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Yoga asan

1. YOGASANA 1.PADMASANA 2.BADDHA PADMASANA 3.PARVATASANA 4.UTTHITA PADMASANA 5.GARBHASANA 6.SIDDHASANA 7.SIMHASANA 8.GOMUKHASANA 9. PADANGUSTHASANA 10. VEERASANA 11. PASCHIMOTTASANA

2. 1.PADMASANA Padma = Lotus,  asana  = posture or pose or position Padmasana or Lotus position  is a cross-legged yoga posture which helps deepen meditation by calming the mind and alleviating various physical ailments. A regular practice of this posture aids in overall blossoming of the practitioner, just like a lotus; and hence the name Padmasana . In Chinese and Tibetan Buddhism, the Lotus pose is also known as  Vajra position.

3. HOW TO DO PADMASANA (LOTUS POSITION) 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.  

4. PADMASANA (LOTUS POSITION) FOR BEGINNERS If you have problem overlapping both your legs and sitting in Padmasana , you may also sit in  Ardha – Padmasana  (Half – Lotus pose) by placing any one leg on the opposite thigh. Continue doing so till you feel flexible enough to progress to Padmasana .

5. BENEFITS OF THE PADMASANA Improves digestion Reduces muscular tension and brings blood pressure under control Relaxes the mind Helps pregnant ladies during childbirth Reduces menstrual discomfort

6. CONTRAINDICATIONS OF THE PADMASANA Ankle or knee injury: Perform this pose only with the supervision of an experienced teacher.

7. MUDRAS FOR PADMASANA (LOTUS POSITION) 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.

8. 2.BADDHA PADMASANA (LOCKED LOTUS POSE) In Sanskrit the word “ Baddha ” means bound or locked. Baddha Padmasana is also known as locked lotus pose. Because the parts of the body, during in Baddha Padmasana , are firmly locked up and solidify to reinforce its steadiness, during this posture, the toes are grasp by the fingers, along with the arms crossed from behind. This pose is the advance level of Padmasana . At first you have to master in Padmasana and other basic asana, after that you can practice this Asana. In your first attempt if you are not able to perform this asana, then do as much as you can, don’t force yourself for performing this Pose.

9. HOW TO DO BADDHA PADMASANA Sit in the Padmasana (Lotus Pose), Keep your feet high on your thighs, just close to the groin. Place your right arm behind to your back and reach round till your right hand is close to the left hip. Now bow forward a little; twist your trunk to your right side and try to grasp the right thumb of toe, resting on the left thigh firmly with the index finger and the middle finger. Sit straight and remain in the position for a few seconds. Equivalently , place your left arm behind your back; crossing your right arm and try to reach round till your left hand is close to your right hip. Now bend forward a little. Twist your torso to the left and bring your shoulder blades together, try to grasp the left thumb of toe, resting on the right thigh firmly with the forefinger and the middle finger. Sit straight and remain in the position for a few seconds .

10. Now your arms and legs are tightly locked. Try to keep your head, neck and spine straight. Your knees should press the ground. Look straight forward and breathing normally. It is the final position of Baddha Padmasana . Try to hold this pose for about ten seconds or as long as you can. Now release your hands and open the foot lock and come back to the initial position. Repeat the same process with your alternate legs and hands also.

11. BENEFITS OF BADDHA PADMASANA Make your legs flexible. It stretches the joints of shoulders, wrists, back, elbows, hips, knees, ankles and makes them more flexible. Beneficial in the shoulders and back pain. It improves the posture of the spine . It increases the range of the shoulder movements. It is beneficial in constipation and improves the functions of digestive system. Daily practice of this Asana is beneficial in Arthritis.

12. 3.PARVATASANA- THE MOUNTAIN POSE In Sanskrit “ Parvata ’ means mountain. The pose looks like a mountain from the sides and hence the name Parvatasana . Parvatasana or the Mountain pose is part of the Sun Salutation series of asanas. It appears as the 4 th  pose and the 9 th  pose in the Sun Salutation or Surya Namaskara .

13. HOW TO DO PARVATASANA

14. BENEFITS OF PARVATASANA Parvatasana strengthens the muscles of the arms and legs. It tones the spinal nerves and sends good flow of blood to the spinal region. It increases blood flow to the brain and gives mild benefits similar to inverted asanas.

15. CONTRAINDICATIONS OF PARVATASANA Parvatasana should not be done if you have any wrist, hip or ankle injury.

16. 4.UTTHITA PADMASANA ( elevated lotus pose) LOLASANA/ DOLASANA Utthita Padmasana ( Lolasana ) is a variation of Padmasana . In this asana, the body is lifted up with both the hands on the floor. This is the reason why it is called ‘ Utthita Padmasana ’ or Lolasana or Dolasana . This asana is more difficult than Padmasana because in this asana the whole body is balanced on both the hands.

17. HOW TO DO UTTHITA PADMASANA Sit in Padmasana . Rest the Palms on the Floor Besides the hips. Slowly raise the trunk without a jerk. The body should not quiver. Retain the breath in the lungs as long as the body is in the raised position. Exhale when the body is lowered down .

18. While performing this asana, some beginners experience tremor in the hands because of some weakness. But it should not dishearten them. They should practice the asana patiently and with perseverance.

19. BENEFITS OF UTTHITA PADMASANA Utthita Padmasana strengthens the joints and muscles of the arms. Utthita Padmasana helps to cure intestinal weakness, constipation, indigestion, dysentery, drowsiness, impurities of tubular channels, etc. Utthita Padmasana works as an appetizer which is a good characteristic of health.

20. 5.GARBHASANA ( FOETUS POSE) The word Garbhasana comes from the Sanskrit word ‘ Garbha ’ which means fetus or Embryo and the meaning of Asana is a seat, pose or posture. When you perform this pose, your body looks like a shape of a fetus. So This Asana is named so.  Fetus Pose is a balancing Yoga pose; you have to maintain your body weight on your buttocks. It is excellent pose to control your anger as well as for your Nervous system.

21. HOW TO DO GARBHASANA Sit comfortably in Lotus Pose ( Padmasana ). Look straight and keep your spine erect. Now , gently insert your hands into the space between your thighs & calf muscles of your both legs. After that, bend your elbows around the calf muscles to hold your legs. Raise your legs along with the hands, breath out during this step. In the next step, by your right hand hold your left earlobe and with your left hand clasp your right earlobe.

22. Maintain the entire weight on your buttocks. Remain in this pose as much as possible by balancing yourself. This is the final position. During this final stage breathe slowly. your focus on your breath . Try to hold the final position for 30 seconds to get the benefits and day by day increase the time . For releasing the pose, release your hands from your earlobes and slowly lower down your legs on the floor. After that release your hand from between the legs. Place your both hands in Gyan mudra and come back to Lotus pose. Follow the same process for 3 to 5 times.

23. You can also keep your hands in the Namaskar pose, or hold your ear (right hand to the right earlobe and left hand to the left earlobe, this is a simple way, Do Garbhasana if you are uncomfortable to touch your earlobes by opposite hands as mentioned in the fifth step).

24. BENEFITS OF GARBHASANA Garbhasana  is beneficial for your adrenal glands and relaxes your mind. Best Asana for anger management and Nervous related problems. This Yoga pose, tones, and massages your abdominal organs. Improves the function of your digestive system & boost your appetite. Fetus Pose improves your sense of balance.

25. CONTRAINDICATIONS OF GARBHASANA Those people who cannot perform Lotus Pose ( Padmasana ) comfortably don’t practice this pose. In case of hip injury avoid this. Also avoid Fetus Pose in Pregnancy.

26. 6.SIDDHASANA (THE ACCOMPLISHED POSE) Siddhasana is a Sanskrit word in which the meaning of ‘Siddha’ is achieve, accomplish or finish and the meaning of Asana is sit, pose or posture. Siddhasana is another simple meditative pose use for meditation or other yogic activities. In term of Hath Yoga Pradipika (Yoga text) Siddhasana is the fourth very effective sitting poses which suited for Dhyan (meditation). According to the meditation practitioners, Siddhasana is the second best sitting asana after Padmasana (Lotus Pose)So some yoga practitioners assume Siddhasana is the most effective of all Asanas for meditation. According to Hatha yoga Pradipika , the practice of this pose purifies all the 72,000 nadis or energy channels or energy gateway within the body, by which the prana flows. This Asana is simple to perform and suitable for everybody.

27. HOW TO DO SIDDHASANA First sit comfortably on the floor, keep your legs close to each other. Now keep your left foot at the perineum. (The area is that the soft tissue between the anus and also the male reproductive gland). Females ought to place their left foot within the labia majora of the vagina. Now keep your right foot over your left foot. To create the pose steady, slide your right foot toes into the gap between the left calf muscles. Your knees ought to touch the ground.

28. Keep your spine erect during the process. You can press your chin against the chest. Keep focusing in the space between the eyebrows. You have to attentive to your respiration process. Breathing should be natural and deep. Place your hands on the knees, or you can make Jnana gesture of Chin gesture with the fingers. Remain in this position for as long as you can.

29. BENEFITS OF SIDDHASANA 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.

30. 7.SIMHASANA Sanskrit: सिंहासन ; Simha – Lion, Asana – Pose. The Simhasana is named so as it resembles a roaring lion in its final pose. This asana requires the body and face to work towards invoking a lion’s intense roar. This is quite a comfortable asana that anyone can perform. Although it’s not a familiar pose, its benefits are very different from the other asanas.

31. HOW TO DO SIMHASANA To begin the asana, kneel down on the floor. Cross your ankles such that the front of the right ankle crosses over the back of the left ankle. The feet must point out on both the sides. The perineum should press down on top of the heels. Place your palms on the knees. Spread out your palms, such that your fingers are splayed out. Press them firmly against each knee . Inhale through the nose, and as you do that, open your mouth and stretch out your tongue. Curl its tip toward the chin. Your eyes must be wide open, and the muscles in the front of the throat contracted.

32. Exhale through your mouth as you produce a distinct ‘ Ahhhaaaaa ’ sound. You must ensure that the breath passes over the back of the throat. While some schools of thought suggest that you must set your gaze between the eyebrows, others ask you to look at the tip of your nose. Roar a few times. Change the cross of your leg and repeat the asana

33. BENEFITS OF SIMHASANA It helps reduce stress and tension on the chest and the face. It stimulates the platysma muscle( a thin, flat, rectangular muscle that lies on the front of the throat). It keeps this muscle firm as we continue to age . (reduces Double chin) T his asana benefits – the face, eyes, tongue, throat, vocal chords, abdomen, respiratory tract, diaphragm, chest, hands, and the fingers. It helps get rid of any infection that affects the respiratory tract. It helps exercise the tongue owing to the full stretch outside the mouth. It helps get rid of bad breath.

34. It cures stuttering, teeth grinding, clenched jaws, and back pains. It helps remove wrinkles and delays aging. It relieves burning eyes. It also relaxes the neck muscles. This asana helps improve the tone and texture of the voice.

35. CONTRAINDICATIONS OF SIMHASANA This asana is very safe to practice and has no real preventive measures. If you have a knee injury, you could sit on a chair and do the pose.

36. 8.GOMUKHASANA Gomukhasana or Cow Face Pose is an asana. Sanskrit: गोमुखासन ; Go – Cow, Mukha – Face, Asana – Pose. This asana takes its name from the Sanskrit words ‘Go’, meaning cow, ‘ Mukha ’, meaning face, and ‘Asana’, meaning pose. Incidentally , the word ‘Go’ also means light. So ‘ Gomukh ’ can also mean lightness of the head or light in the head. However, this asana gets its name because when one is performing this asana, the body resembles a cow’s face. The thighs and calves are placed in such a way that they are wide at one end and tapering at the other.

37. What You Should Know Before You Do The Asana It is best if the Gomukhasana is performed first thing in the morning. Its benefits are numerous. Your stomach and bowels must be empty when you practice this asana. Make sure you have your meals at least 10 to 12 hours before your practice.

38. HOW TO DO GOMUKHASANA Sit erect on the ground with your legs stretched out in front of you. Now gently bend your left leg, and place it under your right buttock. Fold your right leg and place it over your left thigh. Place both your knees close together as they are stacked one on top of the other.

39. Gently fold your left arm and place it behind your back. Take your right arm over your right shoulder, and stretch it as much as you can until it reaches your left hand. With practice, you will be able to not just reach, but also catch your left hand. Keep the trunk erect, expand your chest, and lean slightly back. Hold this pose for as long as you are comfortable, as you breathe slowly and deeply. Concentrate on your breathing.

40. CONTRAINDICATIONS OF GOMUKHASANA People suffering from shoulder, neck, and knee pains must refrain from practicing this asana. 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 . If you have tight shoulders and fail to clasp your fingers behind your back, use a strap between your hands . Start the pose with a strap draped over the shoulder of the lower arm. Slide the lower arm to the back (you must ensure that you slide your arm as much to the top of the back as possible), then catch the free end of the strap with the upper arm.

41. BENEFITS OF GOMUKHASANA This asana helps to flex the back, making it more elastic. It helps to cure stiff shoulders and also helps reduce backaches. Practicing the Gomukhasana also aids in the treatment of sciatica. It enhances the working of the kidneys, thereby helping those suffering from diabetes. It also works the chest muscles and helps in treating sexual ailments. Practicing this asana regularly can reduce stress and anxiety.

42. 9. PADANGUSTHASANA MEANING OF PADANGUSTHASANA The name is derived from the sanskrit pada , meaning “FOOT”, angustha , meaning “BIG TOE”, and asana, meaning “POSE”.

43. DIRECTIONS: STEP – 1 : Stand upright with your inner feet parallel and about six inches apart. contract your keeping your legs completely straight ,exhale and bend forword form your hip joints, moving your torso and head as one unit. STEP – 2 : Slide the index and middle fingers of each hand between the big toes and the second toes. Then curl those fingers under and grip the big toes firmly, wrapping the thumbs around the other tow fingers to secure the wrap. press your toes down against your fingers .

44. STEP - 3 : With an inhalation ,lift your torso as if you were going to stand up again, straightening your elbows. Lengthen your front torso, and on the next exhale, lift your sitting bones depending on your flexibility, your lower back will hollow to a greater or lesser degree. As you do this , release your hamstrings and hollow your lower belly as well, lightly lifting it toward the back of your pelvis.

45. STEP – 4 : Lift the top of your sternum as high as you can, but take care not to lift your head so far that you compress the back of your neck. keep your forehead relaxed . STEP – 5 : For the next few inhalations, lift your torso strongly as you continue to actively contract your front thighs; on each successive exhalation , strongly lift your sitting bones as you consciously relax your hamstring. As you do this, deepen the hollow in your lower back.

46. STEP - 6 : Finally exhale, bend your elbows out to the sides, Pull up on your toes, lengthen the front and sides of your torso, and gently lower into the forward bend . STEP-7 : If you have very long hamstrings, you can draw your forehead toward your shins. But if your hamstrings are short, it’s better to focus on keeping the front torso long. Hunching into a Forward bend isn’t safe for your lower back and does nothing to lengthen your hamstrings.

47. STEP -8 : Hold the final position for one minute. Then release your toes, bring your hands to your hips ,and re-lengthen your front torso With an inhale, Swing your torso and head as a single unit back to upright.

48. VARIATIONS

49. Utthita Hasta Padangusthasana EXTENDED HAND-TO-TOE POSE.

50. BENEFITS Calm the brain and helps relives stress , anxiety and mild Stimulates the liver and kidneys Strengthen the hamstring and calves. Improves digestion. Helps relieve the symptoms of menopause Helps relieve headache and insomnia.

51. CONTRADICTION OF PADANGUSHASANA Best to avoid when pregant : Though the practice of this pose looks simple, pressure at the lower abdomen and the lower back will make it difficult for pregnant women, hence best to avoid this pose.

52. 10. VEERASANA MEANING OF VEERASANA Veerasana or HERO POSE is a kneeling asana in modern yoga. medieval hatha yoga text describe a cross – legged meditation asana under the same name.

53. DIRECTION : Step-1 : Kneel on the floor. Make sure your knees are placed directly under your hips. Let your hands rest on your knees . Step-2 : Bring your knees closer to each other so that the gap between your feet automatically widens. It should be wider than the width of the hips. Step-3 Then, firmly press the tops of your feet on the floor .

54. Step-4 : Gently lower your hips, such that your find yourself sitting on the mat. Roll the calves away. Ensure your hips are right between your heels . Step-5 : You need to make sure that while you get into the pose, you do not feel any sharp, twisting sensations in your knees . Step-6 Let your toes point outwards and back. Your inner ankles must be drawn in protect your knees.

55. Step-7 : Pull in your navel. Extend your tailbone from the crown of your head to the floor. Step-8 : Hold the position for about 30 seconds. Release once you get comfortable in this pose, you could also use it as a meditative posture.

56. VARIATION

57. Supt veerasana

58. Adhomukhi veerasana / forward facing hero pose

59. Benefits: Increases the flexibleness of your legs by stretching the knees, thighs, ankles, and feet.

60. CONTRADICTION OF VEERASANA Those with any knee injuries should avoid VEERASANA.

61. 11 .PASCHIMOTTANASANA MEANING OF PASCHIMOTTANASANA The name comes from the Sanskrit ; pashima , meaning “back” or “ posterior ”, uttana , meaning “intense stretch” and asana, meaning “pose” or “posture”.

62. DIRECTIONS: STEP-1 : Sit erect with your legs, stretched out in front of you. Make sure that your toes are flexed towards you . STEP-2 : Inhale and raise your arms over your head . Stretch . STEP-3 : Exhale and bend forwards. Feel the fold from your hips joints. Your chin should move towards your toes.

63. STEP-4 : Stretch out your arms, and let them reach the furthest , they can possibly till your toes. But make sure that you don’t stretch too far. STEP-5 : Inhale. Then, lifting your head slightly , elongate your spine. STEP-6 : Exhale. and move your navel towards your knees .

64. STEP-7 : Repeat this a few times. Then , place your head on your legs, and hold the pose. STEP-8 : Inhale and come up back to the sitting position with your arms stretched out. STEP-9 Exhale and lower your arms.

65. INHALE……… EXHALE……… & BEND FORWARD

66. BENEFITS: Stretches the whole spine, shoulders specifically lower back, hamstring, and hips. Massages and tones the abdominal and pelvic organs. Improves the circulation. Stretches and strengthens the calf and thigh muscles.

67. CONTRADICTION OF PASCHIMOTTANASANA In Case of painfull and enlarged liver or spleen . Herniated disc or acute appendicitis.