLOOR.
ONCE THE TRUNK IS FULLY EXTENDED TO THE RIGHT, THE RIGHT ARM IS DROPPED
SO THAT THE RIGHT HAND REACHES THE SHIN (OR A BLOCK OR ON THE FLOOR) TO
THE FRONT (LEFT SIDE) OF THE RIGHT FOOT, WITH THE PALM DOWN IF FLEXED. THE
LEFT ARM IS EXTENDED VERTICALLY, AND THE SPINE AND TRUNK ARE GENTLY
TWISTED COUNTERCLOCKWISE (I.E., UPWARDS TO THE LEFT, SINCE THEY'RE
ROUGHLY PARALLEL TO THE FLOOR), USING THE EXTENDED ARMS AS A LEVER,
WHILE THE SPINE REMAINS PARALLEL TO THE GROUND. THE ARMS ARE STRETCHED
AWAY FROM ONE ANOTHER, AND THE HEAD IS OFTEN TURNED TO GAZE AT THE LEFT
THUMB, SLIGHTLY INTENSIFYING THE SPINAL TWIST. RETURNING TO STANDING, THE
BEND IS THEN REPEATED TO THE LEFT.

12. BENEFITSBENEFITS
YENGAR CLAIMS PRACTICE OF THIS ASANA
IMPROVES THE FLEXIBILITY OF THE SPINE,
CORRECTS ALIGNMENT OF THE SHOULDERS;
RELIEVES BACKACHE, GASTRITIS,
INDIGESTION, ACIDITY, FLATULENCE;
MASSAGES AND TONES THE PELVIC ORGANS,
CORRECTS THE EFFECTS OF A SEDENTARY
LIFESTYLE OR FAULTY POSTURE, ASSISTS
TREATMENT OF NECK SPRAINS, REDUCES
STIFFNESS IN THE NECK, SHOULDERS AND
KNEES, STRENGTHENS THE ANKLES AND
TONES THE LIGAMENTS OF THE ARMS AND
LEGS.[57][PAGE NEEDED] A BOOK FROM
SIVANANDA YOGA VEDANTA CENTRE CLAIMS
THE ASANA CAN REDUCE OR ELIMINATE PAIN IN
THE LOWER BACK, TONE THE SPINAL NERVES
AND ABDOMINAL ORGANS, IMPROVE THE
APPETITE, DIGESTION AND CIRCULATION.[58]
[PAGE NEEDED] SWAMI SATYANANDA
SARASWATI CLAIMS THE ASANA STIMULATES

13. PRECAUTIONSPRECAUTIONS
THIS SIDE BEND MAY CAUSE ISSUES IN PRACTITIONERS
WITH LOWER BACK PROBLEMS.[60] FARHI[61][PAGE NEEDED]
WARNS THAT THOSE WITH POSTEROLATERAL DISC
HERNIATION MAY FIND THE TWISTING IN THIS ASANA
CHALLENGING THE BACK. IYENGAR[62][PAGE NEEDED]
ADVISES: THOSE PRONE TO DIZZY SPELLS, VERTIGO, OR
HIGH BLOOD PRESSURE DO NOT LOOK DOWN AT THE FLOOR
IN THE FINAL ASANA OR TURN THE HEAD; THOSE WITH
CERVICAL SPONDYLOSIS DO NOT LOOK UP FOR TOO LONG;
THOSE WITH A CARDIAC CONDITION PRACTISE AGAINST A
WALL AND DO NOT RAISE THE ARM, BUT REST IT ALONG THE
HIP; AND THOSE WITH STRESS-RELATED HEADACHES,
MIGRAINE, EYE STRAIN, DIARRHOEA, LOW BLOOD
PRESSURE, PSORIASIS, VARICOSE VEINS, DEPRESSION OR
EXTREME FATIGUE DO NOT PRACTISE THIS ASANA.
SATYANANDA SARASWATI[59][PAGE NEEDED] STATES THAT
THE ASANA SHOULD NOT BE PRACTICED BY THOSE

14. TADASANATADASANA
APPROACHAPPROACH
STAND WITH YOUR FEET TOGETHER. LINE UP YOUR HEELS BEHIND
YOUR SECOND AND THIRD TOES. (MOST PEOPLE WILL HAVE TO
TURN OUT THEIR HEELS A LITTLE.) FACE YOUR KNEECAPS OVER
YOUR TOES.
THE WEIGHT SHOULD BE EVEN ON EACH FOOT, FROM FRONT TO
BACK AND SIDE TO SIDE. TO DO THIS, GROUND DOWN, LIFT YOUR
KNEECAPS, AND ENGAGE YOUR QUADRICEPS MUSCLES. THEN
ISOMETRICALLY PRESS THE BACKS OF YOUR KNEES FORWARD—
BUT DON’T ACTUALLY BEND THEM—ENGAGING YOUR QUADS AND
HAMSTRING MUSCLES EQUALLY. HUG YOUR UPPER THIGHS
TOGETHER, THEN ISOMETRICALLY PRESS THEM AWAY FROM ONE
ANOTHER TO ACTIVATE BOTH YOUR ADDUCTORS (INNER THIGHS)
AND ABDUCTORS (OUTER THIGHS).
ASANAASANA
3. WITH YOUR ARMS ALONGSIDE YOUR BODY, TURN YOUR BICEPS
AND PALMS TO FACE FORWARD. ALIGN YOUR NECK SO IT FEELS
LONG AND EVEN ON ALL SIDES.
4. TAKE A BIG INHALE AND LIFT YOUR RIB CAGE EVENLY AWAY
FROM YOUR PELVIS; EXHALE AND HUG IN THE SIDES OF YOUR
WAIST TO CREATE LUMBAR (LOW-BACK) STABILITY
RETURNINGRETURNING
5. STAY HERE FOR A GOOD 10 BREATHS—OR MAKE THIS YOUR
WHOLE PRACTICE!

15. BRNEFITS
• THIS ASANA HELPS IMPROVE BODY POSTURE.
2. WITH REGULAR PRACTICE OF THIS ASANA, YOUR KNEES, THIGHS,
AND ANKLES BECOME STRONGER.
3.YOUR BUTTOCKS AND ABDOMEN GET TONED.
4. PRACTICING THIS ASANA HELPS ALLEVIATE SCIATICA.
5. THIS ASANA REDUCES FLAT FEET.
6. IT ALSO MAKES YOUR SPINE MORE AGILE.
7. IT IS AN EXCELLENT ASANA FOR THOSE WHO WANT TO INCREASE
THEIR HEIGHT IN THEIR FORMATIVE YEARS.
8. IT ALSO HELPS IMPROVE BALANCE.
9. YOUR DIGESTIVE, NERVOUS, AND RESPIRATORY SYSTEMS ARE
REGULATED.

16. GOMUKHASANAGOMUKHASANA
The name comes from the Sanskrit words Gow (, Go) meaning "cow", Mukha
(, mukha) meaning "face" or "mouth",[3] and Asana (, Āsana) meaning
"posture" or "seat".[4]
The word Go also means "light", so gomukh may refer to the light in or of the
head, or lightness of the head. The asana gets its name because the thighs
and calves of the person performing it resemble a cow's face, wide at one end
and tapering toward the other.

17. PROCEDUREPROCEDURE

18. PRECAUTIONS
STRENGTHENS THE FINGER JOINTS AND WRISTS,
PROMOTES MOBILITY OF THE SHOULDERS AND HIPS, WHILE
STRENGTHENING MUSCLES OF THE CHEST AND BACK.
IMPROVES A ROUNDED BACK AND SIDEWAYS CURVATURE
OF THE SPINE. FACILITATES DEEPER BREATHING.
STIMULATES KIDNEY FUNCTION, ACTIVATES THE BLADDER
AND THE DIGESTIVE SYSTEM, AND ALSO COUNTERS
DIABETES
BENEFITSBENEFITS
This exercise should not be practiced with injuries to the arms, hands or legs

19. USTRASANA
• 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.

21. 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.

22. PRECAUTIONS
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

23. BAKASANABAKASANA
1. Stand in the position of Tadasana.
2. After taking the position of Tadasana, come down to the Uttanasana position.
3. 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.
4. 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.
5. Now Bend your arms a bit (as much as possible).
6. Attempt to carry your left leg up within the air.
7. Fold your knee and take a look at to rest your left knee on the outer facet of your left arm.
8. 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.
9. There ought to be acceptable distance between each your hands, so it becomes easier for
you to balance your body on your hands.
10. Stay steady during this position for concerning 15-20 seconds, after that slowly-slowly
release.
11. Repeat this process three times a day.

25. BENEFITS
• 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.

26. PRECAUTIONS
• THOSE PEOPLE WHO ARE SUFFERING FROM CARPAL
TUNNEL SYNDROME, SCIATICA PAIN, SLIP DISC,
SPONDILITIS PROBLEMS AND WRIST INJURY ARE NOT
ALLOWED TO PRACTICE THIS ASANA. BE EXTRA CAREFUL
IF YOU HAVE SHOULDERS INJURY OR HAMSTRINGS WHILE
ATTEMPTING THIS POSE. IF YOU ARE A BEGINNER THEN
DON’T TRY THIS POSE IMMEDIATELY, AT FIRST START WITH
BASICS, WHEN YOU ARE MASTER IN THAT THEN GO FOR IT
.THIS IS AN ADVANCE ASANA SO TRY THIS ASANA UNDER
THE SUPERVISION OF A YOGA TEACHER.

27. LYING FORWARD
BEND(PAWANMUKTASANA)
• PROCEDURE
• LIE DOWN ON FLOOR IN SHAVASANA POSTURE.
• THEN BEND YOUR BOTH KNEE NEAR TO THE
STOMACH AS MUCH AS POSSIBLE.
• NOW EXHALE AND PUSH YOUR BOTH KNEE TO
TOUCH THE CHEST WITH BOTH HANDS BY
INTERLOCKING FINGERS UNDERNEATH THE
KNEE.
• AFTER THAT RAISE YOUR HEAD AND TOUCH
THE NOSE WITH THE KNEE. IF ONE IS NOT ABLE
TO PRACTICE SUCH POSE THEN ONE SHOULD
TRY TO COVER DISTANCE AS NEARER AS
POSSIBLE AND STAY FOR 10-30 SECONDS IN
SUCH POSTURE BY KEEPING BREATH OUT.
BENEFITS:
• THE PEOPLE WHO ARE SUFFERING FROM GAS
PROBLEMS, ACIDITY, ARTHRITIS PAIN, HEART
PROBLEMS AND BACK PAIN. IT ALSO HELPS FOR
REMOVING UNWANTED ABDOMINAL FAT.
CONTRA-INDICATIONS:
• HIGH BLOOD PRESSURE, SCIATICA, SLIP DISC,
ABDOMINAL SURGERY, HERNIA
• TESTICLE DISORDER, APPENDICITIS,
MENSTRUATION
Final pose

28. LYING BACKWARD BEND
DHANURASANA- DHANU MEANS A BOW. THE HAND HERE USED LIKE A
BOW-STRING TO PULL THE HEAD, TRUNK AND LEGS UP AND THE POSTURE
RESEMBLES A BENT BOW.
• PROCEDURE
• LIE ON YOUR STOMACH
• BEND YOUR KNEES AND HOLD YOUR ANKLES.
• BREATHING IN, LIFT YOUR CHEST OFF THE
GROUND AND PULL YOUR LEGS UP AND BACK.
• KEEP THE POSE STABLE WHILE PAYING
ATTENTION TO YOUR BREATH. YOUR BODY IS
NOW TAUT AS A BOW.
• AFTER 15 -20 SECONDS, AS YOU EXHALE,
GENTLY BRING YOUR LEGS AND CHEST TO THE
GROUND. RELEASE THE ANKLES AND RELAX
BENEFITS:
• STRENGTHENS THE BACK AND ABDOMINAL
MUSCLES
• STIMULATES THE REPRODUCTIVE ORGANS
• OPENS UP THE CHEST, NECK AND SHOULDERS
• TONES THE LEG AND ARM MUSCLES
• ADDS GREATER FLEXIBILITY TO THE BACK
• GOOD STRESS AND FATIGUE BUSTER
Final pose
Contra-indication
•low blood pressure, hernia, neck injury,
•pain in the lower back, headache,
•migraine or a recent abdominal surgery.

29. LYING SIDE BEND (ANANTASANA)- ANANTA IS A
NAME OF VISNU AND ALSO OF VISNU’S COUCH, THE SERPENT
SESA.
PROCEDURE
•LIE ON YOUR BACK.
• ROLL OVER ONTO THE RIGHT SIDE.
• BEND YOUR RIGHT ARM, AND BRING
YOUR RIGHT HAND UNDER YOUR HEAD
WITH THE FINGERS TOWARD YOUR CHIN.
•EXHALE, BEND THE LEFT KNEE, AND TAKE
HOLD OF THE LEFT BIG TOE WITH YOUR
LEFT HAND.
• STRAIGHTEN THE LEFT LEG TOWARD THE
CEILING AS MUCH AS POSSIBLE.
• MAINTAIN THE BALANCE ON THE SIDE
WITHOUT ROLLING.
•REPEAT LYING ON THE LEFT SIDE.
BENEFITS:
•HAMSTRING MUSCLES ARE PROPERLY
TONED.
•THE ASANA ALSO RELIVES BACKACHES
AND PREVENTS THE DEVELOPMENT OF
HERNIA.
Contra-indication
•Migraine, a recent abdominal surgery.
•Slip disc, Hernia

30. BALANCING BACKWARD BEND (DHANURASANA)
EKA MEANS ONE. PADA IS A LEG. URDDHAVA MEANS UPWARDS AND
DHANU A BOW.
PROCEDURE
•LIE SUPINE ON THE FLOOR. BEND YOUR
KNEES AND SET YOUR FEET ON THE
FLOOR, HEELS AS CLOSE TO THE SITTING
BONES AS POSSIBLE. BEND YOUR ELBOWS
AND SPREAD YOUR PALMS ON THE FLOOR
BESIDE YOUR HEAD.
•PRESSING YOUR INNER FEET ACTIVELY
INTO THE FLOOR, EXHALE AND PUSH YOUR
TAILBONE UP TOWARD THE PUBIS, FIRMING
(BUT NOT HARDENING) THE BUTTOCKS,
AND LIFT THE BUTTOCKS OFF THE FLOOR.
KEEP YOUR THIGHS AND INNER FEET
PARALLEL.
• WITH AN EXHALATION, LIFT YOUR HEAD
OFF THE FLOOR AND STRAIGHTEN YOUR
ARMS.
•STRETCH THE RIGHT LEG STRAIGHT, KEEP
IT AT AN ANGLE OF ABOUT 45 DEGREE
FROM THE FLOOR.
BENEFITS:
•STRENGTHENS THE ARMS AND WRISTS,
LEGS, BUTTOCKS, ABDOMEN, AND SPINE
Contraindications and Cautions
• Back injury
• Carpal tunnel syndrome
• Diarhea
• Headache
• Heart problems
• High or low blood pressure