Asana Asanas for internship in your country to country in the top 😜s.pptx

Asan

1. The traditional number of asanas is the symbolic 84. Some of the important asanas are: Sukhasana Tadasna Vajrasna Trikonasna Ardha matsyasana Pashchimottanasana Gomukhasna Bhujangasana TYPES OF ASANAS

2. Shavasana Shalabhasna Chakrasna

3. Sukhasana

4. What is Sukhasana?  Sukhasana is also known as the easy sitting pose . It can be performed by people of all age groups. The name Sukhasana is derived from the word “sukham” which means easy, comfortable or joyful. This is a simple pose and can be performed by beginners with ease. You need not necessarily be empty stomach to perform it.  

5. How to do it?   The steps to be followed are:  Firstly, spread a mattress or yoga mat on the floor and sit on it.   Then, fold your left leg ensuring it touches the right thigh.  After that, fold the right leg ensuring it touches the left thigh.  Place your hands around the knees.  The palm should face upwards, and the thumb and forefinger should form a loop.  You have to then ensure that your head and body are straight.  The spine should remain erect, and the breathing should be normal.

6. Benefits of Sukhasana:   Relieve from lower back pain Relieve from high blood pressure Controls Cholesterol Aids in weight management Helps strengthen the core muscles Sitting cross-legged might improve mental integration

7. Risks/Contraindications of Sukhasana  Sukhasana should be avoided with the following conditions:  Knee injuries  Spinal disc problems  Hip injuries  

8. What is Tadasana?  ‘Tadasana’ is a Sanskrit term made up of two words where ‘tada’ implies ‘palm’ and ‘asana’ signifies ‘posture’. The Tadasana posture is the physical embodiment of standing strong like a tree or a vast mountain.

9. How To Do Tadasana? Following are the steps to perform Tadasana: Stand upright, keeping a distance of 2 inches between your feet. Inhale and lift your arms in front, leveling up to your shoulders. Lock the fingers of both hands together and then slowly rotate your wrist outwards Now inhale and lift your hands above the head While lifting your arms, also lift your heels off the ground, balancing your entire body weight on your toes Be in this position for 20 - 30 seconds or as long as you are comfortable Now slowly bring your heels down Exhale and release your fingers Now draw your arms down and return to the initial position

10. Benefits of Tadasana 1. Enhances Your Posture 2 . Assist In Increasing Height 3. Boosts Mental Awareness 4. Promotes Breathing 5 . Aids In Weight Loss

11. Precautions/Contraindications In case, you are afflicted with the following conditions, do not practice Tadasana without consultation with your treating doctor. Insomnia Low blood pressure Headache Dizziness or lightheadedness Joint, back, or shoulder problems

12. Vajrasana

13. Steps: Sit with your legs stretched straight in front of you. Now, fold both the legs and sit in a kneeling position. Keep the hips on the heels; the toes should point out behind you, and your big toes should touch each other at the back. Keep your head, neck, and spine in a straight line. Place your palms on your thighs, facing upwards. Hold this pose for about 30 seconds, according to their comfort level.  Exhale and relax. 

14. Benefits of  Vajrasana Enhances blood circulation in the lower abdomen,  improving digestion . Relieves excessive gas and pain in the stomach region. Strengthens the nerves of legs and thighs.  Makes knees and ankle joints flexible, preventing certain rheumatic diseases. Keeps the neck and spine aligned and erect, without much effort, enabling easy energy flow in the back. Helps in  relieving back pain.

15. Precautions: Some physical conditions put restrictions on us. In the following cases, people should consult their doctors before doing Vajrasana. Those who have acute trouble or stiffness in foot, ankle, and knees. Those with a slipped disc . 

16. trikonasana

17. What is Trikonasana- The Triangle Pose ? Trikonasana is generally considered as a good warm-up exercise to improve general health. The asana is pronounced as Tree- kone -nah- sah -nah  (Trikonasana)

18. How to do Trikonasana? Stand straight with your legs apart. Inhale. Raise your right hand straight above your head. The right arm should be parallel to the right ear.  Exhale Simultaneously, slide your left arm down along your left leg till your fingers are at your ankle. At this point, your right arm must be horizontal. Hold the pose with your knees and elbows straight. Hold the position for 30 seconds.  Straighten yourself and stand erect. Repeat the posture on the other side.

19. B enefits of Trikonasana:  Trikonasana may help improve the blood circulation in the entire body, thus helping to keep the organs functioning optimally. It may be beneficial in reduction of blood pressure, stress and anxiety issues and improving the lung capacity. It may help strengthen the waist and the back muscles.  Outstretching the hands in trikonasana may improve the strength and flexibility of the arms.

20. Risks of Exercise  One must not overstretch while bending sideways. Do not push beyond your limits.  Patients suffering from slip disc should not practice this asana.  People who have had any surgery in the abdominal region in the recent past should not do trikonasana. 

21. Ardha matsyasana – The Half-twist Posture The name Ardha matsyasana is derived from the Sanskrit words “ardha” (half), “matsya” (fish), and “asana” (posture). Vakrasana is another name for this asana .

22. How To Do Ardha Matsyasana Sit erect with your legs stretched out. Make sure that your feet are placed together and your spine is absolutely erect. Now, bend your left leg such that the heel of the left foot lies next to the right hip. You could also keep the left leg stretched out if you like. Then, place the right leg next to the left knee by taking it over the knee. Twist your waist, neck, and shoulders towards the right, and set your gaze over your right shoulder. Make sure your spine is erect. There are many ways you can place your arms to increase and decrease the stretch. But to do it simply, you can place the right hand behind you, and the left hand on the right knee. Hold the pose for a few seconds, about 30 to 60 as you breathe slowly, yet deeply. Exhale and release the right hand, and then the waist, chest, and finally the neck. Relax as you sit straight. Repeat the steps on the other side, and then exhale and come back to the front.

23. Benefits of the Ardha Matsyasana This asana makes the spine more flexible . It tones the spinal nerves and improves the way the spinal cord functions. This asana helps  relieve stiffness  and back pain from between the vertebrae. This asana helps to cure a slipped disc . Getting into a twist massages the abdominal organs, therefore increasing the digestive juices and increasing the functioning of the digestive system. The asana helps to relieve stress and tension that is trapped in the back.

24. Precautions This asana must be avoided during pregnancy as it entails a strong twist at the abdomen. People who have recently undergone abdominal, heart or brain surgeries, should not practice this asana. Those with a hernia or peptic ulcers must do this asana carefully and under the supervision of a certified yoga instructor.

25. paschimottanasana

26. What is Paschimottanasana?  Paschimottanasana is a seated forward bend yoga. In this Yogasana, the entire back of the body from head to heels, including the spinal column, is deeply stretched. This benefits spine mobility and overall flexibility. It adds to the calmness of the mind and reduces anxiety. What are the different names for Paschimottanasana?  Paschimottanasana is a Sanskrit name that means west stretching pose . It is also called seated forward bend, seated forward fold.

27. How to do Paschimottanasana? Sit up with the legs stretched out straight in front of you, keeping the spine erect and toes bent toward you. Breathing in, raise both arms above your head and stretch up.

28. Breathing out, bend forward from the hip joints, chin moving toward the toes. Keep the spine erect focusing on moving forwards towards the toes, rather than down towards the knees. Place your hands on your legs, wherever they reach, without forcing. If you can, take hold of your toes and pull on them to help you go forward.

29. Paschimottanasana Benefits It is important to keep back muscles strong and flexible to avoid any serious injuries while also ensuring the natural range of motion of the legs. Maintaining the posture in paschimottanasana requires you to suck in your belly and then bend forward. This posture, therefore, helps in targeting your belly fat . Reduces anxiety: By performing the paschimottanasana for a few minutes regularly, you can see visible improvements in your levels of anxiety. Helps in correcting a bad posture: Practicing the asana will correct your posture by engaging your whole upper body that will straighten your neck and spine . This posture increases the blood flow and will get your lower energy centres in the body to induce a good night’s sleep.

30. precautions While performing the asana, these people should be cautious: People who have a back  disc-related issue should not go all the way down to touch their toes. Instead, they should keep their back concave. People who have abdominal pain should not do this asana without a soft pillow under their belly. Even then, they should not attempt to go all the way down. Pregnant women should also keep their abdomen soft and feet apart. These women shouldn’t attempt to go all the way down either.

31. gomukhasana

32. Gomukhasana (cow face pose) A Sanskrit word, Gomukhasana literally translates into a cow face posture (go – cow, mukha – face, asana – pose). A seated yoga posture, Gomukhasana can be performed along with a set of different seated asanas. It helps stretch the arms, shoulders, and chest. Requiring the practitioner to sit erectly, it also enhances one’s posture.

33. How to do Gomukhasana? 1. Sit on the yoga mat with your back straight and legs extended in front of you. Put your feet together and place your palms next to your hips. 2. Bend your right leg and place the right feet under your left buttock. 3. Raise the left arm above your head and bend the elbow. Simultaneously, bring the right arm behind your back and interlock both hands.

34. 5. Take deep breaths and stay as long as you are comfortable. 6. Now, as you exhale, release your arms.

35. Benefits of Gomukhasana: 1. Cures sciatica 2. Helps in high blood-pressure 3. Strengthens muscles of ankles, hips, thighs, shoulders, triceps, inner armpits and chest 4. Cures stiff shoulders 5. Stimulates kidneys 6. Beneficial for those with bad posture 7. Reduces stress and anxiety 8. Strengthens back muscles

36. Contraindications: 1. Shoulder pain or injury: If you are experiencing excessive shoulder pain, refrain from doing Gomukhasana. 2. Pain in any of the related body parts: It is advisable not to do the asana when any of the body parts which are stretched while doing the posture are in heavy pain 3. Soft tissue injury in leg: Soft tissue injury means the damage of muscles. It generally arises from a sprain 4. Pain in thighs

37. bhujangasana

38. What is Bhujangasana? Bhujangasana  (Cobra Stretch) comes from the word  bhujanga  meaning cobra or snake and asana meaning pose.  Bhujangasana  is also known as Cobra Stretch. It is a pose that you do while lying down on your stomach. It gives your body (especially the back), a good stretch that melts your stress away almost instantly!

39. Bhujangasana Steps Lie down on your stomach with your toes flat on the floor, rest your forehead on the ground. Keep your legs close together, with your feet and heels lightly touching each other. Place both hands in such a way that palms are touching ground under your shoulders, elbows should be parallel and close to your torso. 

40. 3. Taking a deep breath in, slowly lift your head, chest and abdomen. Keep your navel on the floor. 4. Pull your torso back and off the floor with the support of your hands. Make sure that you are putting equal pressure on both the palms. 5. Maintain the pose while breathing evenly for 4-5 breaths.  6. Now, breathe out, and gently bring your abdomen, chest, and head back to the floor and relax.

41. Benefits of Bhujangasana Opens up the shoulders and neck to relieve pain Tones the abdomen Strengthens the entire  back and shoulders Improves flexibility of the upper and middle back Improves blood circulation Reduces fatigue and stress Useful for people with respiratory disorders such as  asthma

42. precautions Don't put too much pressure on yourself when practicing it Make sure your arms aren't straight. Maintain an outward angle with your elbows See a yoga expert if you suffer from any medical condition Avoid hurting your back while trying to raise your body too high

43. SHAVASANA

44. WHAT IS SHAVASANA? This pose gets its name from the similar posture of a dead body. It is a position of rest and relaxation, and is usually practiced towards the end of a  yoga  session – a session that typically begins with activity and ends in rest; a space or pause when  deep healing  can take place. Yoga is not only a collection of complex poses or asanas but many of its movements are focused on attaining relaxation before commencing or after completing the routine. Relaxations asanas may look easy but they require a level of consciousness needed to release the tension from muscles.

45. How to do the Shavasana? Lie flat on your back, preferably without any props or cushions. Close your eyes. Keep your legs comfortable apart and let your feet and knees relax completely. Place your arms alongside, yet a little spread apart from your body. Leave your palms open. Taking your attention to different body parts one by one, slowly relax your entire body. Keep breathing slowly, gently, deeply and allow your breath to relax you more and more. Drop all sense of hurry or urgency or any need to attend to anything else. Just be with the body and the breath. Surrender the whole body to the floor and let go. When you feel complete, slowly and gently open your eyes.

46. Benefits This posture brings a deep, meditative state of rest, which may help in the repair of tissues and cells, and in  releasing stress . This posture leaves you in a state of rejuvenation. It is the perfect way to end a yoga session. It helps reduce blood pressure, anxiety, and insomnia. This is an excellent way to  reduce the Vata dosha (imbalance of the air element) in the body.

47. Precautions While anyone can perform Corpse Pose, here are some precautions you should follow: Do not practice this asana at a place where there are noise or external disturbances. Do not try to move your body while practicing Shavasana as doing so can defeat the purpose of asana which is to experience peace. Do not try to fall asleep while doing this asana. If you do then there is no harm, but make sure you are in a safe place. If you close your eyes during the day and do regular practice of Corpse Pose, you will get peace of mind, and your eyes, face, neck, shoulders, and back will also get strength and muscles will also be strong. The regular practice of Corpse Pose can help you bring peace and agility.

48. shalabhasana

49. What is Shalabhasana?  Shalabhasana, or the locust pose, is derived from the words  salabha,  meaning a grasshopper (locust) and asana, meaning posture. Shalabhasana is known for the backward bending of the spine.   This asana strengthens the lower back, legs, hips, and arms and relieves back pain.

50. How to do it?  Lie on your stomach and place your chin on the floor.  Place the arms under the belly.  The hands are under the thigh, palm facing downward.  Breathe in and press the palms against the mat.  Keep the legs straight and raise the legs as high as comfortable.  Hold this pose and keep breathing.  Breathe out, return to the starting position, and relax.

51. benefits Shalabhasana yoga pose strengthens the muscles of the body. Shalabhasana pose is a good pose to practice  stretching  in the shoulders, chest, belly, thighs, abdominal organs, and back muscles. Practicing locust pose improves the blood circulation resulting in the circulation of newly oxygenated blood. Shalabhasana Locust pose boosts the function of the nervous system and enhances its activity. Practicing locust pose causes suitable massage of the abdominal organs and may help in overcoming many diseases and disorders while boosting healthy digestive function and relieving gastric trouble. Practicing shalabhasana may help in burning fat and aiding fat loss. Practicing locust pose can be helpful in rectifying neck pain, strengthening the neck muscles, and repairing the defects in the neck joints.

52. precautions Those suffering from  Sciatica pain , slip disc problem, back injury, or acute back pain should not practice shalabhasana. Those who have high blood pressure or asthma should not practice shalabhasana. Do not practice shalabhasana if you are having a headache. Do not practice shalabhasana if you face any sharp pain while practicing the posture. Do not practice the shalabhasana yoga pose if you’ve had abdominal surgery.

53. chakrasana

54. What is chakrasana? The word Chakrasana comes from the words ‘chakra’ meaning wheel and ‘asana’ meaning posture. It is also known as Bridge Pose, or the Full Wheel Pose, and is an advanced level pose. Chakrasana pose gets its name from the semi-circular position that your body assumes while performing this asana- that of a wheel. The Chakrasana yoga pose stretches the muscles in your chest, shoulders, hamstrings and spinal extensors. 

55. How to do it? To begin the Chakrasana yoga pose, lie comfortably on your back. Position your hands on the floor above your shoulders. Your fingers must face your shoulders. Now press on to your hands and lift the upper part of your body over the mat. 

56. Press into your feet and lift your legs, pelvis, and abdomen off the mat. Do this while activating your inner thigh muscles. Make sure you bring more weight to your palms. This helps protect your lower back from strain. Let your head hang in a stable and neutral position. Don’t let your neck strain.  Hold the pose for 5-10 seconds. 

57. benefits The spinal back bending position improves your spinal flexibility and prevents lower back stiffness and pain. This also prevents diabetes from progressing.  By activating and stretching muscles, Chakrasana strengthens them and prevents injuries and sprains.  Amongst the most important uses of Chakrasana is that it helps tone your abdomen and  reduces fat . It saves you from the risk of chronic obesity-related disorders such as heart diseases,  diabetes , and kidney problems. It treats respiratory disorders such as  asthma  and COPD. It improves your immunity and keeps your body healthy.

58. ‍Who should avoid Chakrasana? People who have recently suffered a back injury. Those who have  cardiovascular  problems. People who have high or low blood pressure. Those who suffer from migraine. People who have gastrointestinal issues at the moment. Those who have spinal problems.