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Sarthak arya
1. YOGA ASSIGNMENT
NAME : SARTHAK ARYA
M.PED 1ST SEMESTER
ENROLLMENT NO :
A3014917006
ASPESS
Submmited To:- Dr Ajit Kumar
2. INDEX
o WHAT IS YOGA ?
o WHAT IS ASANAS ?
o TYPES OF ASANAS
o POSITIONS OF ASANAS
o STANDING ASANAS : HASTHPADASANA, ARDHA CHAKR
ASANAS, TRIKON ASANA, TADASANA
o SITTING ASANAS : PASCHIMOTTANASANA, EKA PADA
RAJAKAPOTASANA, PARIVRITA JANU SIRSASANA,
PADANGUSTA ASANA
o LYING ASANAS : HALASANA, BHUJANGASANA,
PAWANMUKT ASANA, SALABHASANA
o REFERNCES
3. 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 MEAN
UNION”
4. In today’s world, most of the people think that Yoga means rigorous
physical exercises beyond human capability.
But Yoga is a perfect blend of physical & mental practices which purifies
one’s intellect & in turn leads to Spiritual Consciousness.
Believe, it’s the surest, Ancient Indian Way to realize the Divine.
5. 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”
6. ASANAS ARE DIVIDED INTO TWO GROUPS:
STANDING POSITION ASANA
SITTING POSITION ASANA
LYING POSITION ASANA
7. POSITIONS OF ASANAS
POSITIONS STANDING SITTING LYING
FORWARD BEND HASTHPADASANA PASCHIMOTTANASANA HALASANA
BACKWARD BEND ARDHA CHAKRASANA EK PADA
RAJAKAPOTASANA
BHUJANG ASANA
SIDEWARD BEND TRIKON ASANA PARIVRTTA JANU
SIRSASANA
PAWAN MUKT ASANA
BALANCING TADASANA PADANGUSTA ASANA SALABHASANA
9. NATRAJASANA
DESCRIPTION
The name comes from the Sanskrit word nata meaning “dancer”, raja meaning “king” & asana
meaning “posture” or “seat”. Nataraja is one of the names given to the Hindu God Shiva in his
form as the cosmic dancer.
PROCEDURE
Initial Pose : Stand straight on your mat & arms by your sides.
While inhaling bend your right leg backward & hold with your right ankle with right hand.
Try to move your right leg upwards as much as you can.
Extend your left arm straight out in front. In the beginning you can take help of another person.
Hold this posture for 20-30 seconds & keep breathing normally. Now slowly come back to
starting position.
Repeat this with left leg then right leg. Like this you can practice for 3-4 repetition.
10. BENEFITS
Strengthen legs, hips, ankles & chest
Helps to reduce weight
Stretches the thighs, groin & abdominal
organs
Improves posture & your balance
Improves digestive system
Good for improving concentration
Releases stress & calms the mind
CONTRADICTIONS OF (NATARAJA
ASANA)
Those suffering from low blood pressure
should not practice Nataraja.
In the beginning take the support of your
friend to maintain proper balance.
Doctor advice is must before practice any
exercise.
Practice under expert
12. PASCHIMOTTANASAN
DESCRIPTION
The word Paschim literally means west, Uttana means
stretched out & asana is pose. Here the word paschim
(west) doesn’t mean the west side rather it indicated the
back of the body. The back of body is reffered as paschim
here. Hence a posture in which back of the body or spine is
stretched out is called paschimottanasan (forward bend
pose).
PROCEDURE
Initial Stage : Sit up with the legs stretched in front of
you on the floor.
Keep the spine erect & toes flexed towards you.
Bring your respiration to normal.
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.
13. BENEFITS
Stretches the whole spine specifically lower
back, hamstring & hips.
Massages & tones the abdominal & pelvic
organs.
Improves the circulation
Stretches & strengthen the calf & thigh
muscles.
PRECAUTIONS
A person who suffers from slipped disc &
sciatica should not practice this powerful asana.
Anyone who has asthama can avoid the practice
of this yoga pose.
If you are pregnant, avoid this yoga pose as it
puts stress or pressure on the womb.
Credits: Mehtab
14. III. LYING POSITION ASANAS
A. HALASANA (FORWARD BENDING LYING)
Credit: Mehtab
15. 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.
16. 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 .
17. URDHARY SARVANGASANA
DESCRIPTION
The name in the case of Salamba
Sarvāngāsana (Supported Shoulderstand) comes
from the Sanskrit words Salamba meaning
"supported", Sarva meaning "all" or
"every", Anga meaning "limb" or "bodypart",
& Āsana meaning "posture"," position", or
"seat", thus Salamba Sarvāngasana literally
translates to "supported-all-limbs-pose".
PROCEDURE
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.
Credit: Mehtab
18. BENEFITS
Prevents thyroid problems:
Sarvangasana helps thyroid and
parathyroid glands to bathe in blood
thereby absorb nutrients from blood thus
good for the health of these glands and
their functions. It also revitalizes the throat
and neck regions ensuring blood flow to it.
Good for heart health: In the pose, the
body is inverted and venous blood flow to
the heart without any strain by force of
gravity thus good for the proper
functioning of heart and also prevents
palpitations.
Soothes headache: During performing
Sarvangasana, the head remains in the
inverted position and supply of blood to it
is regulated by firm chinlock that leads to
soothe of nerves and headache. Regular
performing of this asana may cure
headache and migraine completely.
PRECAUTIONS
If you have High Blood Pressure or heart
ailments, the posture is better to
avoid. Anyone who has Cervical Spondylitis
should not attempt to practice this pose
because as you hold the pose the weight of
the body is taken through the neck.
19. SALABHASANA
DESCRIPTION
In the world Salabhasana, salabham means
grasshopper. While doing this asana the body
becomes like a grass hopper (Locust Pose) &
since it gets the name.
PROCEDURE
Initial Stage: Lay down on the mat upside
down.
Make sure the stomach & the face touches
the ground & keeps both the legs together.
STAY
Stretch the hands backside the body & it should
touch the body.
The fingers should be folded. Don’t bend the
hands & keep them down the thighs.
Then make sure the face alone touches the floor.
RETURNING STAGE
Inhale the breathe deeply & slowly & lift both the
legs slowly as much as possible.
Be in the same position for about 20 seconds &
then exhale the breath slowly & come back to the
normal stage. Repeat this exercise for 3-4 times
20. BENEFITS
It helps to reduce the abdominal
excessive muscles.
It helps to strengthen the back muscles.
It helps in maintaining the spinal cord
bones & refreshes the spinal cord.
It strengthens the neck muscles &
rectifies the neck pain, defects in the neck
joints.
PRECAUTIONS
While doing asana any part should not be
kept tight & the muscles should be kept
loose.
Pregnant ladies & those who have
undergone heart surgery should not do it.
While doing asana if there is any pain, we
should stop doing it & take rest & then we
can do it again.
While doing asana, we should not breathe
in mouth. We should only breathe by
nose.
