Yoga Postures Guide for Students (39

NAME: SUNNY
CHOUDHARY
CLASS: B.P.ED(2ND
SEM)
EN. NO: 12
SUBJECT: YOGA
PICTURE COURTESY: ANKIT CHOUDHARY

STANDING SITTING LYING
FORWARD
BEND
BACKWARD
BEND
SIDE TWIST
BALANCE
MATRIX
UTTANASANA
ANUVITTASANA
KATI
CHAKRASANA
NATARAJASANA
UPAVISHTHA
KONASANA
USTRASANA
ARDHA
MATSYENDRASAN
A
BADDHA KONASANA PARIPURNA
NAVASANA
SUPTA
UDARAKARSHANASANA
UTTANAPADASANA
DHANURASANA

UTTANASANA
DESCRIPTIONS:
Uttanasana comes from the Sanskrit words Uttanasana and which is
combination of ‘ut+tan+asana’ in this ‘ut’ means intense and ‘tan’ means stretch
whereas ‘asana’ refers to Posture.
PROCEDURE:
► Take a standing position; keep your feet and shoulder distance apart and
parallel to each other.
► Press your feet down in to the ground and ground yourself powerfully.
► Now breathe out and gently bend down from the hips (not the waist) and place
your chest and stomach on your thighs.
► If you are a beginner, you ought to bend your knees slightly to accomplish this.
► If your knees are bent, make sure that they’re straight over your toes.
► Slowly begin to straighten out your legs however check that your chest and
abdomen never leave your thighs.
► Now elevate your hips as you straighten through your hamstring muscles all whereas pressing your
heels into the ground.
PICTURECOURTESY:
SUNNY CHOUDHARY

BENEFITS:
 It maintains the functions of liver, kidneys and spleen.
 Beneficial in flexibility of the hips.
 Gives Strengths to the knees and spine also.
 It improves the process of blood circulation.
 Helps to improves posture and alignment.
 Useful for stretching the leg muscles like calves and hamstrings.
 Improves the functions of endocrine and nervous system.
 Helps in cellular growth.
 Eases tension in the back, shoulder, and neck
 Useful for toning and activating the muscles of the abdomen.
CONTRA-INDICATIONS AND CAUTIONS:
 Don’t try this Asana in case of back injury, do this pose with your knees bent.
 You can conjointly attempt the Ardha Uttanasana rather than the Uttanasana if you
suffer from chronic back pain. Avoid this Pose in case of injured legs, shoulders
and hips. Avoid this Asana fully if you have got recently had back surgery, knee
surgery or surgery to your hamstrings. Always concern a yoga expert before doing
any Yogic activities.

ANUVITTASANA
DESCRIPTIONS:
Anuvittasana is one such posture where anuvitta means found or
obtained and asana again means posture. Also different traditions will call the
same posture by different Sanskrit names and even teachers in the same
tradition might use slightly different names.
PROCEDURE:
 From Mountain pose, place the palms on the low back/sacrum with the
fingers pointed down. Press into the feet, pull up the knee caps, and
squeez the thighs and buttocks.
► Press the hips forward and begin to arch the torso backwards. Keep the head looking
forward, or if it feels safe let it drop all the way back. Use the arms to support your weight and
keep the legs and buttocks engaged and strong.
► Breathe and hold 3-7 breaths.
 To release: keep the legs, buttocks and arms strong as you slowly inhale back up, letting the
head and neck be the last to come vertical.

BENEFITS:
 Strengthens the upper back.
 Improves posture.
 Stretches the muscles in shoulders, chest, upper arms, abdomen, back and
legs.
 Opens the chest and hence energises the heart.
 Removes tightness in shoulders and hips.
 Strengthens the lower back.
 Helps with proper breathing and improves blood circulation.
CONRA-INDICATIONS AND CAUTIONS:
Recent or chronic injury to the hips, back or neck.

KATI CHAKRASANA
DESCRIPTION:
The name of this yoga posture, Katichakrasana, literally means rotation
of the waist.Pronounce the name of this yoga posture in Sanskrit as Ka-tee-Cha-
KRAAHS-un-uh.Kati = Waist; Chakra = Wheel, Circular Rotation; Asana = Posture
PROCEDURE:
► Stand up straight with your feet together.
► As you breathe in, stretch your hands to the front, palms facing each other,
parallel to the ground.
► Checkpoint: Are your palms at shoulder-width distance from each other?
► Exhale and gently twist from the waist to the right and look back over the right
shoulder. Keep your feet glued in their place – this gives you a better twist!
► Keep the distance between your palms constant.
► Breathing in, come back to the center.
► Breathing out, turn to your left and repeat the yoga posture on your left side.
► Breathing in, come back to the center.
► Repeat this yoga pose a few times on both sides and then breathing out, bring your hands down.
PICTURE COURTESY:
KRITI ADHIKARI

BENEFITS:
► Good for relieving constipation
► Strengthens and improves the flexibility of the spine and waist
► Good for arm and leg muscles
► Opens up the neck and shoulders and strengthens the abdominal muscles and lower back
► Beneficial for those with sedentary or deskbound jobs.
 Avoid practicing Standing Spinal Twist (Katichakrasana) during pregnancy, or if you have
hernia, slip disc, or have had an abdominal surgery recently.
 Consult your doctor before practicing this yoga posture if you have chronic spinal disorders.

NATARAJASANA
DESCRIPTION:
NAT ‘MEANS ‘DANCE’ AND ‘RAJA’ MEANS ‘KING’. SO THIS POSE IS
CALLED AS NATARAJA POSE. THIS POSE HELPS TO IMPROVE THE
BALANCE OF THE BODY, CONCENTRATION. STRENGTHENS THE MUSCLES OF
HIP, THIGHS AND CHEST.
PROCEDURE:
 STAND STRAIGHT ON YOUR YOGA MAT AND ARMS BY YOUR SIDES.
 WHILE INHALING BEND YOUR RIGHT LEG BACKWARDS AND HOLD WITH
YOUR RIGHT ANKLE WITH RIGHT HAND AS SHOWN IN FIG.
 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 ANOTHER PERSON.
 HOLD THIS POSTURE FOR 20 – 30 SECONDS AND 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.

BENEFITS:
 Strengthens legs hips, ankles and chest.
 Helps to reduce weight.
 Stretches the thighs, groin, and abdominal organs.
 mproves posture and your balance.
 Improves digestive system.
 Good for Improving concentration.
 Releases stress and calms the mind
 Those suffering from low blood pressure should not practice Natarajana.
 In the beginning take the support of your friend to maintain proper balance.
 Doctor advice is must before practice any exercise.
 Practice under expert guidance.

UPAVISHTHA
KONASANA
DESCRIPTION:
The Seated Wide Angle Pose is known as Upavistha Konasana in Sanskrit. ‘Upavistha’ means ‘seated or sitting’,
‘kona’ means ‘angle’ and ‘asana’ means ‘posture or pose’. The Seated Wide Angle Pose opens up the hips and
stretches out both the hamstrings, the inner thighs, back, and the shoulders.
PROCEDURE:
 Sit upright with the legs stretched forward; toes and feet pointing up.
 Separate the legs into a V shape with the knees facing the ceiling.
 Inhale, raise the arms over the head and lengthen the spine.
 Keep the spine straight and bend forward at the hips.
 Move the hands forward between the legs. Then exhale and place
the hands in front of you, palms pressing down on the floor.
 Keep the back straight. If possible, try to bring the breast bone parallel to the floor, hold both of the big toes
with the index and middle fingers of the respective hands, or hold the outsides of the feet with each hand.
 Contract the abs and thighs and continue to press through the balls of the feet.
 Hold the pose for 10 to 60 seconds
 Repeat 2 to 3 times.
PICTURE COURTESY:
SUNNY CHOUDHARY

BENEFITS:
 Lengthens hamstrings
 Stretches adductors
 Calms nervous system
 Can relieve sciatic pain
 Hamstring or groin pull or tear
 Lower-back injury
 Herniated disk

USTRASANADESCRIPTION:
Ustra literally means camel and Asana means the pose.
Hence the name is Camel Pose. Ustrasana makes spine flexible and
provides strength to it.
SANSKRIT NAME: Ustrasana
ENGLISH NAME: Camel pose
PROCEDURE:
 Sit on the floor stretching your leg and keeping your spine erect keeping palms on the ground side by the buttocks.
 Bend your leg by the keens and sit on your heels placing the buttocks between the heels, the right big toe overlapping the left.
 Kneel on floor keeping your knees in line with the shoulders and sole of the feet facing the ceiling.
 Keep your hand on thighs.
 Inhale and arch your back and place your palms on the heels of the feet.
 Keep your arms straight.
 Do not strain your neck keep it neutral. Let your neck be free.
 Stay in this final position for couple of breaths or as much longer as you can.
 Breathe out and slowly come to the normal position withdrawing your hands from the feet.

BENEFITS:
► Ustrasana Stretches the anterior muscles of the body.
► Improves flexibility of spine and strengthens it.
► Camel Pose Improves digestion
► Gives relaxation to the lower back.
► Useful as an initial practice for back bending.
CONTRA-INDICATIONS ANS CAUTIONS:
These are a few points of caution you must keep in mind before you do this asana.
► This asana must be practiced under the supervision of a certified yoga instructor
since it is an advanced pose. One wrong stretch could harm you greatly. This asana
must be practiced only after you have been doing yoga regularly for a few months. It
is not for beginners.
► People suffering from severe back and neck injury, high or low blood pressure,
migraine or other severe headache should perform this asana or posture under the
guidance of a yoga therapist or expert. Else better to avoid the practice.

ARDHA MATSYENDRASANA
DESCRIPTION:
This asana is named after the great yogi Matsyendranath
(9th century Yoga guru who founded Hatha Yoga).The name comes
from the Sanskrit words ardha meaning “half“, matsya meaning “fish“,
eendra meaning “king“, and asana (आसन ) meaning “posture” or “seat“.
PROCEDURE:
► Kneel down with your legs together, resting on your heels.
► Then sit to the right of your feet as illustrated below.
► Lift your left leg over your right, placing the foot against the outside of the right
knee. Bring your right heel in close to your buttocks. Keep the spine erect.
► Stretch your arms out to the sides at shoulder level, and twist around to the left.
► Now bring the right arm down on the outside of the left knee and hold the left foot
in the right hand, placing your left hand on the floor behind you. Exhaling, twist as
far as possible to the left. Look over the left shoulder.

BENEFITS:
► Increase hips and spine flexibility.
► Removes the wastes and improves digestion
► Stimulate heart, kidneys, liver, spleen and lungs.
► Open the neck, hips and shoulders.
► Relieve fatigue, sciatica, backache and menstrual discomfort.
► Clean the internal organs.
► Releases excess toxins and heat from tissues and organs.
► Energizes and stretches the backbone.
 Should be avoided during pregnancy and menstruation due to the strong twist in the
abdomen.
 People with Heart, abdominal or brain surgeries should not practice this asana.
 Care should be taken for those with peptic ulcer or hernia.
 Those with severe spinal problems should avoid and those with mild slipped disc can
benefit but in severe cases it should be avoided.

BADDHA KONASANA
DESCRIPTION:
The name comes from the Sanskrit words baddha (बद्ध, baddha)
meaning "bound", kona (कोण, koṇa) meaning "angle" or "split",[4] and Asana
(आसन, Āsana) meaning "posture" or "seat".[5]
PROCEDURE:
► From a seated position, bring the bottoms of your feet together
with our knees bent out to the sides. Interlace your fingers
around your toes.
► Inhale and press your hips down and reach the crown of your head up towards the
sky. Drop your shoulders away from your shoulders, and press your press your
chest forwards. Press your knees down towards the ground to open your hips.
► Keeping your back flat and chest open, exhale and gently pull your torso forward.
► Breathe and hold for 4-8 breaths.

BENEFITS:
► It is a strong groin- and hip-opener and one of the few asanas that can be practiced comfortably
soon after eating as long as the head is not rested on the floor.
► The asana is specially recommended for those suffering from urinary disorders. The pelvis, the
abdomen and the back are stimulated by a plentiful blood supply.[6][7]
► It relieves sciatic pain and prevents hernia. If practised regularly, it relieves pain and heaviness in
the testicles.
► For women, coupled with Sarvangasana, it checks irregular menses and helps the ovaries to
function properly.[8]
► Regular practise of this asana may be beneficial for the lumbar region, flat feet, high blood
pressure, infertility and asthma.[9]
► While doing the asana, take care that:[7]
► This asana should be avoided in case of Groin or knee injury.
► Be careful while bending if you suffer from High blood pressure or any cardiac problems.
► Be slow and careful while doing the asana as in almost all the yoga asanas, as being quick is not
what is called for in any yogic Asanas.
► Baddha Konasana should be avoided by ladies if menstruating or should be performed under
guidance of a yoga expert during those days.

UTTANAPADASANA
DESCRIPTION:
The name comes from the Sanskrit words uttana (उत्तान,
uttāna) meaning "intense stretch" or "straight" or "stretched" and pada
(पाद, pāda)meaning "leg" or "foot",[2] and asana (आसन, āsana)
meaning "posture" or"seat".[3]
PROCEDURE:
 Lie flat on your back as shown in the above image and breathe
normally.
 Place your hand on either side and palms should be facing down.
 Inhale slowly and lift the legs at 45 – 60 degree from the ground.
 Hold this posture for some time (15-20 sec) to feel pressure in lower abs.
 While exhaling (Breath out ) relaxes your posture by lowering legs i.e. (Starting
position)
 Repeat this for 3-4 times daily.

BENEFITS:
► Cures stomach disorders like acidity, indigestion and constipation
► Strengthens the abdominal organs.
► Strengthens the back and hip and thigh muscles.
► Helpful for those suffering from gas problems, acidity, arthritis pain, heart problems and waist pain.
► Cures back pain.
► Helps to reduce tone the stomach muscles.
► Helpful for loosing weight.
► Good for diabetes patients.
► Improve the function of digestive systems.
► Remove gases from the intestine.
CONTRA-INDICATION AND CAUTIONS:
► Pregnant women should avoid Uttanpadasana for first few months. Should consult a doctor before
practicing this asana in the third trimester. Can take the support of wall while practicing.
► Those suffering from high blood pressure, slip disc, ulcer, or abdominal surgery should not do this asana.
► Should not practice in days of periods. But if you are comfortable doing this then there is no problem.
Keep on doing it.

DHANURASANA
DESCRIPTION:
Dhanurasana is consisted of two words: Dhanu means ‘bow’
and Asana indicates a Yoga pose. Thus the name is
‘the Bow Pose’ because in the final position, the body
resembles a bow.
PROCEDURE:
 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 as possible
 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.

BENEFITS:
 Dhanurasana strengthens the back and the abdomen at the same time.
 Keeps you active and energetic.
 It helps improve upon stomach disorders.
 Bow Pose also helps in reducing fat around belly area.
 It is beneficial specifically to women as it improves reproductive system and helps improve menstrual
disorders. .
 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 hours.
 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.

SUPTA
UDARAKARSHANASANA
DESCRIPTION:
"Supta" means 'reclining' and "Udarakarshan" means 'twisting'. In this pose the abdomen is twisted while lying down.
PROCEDURE:
 Lie flat on your back with legs stretched out.
 Spread out both hands on either side, keeping the palms down.
 Inhale.
 Fold the right leg at the knee.
 Lift the right leg and place your sole on the left thigh.
 Exhale.
 Press your right knee on the floor with the left hand. The right knee should be touching the floor.
 Turn your head towards the right and try to gaze at the right hand.
 Keep your head turned and knee pressed on the ground for a few seconds.
 Continue normal breathing.
 Release the knee and return to starting posture.
 Repeat three to five times.
 Relax completely.
 Repeat the above steps with the left leg.

BENEFITS:
 This yoga pose helps the waist and hip get into better shape.
 This pose relieves constipation by improving bowel movements.
 Supta Udkarshasana helps tone the legs.
 Regular practice of the asana can result in weight loss.
 The spinal column gets toned and strengthened.

PARIPURNA NAVASANA
DESCRIPTION:
Navasana is an asana. Variations include Paripurna Navasana,
Ardha Navāsana, and ekapadanavasana. Sanskrit: परिपूणणनावासन;
Paripurna – Full, Nav – Boat, Asana – Pose.
PROCEDURE:
 Lie on your back with your feet together and arms beside
your body.
 Take a deep breath in and as you exhale, lift your chest and
feet off the ground, stretching your arms towards your feet.
 Your eyes, fingers and toes should be in a line.
 Feel the tension in your navel area as the abdominal muscles contract.
 Keep breathing deeply and easily while maintaining the pose.
 Hold the position for few seconds.
 As you exhale, come back to the ground slowly and relax.
 Duration 3-4 repetitions daily but should not overdo.

BENEFITS:
 Practicing this asana makes the spine, hip flexors, and abdomen stronger.
 It helps to activate the prostate glands, kidneys, intestines, and thyroid.
 This asana serves as a great stress reliever.
 The massaging of the abdominal organs helps improve digestion. The digestive system is strengthened as well.
 This asana stabilizes you and also helps you focus better.
 Your hamstrings are stretched.
 The reproductive system is strengthened and toned.
 These are some points of caution you must keep in mind before you do this asana.
 This asana must be avoided if you are suffering from the following problems:
a. Asthma
b. Diarrhea
c. Headaches
d. Heart problems
e. Insomnia
f. Low blood pressure
g. Menstruation
h. Pregnancy
i. Diabetes
j. Abdominal injuries/Recent surgeries
k. Injuries in the knees, hips, arms, or shoulders
 In case you have neck injuries, use the support of a wall to do this asana. Rest the back of your head on the wall as you
lean backward in this asana.

REFERENCES
 http://www.sarvyoga.com/kati-chakrasana-standing-spinal-twist-pose-steps-benefits/
 http://eyogaguru.com/uttanpadasana-leg-raised-pose-benefits-and-steps/
 https://www.yogaalliance.com.au/lord-of-the-dance-pose.html
 http://www.yogajournal.com/pose/full-boat-pose/
 http://www.cnyhealingarts.com/2010/10/15/the-health-benefits-of-baddha-konasana-
bound-angle-pose/
 https://en.wikipedia.org/wiki/Half_Lord_of_the_Fishes_Pose_-
_Ardha_Matsyendr%C4%81sana

Yoga Postures Guide for Students (39

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