Asanas and their benefits by MEHTAB JAMAL

3. WHAT IS YOGA ?
 The word “yoga” essentially means, “that which brings
you to reality”. Literally, it means “union.” Union
means it brings you to the ultimate reality, where
individual manifestations of life are surface bubbles in
the process of creation. Right now, a coconut tree and
a mango tree have popped up from the same earth.
From the same earth, the human body and so many
creatures have popped up. It is all the same earth.
 Yoga means to move towards an experiential reality
where one knows the ultimate nature of the existence,
the way it is made.

4. WHAT IS ASANAS ?
“Asana is yoga pose or posture or position
of the body.
Patanjali in ashtanga yoga defines asanas
as Steady & Comfortable pose.
Benefits of Asanas / Yoga Poses.
A healthy & peaceful body is the starting
point for advance practices”

5. CHAKRASANA

6. DESCRIPTION
 In the general form of the asana, the practitioner has hands and
feet on the floor, and the abdomen arches up toward the sky. It
may be entered from a supine position or through a less
rigorous supine backbend, such as Setu Bandha Sarvangasana
(Bridge Pose).

7. BENEFITS
 The stretching in
Chakrasana helps to tone
and strengthen muscles
in the back and calves,
and is also said to relieve
tension and stress in
people who sit for long
times in front of a desk or
computer.
 CONTRAINDICTION
 Back injury : People suffering
from lower back injuries, like
Spondylitis, Cervical pain or
any kind of back & spinal
problems should not do this
pose

8. ARDHA CHAKRASANA (BACKWARD
BENDING)

9. ARDHA CHAKRASANA
DESCRIPTION
Ardha Chakrasana is an intermediate asana
that can help to prepare the body & mind for
deeper backends & heart – opening postures
like chakrasana (wheel pose).
The name is derived from the Sanskrit ardha,
meaning “half”, chakra, meaning “wheel”, &
asana, meaning “pose”.
PROCEDURE
 Initial Stage: Stand straight with feet
together & arms alongside the body.
 Balance your weight equally on both the
feet .
 STAY
While breathing in, extend your arms
overhead, palms, facing each other.
RETURNING STAGE
 While breathing out, gently bend backward
pushing the pelvis forward, keeping the
arms in the line with the ears, elbow &
knees straight, head up, & lifting your chest
towards the ceiling.
 Hold
 While breathing in come to the same
position.
 On breathing out, bring the arms down &
relax.

10. BENEFITS
 Stretches the front upper torso.
 Tones the arms & shoulder muscles.
CONTRADICTIONS OF (ARDHA
CHAKRASANA)
 Those with serious hip or spinal problems
should avoid this asana as well as those
with high blood pressure & brain ailments.
 Peptic or duo denal ulcers & hernia patients
should avoid this pose.
 Even the pregnant women should avoid this
pose.

11. TADASANA (BALANCING)

12. TADASANA
DESCRIPTION
Tadasana is a simple standing asana, which forms the
basis for all the standing asanas. It is performed at the
beginning & end of all the surya namaskara sequence &
is a key asana for all yoga practices.
PROCEDURE
Initial pose: Stand with your feet together & your arms
at your sides. Press your weight evenly across the balls &
arches of your feet. Breathe steadily & rhythmically. Draw
your awareness.
Focus on the present moment, letting all worries &
concerns fade away. Press your big toes together (separate
your heels if you need to).
Lift your toes & spread them apart. Then place, them
back down on the mat, one at a time. If you have trouble
balancing, stand with your feet six inch apart (or wider).
Draw down through your heels & straighten your legs.
Ground your feet firmly into the earth pressing evenly
across all four corners of both feet.
STAY
Then, lift your ankles & the arches of your feet.
Squeeze your outer shins toward each other. Draw the
top of your thighs up & back, engaging the
quadriceps. Rotate your thighs slightly inward,
widening your sit bones. Tuck in your tail bones
slightly, but don’t round your lower back. Lift the
back of your thighs, but release your buttocks. Keep
your hips even with the center line of your body.
RETURNING POSE
Bring your pelvis to its neutral position. Do not let your
front hip bone point down or up; instead, point them
straight forward. Draw your belly in slightly. As you
inhale, elongated through your torso. Exhale & release
your shoulder blades away from your head, toward the
back of your waist.
Broaden across your collarbones, keeping your shoulders
in line with the sides of your body.

13. BENEFITS
 Improves posture
 Strengthens thighs, knees & ankles
 Increases awareness
 Steadies breathing
 Increases strength, power & mobility in the
feet, legs & hips
 Firms abdomen & buttocks.
 Relieves sciatica
 Reduces flat feet
CONTRADICTIONS OF
TADASANA
It is best to avoid this asana if you have
following problems:-
1. Headaches
2. Insomnia
3. Low blood Pressure

14. C. PAWANMUKTASANA

15. PAWANMUKTASANA
DESCRIPTION
This yoga pose, as its name suggests, is
excellent for releasing abdominal gas.
Pawanmuktasana is pronounced as PUH-
vuhn-mukt-AAHS-uh-nuh
Pawana = wind, mukta = relieve or release,
Asana = Posture or pose.
PROCEDURE
Initial Stage: Lie on your back with your feet
together & arms beside your body. Breathe in
& as you exhale, bring your right knee
towards your chest & press the thigh on your
abdomen with clasped hands.
BENEFITS
 Strengthens the back & abdominal
muscles.
 Tones the leg & arm muscles
 Massages the intestines & other organs in
the abdomen
 Helps in digestion & release of gas
 Enhances blood circulation in the hip
joints & eases tension in the lower back
CONTRAINDICATIONS
Avoid practicing Wind-Relieving Pose
(Pawanmuktasana) if you are facing the
following health issues: high blood pressure,
heart problem, hyperacidity, hernia, slip disc,
testicle disorder, mensurational, neck & back
problems, & after the second trimester of
pregnancy.

16. Vrikshasana

17. Vrikshasana
DESCRIPTION
Vrikshasana has taken from Sanskrit word Vrska
( वृक्षासन). It comprises two words Vriksh
means tree and asana indicating towards a Yogic
posture. If somebody pronounced Vrikshasana,
it should be as vrik-shah-sana. While
performing,
STAY
Place your hands on your legs, whenever they
reach, without forcing. If you can, take hold of
your toes & pull on them to help you go forward.
Breathing in, lift your head slightly & lengthen
your spine. Breathing out, gently move the navel
towards the knees.
RETURNING STAGE
Stretch the arms out in front of you. While
breathing in, with the strength of your arms come
back up to the sitting position.
Breath out & lower the arms.
Stand erect. Keep the feet together.
Fold the right leg and placed it at the top of left
thighs with the toes of right leg should pointed
downwards.
The right leg should perpendicular to the left leg.
Extend your arms above your head.
Inhale and try to make Namaskar mudra with your
palms.

18. BENEFITS
 It stretches the entire body from toes to
fingers, thus invigorates you.
 It gives tranquillity to your mind thus good
for those who are facing the problem of
depression and anxiety.
 It increases your stamina, concentration
and immunity.
 It is good for your hips as it helps to open
it.
 It is beneficial for those who are
experiencing sciatica. But one should
practice it under the supervision of a yoga
expert.
.
PRECAUTIONS
A person who is suffering from folowing
should not do that
 High blood pressure
 Low blood pressure
 Migraine
 Insomnia
 Acute knee problems
 Hip injury

19. HALASANA

20. HALASANA
DESCRIPTION
This pose prepares the ‘field’ of the body & 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 breath normally & support your
hips & 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 & let your body relax more &
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.

21. BENEFITS
 Strengthens & opens up the neck,
shoulders, abs & back muscles.
 Calms the nervous system, reduces stress &
fatigue.
 Tones the legs & improves leg flexibility.
 Stimulates the thyroid gland & strengthens
the immune system.
 Helps women during menopause.
CONTRAINDICTIONS (PLOW
POSE)
 Avoid practicing Plow Pose (Halasana) if
you have injured your neck or suffering
from diarrhea & high blood pressure.
 Ladies should avoid practicing Plow pose .

22. SIDEWARD BENDING
ASANAS
TRIKON ASANA

23. TRIKON ASANA
DESCRIPTION
Trikonasana is a standing yoga posture that
requires strength, balance & flexibility. In this
posture, both arms extend with the legs spread
apart & one foot turned at a 90 degree angle. The
upper body bends toward the lead foot so that one
arm reaches toward the ground & the other toward
the sky.
PROCEDURE
 Initial pose: Stand straight, separate your feet
comfortably wide apart (about 31/2 to 4 feet)
 Turn your feet right foot out 90 degrees & left
foot in by 15 degrees.
 Now align, the center of your right heel with the
center of your arch of left foot.
STAY
Ensure that your feet are pressing the ground & the
weight of your body is equally balanced on both the
feet. Inhale deeply & as you exhale, bend your body
to the right, downward from the hips, keeping the
waist straight, allowing your left hand to come up in
the air while your right hand come down towards
floor. Keep both the arms in a straight line.
Rest your right hand on your shin, ankle, or the
floor outside your right foot, whatever is possible
without distorting the sides of the waist. Stretch
your left arm towards the ceiling, in line with the
tops of your shoulder.
RETURNING POSE
Stretch maximum & be the steady. Keep taking in long
deep breaths. With each other exhalation, relax the body
more & more. Just be with the body & the breath. As, you
inhale, come up, bring your arms down to your sides, &
straighten your feet.

24. BENEFITS
 Strengthens the legs, knees, ankles, arms &
chest
 Stretches & opens the hips, groins,
hamstrings, calves, shoulders, chest & spine.
 Increases mental & physical equilibrium
 Helps improve digestion
 Reduces anxiety, stress, back pain & sciatica.
CONTRADICTIONS OF THE
TRIKONASANA
Avoid doing this pose if you are
suffering from migraine, diarrhea, low
or high blood pressure, or neck &
back injuries. Those with high blood
pressure may do this pose but without
raising their hand overhead, as this
may further raise the blood pressure.

25. B. BHUJANGASANA (COBRA POSE)

26. BHUJANGASANA (COBRA POSE)
DESCRIPTION
The meaning of Bhujang is cobra & asana means
yoga pose. Bhujangasana is the stretching yoga
exercise of the front torso & the spine.
Bhujangasana is the final stage when the cobra is
ready to attack its prey by raising its hood; hence
the name is cobra pose. Cobra pose is one of the
most important back bending yoga asana, which
has numerous health benefits ranges from head to
feet.
PROCEDURE
Initial Stage: Lie down on the stomach by
keeping your legs together. Make a gap of 1-2 feet
between the legs if somebody has backache.
STAY
Put your palms besides your shoulder & the head
should rest on the ground
RETURNING STAGE
With inhaling raise your head up to your navel
region & try to see the roof.
Maintain the position till 10 to 60 seconds with
steadily inhaling & exhaling.
Come to the original position slowly with deep
exhalation.
Repeat the process for 3 to 5 times.

27. BENEFITS
 Stretches muscles in the shoulders, chest &
abdominals.
 Decreases stiffness of the lower back.
 Strengthens the arms & shoulders.
 Increase flexibility.
 Improves menstrual irregularities.
 Elevates mood.
 Firms & tones the buttocks. Stimulates
organs in the abdomen, like the kidneys.
 Relieves stress & fatigue. Opens the chest &
helps to clear the passages of the heart &
lungs. Improves circulation of blood &
oxygen, especially throughout the spinal &
pelvic regions.
 Improves digestion
 Strengthens the spine
 Helps to ease symptoms of asthma.
PRECAUTIONS
 Do not overdo the back bend.
 Be patient or gradually develop the posture.
 Jerk should be avoided.
 Before attempting this posture, you can do
simple & easier version of this posture.

28. Sarvangasana

29.  DESCRIPTION
 Lying on the back with the hands under the mid-
back, the legs and lower body are lifted so that
the weight of the body is supported on the head,
neck, shoulders and upper arms. The gaze is
towards the toes and
the sagittal and transverse line of the head
is perpendicular with the midsagittal and
midfrontal line of the body.

30.  Benefits
 Blood circulatory system,
respiratory system and digestive
system will be vivified.
 2. While practicing this yoga pose
more blood flows into throat,
thyroid gland will be invigorated.
 3. Sexual disorders are cured easily.
 4. It rectifies disorders in ears, nose
and throat.
 5. Diseases at the bottom and
around the heels are cured.
 Contraindications and
cautions
 The asana is contraindicated for
high blooD
pressure, whiplash, menstruation,
angina, and spinal weakness
caused by conditions such
as arthritis or osteoporosis.
 The weight placed on the
cervical spine may mean a risk of
neck injury, particularly if the
asana is not done properly.

31. BAKASANA

32. DESCRIPTION
 The crane pose in yoga, also
known as the Bakasana, is a
compact arm balancing posture
that helps in strengthening the
arms as well as the abdominal
organs. The anatomical focus of
this pose is the wrists.

33. BENEFITS
 It helps in strengthening the wrists
and arms.
 It stretches the upper back and
increases the flexibility and
elasticity of the spine.
 It strengthens and tones various
muscles and organs in the
abdominal region.
 It also opens up the groin region.
 The sense of balance,
concentration, and co-ordination
improves by practicing this posture
regularly.
 CONTRAINDICTIONS
 The asana is contraindicated for
high blooD
pressure, whiplash, menstruatio
n, angina, and spinal weakness
caused by conditions such
as arthritis or osteoporosis.
 The weight placed on the
cervical spine may mean a risk
of neck injury, particularly if the
asana is not done properly.

34. REFERENCES
www.Wikipedia.org
 www.naturehomeopathy.com
 www.sarvyoga.com
 www.gyanunlimited.com
 www.artofliving.org