This document provides information about various yoga poses (asanas). It begins by defining yoga and asanas. It then categorizes asanas into three positions - standing, sitting, and lying down. Examples of asanas are provided for each position, along with descriptions of how to perform each pose and their health benefits. Standing asanas discussed include Tadasana and Trikonasana. Sitting asanas include Paschimottanasana and Padangustasana. Lying asanas explained are Halasana, Salabhasana, and Bhujangasana. Precautions are outlined for some asanas. References used to compile the information are listed at the end.

1. AMITY SCHOOL OF PHYSICAL
EDUCATION & SPORT
SCIENCE, NOIDA
SUBMITTED TO – DR AJIT KUMAR
YOGA ASSIGNMENT
NAME – TRISHAL ROY
M.P.E.D 1ST SEMESTER
ENROLMENT NO – A3014917017

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.  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.

4. ASANAS ARE DIVIDED INTO TWO
GROUPS:
 STANDING POSITION ASANA
 SITTING POSITION ASANA
 LYING POSITION ASANA

5. POSITIONS OF ASANAS
POSITIONS STANDING SITTING LYING
FORWARD BEND HASTHPADASANA PASCHIMOTTANAS
ANA
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

6. STANDING POSITION ASANAS
A. NATRAJASANA

7. 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.

8. 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
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

9. II.SITTING POSITION ASANAS
A.PASHCHIMOTTAN ASANA (FORWARD BENDING)
Credit: Mehtab

10. 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.

11. 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

12. III. LYING POSITION ASANAS
A. HALASANA (FORWARD BENDING LYING)
Credit: Mehtab

13. 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.

14. 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 .

15. 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

16. 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.

17. REFERENCES
 www.google.co.in
 www.Wikipedia.org
 www.naturehomeopathy.com
 www.sarvyoga.com
 www.gyanunlimited.com
 www.artofliving.org

18. THANK YOU