Yoga

Basic Yoga positions and their benefits and precautions.

1. Yogasana Yogic positions for healthy living.

2. Objectives To know about pre-requisites of Yogasana To enlist different starting positions for Yogasana To understand the benefits and precautions of each Yogasana .

3. YOGA- PREREQUISITES OF YOGA Below 12 years of age Yoga postures should not be practiced for long duration and asanas are to be maintained for very short duration. Every day you should practice Yoga for at least 30 to 45 minutes to get maximum results. The best suited time to practice is early morning hours, but it can be practiced in the afternoon after following food restrictions. Food restrictions - stomach should be empty while practicing, that is you should consume solid food 3.5 hours before practicing and liquid 1 hour before. Place should be spacious, clean, airy, bright and away from disturbances.

4. PREREQUISITES OF YOGA Yoga should not be practiced on bare floor but keep mat or carpet below. Clothes should be comfortable, loose, clean. Undergarments are necessary. Yoga prefers vegetarian diet. But avoid spicy and hot diet as much as possible. Women should not practice Yoga during Pregnancy and menstruation. One should have faith in Yoga and what he is doing.

5. YOGA POSITIONS OR ASANA Asana system is the 3rd in ashtanga Yoga, yogasana help achieve physical health, control over mind and power of concentration. Yoga is different from exercise as it doesn't involve speedy movements, but instead very slow and steady movements. Yoga helps achieve relaxation which reduces stress & strain. Very few calories are consumed during Yogasana practice and metabolism rate of the body also drops which means reduced Aging Process. Less food is required as digestive power is increased.

6. YOGA POSITIONS Yoga asanas has 4 starting positions Supine Prone Sitting Standing

7. Asana in Supine Position

8. Asana in supine Shavasana Pawanmuktasan Naukasana Setubandhasana Halasana Sarvangasana Matsyasana

9. SHAVASANA

10. SHAVASANA It relaxes your whole body. Releases stress, fatigue, depression and tension. Improves concentration. Cures insomnia. Relaxes your muscles. Calms the mind and improves mental health. Excellent asana for stimulating blood circulation. Beneficial for those suffering from neurological problem, asthma, constipation, diabetes, indigestion.

11. CONTRAINDICATIONS & PRECAUTIONS Back injury or discomfort: Do this pose with your knees bent and your feet on the floor, hip-distance apart; either bind the thighs parallel to each other with a strap (taking care not to position the heels too close to the buttocks) or support the bent knees on a bolster. Pregnancy: Raise your head and chest on a bolster.

12. Pawanmuktasana

13. Pawanmuktasana Strengthens the back and abdominal muscles Tones the leg and arm muscles Massages the intestines and other organs in the abdomen Helps in digestion and release of gas Enhances blood circulation in the hip joints and eases tension in the lower back

14. Contraindications of Pawanmuktasana high blood pressure, heart problem, hyperacidity, hernia, slip disc, testicle disorder, menstruation, neck and back problems, and after the second trimester of pregnancy.

15. HALASANA

16. HALASANA- USES & INDICATIONS Improves the tone and strength of the back muscles as the back is folded, as well as the leg muscles and abdominal muscles. It also removes the rigidity of the back muscles. Improves the working of the spinal nerves, putting pressure on the nerves in the neck region which are predominantly sympathetic. Improves the function of the thyroid, parathyroid and pituitary glands. All of the other endocrine glands are regulated by these main glands and so the overall function of the endocrine system is improved. Gives a complete stretch to the spine which increases its elasticity and overall functioning. Stretches the shoulders.

17. HALASANA- USES &INDICATIONS Activates digestion and helps with constipation, improves the efficiency of all the abdominal organs such as the spleen, pancreas, liver and kidneys. The breathing movements of the diaphragm help to massage the abdominal organs. Activates the thyroid gland and thymus gland, stimulating metabolism and immunity. Calms the mind and reduces stress. Can induce states of pratyahara (sense withdrawal).

18. Halasana – Contraindications and cautions 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.

19. SETUBANDHASANA

20. INDICATIONS & USES Thyroid treatment: Providing appropriate stretch on the back leads to suitable massage to the neck. In fact, it helps to regulate the functions of thyroid gland thereby helpful in releasing thyroxin hormone. Relieves back pain: This asana provides the spine a backward movement and correct stretching, which is helpful in easing back ache and strengthens the back. Good for neck pain: The yoga pose removes strain from the neck. Good for tennis elbow: If one raises one’s back by holding his ankle, it exerts effective stretch on the elbow and may be helpful in treatment of tennis elbow. Healthy nervous system: Since this asana gives healthy and flexible spine thus good for the better health of the nervous system.

21. INDICATIONS &USES Good for mind and body: The yoga posture provides good health to nerves, which indirectly control the smooth coordination of body and mind. Massage the Colon: It facilitates suitable stretches and massages to the abdominal organs, especially the colon. Good for brain: It has calming effect to the brain thus helpful in reducing stress, depression and anxiety. Enhance digestion: It improves digestion. Osteoporosis: It is also suggested to those who have having the problems of Osteoporosis.

22. INDICATIONS & USES Good for asthma: It enlarges the horizon of chest and shoulder while performing. Accordingly, works upon the expansion of the lungs. Strengthens buttocks: This asana is effective in making the buttocks stronger. Menopause problems: It helps to ease out the problems related with menopause. Strengthens legs: The pose is good for weak and tired leg

23. CONTRAINDICATIONS & PRECAUTIONS One shouldn’t perform this pose if suffering from neck pain. In back injury, it should be avoided. Skip the yoga pose if one having knee pain. Avoid it during shoulder injury. Avoid turning your head right or left while you are in the pos

24. SARVANGASANA

25. SARVANGASANA The Jalandhar Bandha improves the function of the thyroid, parathyroid and pituitary glands due to the increase oxygen and blood. All of the other endocrine glands are regulated by the pituitary gland and so the overall function of the endocrine system is improved. This results in the improved functioning of all other systems of the body and the reduction of emotional and mental stress The digestive system is greatly improved due to the increase in blood circulation and drainage of stagnant blood.

26. INDICATIONS & USES The lung capacity is increased as the diaphragm, which is the muscle of respiration, has to work against gravity in this posture, this helps in the abdominal respiration and is therefore helpful in the treatment of asthma. Toxins in the respiratory system are drained thereby improving the respiratory system Prevents and cures varicose veins. Detoxification of the body due to improved efficiency of the organs of the body which leads to youthfulness and anti-ageing effects

27. INDICATIONA &USES Normalizes body weight due to its effect on the thyroid. Due to the effect this asana has on the hormonal system, particularly the thyroid, it balances the circulatory, digestive, reproductive and nervous system. Due to the increased blood flow to the head the mind is tranquilized, stress and psychological disturbances are removed. The increased blood flow can be beneficial for those who suffer from headaches, though it should not be practiced at the time of headache.

28. INDICATIONS & USES Increases energy and has a positive effect on all the body systems. Safe and easy to perform. Stagnant blood from the lower regions of the body, i.e. legs and abdomen is drained to the heart thereby improving the supply of fresh blood to these parts and the whole circulatory system. Blood supply to the head area i.e. brain, eyes, ears, nose and throat is improved thereby improving their functioning. Therefore all of the pelvic and abdominal area circulation, ear, throat and nose ailments are improved.

29. INDICATIONS & USES The thymus gland is stimulated which boosts the immune system. It balances the parathyroid glands which ensures regeneration and normal development of the bones. It releases the normal gravitational pressure from the anus muscles which helps with haemorrhoids . The nerves passing through the neck are toned and the neck flexibility is increased.

30. Indications & uses Benefits for women: It is beneficial for the reproductive system as there is fresh blood to the pelvic region as the stagnant blood is flushed from the organs and therefore increased efficiency of the reproductive organs. It strengthens the uterine ligaments as the gravity acting on the ligaments in Sarvangasan is in the opposite direction. It improves the functioning of the ovaries. It helps to balance the moods and calm the mind.

31. Therapeutic applications Thyroid disorders Asthma Reproductive problems Headache Haemorrhoids Varicose veins Prevention of cough and colds Diabetes

32. Precautions and Contra-indications: Should not be performed by people suffering from high blood pressure, heart conditions or brain diseases. Should be avoided during menstruation and pregnancy. enlarged thyroid, enlarged spleen or liver as well as cervical spondylitis, slipped disc, headache and weak blood vessels in the eyes.

33. NAUKASANA

34. INDICATIONS & USES Lose belly fat: The boat pose asana facilitates suitable stretching, compressing and relaxation to the abdominal region thus good to burn belly fat if practiced on regular basis. It is one of the effective asanas for flat body. Slim waist: Navasana is good to reduce fat around the waist. Good for Kidney: It strengthens the kidney and tones it. Navel displacement: It helps to place the navel at the appropriate position. Gastric juices: It is good for secretion of gastric juices and effective for digestion process and stimulates peristaltic movement of the intestine.

35. INDICATIONS & USES Strengthens the abdominal muscles: Navasana strengthens the abdominal muscles as it gives an appropriate stretching to the stomach wall. Treat diabetes: The advanced variation of boat pose helps to secrete pancreatic juices thus regulates the function of pancreas and cure diabetes. Develop six pack abs: It is a quite powerful yoga pose and gives a considerable stretching to the abdominal muscles. Practice on regular basis for a longer period of time helps to develop six pack abs. What’s the use of going Gyms foe six pack abs when it is possible through natural means i.e. Yoga. Improves blood circulation: Navasana helps to improve blood circulation by burning the additional fats in the arteries and veins.

36. INDICATIONS Healthy kidney: If the advanced asana performed in the presence of a Yoga expert, it helps to cure kidney problems. S Strengthens back muscles: It is helpful to make weak back muscles stronger. Good for hormones: More or less, it strengthens all the systems of the body like muscular, digestive, circulatory, nervous and hormonal systems. Remove lethargy: It removes toxins from the body and makes the body active and energetic.

37. CONTRAINDICATIONS & PRECAUTIONS Hernia: People suffering from hernia should practice only after consulting a Yoga expert. Spinal injuries: Don’t practice this yoga with spinal problems. Blood pressure: Avoid if you are experiencing high blood pressure, severe headache and migraine. Asthma: Avoid it while having asthma. Heart patients: If somebody has heart problems, it is better to skip the Yoga pose.

38. CONTRAINDICATIONS & PRECAUTIONS Pregnancy: Don’t practice it during pregnancy and MC period. Hip joint pain: Patients suffering from hip joint pain and arthritis shouldn’t practice it. Migraine: It should be avoided if one having severe headache and migraine. Diarrhea Heart problems Insomnia Neck Injury

39. MATSYASANA

40. INDICATIONS & USES Stretches the deep hip flexors (psoas) and the muscles (intercostals) between the ribs Stretches and stimulates the muscles of the abdomen and front of the neck Stretches and stimulates the organs of the abdomen and throat Strengthens the muscles of the upper back and back of the neck Improves posture

41. THERAPEUTIC APPLICATIONS Constipation Respiratory ailments Mild backache Fatigue Anxiety Menstrual pain

42. CONTRAINDICATIONS & PRECAUTIONS High or low blood pressure Migraine Insomnia Serious lower-back or neck injury

43. Asana in Prone Position

44. ASANAS IN PRONE Bhujangasana Ardha - shalabhasana Dhanurasana Makarasana

45. Bhujangasana

46. Indications and uses Helps to remove backache and neck ache as well as keeping the spine supple and healthy. By arching the spine blood circulation is increased to that region toning the nerves along the spinal column and improving the communication between the brain and the rest of the body. The pressure on the abdomen is also beneficial to the abdominal organs and in particular the digestive organs, it stimulates the appetite, relieves flatulence and constipation. Tones the kidneys which help with purification of blood, removing any stagnant blood and improving the health of the whole body.

47. INDICATIONS & USES Tones the liver, making it beneficial for those with a sluggish liver. Helps the functioning of thyroid gland, which is responsible for metabolic activities. Expands and opens the chest which encourages deep breathing as well as helping to correct rounded shoulders. Useful for slipped disc and sciatica as it relieves the pain and can also relocate the slipped disc. In normal day-to-day life we do a lot of forward bending but not much backward bending, therefore it is good to practice for a healthy back and to give general balance to the body.

48. INDICATIONS &USES Tones the ovaries and the uterus and helps to alleviate gynaecological disorders such as leucorrhea (irregular vaginal discharge due to an imbalance in oestrogen), dysmenorrhoea (painful menstruation) and amenorrhoea (absent menstruation). Strengthens the adrenal glands which is responsible for secretions of adrenaline, cortisol and other stress hormones, the balancing effect on the hormone secretions is the benefit of asanas.

49. THERAPEUTIC APPLICATIONS Back ache Neck pain Gynaecological disorders Anorexia Flatulence Constipation Sluggish liver Impure blood Stress Slipped disc

50. CONTRAINDICATIONS & PRECAUTION CONTRAINDICATIONS severe problems of the spine, stomach ulcers, hernias or pregnant women. surgeries of spine, brain, abdomen, heart and lungs Heart diseases PRECAUTIONS stiff backs menstruation

51. ARDHA-SHALABHASANA

52. INDICATIONS & USES Stimulates the parasympathetic nerves in the lower spinal region. Removes the pressure on the sciatic nerve and gives relief from backache and slipped disc (however it should be practiced with caution for those suffering from slipped disc). Improves the function of the abdominal organs especially the lower abdomen Improving peristalsis in the large intestine and especially in the large portion of the colon.

53. INDICATION & USES Improves appetite. Improves the strength of the thigh and abdominal muscles and Improves blood supply to the lower back and neck muscles, relieving stiffness in this region.

54. THERAPEUTIC APPLICATION Mild sciatica. Mild slipped disc. Constipation. Anorexia. Back ache.

55. CONTRAINDICATIONS & PRECAUTIONS PRECAUTIONS slipped disc or any other severe spinal problems. CONTRAINDICATIONS Any recent abdominal surgery, Hernia or prolapse. Pregnancy or menstruation.

56. DHANURASANA

57. INDICATIONS & USES The body weight is balanced on the abdominal muscles and they are given pressure so that the intra-abdominal organs, i.e. stomach, liver, spleen, pancreas and intestines are massaged by the change in pressure. It also improves the secretions of these organs. It improves the peristalsis of the intestine and relieves constipation. The blood flow to the abdominal organs is also improved. Sluggishness of the liver is removed as is dyspepsia. With regular practice it will reduce the fat around the abdomen and thigh areas.

58. INDICATIONS & USES This asana creates strength in the muscles of the spinal cord and the nerves of the back. It helps to realign the spine. It also strengthens the muscles of the arms and thighs. It widens and opens the chest area thereby improving respiration, relieving asthma and bronchitis. It is helpful for breast development and helps improve posture by removing hunching of the upper back and shoulders.

59. INDICATIONS & USES There is an improvement in the circulation of lymph and blood throughout the body especially the arms and legs due to the toning of the muscles. Tones the adrenal glands and balances their secretions. Massages the kidneys. Stimulates the sympathetic nervous system. Helps to treat menstrual disorders, incontinence and constipation.

60. THERAPEUTIC APPLICATIONS Diabetes. Incontinence. Colitis. Menstrual disorders. Asthma. Constipation

61. CONTRAINDICATIONS & PRECAUTIONS Diseases of the backbone. Recent abdominal surgery, Hernia or ulcer in the stomach T.B. Pregnancy and menstruation.

62. MAKARASANA

63. INDICATIONS & USES Relaxation of entire nervous system, body and mind. Gives extra relaxation to the back region. Relieves stress on the body and mind. Reduces tension. Relaxes the muscles which lead to a decrease in the demand for blood and oxygen, giving the circulatory and respiratory systems a break. Beneficial for all stress related ailments. Relieves stress and fatigue. Decreases blood pressure.

64. THERAPEUTIC APPLICATION All stress related diseases. Fatigue. High blood pressure. Heart complaints. Stress. Anxiety. Insomnia

65. CONTRAINDICATIONS & PRECAUTIONS Avoid going to sleep.

66. Asana in Sitting Position

67. ASANAS IN SITTING Padmasana Vajrasana Gomukhasana Sukhasana , Siddhasana Paschimottasana Yogmudrasana

68. PADMASANA

69. BENEFITS AND INDICATIONS Keeps the backbone erect, thereby improving its function Helps in stabilizing pulse beats. Helps to reduce the strain on the muscles Reduces strain on heart. Breathing slows down. Helps to achieve concentration of mind.

70. PRECAUTIONS AND CONTRAINDICATIONS Damage to your knees, ankles or hips through an accident or through arthritis, avoid this asana as the joints will be strained.

71. SIDDHASANA

72. BENEFITS AND INDICATIONS It is one of the important Asana used for meditation. One can maintain this position for a long duration. Makes spinal column straight and steady. In  Siddhasana , the heel is kept pressed against the  Muladhara This ensures that the energy currents flow upwards towards the spine. This Asana gives the control over sex urge and the sexual functions. It stabilizes the nervous system.

73. SUKHASANA

74. Amplifying your state of serenity and tranquility Broadens your collarbones and chest Calming your brain Eliminating stress, anxiety and mental exhaustion Improving alignment Lengthening your spine Opening your hips Promoting inner calm Reducing fatigue Strengthening your back Stretching your ankles and knees

75. Soothes and relaxes your mind. Alleviates high levels of stress and anxiety. Relieves hip tension.

76. VAJRASANA

77. BENEFITS AND INDICATIONS Alters the flow of blood and nervous impulses in the pelvic region and strengthens the pelvic muscles. Increases efficiency of the entire digestive system. It aids in digestion immediately after eating. This is the only asana that can be practiced after a meal, ideally for ten minutes. It is an important meditation posture because the body becomes upright and straight with no effort. The mind and body becomes stabilized and hence it is one of the recommended asanas for pranayam , concentration and meditation.

78. BENEFITS AND INDICATIONS Stimulates the vajra nadi and redirects sexual energy. The special fold of the legs forms a bandha . This bandha controls the blood circulation from the waist downwards which is the reason this asana is recommended after Shirshasan . It also means that there is increased blood circulation in the abdominal area. Therapeutic Applications: Weak digestive system

79. CONTRAINDICATIONS AND PRECAUTIONS Injured Ankles or Knees Ligaments : This pose can be hard on the knees and the ankles if one is not flexible with these muscles and joints. This pose should not be practiced if one is suffering from injured ligaments at the ankles or at the knees. Arthritis in Knees : Not to be practiced by people who have severe arthritis of the knees. Runners with Hamstring or Calf Injury : Runners should avoid this if they have injury in their hamstrings or the calves.

80. PRECAUTIONS AND CONTRAINDICATIONS Hernia or Ulcers : Those suffering from hernia or intestinal ulcers should take medical advice and guidance before practicing this and should perform this pose with a trained yoga teacher. The pressure on the anus in this pose may bring unwanted pressure to the intestine.

81. GOMUKHASANA

82. BENEFITS AND INDICATIONS Helps induce relaxation Stimulates kidneys Pelvic and reproductive organs are toned with regular practice. Relieves ailments like high blood pressure, diabetes and sexual malfunction. Stetches yor hips, thighs, ankles and chest, shoulders, anterior deltoid, triceps, inner armpits and latissimus dorsi . Muscles of low back, hips and knees are properly stretched and hence helps to relieve back pain, sciatica and rheumatism.

83. PRECAUTIONS AND CONTRAINDICATIONS Shoulder pain, knee pain and neck pain. If you suffer from backaches, it is best to consult a doctor before you do this asana, and practice only under the supervision of a certified yoga instructor.

84. PASCHIMOTTANASANA

85. BENEFITS AND INDICATIONS It stretches the muscles of the back side of the body from head to the ankles. Improves the flexibility of the lumbar region, the hips and thigh (back side of thighs and calves). It contracts the muscles of the anterior part of the body. This creates pressure on the thorax and abdomen, improving the process of respiration and the functions of the intra-abdominal glands, especially the secretions.

86. Improves the blood circulation in the back region and tones the spinal nerves. Improves alignment of the vertebral column. Removes the fat from the hips, the abdomen and thigh region. Benefits for Women: Menstrual disorders Therapeutic Applications: Weak digestion, sluggish liver, diabetes, colitis, kidney problems

87. PRECAUTIONS AND CONTRAINDICATIONS People who suffer from slipped disc or sciatica should not practice this asana or those who have had recent abdominal surgery.

88. YOGMUDRASANA

89. BENEFITS AND INDICATIONS Applies pressure to the intestines, liver, spleen and other internal organs increasing the blood circulation to those areas and therefore improving their function. Regulates the functioning of the adrenal glands. Tones the pelvic muscles and the sciatic nerves. Alleviates disorders of the female and male reproductive organs. Relieves constipation. Helps eliminate anger and is very cooling for the brain.

90. PRECAUTIONS AND CONTRAINDICATIONS Those with weak knees should practice this posture with caution. Slipped disk or severe spinal column problems should avoid this asana. Should be avoided by people suffering from vertigo. Abdominal surgery.

91. Asana in Standing Position

92. ASANA IN STANDING TRIKONASANA PADHASTANASANA TADASANA UTKATASANA UTTANASANA

93. TRIKONASANA

94. BENEFITS OF TRIKONASANA Stimulate and improve the function of blood through the entire body. Strengthens and stretches the hips, back, arms, thighs and leg. Reduces blood pressure, stress and anxiety. Cure indigestion. Gives flexibility to groins, hamstrings and hips. Transactional calm the mind.

95. BENEFITS AND INDICATIONS Function of hips, knee, ankle and shoulder is improved as well as the abdominal, back side of thigh, calf and scapular muscles. Helps maintain proper balance of the body, removes fat from the waist. Improves the appetite and improves the efficiency of the digestive system. Strengthens the nervous system.

96. BENEIFTS AND INDICATIONS Improves coordination between the nervous systems and the musculoskeletal system. Strengthens the pelvis and tones the reproductive organs. Loosens the hip joints and strengthens the knees. Opens and develops the chest. Stimulate the function of kidney. Helps to remove fats from the waist and thighs. This asana improve the balance and increases concentration.

97. THERAPEUTIC APPLICATIONS CONSTIPATION DEPRESSION DIGESTIVE PROBLEMS

98. PRECAUTIONS Low or High blood pressure patient should not practice trikonasana . Those suffering from back and spinal injuries should not perform trikonasana . Practice under expert guidance and consult a doctor before practice asana. Especially pregnant women if there are any complications.

99. UTKATASANA

100. BENEFITS AND INDICATIONS Tones the leg muscles excellently Strengthens hip flexors, ankles, calves, and back Stretches chest and shoulders Reduces symptoms of flat feet Stimulates the heart, diaphragm, and abdominal organs

101. PRECAUTION AND CONTRAINDICATIONS Low blood pressure Insomnia Headaches Low back pain.

102. PRECAUTION AND CONTRAINDICATIONS 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.

103. PADHASTASANA

104. BENFITS AND INDICATIONS Strengthens the thighs and calves as well as the lower back. Improves posture and balance. Improves the ability to sustain forward bending poses for a longer period of time. It helps to control digestive problems.

105. CONTRAINDICATIONS hypertension heart problem lower back pain spinal problem.

106. TADASANA

107. BENEIFTS AND INDICATIONS Improves posture Strengthens thighs, knees, and ankles Increases awareness Steadies breathing Increases strength, power, and mobility in the feet, legs, and hips Firms abdomen and buttocks Relieves sciatica Reduces flat feet Develops strength and flexibility simultaneously, especially in the spine

108. BENEFITS AND INDICATIONS Relieves tension, aches, and pains throughout the body Improves blood circulation Encourages healthy digestion and elimination Leaves you feeling refreshed and rejuvenated Expels dullness and depression Harmonizes the body and mind Increases energy and enthusiasm

109. CONTRAINDICATIONS Low Blood Pressure (if pose held too long): as the blood may begin to pool in the lower half of the body, causing dizziness Pregnancy: keep feet hip distance, or wider, apart Knock Knees: Bring heels slightly apart