Sector-125, Noida, Uttar Pradesh 201313
AMITY SCHOOL OF PHYSICAL
EDUCATION AND SPORTS
COURSE- B.P. Ed. 2016-2018
ROLL NO- 26
Dr. Ajit Kumar
• In yoga, refers both to the place in which a
practitioner (yogi if male, yogini if female) sits
and the posture in which he or she sits. In the
Yoga Sutras, Patanjali defines "asana" as "to
be seated in a position that is firm, but
• 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.
• Stand straight on your mat, and rest your hands on your hips. Inhale.
• Exhale and gently soften your knees and bend forward, folding from your hips. You
need to counterbalance the weight of your body. To do this, you must move your
hips and tailbone slightly back as the rest of your body moves forward.
• Remember to keep your knees soft as you do all of this. This will allow your
buttocks to point up and your hips to move forward into the upper thighs.
• Let your hands rest on the ground, next to your feet. Your feet must be parallel to
each other, and your second and middle toes must point forward. Let your chest
float over your feet. Widen the space between your chest bone and pubis. Feel the
fold and the stretch from your hip bone. If you feel it from the rounding of your
lower back, you are doing something wrong.
• You must feel a stretch in your hamstrings as well, and if you are not yet feeling it,
extend your knees a little more.
• Turn your thighs inward, and root yourself into your heels. This will allow better
• Your head must be left to dangle, such that the crown reaches the floor. Look
through your legs, and hold the pose.
• When you wish to release the pose, contract the core and the abdomen muscles.
Inhale and place your hand on the hips. Rise slowly, ensuring there is an
elongation in your back. Let there be a distance between your pubis and your
chest bone. Slowly stand up.
• Stretches the hips, hamstrings, and calves
• Strengthens the thighs and knees
• Keeps your spine strong and flexible
• Reduces stress, anxiety, depression, and fatigue
• Calms the mind and soothes the nerves
• Relieves tension in the spine, neck, and back
• Activates the abdominal muscles
• Eases symptoms of menopause, asthma, headaches, and insomnia
• Stimulates the kidneys, liver, spleen
• Improves digestion
• May lower high blood pressure
• Therapeutic for infertility, osteoporosis, and sinusitis
• Standing Forward Fold Pose is best avoided by
patients of sciatica, mostly the acute cases.
• It should also be avoided during pregnancy
since it constricts the abdomen
• Lastly those with recent or chronic problems
in the hips, legs, shoulders or back should
avoid this yoga pose.
• Gomukhasana literally means Cow Face Pose,
a strange name to be sure, but a wonderful
exercise all the same. The Sanskrit go is the
etymological root of the English word—want
to guess?—right, “cow,” and mukha means
• Sit erect on the ground with your legs stretched out in front of you.
• Now gently bend your left leg, and place it under your right buttock.
• Fold your right leg and place it over your left thigh.
• Place both your knees close together as they are stacked one on
top of the other.
• Gently fold your left arm and place it behind your back.
• Take your right arm over your right shoulder, and stretch it as much
as you can until it reaches your left hand. With practice, you will be
able to not just reach, but also catch your left hand.
• Keep the trunk erect, expand your chest, and lean slightly back.
• Hold this pose for as long as you are comfortable, as you breathe
slowly and deeply. Concentrate on your breathing.
• These are some amazing benefits of Gomukhasana.
• This asana helps to flex the back, making it more elastic.
• It helps to cure stiff shoulders and also helps reduce
• Practicing the Gomukhasana also aids in the treatment of
• It enhances the working of the kidneys, thereby helping
those suffering from diabetes.
• It also works the chest muscles and helps in treating sexual
• Practicing this asana regularly can reduce stress and
• There are some points of caution that you must keep in mind before you
practice this asana.
• People suffering from shoulder, neck, and knee pains must refrain from
practicing this asana. If you suffer from backaches, it is best to consult a
doctor before you do this asana, and practice only under the supervision
of a certified yoga instructor.
• If you have tight shoulders and fail to clasp your fingers behind your back,
use a strap between your hands. Start the pose with a strap draped over
the shoulder of the lower arm. Slide the lower arm to the back (you must
ensure that you slide your arm as much to the top of the back as possible),
then catch the free end of the strap with the upper arm.
• In case you are fat or obese, performing this exercise might be difficult.
But don’t fret. Instead, start small. You can begin by trying to take your
hands backward (you don’t have to clasp the fingers), and simply
stretching your legs and crossing one over the other. With time and
patience, you will be able to perform the pose perfectly as it makes your
body flexible and easy to stretch.
• 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.
• Lie on the yoga mat or carpet and join the legs together
• Raise your legs to make an angle of 90 degree.
• Thrust the palms, raise the waist and legs, bending forwards curving
the back and resting the legs on the floor above head.
• Try to place the big toe on the floor and keep the legs straight.
• Balance the whole weight on the shoulder blade, shift both the
hands over the head ,join the fingers and hold the head with it and
relax the elbows on the floor.
• Try to remain in the position till the count of 100.
• Then release the fingers above the head, pressing the pals on the
floor taking back thumb toe gently bring the body and legs to the
• Relax and practice for 2 round more
• Practicing this asana regularly can avoid
disease like diabetes, obesity, constipation
stomach disorder, Blood pressure and
• It makes your back bone elastic and flexible.
• Halasana helps to reduce both belly and body
• It improves memory power.
• Those having neck pain,spondylosis and high
blood pressure should not practice this yoga
• Pregnant ladies should not try this asana.
• Those having neck pain,spondylosis and high
blood pressure should not practice this yoga
• Pregnant ladies should not try this asana.
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.”
• While standing, your feet should be placed together, and the
hands should be stretched out along the thighs. This step in
itself is an Asana known as Tadasana.
• The right hand should be raised vertically, and you should
breathe in during this step.
• The right hand should be stretched as much as possible,
following which the body is to be bent towards the left, while
• Once the final posture is reached, maintain regular breathing.
The posture should be maintained for 30 seconds.
• The same action should be repeated for the other side.
• Practitioners of this Asana have reported relief from
constipation issues, especially if it is practiced during
the morning hours.
• The back muscles are exercised and this leads to their
• It is a very useful posture for people with excessive fat,
especially around the waist region.
• Daily practice of this Asana can lead to more flexible
hip joints than ever before.
• Asthma and high blood pressure, two common medical
problems of the modern world, can be controlled
through this Asana.
• People with existing back issues should talk to
an expert before practicing this Asana. Taking
instructions from an expert is vital, as
improper technique may hamper your health
• It is a very deep backward bend performed in a kneeling
position. Many people find backbends difficult or
challenging, because bending backwards is not an activity
with which most are familiar.
• After performing Ustrasana, the pulse rate will often have
increased considerably, while the breathing should be deep
• A deeper stretch can be achieved by separating the knees
slightly wider at the outset. The "full expression" of camel
varies widely between practitioners, with some finding it
quite difficult to progress beyond a slight backward lean; at
its deepest the head can be between the knees.
• Sit on knees and bend backwards.
• Hold right ankles or heel with right hand and left ankle
or heel with left hand.
• Now bend your neck and head backwards as much as
you can and push waist area slightly forward.
• Breathing should be normal for 6 to 10 seconds in this
• After 6 to 10 seconds return to the first position by
bending forward. Release your hands from heels. This
is your one round of Ushtra Asana. Repeat this for
some more rounds.
• Helps to increase chest size and lungs capacity.
• Brings flexibility in chest, abdomen and neck.
• Stimulates abdomen organs.
• Improve the function of the respiratory system. Beneficial for Asthma
• Activate whole respiratory organs and nerves.
• Cures problems related to Neck, Shoulders and back.
• Cures Vata, Pitta and kapha dosha.
• Strengthens the back muscles.
• Stimulate thyroid gland.
• Releases back pain.
• Increases blood circulation to brain.
• Helps to improve Posture.
• Reduce the fats on the stomach.
• Improve digestion.
• Those having problems related to neck, knee and back
injury should not perform this asana.
• Lower back pain patients should avoid this asana.
• Person suffering from high or low blood pressure and
migraine should avoid this asana.
• Insomnia (Sleeping disorder) patient should avoid.
• Practice under expert guidance. Because this pose may
cause back pain or neck injuries.
• Consult a doctor before practicing yogasana to find the
root cause of your problem
• 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
• First of all lie down in prone position
• Exhale, bend your knees and hold the ankles with hands
• While inhaling raise the thighs, head and chest as high
• Try to maintain weight of the body on lower abdomen.
Join the ankles. Look upward and breathe normally.
• While exhaling, bring down the head and legs up to
knee joint. Maintain this position as long as you can
hold and slowly come back to the original position.
• Bow pose for weight loss: Dhanurasana give maximum stretch on the abdomen and abdominal sides. Regular practice of this asana helps to
shed and burn fat of the above said regions of the body. It also provides overall toned shaped to the entire body.
• Good for lethargy: Bow pose is very useful for overcoming lethargy. It works directly on the solar plexus at the navel region, which is a large
sympathetic nervous centre. These nerves facilitate better efficiency, which in turn leads to improved functioning of vital organs such as
digestive, eliminative and reproductive.
• Massage Liver: It ensures proper functioning of entire abdominal organs. It massages the liver, which in turn aids digestion.
• Treats diabetes: The pancreas gets appropriate toning by performing Dhanurasana. It stimulates further secretion of the correct amount of
glucagon and insulin that helps in balancing of sugar in the blood. Both the diabetes Type 1 and Type 2 will be benefited by practicing this
important yoga posture.
• Blood cleansing: Since, it helps to flush blood to the entire body as well as various organs. Therefore, to a greater extent, it works as cleansing
• Kidney health: By performing bow pose, the kidneys works more efficiently, which leads to better fluid balance in the body?
• Strengthens spinal columns: Dhanurasana refreshes and rejuvenates the spinal column. It relieves stiffness and the spine is made more supple
and healthy because the ligaments, muscles and nerves are given a good stretch. This asana brings back elasticity to the spines and toned the
• Good for heart: It massages the heart. This is done by the diaphragm, which is pushed towards the heart by the extra pressure in the abdomen.
• Cures asthma: It is one of the best yoga poses for removing the hunching tendency of asthmatics, which aggravates ill health. Dhanurasana
realigns the back thereby improves the breathing processes. This in turn leads to free flow of air through the nasal passages.
• Massage thyroid and adrenal glands: The secretion of the adrenal glands is regularized. Blood is flushed through the glands. It is this effects
that quickly removes tiredness, for cortisone secreted to give you the required lift or if you are overactive, the secretion of cortisone is reduced
so that the body attains balance.
• Cures back pain: The ligaments, muscles and nerves in the back are given good stretch and the spinal column is rejuvenated. It is beneficial for
treating back pain.
• Treats slipped discs: The persons who are experiencing slipped discs have obtained relief from the regular practice of Dhanurasana and
• Strengthens shoulders: Bow pose strengthens your shoulders, arms, neck, abdomen, back, thighs & hamstring muscles.
• Locate navel: It sets the dislocated navel right, which could be the cause of pain in the stomach, legs or even loose motions or constipation.
• Sexual arousal: It helps to invigorates sexual vigor of the person.
• People who suffer heart problems should avoid it.
• Patient with high blood pressure should skip it.
• A person suffering from hernia, peptic or duodenal ulcer, appendicitis, colitis and
other abdominal ailments should not do this asana.
• People suffering from hernia, peptic ulcer or duodenal ulcer, appendicitis, colitis,
high blood pressure should consult a Yoga expert before practicing this asana.
• Don’t practices Bow pose just after meal? There should be a gap of at least 3
• It is recommended not to do Dhanurasna immediately before going to bed at night
as this Asana stimulates the adrenal glands and the sympathetic nervous centre in
the navel, which may leads to sleep problems.
• Pull your chest and thighs equally up & do not bend your elbows.
• Keep the width of your knees strictly according to the width of your shoulders.
• Persons with sway back or severe backache / sciatica must consult a good Yogi
before attempting this pose.
• Utthita Parsvakonasana is usually performed in two parts, facing left and
then again facing right. Begin standing with the both feet apart,
approximately three to four ft. or one leg length. Starting with the left side,
turn the left foot slightly to the right, and the right foot out to the right
ninety degrees. Align the back of the left heel with the arch of the right
foot. Bend the left knee over the left ankle, so that the left shin is
perpendicular to the floor. Press and anchor the left and right football
mound and heels to the floor in order to improve stability. Firm the thighs
and spin the right thigh outwardly. Rotate the torso and squeeze the
shoulder blades together against the back. Extend the right arm straight up
toward the ceiling, turning the pinky finger side down parallel to the floor
and reach the right arm energetically over the right ear. The left arm can
either press into the floor, grasp the left ankle/foot, rest on the left thigh, or
on top of a block. Stretch from the grounded right foot out to the finger tips
of the right hand, lengthening the entire right side body. Turn the head and
gaze above the right arm, which intensifies the twist. Actively push the left
knee against the right arm, and tilt the tail bone towards the pelvis. Focus
on the breath. Return to standing, the pose is then repeated on the left.
• Start with the mountain pose or the Tadasana. This means start with standing straight with feet
adjacent to each other and palms facing outward.
• Exhale and separate your feet to about three feet apart.
• Raise your arms parallel to the floor and rest them to your sides. You will be standing with your feet
apart, shoulders wide, and palms down your side palm down.
• Turn your left foot slightly to the left and the right foot facing forward.
• Slowly turn your left thigh outwards so that the center of knee and the ankle of the left foot are in
the same line.
• Turn your hip slightly in the direction of the left leg but keep the torso straight.
• Now inhale and slowly bend your left knee over the left ankle so that the shin is perpendicular to the
• The left thigh also is now parallel to the floor. Your right leg is straight and stretched from hip to
• Now, in this position, slowly extend your right arm above your head on your left side. The palm
should be facing the floor and it should be straight. The arm should also touch your right ear.
• Slowly turn your face inward and look at the palm. Your other arm should be touching the ankle of
the left leg without taking support of the shoulder or the ankle. The aim is to stretch as much of the
right side as possible.
• While inhaling and exhaling, push the extended arm forcefully towards the ceiling. Do this a few
times and then slowly come back to the starting position.
• Now repeat this with the right leg.
• It stretches out many parts, helping the legs,
groin, chest, lungs, ankles, spine, shoulders
• This pose strengthens the knees, ankles and
legs while stretching muscles in the groin,
abdomen, lungs, chest and waist.
• It increases stamina but stimulating the
• Avoid doing this pose if you suffer from any
form of headaches, insomnia or any other
conditions related to blood pressure or
• If you have chronic neck pain or neck
problems, you should skip the step of trying to
look at the palm of the extended hand and
just continue to look straight while doing the
• Parighasana is an Asana. It is translated as Gate
Pose from Sanskrit. The name of this pose
comes from "parigha" meaning "gate", and
"asana" meaning "posture" or "seat". It has 2
variations, one performed on the knees and the
other sitting on the heel.
• Kneel on the floor such that your knees are hip width apart and thighs parallel.
• Stretch out your right leg to the right side.
• The sole of the right foot should be flat on the floor and toes should be pointed
forward. The right leg should be straight without locking the knee.
• Place the right hand on the outer edge of the right thigh.
• Inhale and bring the left arm overhead, and fingers pointed towards the ceiling with
palm facing your right side. The left upper arm should be close to the left ear
• Exhale while bending from the waist as you stretch out to the right.
Your left shoulder should be back and relaxed at this time.
• Bring the right hand down the outer edge of the right leg. It should be straight but
elbow should not be locked.
• Look past your left elbow.
• Press the right foot into the floor while extending out through the finger tips and the
crown of the head.
• Hold the pose for 10 to 20 seconds.
• Exit the pose by inhaling and making the torso straight. Now exhale and keep your arms
to the side with your knees joined.
• Perform steps from 2 to 11 for the other side.
–Stretches the sides of the body and
makes the spine flexible. Tones the
abdomen and improves circulation.
• Other benefits -
• Stretches the muscles joining the ribs, helping
in lung expansion thus increasing the capacity
of deep breathing. Thus helps asthma
• Use caution if you have problems with knees,
shoulders or hips.
The Pavana Muktasana is also called as Wind
Removing Pose. Pavanamuktasana is a yoga
pose in which the body is positioned in a supine
position. Everyone, regardless of whether he or
she is a beginner or advanced practitioner, can
practice this pose. The Pavanamuktasana (Wind
Removing Pose) massages the organs of the
abdomen and also eases tension that occurs in
the area of the belly and lower back.
• Lie flat on your back and keep the legs straight and
relax. Breath deeply and rhythmically.
• Inhale slowly and lift the legs and bend the knee. bring
upwards to the chest till your thigh touches the stomach
• Hug your knees in place and lock your fingers
• Now try to touch the knee with the nose tip. This may be
difficult at the beginning but with practice, it is possible.
Hold this position for 20 to 30 seconds. It can be extended
to 1 minute as per your capacity.
• Now exhale slowly and come back to the original position
• Practice 3 to 5 cycles per day
• This asana cures acidity problems, indigestion and
• Pavanamuktasana is very good for the abdominal
• Regular practice of this asana cures gastric problems
• This asana is very helpful for people suffering from
arthritis pain, heart problems, waist pain and acidity.
• This asana gives flat stomach. So every one can
practice this asana for flat stomach
• This asana strengthens the digestive system, purifies
impure air, helps in diabetes, high blood pressure.
People who have undergone an operation on belly or
suffering from hernia and piles etc. should perform
this asana after consulting some Yoga
expert. Pregnant women should not practice this
Tadasana is a simple standing asana, which
forms the basis for all the standing asanas. It is
performed at the beginning and end of
the surya namaskara sequence and is a key
asana for all yoga practices.
• Stand straight on the ground, and take a small gap between
• With deeply breathe (inhale), raise your both arms.
• Keep your arms upward by interlocking your fingers.
• Now come on the toes by raising your heels simultaneously
• Feel the pressure of stretching from toes to fingers.
• Try to maintain this pose as long as you can with slow and
• Now come to the original position with deep breathing
• You can perform the number of rounds as per your
convenience after having relaxation for a while.
• Due to deep breathing it provides strength and
expansion to the lungs.
• This is the best exercise to increase the height.
• Develops and activates the nerves of the entire body.
• It gives strength to vertebral column and heart.
• Also Good for regulating the menstrual cycle in
• Cures the problems related to the indigestion.
• Give strength to arms and legs.
• Helps to remove lethargy from body.
• It reduces the problem of flat feet.
• Person who is suffering from headaches, low
blood pressure and insomnia are advised to
do this asana after consulting the yoga
• During pregnancy skip this asana.
• Bakasana is an arm balance asana in yoga.
The practitioner can begin either in crow pose
or, for a more advanced transition, in a head
stand. From crow pose, the practitioner
straightens the arms to imitate the longer legs
of the crane
• Stand in the position of Tadasana.
• After taking the position of Tadasana, come down to the Uttanasana position.
• While doing Uttanasana, keep your hands on the floor just in front of your feet. For
this, you’ll need to bend a little more from your hips.
• If you’re not capable to balance properly, attempt to keep a fold blanket below
your hands so your body gets a platform to rest on.
• Now Bend your arms a bit (as much as possible).
• Attempt to carry your left leg up within the air.
• Fold your knee and take a look at to rest your left knee on the outer facet of your
• Fold the right leg from the knee and take a look at to put the right knee on the
outer facet of the right arm.
• There ought to be acceptable distance between each your hands, so it becomes
easier for you to balance your body on your hands.
• Stay steady during this position for concerning 15-20 seconds, after that slowly-
• Repeat this process three times a day.
• Regular practice of this pose will increase mental
and physical strength.
• Helps in to make your body more flexible.
• It increases endurance capacity.
• Practicing this posture on a daily routine helps
you in strengthening your forearms, wrists and
• It provides a decent stretch to your higher back
and even strengthens your abdominal muscles.
• The word Setu Bandha is come from the Sanskrit
word “Setu” which means Bridge; and the
meaning of Bandha, is Lock or bind, and Asana
means Posture, pose or seat. Pronunciation of
Setubandhasana is SAY-tuh-bun-DHAHS-ana. This
Pose called Setu Bandha because in this Asana
when we try the pose of this Asana, our body is
look like a bridge.
• Setu – Bridge; Bandha – Bind, Lock; Asana – Pose,
Posture or seat. This asana is pronounced as SAY-
• At first lie down on your back.
• After that bend or Fold your knees and keep your feet and hip distance apart on
• Distance should be10-12 inches from your pelvis. Along with knees and ankles in a
• Take your arms beside your body, and your palms should facing down.
• Now inhaling, slowly lift your lower back, middle back and upper back off the floor.
• Now gently roll in the shoulders; touch the chest to the chin without bringing the
chin down, supporting your weight with your shoulders, arms and feet.
• Now feel your bottom firm up in this pose. Keep your Both thighs are parallel to
each other and to the floor.
• You may interlace the fingers and push the hands on the floor to lift the torso a
little more up, or you could support your back with your palms.
• Keep breathing normally and slowly.
• Remember to hold the posture for 30 seconds or one minute, and exhale as you
gently release the pose.
• It relieves the tired back instantly.
• Stretches chest, neck and spine.
• Gives calmness to brain, reduce the level of anxiety, stress
• Opens up your lungs and reduces thyroid problems.
• Improves digestion.
• Good for women in menopause and menstrual pain.
• It gives Strength to your back muscles.
• Helpful in asthma, osteoporosis, and sinusitis high blood
• This Pose calms the brain and rejuvenates your tired legs.
• Do not try or avoid doing this pose if you
are suffering from neck and back injuries.
• At first be perfect in basic Asanas, once
you perfect than try this Asana. If you are
beginner than master in basic Asanas,
after that try this.
• Do all the Asanas in under the
supervision of yoga instructor.