ASANA (POSTURE)
Notes:
1. Do not try to practice the following postures with out teachers advice, always yoga has to learn under a teacher.
2. The benefits of these postures given below are in general (for example, camel posture dominate more for the
thyroid problems, but only this posture not in off to overcoming from thyroid disorder), for curing any diseases it
needs, series of postures, breathing exercise combination. So tell your health states to your teacher so he can
teach you the suitable yogic techniques.
3. Following sequence and order of the postures are always important, so better to learn yoga in near by yoga
centre at least for two months, then only try to practice your own.
ARDHA CHAKRSANA (HALF WHEEL POSTURE)
This posture resembles half wheel in final position, so it’s called Ardha chakrasan, or half wheel posture.
BENEFITS:
1. It’s a good counter pose for padahastasan.
2. Good posture to maintain the flexibility of the spine.
3. Its helpful to increase the lungs capacity.
4. People who cannot do full wheel posture or chakrasana can get the same benefit of that posture by practice of this
asana.
TADASANA (PALM TREE POSE)
In Sanskrit ‘Tada’ means palm tree. In the final position of this posture body is steady like Palm tree, so this posture
called as ‘Tadasana’
BENEFITS:
1. This posture develops sense of balance.
2. The abdominal organs and muscles are toned up in this posture.
3. Tadasana helpful to increase the height in children.
4. The whole body is stretched, which loosens the entire spinal column from top to bottom
5. Good posture to increase the concentration.
TRIKONASANA(TRIANGLE POSTURE)
The final position of this posture looks like triangle in shape, so it’s called Trikonasa or triangular stretch pose.
BENEFITS:
1. The spinal nerves toned up by this posture.
2. This posture loosens up the muscles and joints of the whole body. So it will helpful to revitalize the whole body.
3. This posture encourages the blood circulation to the whole body, so long time sitting profession peoples it’s very
useful.
4. Helpful to reduce the fat from the hip region.
VEERABHADRASANA -2
‘Veera bhadra’ is one of the Gana (can call as Soldier) of lord Shiva. This pose dedicated to him, so this posture is
called as Veerabhadrasana. This posture also called as Warrior pose.
BENEFITS:
1. This posture is good to increase the chest.
2. Veerabhadrasana -2 removes the stiffness of the shoulders and back.
3. Makes the thighs and shoulders strong.
4. One of the good postures to reduce fat from the thighs.
5. Regular practice of veerabhadrasana -2 increases the concentration of the follower.
LIMITATIONS:
People suffering from arthritis, any type of knee injury, should not do this posture.
PARSHWA KONASANA (SIDE ANGLE POSTURE)
In Sanskrit ‘Parshwa’ means Side, ‘Kona’ means angle. In the final position of this posture the body forms a side
angle, so this posture called as Parshwa konasana.
BENEFITS:
1. This posture has been found useful for reducing fat from the hip and thighs region.
2. Parshwa konasana helpful to overcome from Sciatica, it makes the thighs and knees stronger.
3. This posture helpful to improve concentration.
4. This posture loosens up the muscles and joints of the whole
body, so it will helpful to revitalize the whole body.
LIMITATION :People with overweight should do this posture carefully.The people suffering from
arthritis should avoid this Posture.
BHUJANGAASANA
The final position of this posture emulates the action of cobra raising itself just prior to striking at its prey, so it’s called
cobra posture or Bhujangasan.
BENIFITS:
1. This asana is very good to increase the flexibility of the Spine.
2. This posture helpful to increase the efficiency of kidney.
3. The people suffering from Slipped disc, sciatica will get benefit from this posture.
5. Its very good posture to overcome from Asthma, and respiratory disorders.
LIMITATIONS:
People suffering from Hernia, peptic ulcers should avoid this posture.
PADAHASTASANA
"Pada" means foot, "hasta" means hand.so the exact English translation is the foot hand pose. This asana widely
called as the forward bending posture.
BENIFITS:
1. Padahastasana removes fatigue, brings vitality, helpful to improve concentration.
2. Useful asana to prevent sciatica and slipped disc.
3. Often during a busy work day, the blood supply to the brain can become little sluggish, Padahastasana helps to
stimulate this blood circulation.
4. Improves the metabolic process of the body.
LIMITATIONS:
People suffering from slipped disc, heart problem, high blood pressure, abdominal hernia should not do this posture.
USTRASANA
The final position of this posture looks like Camel, so its called camel posture or Ustrasana.
BENEFITS:
1. Ustrasana is a reasonably simple asana which gives a wonderful stretch to the thighs, abdomen, ribcage and
throat.
2. People suffering from backache, neck ache, general stiffness of the spine will gain relief through regular practise of
this posture.
3. Very useful to normalise the production of Thyroids, some researches shown, by regular practise of this posture
one can prevent aging process some extent.
4. This asana is helpful for people suffering from respiratory disorders like asthma.
LIMITATION:
The people with severe back ailments such as lumbago and with enlarged thyroids should not try this posture without
expert’s guidance.
MARJARASANA
Marjara means Cat, this posture imitates the periodical upward and down word stretching of the Cat, so it’s called
marajarasana.
BENEFITS:
1. Its loosens up the spine, so people having rigid spine, chronic back ache are advised to do this posture.
2. This posture helpful to eliminate reproductive disorders, menstrual problems in women’s.
3. This posture tightens abdominal muscles and encourages the abdomen to resume normal shape after delivery.
PASCHIMOTTANASANA
Paschima means back or west, uttana means to stretch, in this posture back stretches nicely, so called back
stretching pose. This posture also called asUgrasana
BENEFITS:
1. Its helpful to remove excess fat from the abdominal region.
2. This posture helpful to overcome from diabetes, flatulence, constipation.
3. This asana is good to harmonise the nervous and panic energies within the body. So it’s very useful for helping to
bring about states of meditation.
4. This is a good posture to increase the height, so good for children to get good height.
LIMITATIONS:
People who suffering from slipped disc is not supposed to practice this posture.
Notes:
1. Do not try to practice the following postures with out teachers advice, always yoga has to learn under a teacher.
2. The benefits of this posture given below are in general (for example, camel posture dominate more for the thyroid
problems, but only this posture not in off to overcoming from thyroid disorder), for curing any diseases it needs, series
of postures, breathing exercise combination. So tell your health states to your teacher so he can teach you the
suitable yogic techniques.
3. Following sequence and order of the posture are always important, so better to learn yoga in near by yoga centre
at least for two months, then only try to practise your own.
ARDHA MATSYENDRASANA (HALF-SPINAL TWIST POSE)
Great yogi Matsyendra nath did meditation in this posture. So this posture called as ardha matsyendrasana.
BENEFITS:
1. Very beneficial posture to overcome from backache, neck ache, and general body stiffness.
2. The organs of the abdomen are also alternatively compressed and stretched, so this posture gives good massage
to the abdominal organs, found very useful to overcome from diabetes.
3. Ardha matsyendrasana is very good to overcome from constipation and indigestion.
4. Improves blood circulation to the whole spinal muscles and nerves, so very beneficial to maintain good health of
spine.
5. Found helpful to overcome from kidney stone, and give good exercise to the kidney.
LIMITATIONS :
People suffering from peptic ulcers, hernia, hyperthyroidism should not do ardha matsyendrasana
unless under experts guidance.
NOTE:
1. Do not try to twist the spine more than its flexibility will allow.
2. In the final position, shoulders should remain at the same level.
3. Don’t sit on the heels; Keep the back straight in the final position.
PADMASANA
Meaning: Padma means lotus, the final position of this posture looks like lotus, so it is called Padmasana.
Benefits:
• Padmasana is called as destroyer of disease.
• Helpful for people with emotional and nervous disorders.
• Helpful to balance panic and mental forces.
• Very good meditative posture.
• Brings about changes in metabolic structure and brain patterns and this helps create balance in the whole system.
• Helpful to prevent knee pain.
“Idam Padmasanam proktam sarva vyadhivinashanam.”
( Hatha yoga Pradeepika-1-46)
As per Hatha yoga pradeepika one of the classical texts of yoga padmasana is very good to overcome from
diseases.
Its harder get success in padmasana, unless one having sitting habit in the floor. But if you not able to do padmasana
just sit cross leg also in off- you will get the same benefit.
Present generations life style has entirely changed compared to earlier one, especially sitting on the floor with cross
leg very rare. But as per concerning health it’s very good especially for ladies to make the pelvic region stronger. Due
to change in life style the pelvic muscles are not stronger; this is also one of the reasons to high increase in suzerain
delivery in recent days.
ANANTA SHAYANASANA
‘Ananta shayana’ refers to Lord Vishnu. During ‘maha pralaya’ lord Vishnu slept above ‘Adishesha’(1000 headed
serpent) in this position. So this posture called as ananta shayanasana
BENEFITS:
1. It is a good posture to make pelvic region strong.
2. Good posture to prevent and cure back pain.
3. Help full to cure hydrocele.
NOTE: In the beginning days of the practice you may feel difficult to raise the leg full, in such case- try
to rise half for few days, and then try full.
PAVANA MUKTASANA
In Sanskrit ‘Pawan’ means wind, ‘Mukta’ means release. This posture is very useful to removing wind from the
intestines and stomach. So this posture called as "Pawan muktasana".
BENEFITS:
1. This posture is particularly useful in removing constipation and flatulence.
2. This posture tones up the back muscles and spinal nerves.
3. It’s very useful to overcome from low back pain.
4. This posture very helpful to overcome from abdominal ailments, associated with malfunctioning of inefficient
organs.
PURVAUTTANASAN
‘Purva’ refers to front part of the body.‘Uttana’ means raising.The front part of the body is rising in the final position
of this posture, so it’s called"Purvottanasana".
BENEFITS:
1. Purvottanasana increases the strength and stamina of wrist and shoulders.
2. Giving good exercise to the shoulder joints.
3. Very good counter pose for all forward bending postures.
4. Makes the thigh muscles strong.
NOTE:If you have over weight or any shoulder problems, raise your body only few inches, and stay only
few seconds in final position.
VRKSHAASANA(TREE POSTURE)
Meaning:Vrksha means tree, the final position of the posture resembles a tree. So it is called Vrkshasana or one leg
stand.
Benefits:
1. It removes wavering of mind.
2. It develops the nervous system and makes it stable.
3. its an very good posture to improve concentration.
Meaning:
Vajra means Diamond, by the regular practise of this posture, body become strong like diamond. So it is called as
Vajrasan.
Benefits:
*Vajrasana practise helpful to over come from Gastritis.
*Reduces the fat from the hip region, makes the ankles flexible.
*Very good posture to prevent the arthritis, any knee related problem.
*It is the only posture one can do immediately after the food.
*It is helpful to improve digestion.
*Helpful to over come from Sciatica and varicose veins.
*Very good posture for the practise of Pranayam (breathing exercise) and meditation.
Muslims praying generally in vajrasana...so in general they have arthritis and knees problems very less compare to
other religions people.
The knee joint have a fluid called synovial fluid which is very important for proper function of knees. By sitting in this
posture the blood circulation for knee region become proper so this fluid production will be maintained in old age...
Specialty: The only one Yoga posture which one can do after food is Vajrasana.If one sit every day after food for at
least five minutes it’s very good to normalise the digestion.
Caution: People who under gone Knee surgery- who have arthritis should not do it.
In general any yoga posture should be learn under Yoga guru is better.
GARUDASANA (EAGLE POSE)
Garuda is the vehicle of Lord Vishnu. This posture resembles garuda or eagle so it’s called asGarudasana.
BENEFITS:
1. This posture helpful to bring physical and mental harmony.
2. Helpful to over come from hydrocele.
3. Very good posture to improve concentration.
NOTE: During the final position of posture try to keep your eyes straight at a particular point, this will
helpful to get balance in posture.
SHALABHASANA (LOCUST POSTURE)
‘Shalabha’ means Locust, The final position of this posture imitate the tail of a locust, so this posture called
as shalabhasana orLocust posture.
BENEFITS:
1. This posture has been found useful for relieving sciatica and mild form of slipped disc.
2. It affects the sympathetic and parasympathetic nervous system of the body.
3. All abdominal organs massaged by the practice of this posture. So helpful to improve the function of those organs.
4. This posture helpful to cure diseases below the spine.
LIMITATIONS:People suffering from hernia, peptic ulcer, and intestinal tuberculosis should not do this
posture. People with slipped disc have to do very carefully.
DHANURASANA (BOW POSTURE)
Dhanur means ‘bow’, in the final position of this posture the body resembles a bow, so this posture
calledDhanurasana or Bow posture.
BENEFITS:
1. Very useful posture to overcome from lethargy and sluggishness in mind and body.
2. This posture massages the abdominal organs like, liver, pancreas, so helpful to maintain normal function of
abdominal organs. Good pose to prevent diabetes and liver disorders.
3. Removes the stiffness of the spine, so helpful to avoid back pain, and to keep the spine healthily.
4. It is beneficial to overcome from menstrual disorder related problems in females.
ARDHA HALASANA (HALF PLOUGH POSE)
‘Ardha’ means half, ‘hala’ means plough, the final position of this pose resembles a half plough, so it’s called
as Ardha halasana.
BENEFITS:
1. This posture is very useful to reduce weight.
2. Regular practise of ardha halasana makes the abdominal muscles strong and gives good shape.
3. It cures constipation, gas and digestion problems.
4. Strengthens the intestine and abdominal organs.
NOTE:
In the beginning if you feeling difficult to makes legs full straight, catch both the knees with respective
hands.
VIPAREETA KARANI MUDRA
In Sanskrit ‘Vipareeta’ means inverted, ‘karani’ means to get done, mudra means psychic attitude; so the English
translation of this practice is the inverted psychic attitude.
BENEFITS:
1. The best posture to overcome from varicose veins.
2. Regular practice of viparetha karani mudra drains the impure blood from the legs and foot.
3. Very good practice for long standing professionals like, police, teachers etc to over come from strain.
4. Helpful to overcome from hernia, and abdominal disorders.
5. The blood circulation to the brain increases during the practice, so directly influences the brain; helpful to increase
memory and concentration.
6. Increases the efficiency of endocrine system.
The Hatha yoga pradeepika; one of the classical texts of yoga explains the benefits of Vipareeta karani mudra as
bellows;
‘Nithya mabhyasayukthasya jataragni vivardhini
Aharo bahulastasya sampadyah sadhakasyacha’
(Hatha yoga pradipika 3-80)
Digestion is strengthened by regular practice of this mudra, there for the practicioner should always have sufficient
food.
‘Kshanscha kinchidadhikam abhyasechha dine dine
Valitam palitam chaiva shanmasordvam na drshyate
Yama matram tu yo nithyamabhyaset sat u kalajit’
(Hatha yoga pradipika 3-83)
The practice should be done daily, gradually increasing the duration. After six months of practice, grey hairs and
wrinkles become inconspicuous .One who practices it for yama (three hours) conquers death.
NOTE:
• Keep the hands always exactly below the hips.
• Don’t raise the whole back, the main difference between the sarvangasana and viparetha karani is; in vipareta
karani mudra up to waist only rising where as in the sarvangasana whole back should raise.
• Beginning days if difficult to raise the whole body weight take support of the wall, but never try with great difficulty.
SARVANGASANA (SHOULDER STAND)
In Sanskrit ‘Sarva anga’ means whole body. The whole body getting benefited by this posture, so it’s called so. The
most common English name for this posture isshoulder stand pose.This is the one of the very useful yoga
posture.This posture called as the Queen of all the postures, where as headstand called as the king of Postures.
BENEFITS:
1. This posture directly influences the thyroid gland, normalizes the production of thyroid glands, so helpful to prevent
all thyroid disorders. The efficiency of thyroid gland is good to increase the height in Children’s. To maintain good
health it’s a very good posture.
2. Sarvangasana improves the blood circulation to the brain, very good to improve concentration, memory, to remove
depression.
3. Very good posture to treat piles, varicose veins. It drains impure accumulated blood from lower part of the body.
4. Regular practise of this posture helpful to over come from digestive ailments like, diabetes, visceroptosis
(displacement of abdominal organs).
5. It has been found that this posture is good to overcome from menstrual problems, and sexual disorders.
6. Very useful for toning the legs and removing the fatigue.
7. Increases the resistance of the body to diseases by influencing the tonsils and thymus, which play a major role in
resistance of the body.
8. This posture effectively improves the flexibility of the vertebrae, also helpful to maintain vertebral nerves in good
condition.
9. Sarvangasana is useful for asthmatics, and to reduce slight high blood pressure.
10. Regular practise of sarvangasana is an excellent method of
tranquilising the mind, so helpful to bring harmony and
peace in to ones life.
LIMITATIONS:
1. The people having excessively high blood pressure should not do this posture.
2. People having excessively enlarged thyroid should not do this posture.
3. People having weak blood vessels in eyes not suppose to do this posture.
4. People with slipped disc not supposed to do this
Posture.
REMEMBER:
1. After sarvangasana it’s essential to practise counter pose. The postures like Chakrasana (wheel
pose), Matsyasana (fish posture), one has to practise after shoulder stand.
2. Don’t try to practice this posture when you are tired, and for practicing any inverted posture
maintain at least three-hour gap after heavy food.
UTTANA PADASANA
In Sanskrit ‘Uttana’ means raising, ‘pada’ means foot. In the final position of this posture both foots are rising; so this
posture called as Uttana padasana.
BENEFITS:
1. Uttana padasana is very good posture to strengthen the abdominal muscles.
2. Strengthens the intestines and makes them disease free, increases the digestion power.
3. Helpful to reduce obesity; gives good shape to the stomach.
4. Good posture to overcome from constipation.
5. Good posture to overcome from scoliosis.
6. One of the good counter postures for sarvangasana.
NOTE:
1. Beginning one can practice with one by one leg.
2. Keep the hands near to the head on beginning days of practices.
3. Keep the eyes open throughout the practice.
HALASANA (PLOUGH POSE)
In Sanskrit ‘Hala’ means Plough. The final position of this posture resembles a plough, so this posture called
as halasana or the plough pose.
BENEFITS:
1. Halasana activates the entire spine, stretches the spinal muscles and tones the nerves of both inside out side of
spine.
2. This posture makes the thyroid and parathyroid glands more efficient.
3. The abdominal muscles become strong by the regular practice of halasana.
4. Halasana helpful to alleviate dyspepsia, constipation, diabetes and some digestive disorders.
5. This posture revitalises the liver, kidney, spleen and pancreas, so very good to maintain health.
6. This posture helpful to remove, headache, neck ache, and back ache.
7. The regular practice of halasana good to control senses, so by this makes one fit for meditation.
LIMITATIONS:
The people suffering from hernia, slipped disc, sciatica, high blood pressure, any serious back problems
should not do halasana .Always one should do counter pose for halasana, the best counter postures
are matsyasana orchakrasana…
CHAKRASANA (WHEEL POSTURE)
‘Chakra’ means wheel. The body looks like wheel shape in the final position of this posture, so it’s called
aschakrasana.
BENEFITS:
1. Chakrasana gives accentuated stretch to all the nerves of the back.
2. Chakrasana helpful to overcome from lethargy and sluggishness in mind and body.
3. It’s a good counter pose for all forward bending postures.
4. This posture helps alleviate constipation, dyspepsia, sluggishness of the liver, diabetes and excess fat.
LIMITATIONS:
The people suffering from high blood pressure, heart problems, stomach ulcers, hernia should not
practice chakrasana. The people who have weak arms, and had undergone surgery recently also should
not try this posture.
NAUKASANA (BOAT POSTURE)
In Sanskrit ‘Nauka’ means boat; the final position of this posture resembles a boat, so this posture called
as naukasana.
BENEFITS:
• Naukasana is good to relax the muscles of the body, makes the joints flexible.
• Helpful to overcome from nervousness and tension.
• Good posture to reduce tummy, helps to reduce weight.
• Helps to improve digestion.
• Naukasana practise makes the intestines, stomach, liver and pancreas strong.
NOTE:
• People suffering from back pain should not do naukasana.
• While learning one may feel difficult to balance, if feeling so; catch your knees in the final position or try with one
by one leg.
GOMUKHASANA
In Sanskrit ‘gomukha’ means cows face. This posture resembles the face of a contented cow, so this posture
called as Gomukhasana.
BENEFITS:
1. Gomukhasana is very good posture to remove the stiffness of the spine, neck and shoulders.
2. This posture very good to induce relaxation.
3. This posture helps to ease away tension, so found useful in treating stress-originated diseases like hypertension,
diabetes and sexual disorders.
4. Gomukhasana helps develop chest and to increase depth of breathing.
DURATION:
For getting full benefit of this posture it is recommended to practice at least two minutes each side every days.
SHAVASANA (RELAXING POSE)
Shava means dead body. Lying down on the floor like dead body is called shavasana.
One of the main classical texts of yoga, called hatha yoga pradeepika written by Yogi Swatmarama in 16th century
explains shavasana as below.
“Uttanam shvavad bhoomau shayanam tachhavaasanam
Shvaasanam shantiharam chitaavishranthikarakam”
(Hatha yoga pradipika 1-32)
Lying flat on the ground with the face up words, in the manner of a dead body is Shavasana. It removes tiredness
and enables the mind and whole body to relax.
BENEFITS:
1. It is very useful in yogic management of high blood pressure, peptic ulcer, anxiety, Cancer and all
psychosomatic diseases.
2. In normal sleeps only body getting relaxation, were as in shavasan mind and body both get very good
relaxation.
3. Help full to remove negative thoughts, so good posture to over come from depression, insomnia.
4. Very good to increase the concentration, remove tiredness.
NOTE:At the end of Yoga practice it’s very important to practice shavasana at least five to ten minutes.
You have to be full fresh and should not feel tired after yoga practice, so practice of relaxation is a
must. Beginning few days you may fell in to sleep, but try to avoid sleeping; if you not slept during
shavasana you will get more relaxation .
MAKARAASANA
Makara means crocodile, relaxing on the floor facing downwards steadily
same like crocodile, so it’s called "makarasana".
BENEFITS:
1. This is the posture of rest; during the middle of asana practice this posture is good for relaxation.
2. In this posture heart doesn’t function against the magnetic force, so heart also gets rest.
3. Very good to over come from high blood pressure, mental
tension and insomnia.
THE ASHTAANGA YOGA
While hearing the word Yoga the general idea coming in our mind is Exercise or Meditation. But as by the great
sage Patanjali Who systemized the philosophy of yoga, Yoga has 8 limbs..
“Yama-niyamasana pranayama-pratyahara,
dharana dhyana samadhayo’stavangani” (Patanjali Yoga sutra.2-2)
Yama,Niyama, Asan, pranayaam, prathyahar, Dharana, Dhyana, samadhi.
Yama and Niyama are the Yogic life style which are very essential for every one.. Then the Asana (postures),
pranayaam (breathingexercise),Dharana,Dhyana,samadhii are the process of with drawing the senses from their
object and putting them in one object .
For getting the real taste of yoga one has to follow these limbs of yoga from the Yama and niyama itself. These are
like steps of a ladder. Without climbing first step one cannot go to second one. So following of all the limbs
systematically is very essential to get the rial benefit of yoga.