SlideShare une entreprise Scribd logo
1  sur  42
Télécharger pour lire hors ligne
YOGA
ASANAASANA
Prepared By: Kunal E No.: A3013816001
Semester: B.P.Ed 1st year
2nd Sem
Standing Sitting Lying
Forward bending Hastapasana Paschimattasana Halasana
Backward bending Anjaneyasana Dhanurasana Matsyasana
Sideway bending Trikonasana Bharadvajasana Pavanamuktasana
Balancing Utthita Hasta
padangustaysana
Vasisthasana
FORWARD BENDING ASANA
STANDING,SETTING,LAYING
UTTANASANA
Description -Uttanasana (OOH-tah-NAH-
sah-nah) [needs IPA] (Sanskrit: उत्तानासन;
IAST: uttānāsana), Intense Forward-
Bending Pose, Intense Stretch Pose,
Standing Forward Bend, Standing
Forward Fold Pose, or Standing Head to
Knees Pose is an asana.
Benefits
• Calms the brain and helps relieve stress, anxiety and mild
• Stimulates the liver and kidneys
• Stretches the hamstrings and calves
• Strengthens the thighs
• Improves digestion
• Helps relieve the symptoms of menopause
• Helps relieve headache and insomnia
PROCEDURE
• The asana consists of standing with feet together, then hinging forward from
the hips, letting the head hang, with palms placed flat on the floor near the
feet.
CONTRRA- INDICATIONS
• Avoid this pose with lower back or neck injuries
Paschimottanasana
Description-
The name comes from the Sanskrit words
paschima (पश्चिम, paścima) meaning "west" or
"back" or "back of body", and uttana (उत्तान,
uttāna) meaning "intense stretch" or "straight"
or "extended", and asana (आसन) meaning
"posture" or "seat".
Benefits
• Calms the brain and helps relieve stress and mild depression
• Stretches the spine, shoulders, hamstrings
• Stimulates the liver, kidneys, ovaries, and uterus
• Improves digestion
• Helps relieve the symptoms of menopause and menstrual discomfort
• Soothes headache and anxiety and reduces fatigue
• Therapeutic for high blood pressure, infertility, insomnia, and sinusitis
• Traditional texts say that Paschimottanasana increases appetite,
reduces obesity, and cures diseases.
PROCEDURE
Initial Phase
• This asana is practiced in four stages:
• In the first stage, the yogi stretches their legs straight and swings the upper
part of their body back and forth. With each swing, the yogi tries to reach
further with their hands, touching their knees, calves, ankles, and finally
their toes.
Stay
• In the second stage, the yogi bends forward to touch their knees with their
hands.
• From the second stage above, the yogi reaches further to touch their toes
with their hands.
Final Phase
• From the third stage, the yogi tries to place their elbows at the side of their
knees, and touch their knees with either their nose or their forehead
CONTRRA- INDICATIONS
• Asthma
• Diarrhea
• Back injury: Only perform this pose under the supervision of an experienced
teacher.
HALASANA
Description- Without proper rendering support, you may
see question marks or boxes, misplaced vowels or
missing conjuncts instead of Indic
text. Halasana (/hʌˈlæsʌnʌ/; Sanskrit: हलासन; IAST:
Halāsana) or Plow Pose is an asana.
Benefits
• Stretches all muscles and ligament in the practitioner's calves and thighs,
resulting in greater leg flexibility
• Therapeutic for leg cramps
• Stimulates the practitioner's thyroid, parathyroid, throat, lungs and
abdominal organs
• Helps relieve gas and upper/lower back pain or discomfort
• Promotes good digestion
• Stretches the practitioner's shoulders and spine
• Therapeutic for menopause, infertility, insomnia, headache and sinusitis
• Relieves stress and fatigue [4]
PROCEDURE
• The practitioner lies on the floor, lifts the legs, and then places them behind
the head. Experienced practitioners may enter Halasana from a standing
position by tucking chin to chest, placing hands on the floor, walking the
feet towards the hands and bending at the elbows to lower shoulders to the
floor.
CONTRRA- INDICATIONS
• This asana can put significant strain on the cervical spine, which does not
normally undergo this type of stress, and can cause injury if not performed
properly.
• Practicing this pose without leg support can lead to injury. To provide
support for the legs, practitioners may elevate the feet on props such as
blocks or on the seat of a chair instead placing the feet directly on the floor.
As alternatives, simply lying on the back and raising the legs into a
hamstring stretch, or doing a seated forward bend may be appropriate.
BACKWARD BENDING ASANA
STANDING,SETTING,LAYING
ARDHA CHAKARASANA
Description-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.”
Benefits
• Stretches the front upper torso.
• Tones the arms and shoulder
muscles.
PROCEDURE
Initial Phase
• 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.
• 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.
Final Phase
• Hold. Breathing in, come back up.
• Breathing out, bring the arms down and relax
CONTRRA- INDICATIONS
• 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.
Dhanurasana
Description- Dhanurasana (DAH-noo-RAH-sah-
nah [needs IPA]; Sanskrit:धनुरासन; IAST: Dhanurāsana),
Bow Pose, or sometimes Urdva Chakrasana
(Upward Wheel Pose) is an asana.
Benefits
• Strengthens the back and abdominal muscles.
• Stimulates the reproductive organs.
• Opens up the chest, neck and shoulders.
• Tones the leg and arm muscles.
• Adds greater flexibility to the back.
• Good stress and fatigue buster.
• Relieves menstrual discomfort and constipation.
• Helps people with renal (kidney) disorders.
• It provides relief from headache.
PROCEDURE
First the practitioner should lie prone and grasp the feet to lift the leg and chest
to form a bow. Remain in this position for some time and then return to the
previous position.
CONTRRA- INDICATIONS
• High or low blood pressure
• Migraine
• Insomnia
• Serious lower-back or neck injury
Setu Bandha Sarvangasana
Description-etu bandha sarvangasana is one of the basic
backbend poses that prepares one for advanced backbend
versions. The term is derived from the Sanskrit setu,
meaning "bridge," bandha, meaning "lock," sarva, meaning
"all," anga, meaning, "limb," and asana meaning "pose."
Benefits
• Stretches the chest, neck, and spine
• Calms the brain and helps alleviate stress and mild depression
• Stimulates abdominal organs, lungs, and thyroid
• Rejuvenates tired legs
• Improves digestion
• Helps relieve the symptoms of menopause
• Relieves menstrual discomfort when done supported
• Reduces anxiety, fatigue, backache, headache, and insomnia
PROCEDURE
Initial Phase
• Lie flat on the ground and keep your arms at your sides.
• Now lift your hips upwards as shown in fig as much you can (Should not
over-stretch) with the help of pressing your palms.
Stay
• Keep breathing deeply in this position for some time for 20-30 seconds.
• Now relax by touching your hips to the ground i.e. your starting position.
Final Phase
• Repeat this cycle for 3-4 times
CONTRRA- INDICATIONS
• Be careful while doing this pose if you have neck or any spinal injuries, as
well a knee injuries
SIDEWARDTWIST ASANA
STANDING,SETTING,LAYING
Parivrtta Trikonasana
Description-Parivrtta trikonasana is a standing yoga
asana that twists the body and demands balance and
flexibility. ... The name for this asana comes from the
Sanskrit parivrtta,meaning "revolve,"
trikona, meaning "triangle," and
asana, meaning "posture." In English, it is called
revolved triangle pose or twisted triangle pose.
Benefits
• Strengthens and stretches the legs
• Stretches the hips and spine
• Opens the chest to improve breathing
• Relieves mild back pain
• Stimulates the abdominal organs
• Improves sense of balance
PROCEDURE
• Trikonasana is usually performed in two parts, facing left, and then facing
right. The practitioner begins standing with the feet one leg-length apart,
knees unbent, turns the right foot completely to the outside and the left foot
less than 45 degrees to the inside, keeping the heels in line with the hips.
The arms are spread out to the sides, parallel to the ground, palms facing
down; the trunk is extended as far as is comfortable to the right, while the
arms remain parallel to the floor. Once the trunk is fully extended to the
right, the right arm is dropped so that the right hand reaches the shin (or a
block or on the floor) to the front (left side) of the right foot, with the palm
down if flexed. The left arm is extended vertically, and the spine and trunk
are gently twisted counterclockwise (i.e., upwards to the left, since they're
roughly parallel to the floor), using the extended arms as a lever, while the
spine remains parallel to the ground. The arms are stretched away from one
another, and the head is often turned to gaze at the left thumb, slightly
intensifying the spinal twist. Returning to standing, the bend is then repeated
to the left.
CONTRRA- INDICATIONS
• Back or spine injury. Perform this pose only with the supervision of an
experienced teacher or avoid it altogether. Also avoid this pose if you have:
• Low blood pressure
• Migraine
• Diarrhea
• Headache
• Insomnia
Parivrtta Janu Sirsasana
• Stretches the spine, shoulders, and
hamstrings Stimulates abdominal
organs such as the liver and
kidneys Improves digestion
PROCEDURE
Initial Phase
• In a seated position, one leg is extended with toes pointing upward, and the
other leg is bent with knee pointing away from the straight leg and the sole
of the foot in by the groin. The torso turns and folds over the extended leg.
Stay
• Janu Sirsasana is a spinal twist, as well as a forward fold. The potential is to
free up constriction in different parts of the back and to loosen the
hamstrings.
Final Phase
• Janu Sirsasana differs from Paschimottanasana in its asymmetry in the legs
and hips, and in the twisting action this asana imparts to the spine.
CONTRRA- INDICATIONS
• Diarrhea
Pavanamuktasana
• It helps in passing the gas,which is
blocked in your intestine. It creates
space for fresh air in the body to
create maximum utilization of the
bodily resources. This improves
the digestion system and helps
have good motion.
PROCEDURE
Initial Phase
• Lie flat on your back and keep the legs straight and relax breath deeply and
rhythmically.
• Inhale slowly and lift the legs and bend in the knee. Bring upwards to the chest till your
thigh touches to stomach
• Hug your knees in place and lock your fingers.
Stay
• Try to touch the knee with your nose tip. This is not easy in first time. But regular
practice you can do this. Hold this position for 20 to 30 seconds. You can extend it till 1
minute as per your capability.
• Now exhale slowly and come back to the original position that is Shavasana (Lie
straight)
Final Phase
• This is very beneficial for stomach abs. The results are very impressive.
• Practice 3 to 5 cycles each day.
CONTRRA- INDICATIONS
• Those suffering for high blood pressure, Slip disc, Ulcer should
not do this asana. In pregnancy and menstruation women
should not practice this.
BALANCHING
STANDING,SITTING,LYING
Ardha Chandrasana
• Benefits
• Strengthens the abdomen, ankles,
thighs, buttocks, and spine
• Stretches the groins, hamstrings
and calves, shoulders, chest, and
spine
• Improves coordination and sense
of balance
• Helps relieve stress
• Improves digestion
PROCEDURE
Final Phase
• 1. Begin in triangle pose - trikonasana with the right leg forward. Bend your right knee softly and bring your left hand to your hip.
• 2. Bring your right hand to the floor in front of your right foot. Your hand should be under your shoulder when you are in the full pose, so in order to set it up in the correct position, place it about a foot in front of and five or
six inches to the right of your right foot.
• Tent your hand so that just your fingertips on the floor.
• 3. Begin to straighten your right leg while simultaneously lifting your left foot off the floor. Keep your left leg as straight as possible.
Stay
• 4. Open your hips, stacking the left hip point on top of the right hip point.
• 5. Bring your left leg straight and parallel to the floor. Flex your left foot strongly with the toes pointing toward the left side of the room.
Final Phase
• 6. When you feel balanced on the right leg, reach the left arm up toward the ceiling, opening the chest and making a straight line with the right and left arms perpendicular to the floor.
• 7. Finally, turn your head so that your gaze is lifted toward your upraised left fingertips.
• 8. Balance here for around five breaths before releasing the left leg to the floor and repeating the pose on the other side.
PROCEDURE
Initial Phase
• 1. Begin in triangle pose - trikonasana with the right leg forward. Bend your right knee softly and bring
your left hand to your hip.
• 2. Bring your right hand to the floor in front of your right foot. Your hand should be under your shoulder
when you are in the full pose, so in order to set it up in the correct position, place it about a foot in front of
and five or six inches to the right of your right foot.
Stay
• Tent your hand so that just your fingertips on the floor.
• 3. Begin to straighten your right leg while simultaneously lifting your left foot off the floor. Keep your left
leg as straight as possible.
• 4. Open your hips, stacking the left hip point on top of the right hip point.
Final phase
• 5. Bring your left leg straight and parallel to the floor. Flex your left foot strongly with the toes pointing
toward the left side of the room.
• 6. When you feel balanced on the right leg, reach the left arm up toward the ceiling, opening the chest
and making a straight line with the right and left arms perpendicular to the floor.
• 7. Finally, turn your head so that your gaze is lifted toward your upraised left fingertips.
• 8. Balance here for around five breaths before releasing the left leg to the floor and repeating the pose on
the other side.
CONTRA-INDICATION
• If you have any neck problems, don't turn your head to look upward;
continue looking straight ahead and keep both sides of the neck evenly long.
• Headache or migraine
• Low blood pressure
• Diarrhea
• Insomnia
Vasisthasana
• Benefits
• Strengthens the arms, belly, and legs
• Stretches and strengthens the wrists
• Stretches the backs of the legs (in the full
version described below)
• Improves sense of balance
PROCEDURE
Initial Phase
• Come into Dandasana (Plank pose).
• Slowly shift your weight on the right arm and foot as you swing your left arm and foot on it.
• Rest the left foot on the right foot and let the left arm rest on the hip.
Stay
• The right hand should be a little in front of the shoulder and not exactly below it. Also, ensure that
the palm is pressed firmly against the floor and the arm is not bent.
• As you inhale, slowly raise your left arm till it is perpendicular to the floor with fingertips pointing
towards the ceiling.
Final phase
• Now turn your neck towards the raised arm and gaze at the fingertips for a few breaths.
• As you exhale, bring the arm down to rest on the hip.
• Slowly come back into Dandasana and rest for a few breaths.
• Repeat the process on the other side.
CONTRA-INDICATION
• Students with serious wrist, elbow, or shoulder injuries should avoid this
pose.
Reference
» http://www.sacred-texts.com
» https://www.artofliving.org
» http://www.yogafordaily.com
Thank
You

Contenu connexe

Tendances

Tendances (20)

Pranayama
PranayamaPranayama
Pranayama
 
Surya Namaskar (Sun Salutation)
Surya Namaskar (Sun Salutation)Surya Namaskar (Sun Salutation)
Surya Namaskar (Sun Salutation)
 
Yoga )
Yoga )Yoga )
Yoga )
 
yoga asana
yoga asanayoga asana
yoga asana
 
YOGA ASANA by Geetanjali
YOGA ASANA by GeetanjaliYOGA ASANA by Geetanjali
YOGA ASANA by Geetanjali
 
Yoga
YogaYoga
Yoga
 
Surya namashkar
Surya namashkarSurya namashkar
Surya namashkar
 
Yoga Introduction
Yoga IntroductionYoga Introduction
Yoga Introduction
 
Yoga a global language and religion
Yoga   a global language and religionYoga   a global language and religion
Yoga a global language and religion
 
Hatha yoga
 Hatha yoga Hatha yoga
Hatha yoga
 
Tadasana – Mountain Posture.pptx
Tadasana – Mountain Posture.pptxTadasana – Mountain Posture.pptx
Tadasana – Mountain Posture.pptx
 
Hatha yoga pradipika
Hatha yoga pradipikaHatha yoga pradipika
Hatha yoga pradipika
 
Avideep singh
Avideep singhAvideep singh
Avideep singh
 
Basic Principles of yoga
 Basic Principles of yoga Basic Principles of yoga
Basic Principles of yoga
 
KRIYAS.ppt
KRIYAS.pptKRIYAS.ppt
KRIYAS.ppt
 
History & background of yoga
History & background of yogaHistory & background of yoga
History & background of yoga
 
Pranayama
PranayamaPranayama
Pranayama
 
PHYSICAL EDUCATION-3.pptx
PHYSICAL EDUCATION-3.pptxPHYSICAL EDUCATION-3.pptx
PHYSICAL EDUCATION-3.pptx
 
Power Point on Surya Namaskar by Chandra Bhramdat
Power Point on Surya Namaskar by Chandra BhramdatPower Point on Surya Namaskar by Chandra Bhramdat
Power Point on Surya Namaskar by Chandra Bhramdat
 
Meditation for Holistic Health - Cyclic meditation Sky is the Limit....Expans...
Meditation for Holistic Health - Cyclic meditation Sky is the Limit....Expans...Meditation for Holistic Health - Cyclic meditation Sky is the Limit....Expans...
Meditation for Holistic Health - Cyclic meditation Sky is the Limit....Expans...
 

En vedette

Yoga Education PPT by Vimi
Yoga Education PPT by VimiYoga Education PPT by Vimi
Yoga Education PPT by VimiKunal Lakra
 
Piyush ppt
Piyush pptPiyush ppt
Piyush pptLIND01
 
yoga asana
yoga asanayoga asana
yoga asanakamal155
 
YOGA ASANA By RAJNEESH
YOGA ASANA By RAJNEESHYOGA ASANA By RAJNEESH
YOGA ASANA By RAJNEESHRajneesh Dutt
 
REVELS'17, MIT MANIPAL, INDIA QUIZ, PRELIMS +ANSWERS
REVELS'17, MIT MANIPAL, INDIA QUIZ, PRELIMS +ANSWERS REVELS'17, MIT MANIPAL, INDIA QUIZ, PRELIMS +ANSWERS
REVELS'17, MIT MANIPAL, INDIA QUIZ, PRELIMS +ANSWERS Krittibas Majumdar
 
REVELS'17, MIT MANIPAL, INDIA QUIZ, FINALS
REVELS'17, MIT MANIPAL, INDIA QUIZ, FINALSREVELS'17, MIT MANIPAL, INDIA QUIZ, FINALS
REVELS'17, MIT MANIPAL, INDIA QUIZ, FINALSKrittibas Majumdar
 
Interrobang 2017 BizSciTech Quiz Prelims+Answers
Interrobang 2017 BizSciTech Quiz Prelims+AnswersInterrobang 2017 BizSciTech Quiz Prelims+Answers
Interrobang 2017 BizSciTech Quiz Prelims+AnswersLokesh Kaza
 
The art of Pitch
The art of PitchThe art of Pitch
The art of PitchMercury80
 
How to Become a Thought Leader in Your Niche
How to Become a Thought Leader in Your NicheHow to Become a Thought Leader in Your Niche
How to Become a Thought Leader in Your NicheLeslie Samuel
 
Conceptual framework storage devices (2)
Conceptual framework   storage devices (2)Conceptual framework   storage devices (2)
Conceptual framework storage devices (2)Rajendra Sharma
 
Asana by virtual releecruz
Asana by virtual releecruzAsana by virtual releecruz
Asana by virtual releecruzRelee Cruz
 
YOGA ASANA (YASHIKA GUPTA)
YOGA ASANA (YASHIKA GUPTA)YOGA ASANA (YASHIKA GUPTA)
YOGA ASANA (YASHIKA GUPTA)Yashika Gupta
 
Yoga positions and techniques
Yoga positions and techniquesYoga positions and techniques
Yoga positions and techniquesashusonu831
 

En vedette (19)

Yoga Education PPT by Vimi
Yoga Education PPT by VimiYoga Education PPT by Vimi
Yoga Education PPT by Vimi
 
Neetu rana
Neetu ranaNeetu rana
Neetu rana
 
Piyush ppt
Piyush pptPiyush ppt
Piyush ppt
 
yoga asana
yoga asanayoga asana
yoga asana
 
YOGA
YOGAYOGA
YOGA
 
YOGA ASANAS
YOGA ASANASYOGA ASANAS
YOGA ASANAS
 
YOGA ASANA By RAJNEESH
YOGA ASANA By RAJNEESHYOGA ASANA By RAJNEESH
YOGA ASANA By RAJNEESH
 
YOGA ASANA
YOGA ASANAYOGA ASANA
YOGA ASANA
 
REVELS'17, MIT MANIPAL, INDIA QUIZ, PRELIMS +ANSWERS
REVELS'17, MIT MANIPAL, INDIA QUIZ, PRELIMS +ANSWERS REVELS'17, MIT MANIPAL, INDIA QUIZ, PRELIMS +ANSWERS
REVELS'17, MIT MANIPAL, INDIA QUIZ, PRELIMS +ANSWERS
 
REVELS'17, MIT MANIPAL, INDIA QUIZ, FINALS
REVELS'17, MIT MANIPAL, INDIA QUIZ, FINALSREVELS'17, MIT MANIPAL, INDIA QUIZ, FINALS
REVELS'17, MIT MANIPAL, INDIA QUIZ, FINALS
 
Interrobang 2017 BizSciTech Quiz Prelims+Answers
Interrobang 2017 BizSciTech Quiz Prelims+AnswersInterrobang 2017 BizSciTech Quiz Prelims+Answers
Interrobang 2017 BizSciTech Quiz Prelims+Answers
 
The art of Pitch
The art of PitchThe art of Pitch
The art of Pitch
 
Build Features, Not Apps
Build Features, Not AppsBuild Features, Not Apps
Build Features, Not Apps
 
How to Become a Thought Leader in Your Niche
How to Become a Thought Leader in Your NicheHow to Become a Thought Leader in Your Niche
How to Become a Thought Leader in Your Niche
 
Sida
SidaSida
Sida
 
Conceptual framework storage devices (2)
Conceptual framework   storage devices (2)Conceptual framework   storage devices (2)
Conceptual framework storage devices (2)
 
Asana by virtual releecruz
Asana by virtual releecruzAsana by virtual releecruz
Asana by virtual releecruz
 
YOGA ASANA (YASHIKA GUPTA)
YOGA ASANA (YASHIKA GUPTA)YOGA ASANA (YASHIKA GUPTA)
YOGA ASANA (YASHIKA GUPTA)
 
Yoga positions and techniques
Yoga positions and techniquesYoga positions and techniques
Yoga positions and techniques
 

Similaire à Yoga Education PPT by Kunal

Rhea final ppt
Rhea final pptRhea final ppt
Rhea final pptRHEA SINGH
 
Rhea final ppt
Rhea final pptRhea final ppt
Rhea final pptRHEA SINGH
 
YOGA POSTURES -BY MUSKAN KUMARI
YOGA POSTURES -BY MUSKAN KUMARIYOGA POSTURES -BY MUSKAN KUMARI
YOGA POSTURES -BY MUSKAN KUMARIMuskanKumari29
 
Ajay yoga ppt final 1486275605164-1486301749552
Ajay yoga ppt final 1486275605164-1486301749552Ajay yoga ppt final 1486275605164-1486301749552
Ajay yoga ppt final 1486275605164-1486301749552ajaybartwal7
 
ASPESS, M.P.Ed - 2017 batch( AMITY UNIVERSITY)
ASPESS, M.P.Ed -  2017 batch( AMITY UNIVERSITY)ASPESS, M.P.Ed -  2017 batch( AMITY UNIVERSITY)
ASPESS, M.P.Ed - 2017 batch( AMITY UNIVERSITY)Mehtab Jamal
 
Amity ASPESS Yoga M.ped
Amity ASPESS Yoga M.pedAmity ASPESS Yoga M.ped
Amity ASPESS Yoga M.pedprateek singh
 
Amity of physical education sports and science ( (1)
Amity of physical education sports and science ( (1)Amity of physical education sports and science ( (1)
Amity of physical education sports and science ( (1)Vikas Jamwal
 
Amity of physical_education_sports_and_science_([1]
Amity of physical_education_sports_and_science_([1]Amity of physical_education_sports_and_science_([1]
Amity of physical_education_sports_and_science_([1]JAYAS143
 
Yoga basket course
Yoga basket course Yoga basket course
Yoga basket course Ajit Kumar
 
Power Point Persentention (PPT) on yoga
Power Point Persentention (PPT) on yogaPower Point Persentention (PPT) on yoga
Power Point Persentention (PPT) on yogassuser3bad8c
 
YOGA ASANA (ARVIND MATHUR)
YOGA ASANA (ARVIND MATHUR)YOGA ASANA (ARVIND MATHUR)
YOGA ASANA (ARVIND MATHUR)Yashika Gupta
 

Similaire à Yoga Education PPT by Kunal (20)

Rhea final ppt
Rhea final pptRhea final ppt
Rhea final ppt
 
Rhea final ppt
Rhea final pptRhea final ppt
Rhea final ppt
 
Yoga Asanas
Yoga AsanasYoga Asanas
Yoga Asanas
 
YOGA POSTURES -BY MUSKAN KUMARI
YOGA POSTURES -BY MUSKAN KUMARIYOGA POSTURES -BY MUSKAN KUMARI
YOGA POSTURES -BY MUSKAN KUMARI
 
Ajay yoga ppt final 1486275605164-1486301749552
Ajay yoga ppt final 1486275605164-1486301749552Ajay yoga ppt final 1486275605164-1486301749552
Ajay yoga ppt final 1486275605164-1486301749552
 
ASPESS, M.P.Ed - 2017 batch( AMITY UNIVERSITY)
ASPESS, M.P.Ed -  2017 batch( AMITY UNIVERSITY)ASPESS, M.P.Ed -  2017 batch( AMITY UNIVERSITY)
ASPESS, M.P.Ed - 2017 batch( AMITY UNIVERSITY)
 
YOGA ASANA BY GEETANJALI GAUTAM
YOGA ASANA BY GEETANJALI GAUTAMYOGA ASANA BY GEETANJALI GAUTAM
YOGA ASANA BY GEETANJALI GAUTAM
 
Yoga Mantra
Yoga MantraYoga Mantra
Yoga Mantra
 
yogasana
yogasanayogasana
yogasana
 
Amity ASPESS Yoga M.ped
Amity ASPESS Yoga M.pedAmity ASPESS Yoga M.ped
Amity ASPESS Yoga M.ped
 
Amity of physical education sports and science ( (1)
Amity of physical education sports and science ( (1)Amity of physical education sports and science ( (1)
Amity of physical education sports and science ( (1)
 
Amity of physical_education_sports_and_science_([1]
Amity of physical_education_sports_and_science_([1]Amity of physical_education_sports_and_science_([1]
Amity of physical_education_sports_and_science_([1]
 
Yoga basket course
Yoga basket course Yoga basket course
Yoga basket course
 
Power Point Persentention (PPT) on yoga
Power Point Persentention (PPT) on yogaPower Point Persentention (PPT) on yoga
Power Point Persentention (PPT) on yoga
 
YOGA ASANA (ARVIND MATHUR)
YOGA ASANA (ARVIND MATHUR)YOGA ASANA (ARVIND MATHUR)
YOGA ASANA (ARVIND MATHUR)
 
Aditya
AdityaAditya
Aditya
 
Lovely thapa
Lovely thapaLovely thapa
Lovely thapa
 
Supta Vajrasana.pptx
Supta Vajrasana.pptxSupta Vajrasana.pptx
Supta Vajrasana.pptx
 
Yogic sciences
Yogic sciencesYogic sciences
Yogic sciences
 
Learning yin yoga
Learning yin yogaLearning yin yoga
Learning yin yoga
 

Dernier

How to Manage Cross-Selling in Odoo 17 Sales
How to Manage Cross-Selling in Odoo 17 SalesHow to Manage Cross-Selling in Odoo 17 Sales
How to Manage Cross-Selling in Odoo 17 SalesCeline George
 
Clinical Pharmacy Introduction to Clinical Pharmacy, Concept of clinical pptx
Clinical Pharmacy  Introduction to Clinical Pharmacy, Concept of clinical pptxClinical Pharmacy  Introduction to Clinical Pharmacy, Concept of clinical pptx
Clinical Pharmacy Introduction to Clinical Pharmacy, Concept of clinical pptxraviapr7
 
Easter in the USA presentation by Chloe.
Easter in the USA presentation by Chloe.Easter in the USA presentation by Chloe.
Easter in the USA presentation by Chloe.EnglishCEIPdeSigeiro
 
Drug Information Services- DIC and Sources.
Drug Information Services- DIC and Sources.Drug Information Services- DIC and Sources.
Drug Information Services- DIC and Sources.raviapr7
 
How to Show Error_Warning Messages in Odoo 17
How to Show Error_Warning Messages in Odoo 17How to Show Error_Warning Messages in Odoo 17
How to Show Error_Warning Messages in Odoo 17Celine George
 
Quality Assurance_GOOD LABORATORY PRACTICE
Quality Assurance_GOOD LABORATORY PRACTICEQuality Assurance_GOOD LABORATORY PRACTICE
Quality Assurance_GOOD LABORATORY PRACTICESayali Powar
 
Philosophy of Education and Educational Philosophy
Philosophy of Education  and Educational PhilosophyPhilosophy of Education  and Educational Philosophy
Philosophy of Education and Educational PhilosophyShuvankar Madhu
 
HED Office Sohayok Exam Question Solution 2023.pdf
HED Office Sohayok Exam Question Solution 2023.pdfHED Office Sohayok Exam Question Solution 2023.pdf
HED Office Sohayok Exam Question Solution 2023.pdfMohonDas
 
Prescribed medication order and communication skills.pptx
Prescribed medication order and communication skills.pptxPrescribed medication order and communication skills.pptx
Prescribed medication order and communication skills.pptxraviapr7
 
Practical Research 1: Lesson 8 Writing the Thesis Statement.pptx
Practical Research 1: Lesson 8 Writing the Thesis Statement.pptxPractical Research 1: Lesson 8 Writing the Thesis Statement.pptx
Practical Research 1: Lesson 8 Writing the Thesis Statement.pptxKatherine Villaluna
 
Diploma in Nursing Admission Test Question Solution 2023.pdf
Diploma in Nursing Admission Test Question Solution 2023.pdfDiploma in Nursing Admission Test Question Solution 2023.pdf
Diploma in Nursing Admission Test Question Solution 2023.pdfMohonDas
 
How to Add a many2many Relational Field in Odoo 17
How to Add a many2many Relational Field in Odoo 17How to Add a many2many Relational Field in Odoo 17
How to Add a many2many Relational Field in Odoo 17Celine George
 
Presentation on the Basics of Writing. Writing a Paragraph
Presentation on the Basics of Writing. Writing a ParagraphPresentation on the Basics of Writing. Writing a Paragraph
Presentation on the Basics of Writing. Writing a ParagraphNetziValdelomar1
 
How to Add a New Field in Existing Kanban View in Odoo 17
How to Add a New Field in Existing Kanban View in Odoo 17How to Add a New Field in Existing Kanban View in Odoo 17
How to Add a New Field in Existing Kanban View in Odoo 17Celine George
 
How to Make a Field read-only in Odoo 17
How to Make a Field read-only in Odoo 17How to Make a Field read-only in Odoo 17
How to Make a Field read-only in Odoo 17Celine George
 
How to Add Existing Field in One2Many Tree View in Odoo 17
How to Add Existing Field in One2Many Tree View in Odoo 17How to Add Existing Field in One2Many Tree View in Odoo 17
How to Add Existing Field in One2Many Tree View in Odoo 17Celine George
 
Ultra structure and life cycle of Plasmodium.pptx
Ultra structure and life cycle of Plasmodium.pptxUltra structure and life cycle of Plasmodium.pptx
Ultra structure and life cycle of Plasmodium.pptxDr. Asif Anas
 
DUST OF SNOW_BY ROBERT FROST_EDITED BY_ TANMOY MISHRA
DUST OF SNOW_BY ROBERT FROST_EDITED BY_ TANMOY MISHRADUST OF SNOW_BY ROBERT FROST_EDITED BY_ TANMOY MISHRA
DUST OF SNOW_BY ROBERT FROST_EDITED BY_ TANMOY MISHRATanmoy Mishra
 
CapTechU Doctoral Presentation -March 2024 slides.pptx
CapTechU Doctoral Presentation -March 2024 slides.pptxCapTechU Doctoral Presentation -March 2024 slides.pptx
CapTechU Doctoral Presentation -March 2024 slides.pptxCapitolTechU
 

Dernier (20)

How to Manage Cross-Selling in Odoo 17 Sales
How to Manage Cross-Selling in Odoo 17 SalesHow to Manage Cross-Selling in Odoo 17 Sales
How to Manage Cross-Selling in Odoo 17 Sales
 
Clinical Pharmacy Introduction to Clinical Pharmacy, Concept of clinical pptx
Clinical Pharmacy  Introduction to Clinical Pharmacy, Concept of clinical pptxClinical Pharmacy  Introduction to Clinical Pharmacy, Concept of clinical pptx
Clinical Pharmacy Introduction to Clinical Pharmacy, Concept of clinical pptx
 
Easter in the USA presentation by Chloe.
Easter in the USA presentation by Chloe.Easter in the USA presentation by Chloe.
Easter in the USA presentation by Chloe.
 
Drug Information Services- DIC and Sources.
Drug Information Services- DIC and Sources.Drug Information Services- DIC and Sources.
Drug Information Services- DIC and Sources.
 
Finals of Kant get Marx 2.0 : a general politics quiz
Finals of Kant get Marx 2.0 : a general politics quizFinals of Kant get Marx 2.0 : a general politics quiz
Finals of Kant get Marx 2.0 : a general politics quiz
 
How to Show Error_Warning Messages in Odoo 17
How to Show Error_Warning Messages in Odoo 17How to Show Error_Warning Messages in Odoo 17
How to Show Error_Warning Messages in Odoo 17
 
Quality Assurance_GOOD LABORATORY PRACTICE
Quality Assurance_GOOD LABORATORY PRACTICEQuality Assurance_GOOD LABORATORY PRACTICE
Quality Assurance_GOOD LABORATORY PRACTICE
 
Philosophy of Education and Educational Philosophy
Philosophy of Education  and Educational PhilosophyPhilosophy of Education  and Educational Philosophy
Philosophy of Education and Educational Philosophy
 
HED Office Sohayok Exam Question Solution 2023.pdf
HED Office Sohayok Exam Question Solution 2023.pdfHED Office Sohayok Exam Question Solution 2023.pdf
HED Office Sohayok Exam Question Solution 2023.pdf
 
Prescribed medication order and communication skills.pptx
Prescribed medication order and communication skills.pptxPrescribed medication order and communication skills.pptx
Prescribed medication order and communication skills.pptx
 
Practical Research 1: Lesson 8 Writing the Thesis Statement.pptx
Practical Research 1: Lesson 8 Writing the Thesis Statement.pptxPractical Research 1: Lesson 8 Writing the Thesis Statement.pptx
Practical Research 1: Lesson 8 Writing the Thesis Statement.pptx
 
Diploma in Nursing Admission Test Question Solution 2023.pdf
Diploma in Nursing Admission Test Question Solution 2023.pdfDiploma in Nursing Admission Test Question Solution 2023.pdf
Diploma in Nursing Admission Test Question Solution 2023.pdf
 
How to Add a many2many Relational Field in Odoo 17
How to Add a many2many Relational Field in Odoo 17How to Add a many2many Relational Field in Odoo 17
How to Add a many2many Relational Field in Odoo 17
 
Presentation on the Basics of Writing. Writing a Paragraph
Presentation on the Basics of Writing. Writing a ParagraphPresentation on the Basics of Writing. Writing a Paragraph
Presentation on the Basics of Writing. Writing a Paragraph
 
How to Add a New Field in Existing Kanban View in Odoo 17
How to Add a New Field in Existing Kanban View in Odoo 17How to Add a New Field in Existing Kanban View in Odoo 17
How to Add a New Field in Existing Kanban View in Odoo 17
 
How to Make a Field read-only in Odoo 17
How to Make a Field read-only in Odoo 17How to Make a Field read-only in Odoo 17
How to Make a Field read-only in Odoo 17
 
How to Add Existing Field in One2Many Tree View in Odoo 17
How to Add Existing Field in One2Many Tree View in Odoo 17How to Add Existing Field in One2Many Tree View in Odoo 17
How to Add Existing Field in One2Many Tree View in Odoo 17
 
Ultra structure and life cycle of Plasmodium.pptx
Ultra structure and life cycle of Plasmodium.pptxUltra structure and life cycle of Plasmodium.pptx
Ultra structure and life cycle of Plasmodium.pptx
 
DUST OF SNOW_BY ROBERT FROST_EDITED BY_ TANMOY MISHRA
DUST OF SNOW_BY ROBERT FROST_EDITED BY_ TANMOY MISHRADUST OF SNOW_BY ROBERT FROST_EDITED BY_ TANMOY MISHRA
DUST OF SNOW_BY ROBERT FROST_EDITED BY_ TANMOY MISHRA
 
CapTechU Doctoral Presentation -March 2024 slides.pptx
CapTechU Doctoral Presentation -March 2024 slides.pptxCapTechU Doctoral Presentation -March 2024 slides.pptx
CapTechU Doctoral Presentation -March 2024 slides.pptx
 

Yoga Education PPT by Kunal

  • 1. YOGA ASANAASANA Prepared By: Kunal E No.: A3013816001 Semester: B.P.Ed 1st year 2nd Sem
  • 2. Standing Sitting Lying Forward bending Hastapasana Paschimattasana Halasana Backward bending Anjaneyasana Dhanurasana Matsyasana Sideway bending Trikonasana Bharadvajasana Pavanamuktasana Balancing Utthita Hasta padangustaysana Vasisthasana
  • 4. UTTANASANA Description -Uttanasana (OOH-tah-NAH- sah-nah) [needs IPA] (Sanskrit: उत्तानासन; IAST: uttānāsana), Intense Forward- Bending Pose, Intense Stretch Pose, Standing Forward Bend, Standing Forward Fold Pose, or Standing Head to Knees Pose is an asana. Benefits • Calms the brain and helps relieve stress, anxiety and mild • Stimulates the liver and kidneys • Stretches the hamstrings and calves • Strengthens the thighs • Improves digestion • Helps relieve the symptoms of menopause • Helps relieve headache and insomnia
  • 5. PROCEDURE • The asana consists of standing with feet together, then hinging forward from the hips, letting the head hang, with palms placed flat on the floor near the feet.
  • 6. CONTRRA- INDICATIONS • Avoid this pose with lower back or neck injuries
  • 7. Paschimottanasana Description- The name comes from the Sanskrit words paschima (पश्चिम, paścima) meaning "west" or "back" or "back of body", and uttana (उत्तान, uttāna) meaning "intense stretch" or "straight" or "extended", and asana (आसन) meaning "posture" or "seat". Benefits • Calms the brain and helps relieve stress and mild depression • Stretches the spine, shoulders, hamstrings • Stimulates the liver, kidneys, ovaries, and uterus • Improves digestion • Helps relieve the symptoms of menopause and menstrual discomfort • Soothes headache and anxiety and reduces fatigue • Therapeutic for high blood pressure, infertility, insomnia, and sinusitis • Traditional texts say that Paschimottanasana increases appetite, reduces obesity, and cures diseases.
  • 8. PROCEDURE Initial Phase • This asana is practiced in four stages: • In the first stage, the yogi stretches their legs straight and swings the upper part of their body back and forth. With each swing, the yogi tries to reach further with their hands, touching their knees, calves, ankles, and finally their toes. Stay • In the second stage, the yogi bends forward to touch their knees with their hands. • From the second stage above, the yogi reaches further to touch their toes with their hands. Final Phase • From the third stage, the yogi tries to place their elbows at the side of their knees, and touch their knees with either their nose or their forehead
  • 9. CONTRRA- INDICATIONS • Asthma • Diarrhea • Back injury: Only perform this pose under the supervision of an experienced teacher.
  • 10. HALASANA Description- Without proper rendering support, you may see question marks or boxes, misplaced vowels or missing conjuncts instead of Indic text. Halasana (/hʌˈlæsʌnʌ/; Sanskrit: हलासन; IAST: Halāsana) or Plow Pose is an asana. Benefits • Stretches all muscles and ligament in the practitioner's calves and thighs, resulting in greater leg flexibility • Therapeutic for leg cramps • Stimulates the practitioner's thyroid, parathyroid, throat, lungs and abdominal organs • Helps relieve gas and upper/lower back pain or discomfort • Promotes good digestion • Stretches the practitioner's shoulders and spine • Therapeutic for menopause, infertility, insomnia, headache and sinusitis • Relieves stress and fatigue [4]
  • 11. PROCEDURE • The practitioner lies on the floor, lifts the legs, and then places them behind the head. Experienced practitioners may enter Halasana from a standing position by tucking chin to chest, placing hands on the floor, walking the feet towards the hands and bending at the elbows to lower shoulders to the floor.
  • 12. CONTRRA- INDICATIONS • This asana can put significant strain on the cervical spine, which does not normally undergo this type of stress, and can cause injury if not performed properly. • Practicing this pose without leg support can lead to injury. To provide support for the legs, practitioners may elevate the feet on props such as blocks or on the seat of a chair instead placing the feet directly on the floor. As alternatives, simply lying on the back and raising the legs into a hamstring stretch, or doing a seated forward bend may be appropriate.
  • 14. ARDHA CHAKARASANA Description-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.” Benefits • Stretches the front upper torso. • Tones the arms and shoulder muscles.
  • 15. PROCEDURE Initial Phase • 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. • 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. Final Phase • Hold. Breathing in, come back up. • Breathing out, bring the arms down and relax
  • 16. CONTRRA- INDICATIONS • 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.
  • 17. Dhanurasana Description- Dhanurasana (DAH-noo-RAH-sah- nah [needs IPA]; Sanskrit:धनुरासन; IAST: Dhanurāsana), Bow Pose, or sometimes Urdva Chakrasana (Upward Wheel Pose) is an asana. Benefits • Strengthens the back and abdominal muscles. • Stimulates the reproductive organs. • Opens up the chest, neck and shoulders. • Tones the leg and arm muscles. • Adds greater flexibility to the back. • Good stress and fatigue buster. • Relieves menstrual discomfort and constipation. • Helps people with renal (kidney) disorders. • It provides relief from headache.
  • 18. PROCEDURE First the practitioner should lie prone and grasp the feet to lift the leg and chest to form a bow. Remain in this position for some time and then return to the previous position.
  • 19. CONTRRA- INDICATIONS • High or low blood pressure • Migraine • Insomnia • Serious lower-back or neck injury
  • 20. Setu Bandha Sarvangasana Description-etu bandha sarvangasana is one of the basic backbend poses that prepares one for advanced backbend versions. The term is derived from the Sanskrit setu, meaning "bridge," bandha, meaning "lock," sarva, meaning "all," anga, meaning, "limb," and asana meaning "pose." Benefits • Stretches the chest, neck, and spine • Calms the brain and helps alleviate stress and mild depression • Stimulates abdominal organs, lungs, and thyroid • Rejuvenates tired legs • Improves digestion • Helps relieve the symptoms of menopause • Relieves menstrual discomfort when done supported • Reduces anxiety, fatigue, backache, headache, and insomnia
  • 21. PROCEDURE Initial Phase • Lie flat on the ground and keep your arms at your sides. • Now lift your hips upwards as shown in fig as much you can (Should not over-stretch) with the help of pressing your palms. Stay • Keep breathing deeply in this position for some time for 20-30 seconds. • Now relax by touching your hips to the ground i.e. your starting position. Final Phase • Repeat this cycle for 3-4 times
  • 22. CONTRRA- INDICATIONS • Be careful while doing this pose if you have neck or any spinal injuries, as well a knee injuries
  • 24. Parivrtta Trikonasana Description-Parivrtta trikonasana is a standing yoga asana that twists the body and demands balance and flexibility. ... The name for this asana comes from the Sanskrit parivrtta,meaning "revolve," trikona, meaning "triangle," and asana, meaning "posture." In English, it is called revolved triangle pose or twisted triangle pose. Benefits • Strengthens and stretches the legs • Stretches the hips and spine • Opens the chest to improve breathing • Relieves mild back pain • Stimulates the abdominal organs • Improves sense of balance
  • 25. PROCEDURE • Trikonasana is usually performed in two parts, facing left, and then facing right. The practitioner begins standing with the feet one leg-length apart, knees unbent, turns the right foot completely to the outside and the left foot less than 45 degrees to the inside, keeping the heels in line with the hips. The arms are spread out to the sides, parallel to the ground, palms facing down; the trunk is extended as far as is comfortable to the right, while the arms remain parallel to the floor. Once the trunk is fully extended to the right, the right arm is dropped so that the right hand reaches the shin (or a block or on the floor) to the front (left side) of the right foot, with the palm down if flexed. The left arm is extended vertically, and the spine and trunk are gently twisted counterclockwise (i.e., upwards to the left, since they're roughly parallel to the floor), using the extended arms as a lever, while the spine remains parallel to the ground. The arms are stretched away from one another, and the head is often turned to gaze at the left thumb, slightly intensifying the spinal twist. Returning to standing, the bend is then repeated to the left.
  • 26. CONTRRA- INDICATIONS • Back or spine injury. Perform this pose only with the supervision of an experienced teacher or avoid it altogether. Also avoid this pose if you have: • Low blood pressure • Migraine • Diarrhea • Headache • Insomnia
  • 27. Parivrtta Janu Sirsasana • Stretches the spine, shoulders, and hamstrings Stimulates abdominal organs such as the liver and kidneys Improves digestion
  • 28. PROCEDURE Initial Phase • In a seated position, one leg is extended with toes pointing upward, and the other leg is bent with knee pointing away from the straight leg and the sole of the foot in by the groin. The torso turns and folds over the extended leg. Stay • Janu Sirsasana is a spinal twist, as well as a forward fold. The potential is to free up constriction in different parts of the back and to loosen the hamstrings. Final Phase • Janu Sirsasana differs from Paschimottanasana in its asymmetry in the legs and hips, and in the twisting action this asana imparts to the spine.
  • 30. Pavanamuktasana • It helps in passing the gas,which is blocked in your intestine. It creates space for fresh air in the body to create maximum utilization of the bodily resources. This improves the digestion system and helps have good motion.
  • 31. PROCEDURE Initial Phase • Lie flat on your back and keep the legs straight and relax breath deeply and rhythmically. • Inhale slowly and lift the legs and bend in the knee. Bring upwards to the chest till your thigh touches to stomach • Hug your knees in place and lock your fingers. Stay • Try to touch the knee with your nose tip. This is not easy in first time. But regular practice you can do this. Hold this position for 20 to 30 seconds. You can extend it till 1 minute as per your capability. • Now exhale slowly and come back to the original position that is Shavasana (Lie straight) Final Phase • This is very beneficial for stomach abs. The results are very impressive. • Practice 3 to 5 cycles each day.
  • 32. CONTRRA- INDICATIONS • Those suffering for high blood pressure, Slip disc, Ulcer should not do this asana. In pregnancy and menstruation women should not practice this.
  • 34. Ardha Chandrasana • Benefits • Strengthens the abdomen, ankles, thighs, buttocks, and spine • Stretches the groins, hamstrings and calves, shoulders, chest, and spine • Improves coordination and sense of balance • Helps relieve stress • Improves digestion
  • 35. PROCEDURE Final Phase • 1. Begin in triangle pose - trikonasana with the right leg forward. Bend your right knee softly and bring your left hand to your hip. • 2. Bring your right hand to the floor in front of your right foot. Your hand should be under your shoulder when you are in the full pose, so in order to set it up in the correct position, place it about a foot in front of and five or six inches to the right of your right foot. • Tent your hand so that just your fingertips on the floor. • 3. Begin to straighten your right leg while simultaneously lifting your left foot off the floor. Keep your left leg as straight as possible. Stay • 4. Open your hips, stacking the left hip point on top of the right hip point. • 5. Bring your left leg straight and parallel to the floor. Flex your left foot strongly with the toes pointing toward the left side of the room. Final Phase • 6. When you feel balanced on the right leg, reach the left arm up toward the ceiling, opening the chest and making a straight line with the right and left arms perpendicular to the floor. • 7. Finally, turn your head so that your gaze is lifted toward your upraised left fingertips. • 8. Balance here for around five breaths before releasing the left leg to the floor and repeating the pose on the other side.
  • 36. PROCEDURE Initial Phase • 1. Begin in triangle pose - trikonasana with the right leg forward. Bend your right knee softly and bring your left hand to your hip. • 2. Bring your right hand to the floor in front of your right foot. Your hand should be under your shoulder when you are in the full pose, so in order to set it up in the correct position, place it about a foot in front of and five or six inches to the right of your right foot. Stay • Tent your hand so that just your fingertips on the floor. • 3. Begin to straighten your right leg while simultaneously lifting your left foot off the floor. Keep your left leg as straight as possible. • 4. Open your hips, stacking the left hip point on top of the right hip point. Final phase • 5. Bring your left leg straight and parallel to the floor. Flex your left foot strongly with the toes pointing toward the left side of the room. • 6. When you feel balanced on the right leg, reach the left arm up toward the ceiling, opening the chest and making a straight line with the right and left arms perpendicular to the floor. • 7. Finally, turn your head so that your gaze is lifted toward your upraised left fingertips. • 8. Balance here for around five breaths before releasing the left leg to the floor and repeating the pose on the other side.
  • 37. CONTRA-INDICATION • If you have any neck problems, don't turn your head to look upward; continue looking straight ahead and keep both sides of the neck evenly long. • Headache or migraine • Low blood pressure • Diarrhea • Insomnia
  • 38. Vasisthasana • Benefits • Strengthens the arms, belly, and legs • Stretches and strengthens the wrists • Stretches the backs of the legs (in the full version described below) • Improves sense of balance
  • 39. PROCEDURE Initial Phase • Come into Dandasana (Plank pose). • Slowly shift your weight on the right arm and foot as you swing your left arm and foot on it. • Rest the left foot on the right foot and let the left arm rest on the hip. Stay • The right hand should be a little in front of the shoulder and not exactly below it. Also, ensure that the palm is pressed firmly against the floor and the arm is not bent. • As you inhale, slowly raise your left arm till it is perpendicular to the floor with fingertips pointing towards the ceiling. Final phase • Now turn your neck towards the raised arm and gaze at the fingertips for a few breaths. • As you exhale, bring the arm down to rest on the hip. • Slowly come back into Dandasana and rest for a few breaths. • Repeat the process on the other side.
  • 40. CONTRA-INDICATION • Students with serious wrist, elbow, or shoulder injuries should avoid this pose.