Yoga Asanas

PADMASANA

While doing any asana, it is very important to be alert and be conscious of what we are doing. Concentration and relaxation play a vital role in the practice of yoga. Padmasana is also called kamalasana, which means lotus. The form of the legs while performing this asana gives the appearance of a lotus. It is the best asana for contemplation. 

As we start the asana, one must become conscious of the body. We must try to visualize the posture one is going to practice. This is actually a form of mental tuning. So we have to visualize before doing the asana. As one takes the right posture, one must close the eyes and be aware of the body. The Muscles must be relaxed. one should feel the touch of the legs on the floor. The focus should then be shifted to the breath. A feeling of peace touches the mind. Sit in this posture for a few Minutes before proceeding to the next asana.

Steps to follow (Padmasana) :
	1. Sit on the ground by spreading the legs forward. 2. Place the right foot on the left thigh and the left foot on the right thigh.  3. Place the hands on the knee joints.
4. Keep the body, back and head erect. 5. Eyes should be closed. 6. one can do Pranayama in this asana.
Benefits :
# It helps in improving concentration. # It helps to preserve vital fluids in the body. # It prevents abdominal diseases and female disorders connected with the reproductive organs. # It brings peace, solitude and longevity to the practitioner.

Disclaimer For Yoga Exercise: The yoga exercises depicted above in the line diagrams are only a graphic representation for the understanding of the asanas or exercise. Please do not attempt to practise these without proper guidance from a trained Yoga instructor as these exercises can cause physical disability when done incorrectly.

SIDDHASANA
�

Mastery over this asana helps one to acquire many supernal powers. While doing this asana, one must not force the body. Be aware of the feelings that the posture develops in various parts of the body. Let the mind move with the body movements. Close your eyes and taste peace.
�

Steps to follow (Siddhasana) :
	1. Place the left heel at the anus, the terminal쟯pening of the alimentary canal or digestive tube. 2. Keep the right heel on the root of the generative organ. 3. It should be in a way, that the knees and the heels, both lie upon the other. 4. The hands must be placed on either sole of� the feet. Keep the eyes half closed.
Benefits :
# Practice of this asana helps in concentration and clarity of mind. # It improves memory, digestion and the faculty of the mind. # It is beneficial to those suffering from wet dreams. �

Disclaimer For Yoga Exercise:

The yoga exercises depicted above in the line diagrams are only a graphic representation for the understanding of the asanas or exercise. Please do not attempt to practise these without proper guidance from a trained Yoga instructor as these exercises can cause physical disability when done incorrectly.

BADDHAPADMASANA
�

In this asana, the focal points of concentration are the feet. In this asana, be aware of your breathing and feel the belly moving in and out. A relaxed attitude is a must for this asana. While trying to touch the toes with your hands from the back, do not strain. Listen to the body movements. Do only as much as you can and relax.�
�

Steps to follow (Baddhapadmasana) :
	1. Sit the way as you do in Padmasana, by touching the abdomen with both the heels. 2. Place your hands behind your back and hold� the toe of the right leg with the left hand and� the left toe with the right hand. 3. Close your eyes and watch your breath calmly. �
Benefits :
# This asana enhances intelligence and provides peace, purity and stability. # It is good for the spine, chest and for general health.

Disclaimer For Yoga Exercise:

The yoga exercises depicted above in the line diagrams are only a graphic representation for the understanding of the asanas or exercise. Please do not attempt to practise these without proper guidance from a trained Yoga instructor as these exercises can cause physical disability when done incorrectly.

VAJRASANA

Vajrasana makes the body exceptionally strong and healthy. Vajra means thunderbolt in Sanskrit. During this asana, feel the sensations in the body as you move them. Do the Movement slowly and in a relaxed manner. Inhale and exhale slowly. While drawing the Abdominal region inwards and expanding the chest, focus the attention on these body parts. The way the muscles move must be felt. Relax before, during and after the yoga posture.

�

Steps to follow (Vajrasana) :
	1. With knees, ankles and big toes touching the ground, take a kneeling position. 2. one should sit on the heels and place palms on the knees. 3. The Spine should be erect and breath should be deep. 4. Draw the abdominal region inside and expand the chest.
Benefits :
1. Those suffering from blood pressure will benefit from this asana. 2. It gives longevity and strengthens the spine. �

Disclaimer For Yoga Exercise:

The yoga exercises depicted above in the line diagrams are only a graphic representation for the understanding of the asanas or exercise. Please do not attempt to practise these without proper guidance from a trained Yoga instructor as these exercises can cause physical disability when done incorrectly.

DHANURASANA
�

In ancient yoga, as well as in modern science, the spinal cord is the most important and most subtle part of the body. Most asanas involve the spinal column. The asanas are designed to cultivate the root of our tree of life, the spinal column. This asana helps to develop the spine.This asana is also called the Bow pose. In this asana, the focal point of concentration is the spinal column. Just relax in this posture. With full awareness and concentration, feel the pull exerted in the spine and back muscles. Know your flexibility, and do not strain beyond a point. Thoughts must be gently brought back to focus, if they tend to drift away. The mind must be fixed on the bodily movements and should be relaxed.�
젨

Steps to follow (Dhanurasana) :
	1. one should lie on the ground facing downwards. 2. Catch the ankles with the hands by bending the legs backwards. 3. The body will resemble a bow when you bend the� body by resting on the Abdomen with the spine arched. 4. This pose must be maintained for a few a seconds, and then come back to the starting position.
Benefits :
# This asana is very good for ladies. # It cures constipation and removes excess fat. # It acts as a cure for dyspepsia, rheumatism and gastro intestinal� 젨 disorders. # It improves digestion and appetite.

Disclaimer For Yoga Exercise:

The yoga exercises depicted above in the line diagrams are only a graphic representation for the understanding of the asanas or exercise. Please do not attempt to practise these without proper guidance from a trained Yoga instructor as these exercises can cause physical disability when done incorrectly.

BHUJANGASANA
�

Bhujangasana means a snake. In this asana, the body attains the shape of a raised-hood, the stance of a snake. It is a very rejuvenating exercise. Yoga exercises help to gather attention, thus causing regeneration of the entire body by developing a favorable mental state. It banishes fatigue in the muscles. In this asana, the upper, middle and lower muscles of the spine are massaged. They increase flexibility in the spinal column. In this posture, the muscles are slowly and gradually stretched into the final position. In this asana, when we try to bring the back of the head and the feet in contact, care should be taken not to force the stretch. Listen to the body and know your limit. Be aware of the sensations in the body during the asana.
�

Steps to follow (Bhujangasana) :
	1. Lie on your belly on the floor. 2. Place your forehead on the floor with palms by the side of the trunk. 3. Slowly inhale lifting the head and trunk back from the floor. 4. While raising the trunk, straighten the elbows by pressing the palms on the floor. 5. Keep the legs perpendicular to the ground by bending the knees and exhale.
6. Remove the left arm off the floor and clasp the left knee, by applying pressure on� the right hand. 7. Maintain this position for several deep breaths and exhale slowly while lowering your body and bringing your arms against the body and relax.�
Benefits :
# It is a very rejuvenating exercise. # It cures back and shoulder problems. # Those who practice this asana maintain their youth and vitality.젨�

Disclaimer For Yoga Exercise:

The yoga exercises depicted above in the line diagrams are only a graphic representation for the understanding of the asanas or exercise. Please do not attempt to practise these without proper guidance from a trained Yoga instructor as these exercises can cause physical disability when done incorrectly.

�HALASANA

This asana is called the plough pose. In this posture, the abdominal muscles are strengthened and it ensures a healthy condition of the spine. It enhances the flexibility of the spine and all the 31 pairs of spinal nerves are well nourished. Lifting the legs to touch the ground above the head, is not easy in the beginning. Try to do only as much as you can. The muscles of the back and rear thighs are affected here. Try to concentrate on what you are doing for better results. Relax into the posture. Feel the changes in your position and in your spine as you come to the starting position. Relax and proceed to the next asana.

Steps to follow (Halasana) :
	1. Lie flat on your back. 2. Raise the legs slowly and touch the ground with the toes above the ground. 3. Keep the palms flat on the ground. 4. Do this asana for 1to 2 minutes.
Benefits :
# It cures obesity, constipation, dyspepsia, liver and spleen disorders. # It strengthens the abdominal muscles and nourishes the spinal nerves. # It also cures myalgia, lumbago, sprain in the neck and neuralgia

Disclaimer For Yoga Exercise:

The yoga exercises depicted above in the line diagrams are only a graphic representation for the understanding of the asanas or exercise. Please do not attempt to practise these without proper guidance from a trained Yoga instructor as these exercises can cause physical disability when done incorrectly.

젨 SHALBHASANA

This asana is also called, The Locust. Here the focal points of concentration are the legs. Lift the legs only as much as you can. Feel the pull exerted along the muscles in the back and in the legs. Be aware of the body movements and stretching. The muscles will release and relax after stretching for a specific time period in a tense position. Mentally, yogic exercises help to gather attention and help to develop a peaceful state of mind.�
�

Steps to follow (Shalbhasana) :
	1. Lie down on your abdomen with the chin resting on the floor. 2. With arms on both sides of the body and with fists even with the pelvic girdle inhale, lifting both legs 5 to15 inches above the floor. 3. Hold this position till you feel a pull on the bottom of the spinal cord and retain this position while taking several deep breaths.
Benefits :
# It cures acidity, constipation, wind troubles, indigestion and gastro intestinal� disorders. # It relieves one of nervous tension. # It activates the whole abdominal region. �

Disclaimer For Yoga Exercise:

The yoga exercises depicted above in the line diagrams are only a graphic representation for the understanding of the asanas or exercise. Please do not attempt to practise these without proper guidance from a trained Yoga instructor as these exercises can cause physical disability when done incorrectly.

젨YOGMUDRA

�

In yoga mudra, one has to sit as in the padmasana, sukhasana or vajrasana. Here again one must concentrate on the body movements and the breath flow. This asana involves stretching, too. In yoga postures one must concentrate first on the correctness of posture, then attention should be focused on breathing and relaxation. When you bend forward as far as it is comfortable, attention must also be paid to the hands. Breathe slowly and regularly. Know your flexibility and do not strain beyond a point. Relax into the posture.�
�

Steps to follow (YOGMUDRA) :
	1. Sit in a posture like padmasana. 2. The hands must be taken back and hold the palm of one hand with the other. 3. With the spine erect,� exhale� as� you lower your head� towards� the� ground as far as you can. 4. By holding the breath out, the arms must be raised upward as far as possible. 5. Remain in this� position� for� 6� to 8 seconds and then inhale to come back� to� the starting position.
Benefits :
# It does away with the extra fat in the stomach. # It makes the body strong and the will power is increased. # It gives strength to the liver, bile and heart.

Disclaimer For Yoga Exercise:

The yoga exercises depicted above in the line diagrams are only a graphic representation for the understanding of the asanas or exercise. Please do not attempt to practise these without proper guidance from a trained Yoga instructor as these exercises can cause physical disability when done incorrectly.�

NAUKASAN

This asana is a simple one, which can be done easily. Stretching and lifting of arms and legs above the floor exerts a pull in the muscles. The movements should be slow, harmonious and controlled. one must avoid chatter, as it will not facilitate concentration. Achieving a perfect pose should not be the aim. one should have a non-striving attitude and perform the Yoga postures in a relaxed manner. Asanas should not be done mechanically. Attention should be on the sensations of the body and it뭩 movements.

Steps to follow (Naukasan) :
	1. Lie on your abdomen. 2. Stretch both the arms forward, keep them on the floor with palms closed together. At the same time place the forehead on the floor. 3.Exhale and inhale, left the arms and head in the front and legs in the back upwards as much as possible without bending them.
4.Continue to breathe normally and maintain this postme till you feel a pull on the legs. 5.In this asana, both the arms should be raised keeping the palms joined together. Legs should be kept together head should be at the level of arms.
Benefits :
# It strengthens the spine and makes the lungs strong. # It makes the spine flexible. # It helps in the functioning of the liver, pancreas and intestines Disclaimer For Yoga Exercise: The yoga exercises depicted above in the line diagrams are only a graphic representation for the understanding of the asanas or exercise. Please do not attempt.

�HALASANA

This asana is called the plough pose. In this posture, the abdominal muscles are strengthened and it ensures a healthy condition of the spine. It enhances the flexibility of the spine and all the 31 pairs of spinal nerves are well nourished. Lifting the legs to touch the ground above the head, is not easy in the beginning. Try to do only as much as you can. The muscles of the back and rear thighs are affected here. Try to concentrate on what you are doing for better results. Relax into the posture. Feel the changes in your position and in your spine as you come to the starting position. Relax and proceed to the next asana.
젨

�

Steps to follow (Halasana) :
	1. Lie flat on your back. 2. Raise the legs slowly and touch the ground with the toes above the ground. 3. Keep the palms flat on the ground. 4. Do this asana for 1to 2 minutes.
Benefits :
# It cures obesity, constipation, dyspepsia, liver and spleen disorders. # It strengthens the abdominal muscles and nourishes the spinal nerves. # It also cures myalgia, lumbago, sprain in the neck and neuralgia