YOGA ASSINGNMENT

AMITY SCHOOL OF PHYSICAL EDUCATION AND SPORYS SCIENCES

RAJKAMAL MALLIKB. P. ED (2ND SEM)A3013816016

Asana

Asana is yoga pose or posture or position of the body. Patanjali in ashtanga yoga defines asanas as Steady and Comfortable pose.

RajkamalMallik

ASANA CLASSIFICATION1. According position of the body in a Yoga pose

• Forward bend• Backward bend• Side twist • Balancing

2. According to the usefulness or purpose• Meditative• Health (yoga for Obesity, hypertension, diabetes)• Relaxation

ASANA CLASSIFICATION(According position of the body in a Yoga pose)Standing Sitting Lying

Forward bending Uttasana Janu srisasana Pawanmuktasana

Backward bending Utkatsana Ustrasana Dhanurasana

Sideward bending Chandrasana Parighasana Anantasana

Balancing Tadasana Bakasana Eka pada urdhva dhanurasana

Uttanasana•   In Sanskrit, “ut” means intense, “tan” means to stretch or

extend and “asana” means pose. In English, we call this pose the Standing Forward Bend.

• Steps of Uttanasana: –• 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.Neetu Rana

Benefits of Standing Forward Bend Pose: • 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

PRECAUTIONS• 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.

UTKATASANA

• Stand erect with your feet slightly apart.2. Inhale and raise your arms perpendicular to the floor. Either keep the arms parallel, palms facing inward, or join your palms.3. Exhale and bend your knees, trying to keep your thighs as parallel to the floor as possible.4. Your knees will project out over your feet, and your torso will lean forward slightly over your thighs until your torso forms an approximate right angle with the tops of your thighs.5. Keep your thighs parallel to each other and push down on your pelvis towards your heels.6. Firm your shoulder blades against your back and keep your spine lengthened.7. Stay in this position for 30 seconds to a minute, while breathing evenly.

benefits

• Utkatasana strengthens the thighs and gives them more power and flexibility; in fact it is one of the best thigh strengthening yoga asanas. This is one of the main benefits of Utkatasana.This pose also exercises the spine, hip and chest muscles.Utkatasana strengthens the lower body while stretching the upper back.This pose increases your lung capacity and invigorates and energizes your entire bodyPracticing Utkatasana on a regular basis will also tone and stabilize your knee and ankle joints.Utkatasana also engages all your core muscles and helps to reduce flat feet.

Precautions• Precautions while performing “The Chair Pose” include

avoiding this pose if you suffer from low blood pressure, insomnia, and headaches. Also, practice this pose with caution if you have lower back pain. Other precautions include:

• Make sure that you go into the pose only until you can maintain the natural lumbar curve. You should stop just before your lower back pops backwards or flattens.

• If you have a shoulder injury, you should make sure to practice this pose with care. If you cannot raise your arms over your head without experiencing pain, move only within the areas where you don’t feel the pain.

• Keep your gaze straight forward if you have neck pain of dizziness.

CHANDRASANA• Start with the Trikonasana on your right. Place your left hand on the left hip. Then, as

you inhale, bend your right knee, and move the same foot about 12 inches forward. While you do this, move your right hand forward and place it beyond the toes of your right foot.

• Exhale, and move your right hand to the floor. Press it down. Then, straighten the right leg. As you do that, lift the left leg off the floor. Make sure it’s parallel to the floor. Find your balance, and keep the left leg strong. Just make sure you don’t lock the right knee. The knee cap must be straight and not aligned inwards.

• Twist your upper torso towards your left, and move your left hip slightly forward. Place your left hand on your left hip. Place your head in a neutral position as you gaze forward.

• Place your body weight on the leg that you are standing on. Your lower hand must be pressed to the floor such that it helps you maintain balance. Make sure you firmly push the scapulas and sacrum against the back of your torso.

Natasha Gautam

BENEFITS

• Strengthens ankles, knees and legs• Roots thighbones to help alleviate backpain• Strengthens abdomen, buttocks and spine• Opens chest and shoulders• Improves digestion• Reduces anxiety, depression• Improves balance, coordination• Relives stress

PRECAUTIONS• These are some points of caution you must keep in mind before you

do this asana.• People with neck problems must continue looking straight, keeping t

heir neck long. Do not look upwards.• Avoid doing this asana if you have the following problems.• a. Migraines and headaches

b. Low blood pressurec. Diarrhead. Insomnia

TADASANAStand with your feet together. Line up your heels behind your second and third toes. (Most people will have to turn out their heels a little.) Face your kneecaps over your toes.2. The weight should be even on each foot, from front to back and side to side. To do this, ground down, lift your kneecaps, and engage your quadriceps muscles. Then isometrically press the backs of your knees forward—but don’t actually bend them—engaging your quads and hamstring muscles equally. Hug your upper thighs together, then isometrically press them away from one another to activate both your adductors (inner thighs) and abductors (outer thighs).3. With your arms alongside your body, turn your biceps and palms to face forward. Align your neck so it feels long and even on all sides.4. Take a big inhale and lift your rib cage evenly away from your pelvis; exhale and hug in the sides of your waist to create lumbar (low-back) stability.5. Stay here for a good 10 breaths—or make this your whole practice!

BENEFITS• This asana helps improve body posture.

2. With regular practice of this asana, your knees, thighs, and ankles become stronger.3.Your buttocks and abdomen get toned.4. Practicing this asana helps alleviate sciatica.5. This asana reduces flat feet.6. It also makes your spine more agile.7. It is an excellent asana for those who want to increase their height in their formative years.8. It also helps improve balance.9. Your digestive, nervous, and respiratory systems are regulated.

JANU SIRSANA1. To begin, sit on the floor with your back erect. 2. Stretch out your left leg all the way from the hip joint. Bend your right knee, placing

the bottom of the right foot against the inner part of your left thigh. Your right leg and knee should be comfortably pressed on the floor.

3. Your chest and navel should line up with your left leg. This will set your torso in the right position.

4. Let your hands provide support as they rest beside the hips. 5. Inhale. Extend your belly and torso right up to the top of your head. 6. As you exhale, let the energy flow through the left leg, reaching till the ball of the

foot. Inhale and stretch your arms up such that it creates more length in your spine. Then, exhale and bend forward from the base of the hip as if you are coming forward from the groin to the front of the sitting bones. Reach for your ankles or toes, if you can, with your hands, or stretch till you are comfortable.

7. Remember that if you stretch too far, it will tend to round the spine and, in turn, lead to injury.

8. Hold the pose and breath deep and slow. As you breathe, feel the breath filling the groin, the back of your left leg, and the entire area of your back.

9. Inhale and release the pose. Let the muscles in your abdomen contract. Then, lift your torso. Stretch out your right leg. Relax for a few seconds. Repeat the asana with the right leg stretched out.

Mishti Pradhan

BENEFITSThese are some amazing benefits of the head to knee pose.

1. Practicing this asana calms the mind and also relieves mild depression. 2. The groin, hamstrings, and shoulders get a good stretch. 3. The liver and kidneys are stimulated. 4. The digestive organs get a good massage, and therefore, digestion is improved. 5. The reproductive organs are stimulated too, and therefore, menstrual and

menopausal disorders are reduced. 6. Practicing this asana relieves headaches, anxiety, and fatigue. 7. Practicing this asana also cures insomnia, sinusitis, and high blood pressure. 8. During pregnancy, this asana helps to strengthen the back muscles. But this asana

should be practiced only up to the second trimester.

PRECAUTIONS• It is best to avoid this asana if you have the following problems:• 1. Headaches

2. Insomnia3. Low blood pressure

USTRASANA

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.

PRECAUTIONSPeople 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

Parigasana• 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 throughout.• 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.

BENEFITSStretches the sides of the body and makes the spine flexible. Tones the abdomen and improves circulation.Stretches the muscles joining the ribs, helping in lung expansion thus increasing the capacity of deep breathing. Thus helps asthma patients.PRECAUTIONS•Use caution if you have problems with knees, shoulders or hips.

BAKASANA1. Stand in the position of Tadasana. 2. After taking the position of Tadasana, come down to the Uttanasana position. 3. 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. 4. 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. 5. Now Bend your arms a bit (as much as possible). 6. Attempt to carry your left leg up within the air. 7. Fold your knee and take a look at to rest your left knee on the outer facet of your left arm. 8. 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. 9. There ought to be acceptable distance between each your hands, so it becomes easier for

you to balance your body on your hands. 10. Stay steady during this position for concerning 15-20 seconds, after that slowly-slowly

release. 11. Repeat this process three times a day.

Rishikesh

BENEFITS• Regular practice of this pose will increase mental and physical strengt

h.• Helps in to make your body more flexible.• It increases endurance capacity.• Practicing this posture on a daily routine helps you in strengthening y

our forearms, wrists and shoulders.• It provides a decent stretch to your higher back and even strengthen

s your abdominal muscles.

PRECAUTIONS• Those people who are suffering from Carpal Tunnel Syndrome, sciatic

a pain, slip disc, Spondilitis problems and wrist injury are not allowed to practice this asana. Be extra careful if you have shoulders injury or hamstrings while attempting this pose. If you are a beginner then don’t try this pose immediately, at first start with basics, when you are master in that then go for it .This is an advance Asana so try this Asana under the supervision of a yoga teacher.

Lying forward bend(Pawanmuktasana)• Procedure• Lie down on floor in Shavasana posture.• Then bend your both knee near to the stomach as

much as possible.• Now exhale and push your both knee to touch the

chest with both hands by interlocking fingers underneath the knee.

• After that raise your head and touch the nose with the knee. If one is not able to practice such pose then one should try to cover distance as nearer as possible and stay for 10-30 seconds in such posture by keeping breath out.

Benefits: • the people who are suffering from gas problems, a

cidity, arthritis pain, heart problems and back pain. It also helps for removing unwanted abdominal fat.

Contra-indications:• High blood pressure, Sciatica, Slip disc, Abdominal

surgery, Hernia• Testicle Disorder, Appendicitis, Menstruation

Natasha Gautam

Lying backward bend Dhanurasana- Dhanu means a bow. The hand here used like a bow-string to pull the head, trunk and legs up and the posture resembles a bent bow.• Procedure• Lie on your stomach • Bend your knees and hold your ankles.• Breathing in, lift your chest off the ground a

nd pull your legs up and back.• Keep the pose stable while paying attention

to your breath. Your body is now taut as a bow.

• After 15 -20 seconds, as you exhale, gently bring your legs and chest to the ground. Release the ankles and relax

Benefits: • Strengthens the back and abdominal muscle

s• 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

Contra-indication

•low blood pressure, hernia, neck injury,•pain in the lower back, headache, •migraine or a recent abdominal surgery.

Neetu Rana

Lying side bend (Anantasana)- Ananta is a name of Visnu and also of Visnu’s couch, the serpent Sesa. Procedure•Lie on your back.• Roll over onto the right side.• Bend your right arm, and bring your right hand under your head with the fingers toward your chin.•Exhale, Bend the left knee, and take hold of the left big toe with your left hand.• Straighten the left leg toward the ceiling as much as possible.• Maintain the balance on the side without rolling.•Repeat lying on the left side.Benefits: •Hamstring muscles are properly toned.•The asana also relives backaches and prevents the development of hernia.

Contra-indication•Migraine, a recent abdominal surgery.•Slip disc, Hernia

Balancing backward bend (Eka pada urdhva dhanurasana)Eka means one. Pada is a leg. Urddhava means upwards and dhanu a bow.Procedure•Lie supine on the floor. Bend your knees and set your feet on the floor, heels as close to the sitting bones as possible. Bend your elbows and spread your palms on the floor beside your head.•Pressing your inner feet actively into the floor, exhale and push your tailbone up toward the pubis, firming (but not hardening) the buttocks, and lift the buttocks off the floor. Keep your thighs and inner feet parallel.• With an exhalation, lift your head off the floor and straighten your arms.•Stretch the right leg straight, keep it at an angle of about 45 degree from the floor.

Benefits: •Strengthens the arms and wrists, legs, buttocks, abdomen, and spine•Therapeutic for asthma, back pain, infertility, and osteoporosis

Contraindications and Cautions• Back injury• Carpal tunnel syndrome• Diarhea• Headache• Heart problems• High or low blood pressure