ASPESS

YOGA ASSIGNMENTNAME: ARVIND MATHURENROLLMENT NO.: A3013816013SUBJECT: YOGA EDUCATIONSUBMITTED TO: DR. AJIT KUMAR

INDEX • WHAT IS YOGA?

• WHAT IS ASANAS?

• TYPES OF ASANAS

• MATRIX OF ASANAS

• STANDING ASANAS : HASTHPADASANA, ARDHA CHAKRASANA, TRIKON ASANA, TADASANA

• SITTING ASANAS : PASCHIMOTTANASANA, EKA PADA RAJAKAPOTASANA, PARIVRTTA JANU SIRSASANA, PADANGUSTA ASANA

• LYING ASANAS : HALASANA, BHUJANGASANA, PAWANMUKT ASANA, SALABHASANA

• REFERENCES

WHAT IS YOGA ?

“THE TERM “YOGA” COMES FROM THE SANSKRIT WORD

”YUG” WHICH MEANS TO JOIN,TO YOKE TOGETHER ,

TO UNIFY ,TO UNITE AS ONE. SO YOGA ESSENTIALLY MEANS

UNION.”

WHAT IS ASANA ? “ASANA IS YOGA POSE OR POSTURE OR

POSITION OF THE BODY. PATANJALI IN ASHTANGA YOGA DEFINES ASANAS AS STEADY AND

COMFORTABLE POSE. BENEFITS OF ASANAS / YOGA POSES.

A HEALTHY AND PEACEFUL BODY IS THE STARTING POINT FOR ADVANCE

PRACTICES.”

ASANAS ARE DIVIDED INTO TWO GROUPS

ON THE BASIS OF POSITION OF BODY.1. STANDING POSITION ASANA2. SITTING POSITION ASANA3. LYING POSITION ASANA

ON THE BASIS OF FORMATION OF OUR BODY LOOKS LIKE.1. CULTURAL ASANA (SANSKRITIK ASANA)2. MEDITATIVE ASANA( DHYANATMAK ASANA)3. RELAXATIVE ASANA

I. STANDING ASANAS

II. SITTING ASANAS

III. LYING ASANAS

TYPES OF ASANAS

MATRIX OF ASANAS

POSITIONS STANDING SITTING LYING

FORWARD BEND HASTHPADASANA PASCHIMOTTANASANA HALASANA

BACKWARD BEND ARDHA CHAKRASANA USHTRASANASETU BANDH

SARVANASANA

I. STANDING POSITION ASANASA. HASTAPADASANA (FORWARD

BENDING)

HASTAPADASANADESCRIPTION:

• Hastpadasana is one of the twelve basic asanas. You must master this pose and its

variations before trying the advanced Asanas.

PROCEDURE:INITIAL POSE:

• Stand straight with feet together and arms alongside the body.

• Balance your weight equally on both feet.• Breathing in, extend your arms overhead.• Breathing out, bend forward and down

towards the feet.• Stay in the posture for 20-30 seconds and

continue to breath deeply.

STAY:

• Keep the legs and spine erect; hands rest either on the floor, beside the feet or on the legs.

• On the out breath, move the chest towards the knees; lift the hips and tailbone higher; press

the heels down ; let the head relax and move it gently towards the feet.

• Keep breathing deeply.

RETURNING POSE:

Breathing in, stretch your arms forward and up, Slowly come up to the standing position.

Breathing out, bring the arms to the sides.

BENEFITS: STRETCHES ALL THE MUSCLES OF THE

BACK OF THE BODY.INVIGORATES THE NERVOUS SYSTEM BY INCREASING THE -BLOOD SUPPLY.

MAKES THE SPINE SUPPLE.TONES THE ABDOMINAL ORGANS.

CONTRAINDICATIONS OF (HASTAPADASANA)

BACK INJURY: PEOPLE SUFFERING FROM LOWER BACK INJURIES,

SPONDYLITIS, CERVICAL PAIN OR ANY KIND OF BACK AND SPINAL PROBLEMS

SHOULD NOT DO THIS POSE.

B.ARDHA CHAKRASANA (BACKWARD BENDING)

ARDHA CHAKRASANADESCRIPTION:

Ardha chakrasana is an intermediate asana that can help to prepare the body and mind for deeper backbends and heart-opening postures

like chakrasana (wheel pose).The name is derived from the

Sanskrit ardha, meaning “half“, chakra, meaning “wheel," and asana, meaning “pose.”

PROCEDURE :INITIAL STAGE:

Stand straight with feet together and arms alongside the body.

Balance your weight equally on both feet

STAY:

Breathing in, extend your arms overhead, palms facing each other.

RETURNING STAGE:

• Breathing out, gently bend backwards pushing the pelvis forward, keeping the

arms in line with the ears, elbows and knees straight, head up, and lifting your chest

towards the ceiling. • Hold.

• Breathing in, come back up.• Breathing out, bring the arms down and

relax.

BENEFITS :

• Stretches the front upper torso.• Tones the arms and shoulder muscles.

CONTRAINDICATIONS OF (ARDHA CHAKRASANA)

• Those with serious hip or spinal problems should avoid this asana as

well as those with high blood pressure and brain ailments.

• Peptic or duodenal ulcers and hernia patients should avoid this pose.

• Pregnant woman should avoid this pose.

II. SITTING POSITION ASANAS A. PASHCHIMOTTAN ASANA (FORWARD BENDING)

CREDITS:NEETU RANA

PASCHIMOTTANASANDESCRIPTION

The word Paschim literally means west, Uttana means stretched out and asana is pose. Here the

word paschim (west) doesn’t mean the west siderather it indicated the back of the body. The back of body is referred as paschim here. Hence a posture in which back of the body or spine is

stretched out is called paschimottanasana (forward bend pose).

PROCEDURE :INITIAL STAGE

Sit up with the legs stretched out straight in front of you on the floor.

Keep the spine erect and toes flexed towards you.Bring your respiration to normal.

STAY: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.

Breathing in, lift your head slightly and lengthen your spine.

Breathing out, gently move the navel towards the knees.

RETURNING POSE:

Stretch the arms out in front of you.Breathing in, with the strength of your arms, come back

up to the sitting position.Breathe out and lower the arms.

BENEFITS :

• Stretches the whole spine 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.

PRECAUTIONS :• A person who suffers from slipped disc and sciatica should not practice this powerful asana.

• Anyone who has asthma can avoid the practice of this yoga pose.

• If you are pregnant, avoid this yoga pose as it puts stress on the womb.

B.USHTRASANA (BACKWARD BENDING)

INTRODUCTION :Ushtrasana pose known as camel pose. In Sanskrit ‘ushtra‘ means ‘Camel’. The body looks like the shape of camel so it is called

as Ushtrasana

PROCEDURE :INITIAL STAGE

Sit on knees and bend backwards.

RETURNING STAGEHold right ankles or heel with right hand and left

ankle or heel with left hand.Now bend your neck and head backwards as much as you can and push waist area slightly

forward.Breathing should be normal for 6 to 10 seconds

in this position.After 6 to 10 seconds return to the first position by bending forward.  Release your hands from heels. This is your one round of Ushtra Asana.

Repeat this for some more rounds.

USHTRASANA

BENEFITS :Helps to increase chest size and lungs capacity.Brings flexibility in chest, abdomen and neck.

Stimulates abdomen organs.Improve the function of the respiratory system.

Beneficial for Asthma patient..

http://eyogaguru.com/wp-content/uploads/2013/09/camelpose-

ushtrasana.jpg

PRECAUTIONS :Those having problems related to neck, knee

and back injury should not perform this asana.Lower back pain patients should avoid this

asana.Person suffering from high or low blood pressure

and migraine should avoid this asana

III. LYING POSITION ASANAS A. HALASANA (FORWARD BENDING

LYING)

CREDITS: NEETU RANA

HALASANADESCRIPTION:

This pose prepares the ‘field’ of the body and mind for deep rejuvenation. Halasana

is pronounced as hah-LAHS-uh-nuh. Parsva Halasana is an advanced variation

of the Halasana.

PROCEDURE:INITIAL POSE:

Lie on your back with your arms beside you, palms downwards.

As you inhale, use your abdominal muscles to lift your feet off the floor,

raising your legs vertically at a 90-degree angle.

STAY:

Continue to breathe normally and supporting your hips and back with your hands, lift them off the

ground.Allow your legs to sweep in a 180-degree angle

over your head till your toes touch the floor. Your back should be perpendicular to the floor. This may be difficult initially, but make an attempt for a few

seconds.

RETURNING POSE:

Hold this pose and let your body relax more and more with each steady breath.

After about a minute (a few seconds for beginners) of resting in this pose, you may gently bring your

legs down on exhalation.

BENEFITS:

• Strengthens and opens up the neck, shoulders, abs and back muscles.

• Calms the nervous system, reduces stress and fatigue.

• Tones the legs and improves leg flexibility.• Stimulates the thyroid gland and strengthens

the immune system.• Helps women during menopause.

CONTRAINDICATIONS:

• Avoid practicing Plow Pose (Halasana) if you have injured your neck or are suffering from diarrhea and high blood pressure.

• Ladies should avoid practicing Plow Pose

B.SETU BANDHA SARVANGASANA (BACKWARD BENDING

LYING)

DESCRIPITION:

Setu Bandha Sarvangasana is an Asana. It is translated as Supported

Bridge Pose from Sanskrit.The name of this pose comes from "setu"

meaning "bridge", "bandha" meaning "bound", "sarvanga" meaning "full body", and "asana" meaning "posture" or "seat“

PROCEDURE:

INITIAL POSE: Lie on your back with your knees

bent and feet on the floor. Extend your arms along the floor, palms flat.

Press your feet and arms firmly into the floor. Exhale as you lift your hips

toward the ceiling.

STAY:

Draw your tailbone toward your pubic bone, holding your buttocks off the

floor. Do not squeeze your glutes or flex your buttocks. Roll your shoulders back and

underneath your body. Clasp your hands and extend your arms along the floor beneath

your pelvis. Straighten your arms as much as possible, pressing your forearms into the mat.

Reach your knuckles toward your heels.

RETURNING POSE:Keep your thighs and feet parallel —

do not roll to the outer edges of your feet or let your knees drop together. Press

your weight evenly across all four corners of both feet. Lengthen your tailbone toward

the backs of your knees.Hold for up to one minute. To release,

unclasp your hands and place them palms-down alongside your body. Exhale as you slowly roll your spine along the floor, vertebra by vertebra. Allow your knees to

drop together.

SETU BANDHA SARVANGASANA

BENEFITS:• Stretching exercise for hips, neck, spine,

and chest strengthens the spinal muscles, hamstrings, buttocks and back muscles.

• This pose helps in controlling the central nervous system, and acts as a remedy to

depression.• It enhances digestive system and stimulates

abdominal organs.• It gives relief to women suffering from

menopausal symptoms.• The back-bend poses help reduce the

headache and back pain.• Doing the pose before going to bed, can get

you some sleep at night, even if you have insomnia.

• Like many other poses, it also improves your blood circulation.

• It may be beneficial in curing hypertension, clog sinus, asthma and osteoporosis.

• It gives work to quads, hamstrings and calves.

• It provides relief against abdominal cramps.• This exercise will help in healing the

prolapsed uterus, and it also controls the menstrual flow.

CONTRADICATION:These exercises should not be

performed in case of neck or knee injury.Never try this pose during pregnancy.It is always recommended to perform

under the guidance of a trainer.Please consult a doctor in-case of injury

or back pain.

REFERENCES

www.google.com www.Wikipedia.com www.sarvyoga.com www.gyanunlimited.com www.artofliving.org www.naturehomeopathy.com