This document provides information about a yoga assignment submitted by Lovely Kumari, a student in B.P.Ed 2nd semester at Amity University in Noida. It includes Lovely's name, class details, roll number, subject of yoga education, and date and instructor submitted to. The document then provides matrices and descriptions of various yoga asanas (poses) categorized by standing, sitting, lying, forward bending, backward bending, and sideward bending poses. It describes poses like Tadasana, Utkatasana, Trikonasana, Pashimottanasana, Eka Pada Rajakapotasana, and Halasana among others.

1. NAME – LOVELY KUMARI
CLASS – B.P.ED 2 SEM
ROLL NO – 50
SUBJECT – YOGA EDUCATION
SUBMITTED TO – DR. AJIT KUMAR
DATE – 10.2.2017
AMITY UNIVERSITY
(NOIDA)
ASPESS

2. MATRIX
Standing Sitting Lying
Forward bending Hastapadasana Pachimottasana Halasana
Backward bending Utkatasana Ek pada
Rajakapotasana
Setu bandhu
sarvangasana
Sideward bending Trikonaasana Parivrtta janu
sirsasana
Pawanmuktasana
Balancing Tadasana Padangustha
asana
Anantasana

3. YOGA
ASANA

4. 2/21/2017

5. Hastapadasana (Forward Bending Standing)
• Description:
Hastpadasana is one of the twelve basic asanas. You must master this pose
and its variations before trying the advanced Asanas.
• Procedure
Initial Pose:
• Stand straight with feet together and arms alongside the body.
• Balance your weight equally on both feet.
• Breathing in, extend your arms overhead.
• Breathing out, bend forward and down towards the feet.
• Stay in the posture for 20-30 seconds and continue to breath
deeply.
Middle Pose:
• Keep the legs and spine erect; hands rest either on the floor, beside the
feet or on the legs.
• On the out breath, move the chest towards the knees; lift the hips and
tailbone higher; press the heels down; let the head relax and move it
gently towards the feet. Keep breathing deeply.
Final Pose:
• Breathing in, stretch your arms forward and up, slowly come up to the
standing position.
• Breathing out, bring the arms to the sides.

7. Utkatasana (Backward Bending Standing)
Description:
Utkatasana is the name of a powerful standing yoga asana that requires balance, stability and strength.
The arms extend upward alongside the ears, while the knees bend as if sitting on an imaginary chair. In
addition to its physical benefits, utkatasana promotes focus, acceptance and inner power
Procedure:
Initial Pose:
Stand erect with your feet slightly apart.
Stretch your hands to the front with palms facing downwards. Do not bend your elbows.
Bend the knees and gently push your pelvis down as if you are sitting in an imaginary `chair.
Middle Pose:
Be comfortable or at least try to be! To get a better feel of the Chair Pose, imagine
reading a newspaper or typing on a laptop as you remain seated.
Ensure that you keep your hands parallel to the ground.
With awareness, sit straight and lengthen your spine. Relax.
Final Pose:
Keep breathing and flip through the pages of the newspaper, enjoying national and
international news.
Sink deeper into the chair by gradually going down but ensure that your knees don’t go
beyond your toes.
Keep going down slowly and then sit down in Sukhasana (cross-legged posture). If you
want, you may lie down on your back and relax.

8. Benefits Benefits of Utkatasana / Chair Pose:
Exercises the spine, hips and chest muscles.
Helps strengthen the lower back and torso.
Tones the thigh, ankle, leg and knee muscles.
Balances the body and brings determination in
the mind.
Contraindications of the Chair Pose (Utkatasana)
Do not practice this yoga posture if you have chronic knee pain, arthritis,
sprained your ankle; any knee problem or damaged ligaments;
headache or insomnia (sleeplessness).
Take special care and proceed gently with this yoga posture during
menstruation or if you have pain in the lower back.

9. Trikonasana (Sideward bending Standing)
Description:
Trikonasana is a standing yoga posture that requires strength, balance and flexibility. In this posture,
both arms extend with the legs spread apart and one foot turned at a 90-degree angle. The upper
body bends toward the lead foot so that one arm reaches toward the ground and the other toward
the sky.
Procedure:
Initial Pose:
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.
Middle Pose:
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.
Final Pose:
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.

10. Benefits of the Trikonasana
• 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
Contraindications of the Trikonasana
• 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.

11. TADASAN (Balancing Standing)
• Description:
• 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.
• Procedure:
Initial Pose:
• Stand with your feet together and your arms at your sides. Press your weight evenly across the balls and arches of your feet.
Breathe steadily and rhythmically. Draw your awareness inward. Focus on the present moment, letting all worries and concerns
fade away.
• Press your big toes together (separate your heels if you need to). Lift your toes and spread them apart. Then, place them back
down on the mat, one at a time.
– If you have trouble balancing, stand with your feet six inches apart (or wider).
• Draw down through your heels and straighten your legs. Ground your feet firmly into the earth, pressing evenly across all four
corners of both feet.
• Middle Pose:
• Then, lift your ankles and the arches of your feet. Squeeze your outer shins toward each other.
• Draw the top of your thighs up and back, engaging the quadriceps. Rotate your thighs slightly inward, widening
your sit bones.
• Tuck in your tailbone slightly, but don’t round your lower back. Lift the back of your thighs, but release your
buttocks. Keep your hips even with the center line of your body.
• Final Pose:
Bring your pelvis to its neutral position. Do not let your front hip bones point down or up; instead, point them
straight forward. Draw your belly in slightly.
• As you inhale, elongate through your torso. Exhale and release your shoulder blades away from your head,
toward the back of your waist.
• Broaden across your collarbones, keeping your shoulders in line with the sides of your body.

12. • Benefits of Mountain Pose:
• Improves posture
• Strengthens thighs, knees, and ankles
• Increases awareness
• Steadies breathing
• Increases strength, power, and mobility
in the feet, legs, and hips
• Firms abdomen and buttocks
• Relieves sciatica
• Reduces flat feet
Contraindications:
It is best to avoid this asana if you have
following Problems
Headaches
Insomnia
Low blood Pressure

13. Pashimottanasana (Forward Bending Sitting)
• Description:
Pashimottanasana, Seated Forward Bend, or Intense Dorsal Stretch is a
yoga asana. Together with Padmasana, Siddhasana and Vajrasana, this
asana is an accomplished asana according to the Shiva Samhita.
Procedure:
• Initial Pose:
• Sit up with the legs stretched out straight in front of you, keeping the spine
erect and toes flexed toward you.
• Breathing in, raise both arms above your head and stretch up.
• Breathing out, bend forward from the hip joints, chin moving toward the
toes. Keep the spine erect focusing on moving forwards towards the toes,
rather than down towards the knees.
• Middle Pose:
Place your hands on your legs, wherever they reach, without forcing. If you
can, take hold of your toes and pull on them to help you go forward.
• Breathing in, lift your head slightly and lengthen your spine.
• Breathing out, gently move the navel towards the knees.
• Final Pose:
• Stretch the arms out in front of you.
• Breathing in, with the strength of your arms, come back up to the sitting
position.
• Breathe out and lower the arms.

14. Benefits:
Stretches lower back, hamstrings and
hips.
Massages and tones the abdominal and
pelvic organs.
Tones the shoulders.
Contraindications :
Pregnant women should not
practicePaschimottanasana.
Person suffering from slip disc
or sciatica problem,asthma should
avoidPaschimottanasana.
Ulcer patient should not practice.

15. Eka pada rajakapotasana (Backward Sitting)
Description:
Eka Pāda Rājakapotāsana I is an Asana. It is translated as One Legged King Pigeon Pose It
from Sanskrit.
Proceduer:
Initial Pose: Begin by getting into Marjariasana (Cat stretch).
Breathe out and bring your right knee forward to touch the right.
Bending the knee, bring your ankle near the groin region. Now slide the
right foot towards the left hand, till the toes touch the leftwrist.
Middle Pose: Slide the left leg back so that it touches the floor. Keeping the knee
straight, ensure that the front of the foot is touching the ground, while the
sole facesthe ceilinglLower your right buttock to the floor and press your
tailbone forwardtolengthenyour lower back.
You may strengthen the lower back further by pushing your fingertips firmly
to the floor.
Final Pose:
Take a few deep breaths in this position.
Taking support of your hands, slide your left knee forward while
exhalingand get back into the Cat stretch.
Stay in Cat stretch and take a couple of deep breaths and repeat the
process with the other leg.

16. Benefits Eka Pada Raja Kapotasana:
Eka Pada Raja Kapotasana stretches the entire lower part of the body,
stimulates the abdominal organs and helps relieve the body of Sciatica. It
helps open up the hips and adds more flexibility to the hip region. It is also
known to relieve the body of stress and anxiety.
Contraindications Eka Pada Raja Kapotasana:
Ankle or knee injury: Perform this pose only with the supervision of an
experienced teacher.

17. PARIVRTTAJANU SIRSASANA(SIDEWARD SITTING)
Description:
Revolved head-to-knee pose is calming as well as invigorating. It's both a relaxing
twist and a mood-lifting shoulder and chest-opening backbend, and it provides the
soothing hamstring stretch of a forward fold
Procedure:
Initial Pose:
Seated in Bound Angle or Easy pose, extend the right leg out 45
degrees towards the corner of the room. Bring the left foot in close to
the hips. Side the right arm over the right leg with the right palm facing
up.
2. Inhale reach the left fingers up towards the ceiling, lifting out of the
waist.
3. Exhale and arch over to the right, reaching the left fingers towards
the right foot, bringing the left arm directly over the left ear.
Middle Pose:
4. Keep the left shoulder pressing back, allowing the chest to stay open
and facing forward. Keep the chin off the chest, looking forward or up
at the ceiling. Hold on to the foot with one or both hands.
5. Breathe and hold for 2-6 breaths.
Final Pose:
6. To release: inhale and reach the left fingers up towards the ceiling,
exhale release the arm down.

18. Benefits: Revolved head to knee posture opens the hips and
deeply stretches the side of the body from the hips to the
fingertips.
Contraindications: Recent or chronic injury to the knees, hips,
arms or shoulders.

19. PADANGUSTHA ASANA (BALANCING SITTING)
Descripition:
you can build up to Toe Stand in stages, strengthening your knees as you
go. If you've got tight hamstrings/ calves, take this pose slowly, as it
requires flexibility from both sets of muscles.
Procedure:
Initial Pose:
. Set up as Tree, but find a point on the floor about three
feet in front of you where you can fix your gaze, and don't avert your
eyes from that point throughout the whole posture. to the floor.
Middle Pose:
When you're in the full expression, bend at the waist, keeping
your standing leg straight. It's essential your leg is locked or you could
strain your knee.
Final Pose:
Only when all your body weight is in your hands, and your leg
is still locked, can you inhale, exhale and slowly bend your standing leg
and crouch down so that your bum is either hovering just above your
left heel or, if you can, actually sit your bum down on your heel. Bring
your hands either side of you to stabilise yourself.

20. Benefits:
Creates balance and focus in body and mind
Strengthens stomach muscles
Strengthens joints (hips, knees, ankles and toes)
Helps relieve arthritis in all leg joints including hips
Contraindications:
This is a basic pose, and although anyone can do it, make sure you practice it under
the guidance of a certified yoga instructor.
Also, you must avoid this pose if you have neck or lower back injuries.

21. HALASANA (FORWARD BENDING LYING)
Description:
this pose prepares the ‘field’ of the body and mind for deep rejuvenation.
Halasana is pronounced as hah-LAHS-uh-nuh.​
Parsva Halasana is an advanced variation of the Halasana.
Procedure:
Initial Pose:
Lie on your back with your arms beside you, palms downwards.
As you inhale, use your abdominal muscles to lift your feet off the
floor, raising your legs vertically at a 90-degree angle.
Middle Pose:
Continue to breathe normally and supporting your hips and back
with your hands, lift them off the ground.
Allow your legs to sweep in a 180-degree angle over your head
till your toes touch the floor. Your back should be perpendicular to
the floor. This may be difficult initially, but make an attempt for a few
seconds.
Final Pose:
Hold this pose and let your body relax more and more with each
steady breath.
After about a minute (a few seconds for beginners) of resting in this
pose, you may gently bring your legs down on exhalation.

22. Benefits:
Strengthens and opens up the neck, shoulders, abs and back muscles.
Calms the nervous system, reduces stress and fatigue.
Tones the legs and improves leg flexibility.
Stimulates the thyroid gland and strengthens the immune system.
Helps women during menopause.
Contraindications (Plow Pose):
Avoid practicing Plow Pose (Halasana) if you have
injured your neck or are suffering
from diarrhea and high blood pressure.
Ladies should avoid practicing Plow Pose

23. SETU BANDHA SARVANGASANA (BACKWARD BENDING LYING)
Descripition:
Setu Bandha Sarvangasana is an Asana. It is translated as Supported
Bridge Pose from Sanskrit.
The name of this pose comes from "setu" meaning "bridge", "bandha"
meaning "bound", "sarvanga" meaning "full body", and "asana" meaning
"posture" or "seat“
Procedure:
Initial Pose:
Lie on your back with your knees bent and feet on the floor. Extend your arms along the
floor, palms flat.
Press your feet and arms firmly into the floor. Exhale as you lift your hips
toward the ceiling.
Middle Pose:
Draw your tailbone toward your pubic bone, holding your buttocks off the
floor. Do not squeeze your glutes or flex your buttocks.
Roll your shoulders back and underneath your body. Clasp your hands
and extend your arms along the floor beneath your pelvis. Straighten your arms as much as
possible, pressing your forearms into the mat. Reach your knuckles toward your heels.
Final Pose:
Keep your thighs and feet parallel — do not roll to the outer edges of your feet or let your
together. Press your weight evenly acrosknees drop s all four corners of both feet. Lengthen your
tailbone toward the backs of your knees.
Hold for up to one minute. To release, unclasp your hands and place them palms-down
alongside your body. Exhale as you slowly roll your spine along the floor, vertebra by vertebra.
Allow your knees to drop together.

24. Benefits:
Stretching exercise for hips, neck, spine, and chest strengthens the
spinal muscles, hamstrings, buttocks and back muscles.
This pose helps in controlling the central nervous system, and acts as
a remedy to depression.
It enhances digestive system and stimulates abdominal organs.
It gives relief to women suffering from menopausal symptoms.
The back-bend poses help reduce the headache and back pain.
Doing the pose before going to bed, can get you some sleep at night,
even if you have insomnia.
Like many other poses, it also improves your blood circulation.
It may be beneficial in curing hypertension, clog sinus, asthma and
osteoporosis.
It gives work to quads, hamstrings and calves.
It provides relief against abdominal cramps.
This exercise will help in healing the prolapsed uterus, and it also
controls the menstrual flow.
Contradication:
These exercises should not be performed in case of neck or knee
injury.
Never try this pose during pregnancy.
It is always recommended to perform under the guidance of a trainer.
Please consult a doctor in-case of injury or back pain.

25. PAWANMUKTASANA (SIDEWARD BENDING LYING)
Description:
This yoga pose, as its name suggests, is excellent for releasing
abdominal gas. Pawanmuktasana is pronounced as PUH-vuhn-mukt-AAHS-uh-
nuh.
Pavana = wind, mukta = relieve or release, Asana = Posture or Pose
Procedure:
Initial Pose:
Lie on your back with your feet together and arms beside your body.
Breathe in and as you exhale, bring your right knee towards your chest
and press the thigh on your abdomen with clasped hands.
Middle Pose:
Breathe in again and as you exhale, lift your head and chest off the
floor and touch your chin to your right knee.
Hold it there, as you take deep, long breaths in and out.
Checkpoint: As you exhale, tighten the grip of the hands on the knee
and increase the pressure on the chest. As you
Final Pose:
As you exhale, come back to the ground and relax.
Repeat this pose with the left leg and then with both the legs together.
You may rock up and down or roll from side to side 3-5 times and then
relax.

26. Benefits (Pawanmuktasana):
Strengthens the back and abdominal muscles
Tones the leg and arm muscles
Massages the intestines and other organs in the
abdomen
Helps in digestion and release of gas
Enhances blood circulation in the hip joints and eases
tension in the lower back
Contraindications (Pawanmuktasana):
Avoid practicing Wind-Relieving Pose (Pawanmuktasana) if you are facing
the following health issues: high blood,pressure, heart problem, hyperacidity, hernia,
slip disc,testicle disorder, menstruation, neck and back problems,and after the
second trimester of pregnancy.

27. ANANTASANA (BALANCING LYING)
Description:
Anantasana, Vishnu's Couch Pose, Eternal One's Pose, or Side-Reclining Leg
Lift is an asana
Procedure:
Initial Pose:
Begin by lying on the floor on your right side. Keep your legs straight, in line
with your torso. Extend your right arm along the floor beneath your right ear,
parallel to your torso. If you are having trouble balancing, press the soles of
your feet against a wall for support.
Bend your right elbow and gently rest the right side of your head in your palm.
Allow your arm to stretch away from your torso to increase the stretch of your
right armpit.
Work toward balancing your body in one straight line, from head to feet. Keep
the outside of your right foot pressing into the floor.
Middle Pose:
Rotate your left leg so your toes point up toward the ceiling. Then bend
your left knee and draw it in toward your torso. Reach your left hand along
the inside of your left thigh, and then clasp your left foot’s big toe with the
first two fingers and thumb. Exhaling, extend your left leg up toward the
ceiling, reaching through your heel.
Fix your gaze on an unmoving object in front of you. Continue to breathe
smoothly.
Final Pose:
Extend the pose actively through both heels. Maintain your balance as much
as possible without rolling forward or backward.
Hold for up to one minute. To release, draw your knee back into your chest,
release your toe, and extend your left leg. Roll over to your left side and
repeat the pose on the opposite side for the same length of time.

28. Benefits:
Anantasana stretches the hamstrings, hips, calves, pelvis, and groin muscles. It
tones the abdomen, increases hip mobility, and can help reduce low back pain.
This pose improves balance and coordination, while also developing greater
focus and concentration. Holding your balance in this pose requires a calm and
clear mind. Acquiring this ability can help you reduce stress, anxiety, and
mental fatigue.
Contraindication:
Do not practice this pose if you are currently experiencing headaches or
diarrhea. Those with shoulder, neck, or wrist injuries should modify the pose
as needed to avoid further pain (see Modifications & Variations, below).
Always work within your own range of limits and abilities. If you have any
medical concerns, talk with your doctor before practicing yoga.

29. References:
• http://www.artofliving.org/yoga/yoga-
poses/triangle-pose-trikonasana
• http://www.artofliving.org/in-
en/yoga/yoga-poses/standing-forward-
bend-hastapadasana
• http://www.yogajournal.com/pose-
finder/
,

30. 2/21/2017
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