GAURAV SHARMA B.P.Ed.

1. Amity University
AMITY SCHOOL OF PHYSICAL EDUCATION AND SPORTS SCIENCES

2. NAME- GAURAV SHARMA
COURSE- B.P.Ed. 2nd SEM 2016-2018
ROLL NO. A3013816022
TOPIC- YOGIC POSES
SUBMITTED TO
Dr. Ajit Kumar

3. N STANDING POSITION SITTING POSITION LYING POSITION
1: WARRIOR POSE 1: CHILD POSE
2:PASHIMOTASAN
1: BOAT POSE
2:SIX SUPINE HIP OPENING
POSESS
1: STANDING BACKWARD
BEND
1:CAMEL POSE 1: LOCOUSTPOSE
2: COBRA POSE
1:CLASSIC TRIANGLE POSE 1: MILL CHURNING POSE 1: DOUBLE LEG LIFT SUPINE
TWIST POSE
1: TREE POSE 1:ADAMINTINE POSE 1: SUPER MAN POSE

4. WARRIOR POSE

5. DESCRIPTION
• This pose strengthens the arms, shoulders, thighs
and back muscles, all in one go. This pose is
named after Veerabhadra, a fierce warrior, an
incarnation of Lord Shiva. The story of
the warrior Veerabhadra, as all stories from
Upanishads, has a moral that adds value to our
life.
• Veera - vigorous, warrior, courageous; Bhadra -
good, auspicious; Asana - Posture
• The asana is pronounced as Vee- Ra- Bha- Dra-
aasana.

6. PROCEDURE
• Veerabhadrasana or Virabhadrasana is one of the most graceful yoga postures and it adds beauty and grace
to one’s yoga practice.
• Stand straight with your legs wide apart by a distance of
at least 3-4 feet.
• Turn your right foot out by 90 degrees and left foot in by
about 15 degrees.
• Checkpoint: Is the heel of the right foot aligned to the
center of the left foot?
• Lift both arms sideways to shoulder height with your
palms facing upwards.
• Checkpoint: Are your arms parallel to the ground?
• Breathing out, bend your right knee.
• Checkpoint: Are your right knee and right ankle forming
a straight line? Ensure that your knee does not overshoot the ankle.
• Turn your head and look to your right.
• As you settle down in the yoga posture stretch your arms further.
• Make a gentle effort to push your pelvis down. Hold the yoga posture with the determination of a warrior.
Smile like a happy smiling warrior. Keep breathing as you go down.
• Breathing in, come up.
• Breathing out, bring your hands down from the sides.
• Repeat the yoga posture for the left side (turn your left foot out by 90 degrees and turn the right foot in by
about 15 degrees).
• Veerabhadrasana or Virabhadrasana is one of the most graceful yoga postures and it adds beauty and grace
to one’s yoga practice.
• Stand straight with your legs wide apart by a distance of
at least 3-4 feet.

7. • about 15 degrees.
• Turn your right foot out by 90 degrees and left foot in by
• Centre of the left foot?
• Lift Checkpoint: Is the heel of the right foot aligned to the
both arms sideways to shoulder height with your
palms facing upwards.
• Checkpoint: Are your arms parallel to the ground?
• Breathing out, bend your right knee.
• Checkpoint: Are your right knee and right ankle forming
a straight line? Ensure that your knee does not overshoot the ankle.
• Turn your head and look to your right.
• As you settle down in the yoga posture stretch your arms further.
• Make a gentle effort to push your pelvis down. Hold the yoga posture
with the determination of a warrior. Smile like a happy smiling warrior.
Keep breathing as you go down.
• Breathing in, come up.
• Breathing out, bring your hands down from the sides.
• Repeat the yoga posture for the left side (turn your left foot out by 90
degrees and turn the right foot in by about 15 degrees).

8. BENEFITS
• Strengthens and tones the arms, legs and lower
back.
• Improves balance in the body, helps increase
stamina.
• Beneficial for those with sedentary or deskbound
jobs.
• Extremely beneficial in case of frozen shoulders.
• Releases stress in the shoulders very effectively in
a short span of time.
• Brings auspiciousness, courage, grace and peace

9. CONTRAINDICATION
• Practice Warrior Pose (Veerabhadrasana) only after consulting your
doctor if you have experienced spinal disorders recently or just
recovered from a chronic illness.
• High blood pressure patients should avoid this posture.
• Veerabhadrasana especially benefits pregnant ladies in their
second and third trimester provided they have been practicing yoga
regularly. Practice Virabhadrasana while standing close to a wall so
you can support yourself if required. However do consult your
doctor before doing this yoga posture.
• Avoid this posture if you are suffering or had recently suffered from
diarrhea.
• If you have knee pain or arthritis, use some support at the knee to
hold this yoga posture.
•

10. CAMEL POSE

11. DESCRIPTION
• Ustra = Camel, asana = posture or pose
• Pronounced : OOHS-tra-AA-SUN-aa
• Ustrasana is an intermediate level back-
bending yoga posture known to open Anahata
(Heart chakra). This yoga posture adds
flexibility and strength to the body and also
helps in improving digestion.

12. PROCEDURE
• Kneel on the yoga mat and place your hands on the hips.
• Your knees should be in line with the shoulders and the sole of your feet should be facing the
ceiling.
• As you inhale, draw in your tail-bone towards the pubis as if being pulled from the navel.
• Simultaneously, arch your back and slide your palms over your feet till the arms are straight.
• Do not strain or flex your neck but keep it in a neutral position.
• Stay in this posture for a couple of breaths.
• Breathe out and slowly come back to the initial pose. Withdraw your hands and bring them
back to your hips as you straighten up. Kneel on the yoga mat and place your hands on the
hips.
• Your knees should be in line with the shoulders and the sole of your feet should be facing the
ceiling.
• As you inhale, draw in your tail-bone towards the pubis as if being pulled from the navel.
• Simultaneously, arch your back and slide your palms over your feet till the arms are straight.
• Do not strain or flex your neck but keep it in a neutral position.
• Stay in this posture for a couple of breaths.
• Breathe out and slowly come back to the initial pose. Withdraw your hands and bring them
back to your hips as you straighten up.

13. BENEFITS
• Improves digestion
• Stretches and opens the front of the body. It
also strengthens the back and shoulders
• Relieves the body of lower back ache
• Improves flexibility of the spine and also
improves posture
• Helps overcome menstrual discomfort

14. CONTRAINDICATION
• Back injury or neck injury, high or low blood
pressure: Perform this pose only with the
supervision of an experienced teacher.

15. Cobra Pose

16. DESCRIPTION
• This asana resembles a serpent with its hood
raised. Cobra Pose or Bhujangasana is part of
the sequence of yoga postures in Padma
Sadhana and Surya Namaskar or Sun
Salutation. Bhujangasana is pronounced
as BHU-jung-AAHS-uh-nuh.
• Bhujang = Snake (Cobra); Asana = Posture or
Pose

17. PROCEDURE
• Lie on your stomach with your toes flat on the floor and forehead resting on the ground.
• Keep your legs close together, with your feet and heels lightly touching each other.
• Place your hands (palms downwards) under your shoulders, keeping your elbows parallel and
close to your torso.
• Taking a deep breath in, slowly lift your head, chest and abdomen while keeping your navel
on the floor.
• Pull your torso back and off the floor with the support of your hands.
• Checkpoint: Are you putting equal pressure on both the palms?
• Keep breathing with awareness, as you curve your spine vertebra by vertebra. If possible,
straighten your arms by arching your back as much as possible; tilt your head back and look
up.
• Checkpoint: Are your shoulders away from your ears? Keep your shoulders relaxed, even if it
means bending your elbows. With regular practice, you will be able to deepen the stretch by
straightening the elbows.
• Ensure that your feet are still close together. Keep smiling and breathing. Smiling Cobras!
• Don’t overdo the stretch or overstrain yourself.
• Breathing out, gently bring your abdomen, chest and head back to the floor.

18. BENEFITS
• Opens up the shoulders and neck.
• Tones the abdomen.
• Strengthens the entire back and shoulders.
• Improves flexibility of the upper and middle back.
• Expands the chest.
• Improves blood circulation.
• Reduces fatigue and stress.
• Useful for people with respiratory disorders such
as asthma. (Do not practice this yoga pose during
the attack though).

19. SUPERMAN POSE

20. DESCRIPTION
• The Superman Pose is similar to a flying
superman high in the air. This is where this
yoga posture gets its nickname.
• viparita = inverted/ reversed; shalabh = locust;
asana = pose/posture
• It is pronounced as Vip-a-RHEETH-uh shah-
lah-BHAAHS-uh-nuh
• This posture is particularly helpful
in strengthening your lower back muscles

21. PROCEDURE
• Lie on your stomach with your toes flat on the floor; chin resting on
the ground.
• Keep your legs close together with your feet lightly touching each
other.
• Now stretch your arms out to the front as far as you can.
• Take a deep breath in and now lift your chest, arms, legs and thighs
off the floor. You resemble a flying super hero - Superman! Spread
the smile on your face – superheroes are always happy, especially in
flight. Rather than making an effort to raise your hands and legs
more, make a gentle effort to stretch your arms and legs away from
your torso. So, feel the pull that is occurring at both ends. Ensure
that your elbows and knees are not bent.
• Keep breathing with awareness; keeping your attention on the
stretch.
• As you exhale, gently lower your chest, arms and legs

22. BENEFITS
• Stretches and strengthens the muscles of the chest, shoulders,
arms, legs, abdomen and the lower back
• Tones the abdomen and lower back
• Massages the spine and keeps the back supple
• Helps stretch the chest
• Improves blood circulation
• Also works at the mind level – when you take off, you can't but stay
in the present moment. Even if you want to, you can't think about
any problem!
• Can be a good workout for the abs and stomach
• In the Padma Sadhana sequence, Superman Pose (Viparita
Shalabhasana) forms the fifth pose, after Bhujangasana (Cobra
Pose)

23. CONTRAINDICATION
• Do not practice this yoga posture if you have
had an abdominal surgery recently or if you
are pregnant

24. TRIANGLE POSE

25. DESCRIPTION
• Trikona - Triangle; Asana - Pose
• The asana is pronounced as Tree-kone-nah -
sah-nah
• Unlike most yoga postures, the Triangle
Pose requires keeping the eyes open in order
to maintain body balance.

26. PROCEDURE
• Stand straight. Separate your feet comfortably wide apart (about 31/2 to 4 feet).
• Turn your right foot out 90 degrees and left foot in by 15 degrees.
• Now align the center of your right heel with the center of your arch of left foot.
• Ensure that your feet are pressing the ground and the weight of your body is equally balanced on both the
feet.
• Inhale deeply and as you exhale, bend your body to the right, downward from the hips, keeping the waist
straight, allowing your left hand to come up in the air while your right hand comes down towards floor.
Keep both arms in straight line.
• Rest your right hand on your shin, ankle, or the floor outside your right foot, whatever is possible without
distorting the sides of the waist. Stretch your left arm toward the ceiling, in line with the tops of your
shoulders. Keep your head in a neutral position or turn it to the left, eyes gazing softly at the left palm.
• Stand straight. Separate your feet comfortably wide apart (about 31/2 to 4 feet).
• Turn your right foot out 90 degrees and left foot in by 15 degrees.
• Now align the center of your right heel with the center of your arch of left foot.
• Ensure that your feet are pressing the ground and the weight of your body is equally balanced on both the
feet.
• Inhale deeply and as you exhale, bend your body to the right, downward from the hips, keeping the waist
straight, allowing your left hand to come up in the air while your right hand comes down towards floor.
Keep both arms in straight line.
• Rest your right hand on your shin, ankle, or the floor outside your right foot, whatever is possible without
distorting the sides of the waist. Stretch your left arm toward the ceiling, in line with the tops of your
shoulders. Keep your head in a neutral position or turn it to the left, eyes gazing softly at the left palm.

27. • Ascertain that your body is bent sideways and
not backward or forward. Pelvis and chest are
wide open.
• Stretch maximum and be steady. Keep taking
in long deep breaths. With each exhalation,
relax the body more and more. Just be with
the body and the breath.
• As you inhale, come up, bring your arms down
to your sides, and straighten your feet.
• Repeat the same on the other side.

28. BENEFITS
• Strengthens the legs, knees, ankles, arms and
chest
• Stretches and opens the hips, groins,
hamstrings, calves, shoulders, chest and spine
• Increases mental and physical equilibrium
• Helps improve digestion
• Reduces anxiety, stress, back pain and sciatica

29. CONTRAINDICATION
• Avoid doing this pose if you are suffering from
migraine, diarrhea, low or high blood
pressure, or neck and back injuries. Those
with high blood pressure may do this pose but
without raising their hand overhead, as this
may further raise the blood pressure.

30. ADAMINTAINE POSE

31. DESCRIPTION
• This yoga posture has been named after the
shape it takes – that of a diamond or
thunderbolt. One can sit in Vajrasana
(Adamintine Pose) at the time of doing
pranayamas. This yoga posture is pronounced
as vahj-RAH-sah-na.
• Vajra = Diamond shaped, thunderbolt;
Asana=Posture or Pose.

32. PROCEDURE
• Fold both legs, keeping your hips on the heels.
Toes pointing out behind you and big toes
touching each other.
• Sit on the pit formed by the parted heels.
• Keep the head, neck and spine in a straight
line. Palms facing up, placed on your thighs.
• Hold the pose and take long deep breaths.
• Breathe out relax. Straighten your legs.

33. BENEFITS
• Enhances blood circulation in the lower abdomen
improving digestion.
• If you sit in Vajrasana after food, food gets digested
well.
• Relieves excessive gas trouble or pain.
• Nerves of legs and thighs are strengthened.
• Makes knee and ankle joints flexible and prevents
certain rheumatic diseases.
• In Vajrasana, the spine is erect without much effort. It
is also beneficial for practice of pranayam and as a
preparatory for meditation.

34. CONTRAINDICATION
• Acute trouble or stiffness in foot, ankle and
knees.
• Slip disc conditions.
• Those who have difficulty in movement should
practice this

35. BOAT POSE

36. DESCRIPTION
• Nauka = Boat, Asana = Posture or Pose
• This yoga posture has been named after the
shape it takes – that of a boat. Naukasana is
prounced as NAUK-AAHS-uh-nuh.

37. 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.
• As you exhale, come back to the ground slowly and relax.
• It also forms a part of the Padma Sadhana sequence, where
this yoga pose is practiced after Dhanurasana (Bow Pose)

38. BENEFITS
• Strengthens the back and abdominal muscles
• Tones the leg and arm muscles
• Useful for people with hernia

39. CONTRAINDICATION
• Do not practice this yoga pose if you have low
blood pressure, severe headache, migraine, or
if you have suffered from some chronic
diseases or spinal disorders in the recent past.
• Asthma and heart patients are advised to
avoid this pose.
• Women should avoid doing Boat pose
(Naukasana) during pregnancy and during the
first two days of the menstrual cycle.

40. BOW POSE

41. DESCRIPTION
• Dhanurasana has been named after the shape
the body takes while performing it – that of a
bow. Dhanu means bow; Asana means
posture or pose

42. PROCEDURE
• Lie on your stomach with your feet hip-width apart and your arms
by the side of your body.
• Fold your knees, take your hands backwards and hold your ankles.
• Breathing in, lift your chest off the ground and pull your legs up and
back.
• Look straight ahead with a smile on your face.
• Keep the pose stable while paying attention to your breath. Your
body is now curved and taut as a bow.
• Continue to take long deep breaths as you relax in this pose. But
bend only as far as your body permits you to. Do not overdo the
stretch.
• After 15 -20 seconds, as you exhale, gently bring your legs and
chest to the ground. Release the ankles and relax.

43. 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

44. CONTRAINDICATION
• Do not practice Dhanurasana (Bow Pose) if you
have:
– High or low blood pressure
– Hernia
– Neck injury
– Pain in the lower back
– Headache migraine
– Recent abdominal surgery
• Ladies should avoid practicing this yoga pose
during pregnancy

45. MILL CHURNING POSE

46. DESCRIPTION
• Chakki = Grinder, Chalana = to drive, Asana =
Posture or Pose
• Chuh-key-Chuh-LAANA-AAHS-uh-nuh
• This yoga posture mimics the movements of a
hand-moved wheat grinder, common in the
villages of India. It turns out to be a fun and
excellent workout for the body!

47. PROCEDURE
• Sit with your legs splayed apart. Clasp your hands and outstretch your arms at
shoulder height in front of you
• Take a deep breath in and start moving the upper part of your body to the front
and right, forming an imaginary circle with your body.
• Inhale as you go forward and to the right, and exhale as you go backward and to
the left.
• Tip from the Sri Sri Yoga teachers: Stretch forward from the lower back and keep
your legs stationary. A slight movement in the legs is natural as the torso rotates.
The arms move along with the back.
• Inhale as you go forward and to the right, and exhale as you go backward and to
the left.
• Tip from the Sri Sri Yoga teachers: Stretch forward from the lower back and keep
your legs stationary. A slight movement in the legs is natural as the torso rotates.
The arms move along with the back.
• Keep breathing deeply and easily while rotating. Do you feel the stretch in the
arms, abs, groin and legs?
• Make 5-10 rounds in one direction and then repeat in the opposite direction. Your
wheat flour is ready to be cooked

48. BENEFITS
• A good preventive for sciatica
• Tones the back, abs and arm muscles
• Opens up the chest and groin
• Tones the uterine muscles in females, so it is very
useful in preventing painful cycles if practiced
regularly
• Consistent practice helps reduce abdominal fat
• Also very useful in reducing post-delivery fat
(however, please consult your doctor before
practicing this yoga posture)

49. CONTRAINDICATION
• Do not practice this asana if you are pregnant,
have low blood pressure, extreme lower back
pain due to slip disc, headaches or migraine
(during the attack), or had a recent abdominal
surgery, such as for active hernia.

50. LOCUST POSE

51. DESCRIPTION
• In Sanskrit the word “Shalabh” stands for Locust
or grasshopper which is a one type of insect,
basically found in grass. While doing
Shalabhasana the complete body shape seems
like a locust or grasshopper structure thus this
posture is additionally known as Locust pose.
Shalabhasana advantages to strengthen back
muscles and curing ailments like sciatica and back
ache. There are total three methods for practicing
Shalabhasana. We describe these methods one
by one in a correct manner. This Asana is simple
to do and suitable for everybody.

52. PROCEDURE
• Lie down on your Stomach; place both hands underneath the
thighs.
• Breath in (inhale) and lift your right leg up, (your leg should not
bend at the knee).
• Your chin should rest on the ground.
• Hold this position about ten to twenty seconds.
• After that exhale and take down your leg in the initial position.
• Similarly do it with your left leg.
• Repeat this for five to seven times.
• After doing it with the left leg, inhale and lift your both legs up
(Your legs should not bend at the knees; lift your legs as much as
you can).
• With both legs repeat the process for two to four times

53. BENEFITS
• It is beneficial in all the disorders at the lower end
of the spine.
• Most helpful for backache and sciatica pain.
• Useful for removing unwanted fats around
abdomen, waist, hips and thighs.
• Daily practice of this Asana can cures cervical
spondylitis and spinal cord ailments.
• Strengthening your wrists, hips, thighs, legs,
buttocks, lower abdomen and diaphragm.
• Toughens back muscles.

54. CONTRAINDICATION
• Don’t practice this asana in case if any surgery
has done. First of all practice Ardha
Shalabhasana then practice entire
Shalabhasana posture. Control your breathing
while doing this pose.

55. TREE POSE

56. TREE POSE
• Vriksha - Tree; Asana - Pose
• The asana is pronounced as VRIK-shAH-sana
• This posture replicates the graceful, steady stance of a tree. Unlike most yoga poses, the Tree Pose requires keeping our eyes
open in order to maintain body balance.
• How to do the Tree Pose (Vrikshasana)
• Stand tall and straight with arms by the side of your body.
• Bend your right knee and place the right foot high up on your left thigh. The sole of the foot should be placed flat and firmly
near the root of the thigh.
• Make sure that your left leg is straight. Find your balance.
• Once you are well balanced, take a deep breath in, gracefully raise your arms over your head from the side, and bring your
palms together in ‘Namaste’ mudra (hands-folded position).
• Look straight ahead in front of you, at a distant object. A steady gaze helps maintain a steady balance.
• Ensure that your spine is straight. Your entire body should be taut, like a stretched elastic band. Keep taking in long deep
breaths. With each exhalation, relax the body more and more. Just be with the body and the breath with a gentle smile on
your face.
• With slow exhalation, gently bring down your hands from the sides. You may gently release the right leg.
• Stand tall and straight as you did at the beginning of the posture. Repeat this pose with the left leg off the ground on the
right thigh.
• Benefits of the Vrikshasana / Tree Pose
• This pose leaves you in a state of rejuvenation. It stretches the legs, back and arms, and invigorates you.
• It brings balance and equilibrium to your mind.
• It helps improve concentration.
• This posture has been found to relieve some cases of sciatica.
• It makes the legs strong, improves balance, and opens the hips.
• Helps those who are suffering from sciatica.
• Contraindications of the Tree Pose (Vrikshasana)
• Avoid doing this posture if you are suffering from migraine, insomnia, low or high blood pressure (those with high blood
pressure may do this pose but without raising their hands overhead, as this may further raise their blood p

57. STANDING BACKWARD BEND

58. Ardha= Half; Chakra= Wheel; asana= Pose
Pronounced: ardhah-chak-rah-asanah
How to do Standing Backward Bend (Ardha Chakrasana)
Stand straight with feet together and arms alongside the body.
Balance your weight equally on both feet
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.
Hold. Breathing in, come back up.
Breathing out, bring the arms down and relax.
Benefits of the Standing Backward Bend (Ardha Chakrasana)
Stretches the front upper torso.
Tones the arms and shoulder muscles.
Contraindications of the Standing Backward bend (Ardha Chakrasana
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.

59. DOUBLE LEG LIFT SUPINE TWIST

60. DOUBLE LEGLIFT SUPINE POSE
• Start lying down on the floor in the corpse posture. Bend
the knees so that the ankle touches the sitting bones and
open the arms out to the sides at shoulder height with the
palms facing down.
• Inhale and on the exhalation roll the knees over together
the left, turn the head to the right, looking at the right arm.
• Hold this posture for about 30 seconds, breathing normally.
Keep both shoulders and arms as close to the floor as
possible.
• Then centre the head and the knees, repeating on the
other side for the same length of time.
• You can also straighten the legs and combine the twist with
a leg stretch.

61. BENEFITS
Double Leg Raises are excellent exercises for stretching all the legs muscles i.e. the
ankles, calves, hamstrings, knees and thighs one at a time.
They also work out your waist, hips back and neck.
CONTRAINDICATIONS:
Double Leg Raises should be avoided by those suffering from chronic backaches,
sciatica, knee pains or any neck problems.
Even patients of high blood pressure and heart problems are advised to avoid.

62. REFERENCES
• www.yogajournal.com
• en.wikipedia.org
• www.artofliving.org
• https://yoga.com