SHAVASANA - Corpse Pose

This asana is known as Shavasana or Corpse Pose as it looks like a dead body. This asana is one of the easiest
asanas to get into but the most difficult to practice. It is one of the best relaxation poses and if practiced correctly and
with full efforts, can relax every body part, relaxing not only the body but also the mind.

SH-vaa-sana
Shav+Asana
Shav = Corpse
Asana = Posture

Taking the asana position:

• Spread the legs one to two feet apart, the toes are turned outwards, the heels facing each
other, a comfortable distance apart.

• Bring the arms a little away from the body, palms turned upward.

• Relax the neck and allow it to turn to the side if it is more comfortable.
• Close the eyes and focus the attention on the body, breathing normally.
• Begin focusing each body part and relaxing it, then moving on. Keep the mind focused on
relaxation, the breath should be normal. Relax the whole body.
The asana position:

This asana looks very simple to practice but is actually highly difficult. To keep the body in a corpse like state is the
external position and is not so important. What is important, and lies in the success of this asana is keeping the mind
focused on relaxing every body part. To be able to do this the body needs to be in a comfortable, soothing position
and state. In each position of the body there is a kind of strain or pressure on every muscle, called tone. The aim of
this asana is to reduce this strain and give the muscles the real rest and relaxation that they need. All the muscles
cannot be relaxed immediately after taking the shavasana position, therefore one has to relax each muscle with great
deliberation. One has to pacify and relax the mind, freeing it from thoughts, worries and ideas. One has to think of
each and every body part (the amount of detail will depend on the time available) and relax it, from the crown of the
head to the toes. The direction of relaxation can vary from crown to toes or from the right hand, to right foot and then
left hand to left foot, finishing with the back and head. The mind and body are deeply connected. If the mind is
occupied by thoughts and worries then the shavasana will be unsuccessful. Therefore one has to acquire the stability
of the mind along with the stability of the body.
When one first goes into the asana the motor neurons that innervate the skeletal muscles are still firing nerve
impulses. As the breath becomes more regular and relaxed the nerve impulses slowly begin to drop. The rhythmical
movement of the respiratory diaphragm leads to deeper relaxation and eventually even the nerve impulses to the
deep postural muscles of the torso are minimised.
After taking the position first attempt to free the mind from thoughts and worries and concentrate on the body. Then
concentrate on each body part, relaxing it. After relaxing the whole body turn the mind to the direction of the breath.
Do not allow the mind to control the breath but let it be slow and relaxed. The more the body relaxes, the slower the
breath will become.
In the final position the whole body is completely relaxed, the breath is very slow and the mind is stable and quiet.

Releasing the asana position:

• First one should prepare ones mind for releasing the asana.
• Make small movements of the fingers and toes.
• Straighten the neck.
• Bring the arms back next to the sides.
• Bring the legs together and open the eyes.

Anatomical focus:

On every body part.

Awareness:

On relaxing every body part, relaxed breathing.

Do:

• Keep the mind focused on relaxing. If thoughts come do not stress about them but let
them pass.
• Keep the spine in a straight line.
• Avoid moving the body parts as even the slightest movement will use many muscles and
increase the nerve impulses.
• Keep the eyes closed.

Don’t:

• Go to sleep, let the mind wander or move the body.

• Wear tight fitting clothing.

Benefits:
 • Right from the time of conception to the time of death innumerable processes continue
operating incessantly inside the human body. Even when the body seems quiet or asleep these
processes do not stop. It can be said that the relaxation of the body depends upon the scale of
slowness of these operations, therefore an attempt is made to slow down these internal operations.
• Every activity inside the body needs oxygen, supplied through blood circulation. When we
need more oxygen the circulation is increased which leads to an increase in respiration. In
Shavasana an attempt is made to break this cycle by slowing down the speed of activities in the
body. By practicing this asana the internal operations slow down, slowing the breath and therefore
pacifying the mind. A new cycle is formed.
• Leads to a relaxed mind which allows you to see and relate to the world in a more realistic
light, be more efficient in work and bring more happiness into life.
• Integrates the feeling of relaxation into the conscious and unconscious awareness.
• Relaxation of entire nervous system, body and mind.
• Relieves stress on the body and mind.
• Removes disturbing thoughts and tensions.
• Relaxes the muscles which lead to a decrease in the demand for blood and oxygen, giving
the circulatory and respiratory systems a break.
• Beneficial for all stress related ailments.
• Rejuvenates the body and mind.
• Removes stress and fatigue.
• Improves the functioning of the brain.
• Decreases high blood pressure.
• Useful for preventing and improving heart complaints.
• When the body is relaxed the awareness of the mind increases and this leads to the
development of pratyahara.
• Can be used for insomnia.

Benefits for Women:

• The benefits of shavasana cover the whole body but there are also some benefits
especially for women.
• Shavasana can be very useful during menstruation as it gives a deep relaxation to the
muscles and also to the mind. If a women is feeling tearful, angry, irritable, tired or just plain
stressed Shavasana will help. It will give the peace and calm needed by relaxing the muscles,
focusing the mind and getting rid of any anxieties or worries. Shavasana can also help if there is
any lower back or pelvic pain. By focusing on the stressed parts the women can relax the area and
relieve the pain.
• During pregnancy it is a great practice to do at any time of the day, especially if feeling
tired or emotional.
• Irregularities in the menstrual cycle are often indicative of a larger problem. Shavasana
helps to rebalance the body and relaxes every body system.
• It is beneficial for emotional disturbances, stress, anger, depression and frustration,
redirecting the energy and giving a feeling of calmness and freshness.

Therapeutic applications:

 All stress related diseases

 Fatigue
 High blood pressure
 Heart complaints
 Stress
 Anxiety
 Insomnia

Precautions and Contra-indications:

Avoid going to sleep as this will prevent the decrease in nerve impulses as well as the deep relaxation.

Duration:

There is no time duration as it is a relaxation pose. It should be practiced whenever the body becomes tired, before
and after asanas it is necessary and also between asanas when required. It is especially necessary after dynamic
asana series like surya namaskar. It may also be practiced separately during the day, when needed, after a hard
days work or before going to sleep.

Variations and tips:

• There should be some padding under the body and if necessary a little under the head,
however the mat should not be soft as this will induce sleep. If the ground is slanted then let the
head be lower, this prevents a drop in blood circulation to the brain and other vital organs. For
those with lower back pain and light cushion can be placed under the lower back. Some may need
a small cushion under their knees also.
• Lengthen the body a little as when the muscles relax they also lengthen. If the body is
relaxed without a little stretch then the body may feel cramped a bit after the practice.
• If you are prone to low blood pressure then very slowly move from shavasana by first
turning to the left side and then sitting up. This will increase the blood flow through the heart and
prevent dizziness.
• If you are prone to falling asleep then keep the legs a little closer together. This will give a
mild moola bandha which will prevent sleep. Either this or bring the upper extremities closer
together which will give a small amount of tension. If this is not enough then focus on the breath,
giving a simple inhale and exhale focus.
• For those who are not accustomed to relaxing the muscles and body many issues may
arise, such as mental or psychological issues. If you cannot come to terms with these issues then
you may try to avoid or be uncomfortable in this asana. To overcome this a wholistic yoga practice
of asanas is needed, ideally with other yogic techniques.
• If it is consistently difficult to relax then try a sequence of tensing and then relaxing the
muscles. First the arms, then the legs, then the pelvis, lower back and abdomen, followed by the
chest and upper back, then the facial muscles. Finish by tensing the whole body and then relaxing.
By doing this the Golgi tendon receptors stimulate relaxation.

DHANURASANA

1 2
3 4

Posture The body takes the shape of Bow and therefore it is called Dhanu ( Bow in
Sanskrit) asana. As the bow is strained during the archery, the whole body
id stretched during this asana posture.
Pre position Prone Position.
Procedure 1. Bend both the legs in knees and keep them 6 to 8 inches apart from
each other.
2. Catch both the legs firmly near the ankles.

3. Exhale & inhaling pull the legs upward with the hands, allow the body
to be stretched in a curve, push the neck backwards.
Position After taking the final position, try to raise the thighs up from ground along
with shoulders and chest. Push the neck backwards as much as possible.
Releasing 1. Inhale and exhaling bring both the knees, chin and shoulders slowly
on the ground.
2. Leave the ankles and bring the hands beside the body.

3. Straighten the bent legs and bring them as in the prone position.
Duration Initially practice it for 5 to 10 second. After practicing it for few days you can
increase the repetitions, once you are able to do 5 repetitions easily then
reduce repetitions and increase the time up to 1 min.
Internal Effects This asana is a combination of both Bhujangasana and Shalabhasana and
can deliver benefits of both the asanas. Mainly the weight is taken by the
abdomen. This has favorable effect on enzyme producing organs, liver,
pancreas, small intestine and big intestine. As a result of this the concerned
organs become more active and efficient. Also the blood circulation in arms
and legs is improved.
Precaution People suffering from Back problems, TB in intestine, ulcer in stomach,
harnia should consult Yoga expert before practicing this asana.
Jerks and unbearable strains should be avoided.
People suffering from Abdomen problems should not do this asana without
consulting Yoga expert.
 MAKARASANA

2 3

ASANA POSITION

Posture Position like that of a crocodile.

Pre position Prone Position.
Procedure In the prone position place your both hands crossed around head or rest
your forehead on it, relax all the muscles, continue normal breathing.

1. Bring the arms forward and fold them. Then place the forehead on
the folded elbows and relax the neck.
2. Spread the legs and keep them at a distance of a foot or so, with the
heels inside and the toes outside. Then relax the legs.

3. Keep the whole body relaxed. Try to touch as many parts of the body
to the floor as possible. Keep the breathing normal and the head in a
positoin which is comfortable.
Position This asana being for relaxation, the muscles of the body should not be strained. So
attempt should be made to relax all muscles and the joints of the body.
Releasing 1. Bring the feet together.

2. Unfold the arms & get them back as before and come to the Prone Position.
Duration The aim of this asana is to release the strain caused by other asanas. Therefore, this
 asana should be maintained for two to three minutes.
Internal Effects As all the muscles are relaxed, they need less blood and oxygen supply. Consequently,
the heart beats and the breathing also slow down. Now as the whole basic operation
turns slow, the body gets good rest.
Precaution In this asana the whole body is relaxed. As the body is relaxed one is inclined to sleep
which one should strictly avoid.

Yoga for Beginners - Basic Movements (Yoga Positions or Postures or Asanas)

Pre- Neck Shoulder Hand Leg Knee

position Movement Movement Movement Movement Movement

These movements are very useful to beginners, who want to start doing yoga but don't
have any experience of yoga or any other exercise.

Basic Movements-

There are several joints in our body, which needs lubrication and movements. The food we
consume supplies the lubrication and Yoga and other activities provide the movements. In
our regular life some of these joints are overused and some are rarely used which may
create problems at later stage in your life. To help these joints maintain their healthy
condition Basic Movements are necessary also they are useful to prepare your body to take
up Yoga.

Benefits -

1. As your body relaxes all your muscles also relax except those muscles, which are
used in the movements, so one can easily concentrate on the movement / particular
muscle (effort).
 2. Aged and persons having diseases also can do these movements without much
strain.

Prerequisites for Yoga -

• Below 12 years of age Yoga postures should not be practiced for long duration and
asanas are to be maintained for very short duration.
• Every day you should practice Yoga for at least 30 to 45 minutes to get maximum
results.
• The best suited time to practice is early morning hours, but it can be practiced in the
afternoon after following food restrictions.
• Food restrictions - stomach should be empty while practicing, that is you should
consume solid food 3.5 hours before practicing and liquid 1 hour before.
• Place should be spacious, clean, airy, bright and away from disturbances.
• Yoga should not be practiced on bare floor but keep mat or carpet below.
• Clothes should be comfortable, loose, clean. Undergarments are necessary.
• Yoga prefers vegetarian diet. But avoid spicy and hot diet as much as possible.
• Women should not practice Yoga during Pregnancy and menstruation.
• One should have faith in Yoga and what he is doing.

Yoga Positions or Asanas-

• Asana system is the 3rd in ashtanga Yoga, yogasana help achieve physical health,
control over mind and power of concentration.
• Patanjali has described Yogasana as "Sthir Sukham Asanam", which means a posture
that is stable and pleasant. A more broad definition of Yogasana according to
Patanjali is "Tatodwanabhighatah" which means practice of Yogasana leads to
disappearance of duality of cold-hot, sadness-joy, happiness-sorrow and so on.
• Yoga is different from exercise as it doesn't involve speedy movements, but instead
very slow and steady movements.
• Yoga helps achieve relaxation which reduces stress & strain.
• Very few calories are consumed during Yogasana practice and metabolism rate of the
body also drops which means reduced Aging Process.
• Less food is required as digestive power is increased.

Pre-positions -

STANDING POSITION SITTING POSITION

SUPINE POSITION PRONE POSITION

 TOP

Neck: Movement 1 -

• Aim - To increase the flexibility and stamina of

neck muscles.
• Precaution - People with neck problems like
spondilytis should avoid forward bending.

• Procedure - Sit in the Vajrasana Position, keep

your neck straight, then slowly but without jerk
bend your neck forward as much as possible,
Neck Movement back to normal position then bend it backward
(Kanthasanchalana) Type 1 and then back to normal, then to the right and
to the left.

Neck: Movement 2 -

• Aim - To increase the flexibility and stamina of

neck muscles.
• Precaution - People with neck problems like
spondilytis should avoid forward bending.

• Procedure - Sit in the Vajrasana Position, keep

your neck straight, then slowly but without jerk
start rotating neck clockwise from left shoulder to
backwards then to the right shoulder and to front.
Repeat this in anticlockwise direction starting from
right shoulder. Neck Movement
(Kanthasanchalana) Type 2

TOP

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Shoulder: Movement 1 -
 • Aim - To increase the flexibility and stamina
of shoulder & back muscles.
• Precaution - No specific precautions.
• Procedure - Sit in the Vajrasana Position,
keep your body straight, with arms by side.
Then slowly but without jerk lift your both
shoulders upwards as much as possible near
to ears, back to normal position.

• Benefits - This posture is useful for people

with back problems.
Shoulder Movement
(Skandhasanchalana) Type 1

Shoulder: Movement 2 -

• Aim - To increase the flexibility and stamina of

shoulder and back muscles.
• Precaution - No specific precautions.
• Procedure - Sit in the Vajrasana position, keep
your body straight, fold you hands and place left fist
on left shoulder and right fist on right shoulder,
bring both your elbows together near chest, then
slowly but without jerk rotate both these arms in
opposite direction, (left arm anticlockwise and right
arm clockwise) Repeat this in opposite direction
(right arm anticlockwise and left arm clockwise).
Shoulder Movement
(Skandhasanchalana)
• Benefits - This posture is useful for people with Type 2
back problems.
TOP

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Hand: Movement 1 -

• Aim - To increase the flexibility and

stamina of hand & shoulder muscles.

• Precaution - If you feel strain while

lifting your hands above ground then do
Hand Movement (Hastasanchalana) this with your hands resting on ground.
Type 1
• Procedure - Relax in Shavasana position, keep your hands 6 inches away from your
body, legs separated with 12 inch distance between them, lift your hands 1 to 1.5
inch above ground and slowly rotate them towards head without bending elbows,
keep the hands parallel to the ground till both the palms meet, place left palm on
right palm and stretch hands upwards and legs downwards for 5 to 10 seconds, then
slowly but without jerk rotate both the hands back to the normal position via the
same path.
 • Benefits - This posture is useful in increasing the strength of neck, shoulders and
the stretching helps retain normal posture.

Hand: Movement 2 -

• Aim - To increase the flexibility and

stamina of hand & shoulder muscles.

• Precaution - do not bend elbows while

Hand Movement (Hastasanchalana)
doing this.
Type 2

• Procedure - Relax in Shavasana position, keep your hands 6 inches away from your
body, legs separated with 12 inch distance between them, raise your hands above
ground and slowly take them towards head without bending elbows, place both
hands on the ground, stretch hands upwards and legs downwards for 5 to 10
seconds. Then slowly but without jerk bring both the hands back to the normal
position via the same path.
• Benefits - This posture is useful in increasing the strength of neck, shoulders and
hands, the stretching helps retain normal posture.

Hand: Movement 3 -

• Aim - To increase the flexibility and stamina

of hand & shoulder muscles.
• Precaution - If you feel strain while lifting
your hands above ground then do this with
your hands resting on ground. The
movements should be slow and continuous.
• Procedure - Relax in Shavasana position,
keep your hands 6 inches away from your
body, legs separated with 12 inch distance
between them, lift your hands 1 to 1.5 inch
above ground and slowly rotate them towards
head without bending elbows, keep the hands
parallel to the ground till both forearms cross,
in this same cross position raise the arms
above and on to the stomach, then slowly
bring both the hands back to the normal
position.

Hand Movement • Benefits - This posture is useful in increasing

(Hastasanchalana) Type 3 the strength of neck, shoulders and the
stretching helps retain normal posture.
TOP

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Leg: Movement 1 -
 • Aim - To increase the flexibility and stamina
of legs & hip muscles.
• Precaution - The movements should be
slow & continuous.
• Procedure - Relax in Supine position, keep
your hands around head rotating them side
ways, then lift your left leg and bring it near
to the hip, repeat this procedure for the right
leg. Then slowly bring both the hands back to
the normal position.

• Benefits - This helps development of the leg

muscles and hip joints.
Leg Movement (Padasanchalan)
Type 1

Leg: Movement 2 -

• Aim - To increase the flexibility and

strength of legs & hip muscles.
• Precaution - The movements should be
slow & continuous. Do not bend the knees.
• Procedure - Relax in Supine position,
keep your hands close to your body, then
lift your left leg 30 to 40 degrees above
ground level and rotate it in the clockwise
direction without bending knees, repeat
this procedure for the right leg.

• Benefits - This helps leg muscles and hip

joints.
Leg Movement (Padasanchalana)
Type 2

Leg: Movement 3 -
 • Aim - To increase the flexibility and
stamina of legs & hip muscles.
• Precaution - The movements should be
slow & continuous. Do not bend the knees.
• Procedure - Relax in Supine position,
Move your hands around and place them at
shoulder height, parallel to the ground,
then lift your left leg and turn it to the right
side as far as possible touching the ground.
Repeat this procedure for the right leg.
Then slowly bring both the hands back to
the normal position.

• Benefits - This helps leg muscles and hip

joints.

Leg Movement (Padasanchalana)

Type 3
TOP

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Knee: Movement 1 -

• Aim - To increase the flexibility and strength

of knee & waist muscles.
• Precaution - The movements should be slow
& continuous.
• Procedure - Relax in Supine position, Move
your hands around your head, then bend your
left leg in knee and rest foot near to hips ,
then turn the knee to the right side as far as
possible. Repeat this procedure for the right
leg. Then slowly bring both the hands back to
the normal position.
Knee Movement (Janusanchalan)
Type 1 • Benefits - This helps knee joints
 TRIKONASANA

1 2 3

4 5

Posture In this asana the position of the body becomes like a triangle (trikon). And
hence, it is called Trikonasana.
Pre position Standing Position.
Procedure 1. Lift the left leg and place it at a maximum distance towards the left.
2. Turn the toe of the left foot towards the left and inhale.
3. Exhale and bend the left leg in the knee and place the left hand palm
near the left foot toe.

4. Take the right hand forward straight above the right ear and continue
smooth breathing.
Position It is necessary to keep the right hand, mid body and right leg in one straight
line in this asana. The neck and the waist should be kept straight. The arms
of the right hand should be kept touching the right ear. At this stage, the
left leg is kept bent at 90 degree angle, the left arm is kept straight & its
palms placed on the floor. In this position the weight of the whole body
comes on the left hand.
Releasing 1. Exhale and inhailing, bring the right hand to its original place.
2. Straighten the left knee and bring the left hand to its original place.
3. Turn the left leg toe to front.

4. Bring the left leg near the right one and take up the standing
position.
Duration It should be kept for one minute on each side.
Internal Effects In this asana the weight of the body comes chiefly on the calves of the bent
legs and on the muscles of the hand resting on the floor and has nice effect
on them. The stretching of the body has good effect on the muscles of those
parts and improves their functioning. This asana is useful for the joints of
the waist.
Precaution Persons having complaints regarding their waist and the spinal column
should do this Asana under the guidance of Yoga Expert.

Note: This asana is to be done by taking out the right leg.

PASCHIMOTTANASANA (Full)
 1 2

3 4

Posture The front side of the body is called east side, while the back side is called
the west side. In this Asana complete back side, i.e., the west side, right
from the heels to the forehead, gets stretched and therefore, it is called
'Pashchimottanasana'.
Pre position Sitting Position.
Procedure 1. Only inhale.
2. Exhale, and hold the big toes of both the feet with both the hands.

3. In exhaled state bend downward and rest the forehead on the

knees. Continue smooth breathing.
Position 1. After bending down, keep the heels, calves, thighs completely
touching to the floor, keeping the spine straight, rest the forehead
on the knees and continue smooth breathing. Try to rest the elbows
on the floor.
2. Since here the abdomen gets completely folded, it becomes
necessary to bend only after complete exhalation.
3. One should bend downward as much as one's body permits and
then try to stabilize at that point, keeping the breathing smooth. Do
not try to raise the knees in order to get the forehead on to the
knees.

4. After taking the position, relax the whole body and automatically
the head, shoulder, chest will come down owing to their weight and
relaxation.
Releasing 1. Exhale, and inhaling, start raising the head.

2. Restore the hands to their place and take up the sitting position.
Duration One finds it difficult to take up this Asana initially. But with practice and
patience it can be maintained for thirty seconds. Later one certainly
succeeds in having the final position and the duration is also increased to
three minutes.
Internal Effects 1. As the whole of the west side gets stretched, they get purified and
their functioning is greatly improved. At the same time, the
muscles of the front side get contracted and there is pressure on
the lungs, intestines and other internal juice producing glands. As a
result of this their functioning is also improved.
2. It is very useful in setting right the troubles concerning the lumber
part of the spinal cord and the digestive system.

3. Further, there is very sensitive part in our body known as Kundalini

lying in dormant stage. This Asana is supposed to activate it.
Precaution It has been said that this Asana is useful for the troubles of the spine. Yet
people suffering from such troubles should practice this Asana only after
consulting some Yoga experts.

Reference Book:- Yoga Pravesh

VAJRASANA
1 2 3 4

Posture Like Padmasana, this is also the Asana for meditation. One can sit
comfortably for a prolonged period in this Asana.
Pre position Sitting Position.
Procedure 1. Fold the left leg in the knee and place the toe on the floor.
2. Fold the right leg in the knee and place the toe on the floor and join
the two toes.
3. Sit on the pit formed by the parted heels.

4. Place the palms on the knees.

Position It is important to keep the spine, the neck and the head, upright in one
straight line in this Asana. Keep the sight fixed at the level of the height.
Don't have any pressure on the hands. The whole weight of the body be
set on the spine. Continue smooth breathing, when the final position is
attained.

Releasing 1. Remove the palms from the knees and bring them to the sides.
2. Take out the left leg and straighten it.
3. Take out the right leg and straighten it.

4. Take the sitting position.

Duration After a little practice, this Asana can be maintained for a long time. In the
daily routine it should be kept for five minutes to experience good results.
With more practice it can be kept for three hours.
Internal Effects Along with the body, the mind also gets stabilized in this Asana. Hence, it
is preferred for meditation in this Asana. Hence, it is preferred for
meditation and concentration. This Asana is alsofound to be good for
Pranayama.

The special fold of the legs forms one Bandha in this Asana. Consequently
the blood circulation in the waist - downward parts is controlled. For this
reason this Asana is recommended after Shirshasana.

Precaution The people having stiff joints and whose movements have become
difficult, should practice this Asana with a lot of care. Such persons should
 practice this Asana after getting the joints free and relaxed.

SARVANGASANA - Shoulder Stand Pose

Sarvangasana is one of the best and most important asanas in Hatha Yoga. It has a huge amount of benefits which
cover all the body systems.

(sar-vang-asana)
Sarva = Whole
Anga = Body parts
Asana = Posture
Taking the asana position:

• Exhale and while inhaling, contract the abdomen and slowly raise both the legs to a 90
degree angle from the floor.

• Exhaling raise the waist and the hips from the floor
and take the legs backwards over the head.
 • Inhaling raise the back and the legs up into a vertical position, placing the hands on the
upper back for support. The chin should rest against the chest, creating the chin lock. Fix the
eyesight on the toes and maintaining the asana, continue normal breathing.

The asana position:

One should concentrate on getting the legs, waist and the back in one straight line and making this line 90 degrees
with the ground. In this asana the arms up to the elbows are placed on the floor, shoulder width apart. The body from
the feet to the shoulders is in a straight line. The chest is pushed forward and the chin is placed in the throat pit /
jugular notch forming a tie which is called 'Jalandhar Bandha'. All the pressure is on the neck, shoulders and the back
of the head. The hands are placed on the back ribs, the legs are straight and the feet are relaxed.

Releasing the asana position:

• Inhale and while exhaling bend in the waist and lower the legs over the head, releasing
the hands from the upper back.
• Inhaling slowly lower the back to the floor, keeping the legs at a 90 degree angle from the
floor. Here lower the back very slowly, vertebrae by vertebrae.
• Exhaling slowly lower both legs back to the supine position.

Anatomical focus:
Neck, shoulders, abdomen

Awareness:
Keeping the body in a straight line.
Remaining balanced.
Abdominal breathing.
The focus can also be on the throat and the thyroid.

Do:

• Keep the legs straight in knees with toes pointing to the sky.
• Try and keep the body in a straight line from the chest to the tips of the toes.
• Head straight and eye sight fixed on the toes.
• Make sure that the trunk is raised enough vertically so that the chin can comfortably rest
against the chest.

Don’t:

• Bend the knees.

• Move the neck or overstrain it in the chin lock position.
• Bring the legs over the head when in the asana position but don’t keep them completely
vertical if it causes tension.
• Raise the head from the floor.
• Tense the legs or point the feet as this contracts the legs and prevents drainage of blood.

Benefits:

• The Jalandhar Bandha improves the function of the thyroid, parathyroid and pituitary
glands due to the increase oxygen and blood. All of the other endocrine glands are regulated by the
pituitary gland and so the overall function of the endocrine system is improved. This results in the
improved functioning of all other systems of the body and the reduction of emotional and mental
stress .
• Stagnant blood from the lower regions of the body, i.e. legs and abdomen is drained to the
heart thereby improving the supply of fresh blood to these parts and the whole circulatory system.
Blood supply to the head area i.e. brain, eyes, ears, nose and throat is improved thereby improving
 their functioning. Therefore all of the pelvic and abdominal area circulation, ear, throat and nose
ailments are improved.
• The lung capacity is increased as the diaphragm, which is the muscle of respiration, has
to work against gravity in this posture, this helps in the abdominal respiration and is therefore
helpful in the treatment of asthma. Toxins in the respiratory system are drained thereby improving
the respiratory system.
• Prevents and cures varicose veins.
• Detoxification of the body due to improved efficiency of the organs of the body which leads
to youthfulness and anti-ageing effects
• Normalizes body weight due to its effect on the thyroid.
• Due to the effect this asana has on the hormonal system, particularly the thyroid, it
balances the circulatory, digestive, reproductive and nervous system.
• Due to the increased blood flow to the head the mind is tranquilized, stress and
psychological disturbances are removed.
• The increased blood flow can be beneficial for those who suffer from headaches, though it
should not be practiced at the time of headache.
• The thymus gland is stimulated which boosts the immune system.
• It balances the parathyroid glands which ensures regeneration and normal development of
the bones.
• It releases the normal gravitational pressure from the anus muscles which helps with
haemorrhoids.
• The nerves passing through the neck are toned and the neck flexibility is increased.
• The digestive system is greatly improved due to the increase in blood circulation and
drainage of stagnant blood.
• The pranic flow is harmonized, increasing energy and having a positive effect on all the
body systems.
• Sarvangasana has all the benefits of Shirshasana but is safer and easier to perform.

Benefits for women:

• It is beneficial for the reproductive system as there is fresh blood to the pelvic region as
the stagnant blood is flushed from the organs and therefore increased efficiency of the reproductive
organs.
• It strengthens the uterine ligaments as the gravity acting on the ligaments in Sarvangasan
is in the opposite direction.
• It improves the functioning of the ovaries.
• It helps to balance the moods and calm the mind.

Therapeutic applications:
Thyroid disorders
Asthma
Reproductive problems
Headache
Haemorrhoids
Varicose veins
Prevention of cough and colds
Diabetes

Precautions and Contra-indications:

• Should not be performed by people suffering from high blood pressure, heart conditions or
brain diseases.
• Should be avoided during menstruation and pregnancy.
• Should be avoided if suffering from a very enlarged thyroid, enlarged spleen or liver as
well as cervical spondylitis, slipped disc, headache and weak blood vessels in the eyes.
Duration:
This asana is difficult in the beginning especially for women with heavy hips and men with big bellies. This asana
should be maintained for 3 minutes after sufficient practice to get the desired results.

Variations and tips:

• One may need a folded blanket under the neck and shoulders for support.
• For some beginners it may be difficult to raise the legs straight. If so then one can bend
the knees a little while taking the position and then straighten out the legs. Some can take help of
the wall to raise the legs.
• If there is tension in the back or neck then the feet can be slightly tilted over the head like
inverted pose or viparit karani.

Preparatory poses:
Dwi Pada Uttanpadasana
Viparit Karni

Follow up poses:
Matsyasana is essential to practice after Sarvangasana to counter balance the effect of the Jalandhar Bandha.
Otherwise an asana that bends the head backwards like Bhujangasana or Chakrasana.
Halasan, Vistrut Pada Halasana, Karnapeedanasana and Ashwini Mudra can be practiced after Sarvangasana,
before Matsyasana.

Halasana, Plough pose

In this position the body looks like a traditional Indian plough pulled by bulls in the fields. Also by practicing this pose
one ploughs the body like one digs the earth, making it loose and free.

Ha-LA-sana
Hala - plough
Taking the asana position:

• Exhale and while inhaling slowly raise the legs to a 90 degree angle from the floor.

• Exhaling raise the waist and hips, taking the legs over the head, keeping them suspended
above the ground.

• After exhaling fully, lower the leg further down and rest the toes on the floor. Keep the toes
stretched and breathe normally.
The asana position:

In this position the toes rest on the floor, if there is enough flexibility, otherwise the toes are towards the floor, as far
as is comfortable. If the toes reach the floor then try to place the toenails on the floor. Remember there should be no
strain. The legs remain straight. If the knees are bent there is less pressure on the abdomen and less stretch into the
legs, particularly the hamstrings. The arms should remain in the same position, flat on the floor supporting the neck.
The chin is pressed into the chest in the jalandhar bandha or chin lock.

Releasing the asana position:

• Exhale and inhaling lift the toes up from the floor, keeping the legs straight in the knees.
• Continue inhaling and slowly lower the spine back down to the ground, keeping the legs at
a 90 degree angle with the floor.
• Exhaling slowly lower both legs back to the supine position.

Anatomical focus:

The neck region, thyroid glands in the throat region, shoulders, lowerback, hamstrings.

Awareness:

On the neck, Vishuddhi chakra, and Maniour chakra in the abdominal region.
Normal breathing focused on abdominal efforts.

Do:

• Keep the legs straight in knees with toes vertical on the ground over your head.
• Legs are in one straight line.
• As far as possible, the back remains straight and vertical.
• Arms straight with palms on the ground.
• Shoulders resting on the ground with shoulder baldes taking most of the weight
and less on the neck.
• The chin resting against the chest.

Don’t:

• Bend the knees.

• Move the neck or overstrain it in the chin lock position.
• Move into this asana fast as a lot of stress is put onto the spine.

Benefits:

• Improves the tone and strength of the back muscles as the back is folded, as well
as the leg muscles and abdominal muscles. It also removes the rigidity of the back
muscles.
• Improves the working of the spinal nerves, putting pressure on the nerves in the
neck region which are predominantly sympathetic.
• Improves the function of the thyroid, parathyroid and pituitary glands. All of the
other endocrine glands are regulated by these main glands and so the overall function of
the endocrine system is improved. This results in the improved functioning of all the
systems of the body.
• Gives a complete stretch to the spine which increases its elasticity and overall
functioning.
• Stretches the shoulders.
 • Activates digestion and helps with constipation, improves the efficiency of all the
abdominal organs such as the spleen, pancreas, liver and kidneys. The breathing
movements of the diaphragm help to massage the abdominal organs.
• Activates the thyroid gland and thymus gland, stimulating metabolism and
immunity.
• Calms the mind and reduces stress.
• Can induce states of pratyahara (sense withdrawal).

Benefits for Women

• Due to the compression of the pelvic area it improves the circulation and tone to
the reproductive organs, increasing their efficiency.
• Can help to strengthen the lower back and sacral area, preventing lower back
pain during menstruation.

Therapeutic applications:

Asthma
Cough and cold
Constipation
Menstrual disorders

Precautions and Contra-indications:

• Should be avoided during pregnancy and menstruation, high blood pressure and
brain diseases.
• Should be avoided if suffering from an enlarged thyroid, spleen or liver as well as
cervical spondylitis, slipped disc, neck problems, headache and weak blood vessels in the
eyes.

Duration:

To begin with this pose can be a little difficult so start with a few repetitions of ten seconds at a time. When the body
is used to this then the asana can be held for 30 seconds. After some time it can be maintained for up to 3 minutes.

Additional section -

Variations and tips:

Some like to hold the toes of the feet with the hands or place the hands below the neck. However if held for too long
this can put too much pressure on to the upper spine.
It is important that the back is straight, not at 45 degrees, with the chin tucked in towards the chest as this helps the
toes to touch the floor.
If liked the arms can be bent with hands placed on the back like in sarvangasana. This can be helpful for balance
when the toes do not touch the ground.

Preparatory poses:

Sarvangasana
Viparit Karni
Ashwini Mudra

Follow up poses:
Vistrut Pada Halasana
Karnapeedanasana
Matsyasana – to counterbalance the Jalandhar Bandha
Chakrasana

Pawanmuktasan and/or Ardha Chakrasan with both feet on the floor – to relieve any tension that has accumulated in
the lower back

UTTANPADASANA (With Both Legs)

 1

Posture In this asana both the legs are raised upwards and so is called Dwipada(both
legs) Uttanpadasana.
Pre position Supine Position.
Procedure 1. Exhale and inhaling start raising both the legs upward and stop when
they make angle of 90 degree with the floor.
2. Keep the sight at the toes of the feet.

3. Continue normal breathing and try to maintain the posture steady.

Position While raising the legs, it is necessary that the legs be kept straight and close
together. Keep the toes together and stretched towards sky.
Releasing Inhale and exhaling, bring both the legs down, back on to the floor.
Duration Though this asana appears to be simple, it is difficult to maintain the
posture. To start with try to maintain this for 5 to 10 seconds. Do not take
unnecessary strain, if you feel uncomfortable then release the posture
immediately.
Internal Effects In this asana, thigh muscles and stomach muscles are stretched. The strain
reaches inner organs like small intestines, enzyme producing glands and
other organs and helps increases their capacity. The vertical position of the
legs help improve the blood circulation.
Precaution One should avoid movement of legs with jerk or speed. The movements
should be controlled otherwise this asana can strain muscles.
Do’s & Don’ts Do’s
- Raise both the legs at 90 degrees to ground keeping them straight in
knees with toes pointing to the sky.
- Keep the back & buttocks on the ground
- Arms straight with palms resting on the ground close to the body.
- Head straight and eye sight fixed on the raised toes.

Don’ts
- Do not bend the legs in knees.
- Do not lift the lower back or buttocks.
 YOGA
The Art of Living

“ Yoga has a complete message for humanity

It has a message for the human body,
It has a message for the human mind,
And it has also a message for the human soul”

ASTANG YOGA
– YAMA Attitudes towards society
– NIYAMA Attitudes towards ourselves
– ASANA Correct way to using the body
– PRANAYAMA Science of breathing
– PRATYAHARA Restraintment of our senses
– DHARNA Ability to direct our minds
– DHAYANA Ability to maintain direction
– SAMADHI Complete integration with object

(A) ASTANG YOGA - YAMA

1. AHIMSA - Friendly feeling among all
2. SATYA - The art of right communication
3. ASTEYA - Ability to resist a desire for that which
does not belong to us
4. BRAHMACHARYA - Moderation in all actions
5. APARIGRAHA - An ability to accept only what is
appropriate

(B) ASTANG YOGA - NIYAMA

1. SAUCHA - Cleanliness of body and mind
2. SANTOSH - Feeling of contentment
3. TAPA - Removal of impurities
4. SWADHAYA - Study, review & evaluate our progress
5. ISHWAPRANIDHANA - Acceptance of our limitations in
relation to God

(C) ASTANG YOGA - ASANA

Yogic asanas/exercises are referred as “neuromuscular integration,” because they
benefit not only the muscular, cardiovascular, and metabolic systems but also serve to
integrate mind and body to order to create specific and predictable physiological
effects.

(D) ASTANG YOGA - PRANAYAMA

1. Pranayama practices similarly involve the manipulation of breathing mechanism

alongwith the increased awareness of the pressure changes inside the cavity of chest
and abdomen.
2. Breathing is a bridge between our body and mind. Changes in our body and mind
affect our breathing..
3. Breathing can balance our nervous system. When practices regularly, they produce a
profound, calming effect on our mind and body and decrease sympathetic nervous
system stimulation.
(E) ASTANG YOGA - PRATYAHARA
The restraint of senses occurs when the mind is able to remain in its chosen direction
and the senses disregard the different objects around them and faithfully follow the
direction of the mind.

(F) ASTANG YOGA - DHARNA

1. The mind has reached the ability to be directed when direction towards a chosen
object is possible in spite of many other potential objects with the reach of the
individual.
2. The ability to maintain direction in this way is not possible if our minds are immersed
in distractions or strongly affect by obstacles such as misapprehension.

(G) ASTANG YOGA - DHYANA

• Once the direction is fixed, then the mental activities form an uninterrupted flow only in
relation to this object.
• Initially our understanding is influenced by misapprehension, our imagination and our
memories. But as the process of comprehension intensifies and deepens our understanding
of the object.

(H) ASTANG YOGA - SAMADHI

Soon the individual is so much involved in the object that nothing except its
comprehension is evident. It is as if the individual has lost his own identity. This is the
complete integration with the object of understanding.
Relaxation
Yoga exercises, such as gentle
stretching, breathing, meditation and
guided relaxation, release body
tension and calm the nervous system
and emotions.
Concentration
Focus, attention and concentration
are promoted by a yoga practice of
mindful movement and body
awareness. The practice of balancing
postures, in particular, builds
concentration.
Toning
Holding yoga postures creates
isometric exercise which tones every
part of the body, including the internal
organs.
Healing
Yoga exercises the glands, organs
and endocrine system, massaging,
toning and increasing circulation to
stimulate, heal, and eliminate toxins
from the body.
Flexibility
Yoga postures gently stretch the
muscles in the body, increasing the
flexibility and lengthening the
muscles, tendons and ligaments.
Nourishing
Slow, gentle movements with deep
breathing energize the body rather
than tire it. This, in combination with
yoga’s relaxation and healing
benefits, allows daily renewal and
nourishment of the body-mind-spirit.
 Pranayama
Breathing is life. The ancient yogis in India knew the intimate connection between breath and mind. For
example, when your mind is angry, watch your breathing. It will be disturbed. And similarly, if you hold your
breath for long, your mind will get agitated. The yogis were trying to get some degree of control over the
mind. By controlling the breath, they were indirectly able to influence the mind. Breathing is an automatic
process controlled by the autonomic nervous system. We do not have any conscious control over it. The
science of bio-energy including the breathing movements is the practical yoga par excellence. In the Bhagavad
Gita, Lord Krishna explains to Arjuna that one should practice Yoga to purify himself.

Pranayama, or control or regulation of the life force is the fourth step in the Ashtanga yoga system of
Patanjali. The control of the breath leads to the control of the life force or prana. The ancient yogis developed
many breathing techniques to maximize the benefits of prana. The word "Pranayama" is made up of two
words, Prana and Yama. Here Prana means the capacity to keep body alive by air i.e breath and Ayama means
expansion, stretching or extension and control of breath. Thus Pranayama means the art of controlling breath.
Pranayama is used in yoga to clear and cleanse the body and mind. It is also used in preparation for
meditation, asanas, postures and focussing of the mind. Pranayama create alertness, heat on both physical
and subtle levels, and arouse body, mind and spirit or kundalini power. The purpose of Pranayama is to make
the respiratory system function at its best. Pranayam is not so complex as it is thought to be. The ancient
Sanskrit texts state that Pranayam properly done can cure all diseases, but wrongly done will only invite the
same diseases. Therefore we must take extreme caution before practicing and learn it under the supervision of
an experienced teacher. If you feel any kind of discomfort or symptom such as dizziness or nausea arising as
you practice breathing, then lie down and relax in Savasana or the Child Pose for a few recovery breaths. If
discomfort persists, do not continue your practice until you get advice regarding your symptoms.

Before doing Pranayama, one must first learn the sectional breathing. We breathe through three parts of the
chest mainly, upper, middle and lower as well as the abdomen. We must first learn how to breathe through
each part individually before we can breathe through all of them. Sectional breathing helps to increase the
lung capacity by encouraging fuller breathing into the lungs. It has a deeply calm effect on body and mind.
This technique is used as an introduction to the full Yogic breath. Simple breathing techniques can be used at
the start of a session to calm and focus the mind and body. The practice of Pranayama is highly recommended
before relaxation and meditation or at the end of the session.

Yoga and Ayurveda Tour

Types of Pranayama

The different types of Pranayama are the Bhastrika Pranayam, Anuloma / Viloma, Kapalbhati, Bhramri, Sitlee,
Sitkari, Ujjayi, Vedhene Bandh. The main Pranayama is the Bhastrika Pranayama.

1. Bhastrika Pranayama
The word ‘Bhastrika’ is a Sanskrit word which means leather bellow, which was used in the olden times to blow
furnaces, where air is forcibly drawn in and out. This pranayama increases the fire in the body. In this type of
pranayama, the diaphragm movement is used for the internal fire creating physical, Pranic and psychic heat.
Bhastrika constitutes as a very powerful pranayam. Basically, a combination of Kapalbhati and Ujjaye
Pranayam makes one Bhastrika. One who starts practice of Kapalbhati or Ujjaye finds it very easy to do the
Bhastrika.

Steps in Bhastrika Pranayama

1). Firstly, sit in Padmasana, Siddhasana or Sukhasana with tends on knees and eyes closed. These postures
lock the body into a stable position and permit freedom of abdominal movement. Also these postures are firm
and strong which is a strong requirement for this pranayama in which rapid breathing is required.
2) Secondly, breathe in vigorously but deeply through both the nostrils and then breath out or exhale
forcefully through both the nostrils. One such vigorous, forceful inhalation and exhalation with out any strain
constitute one cycle of Bhastrika. It should be remembered that the inhalation should be with the same and
uniform force and vigour. Please ensure that both nostrils are clear and blowing freely. The intensity or
frequency of breathing should be very mild, without any undue force. It should be like an amplified form of
normal breathing.

2. Ujjayi Breath
The Ujjayi technique is a very soothing technique which can be applied to sectional breathing or used while
holding Yoga postures. This type of breathing helps to increase the lung capacity (and more oxygen is
absorbed into the bloodstream), energy levels, and also achieves a state of calmness and mental clarity. In
this technique, partially close the back of your throat, which cover the windpipe, so that as you inhale and
exhale through your nose, the air passes through a narrower air passage in your throat, creating the sound
made by your breathing while you are in a state of deep sleep. This sound can be likened to the whispering of
the letters “hhhhh” expressed on inhalation and exhalation.

3. Bhramri
Bhramri is known as the bee breath. Bhramri helps to clear and strengthen the respiratory system and
improve vocal resonance. It has a calming effect on the body that uplifts the spirit, and clears and invigorates
the mind. In this pranayama, keep your lips gently closed throughout, inhale deeply, then hum as you exhale,
extending the exhalation as long as possible. Use your abdominal muscles to control the evenness of your
breath on exhalation. Repeat this once more. If you wish to stimulate your lung cells to further invigorate the
vocal resonance and your body, tap your chest with your fists or fingertips as you hum on the out breath.

4. Sitali and Sitkari

Sitali and Sitkari are the two breathing techniques which have a cooling effect on the body. This technique is
very useful during the hot months of the year. They also calm the nervous system. Sitali, particularly, can
alleviate nausea and the symptoms of asthma.

In Sitali on inhalation, curl your tongue so that the sides fold up, forming a tube, with your tongue protruding
from you lips. Raise your chin as you inhale through your tongue (like a straw), feeling the cool air over the
tongue. On exhalation, slightly lower your chin, place the tip of your tongue behind your front teeth, close
your lips, and exhale through your nose.

In Sitkari part your jaw slightly, so that your upper and lower teeth are a small distance apart. Your tongue
rests at the base of your mouth, and the corners of your mouth are opened out as if in a wide smile. Inhale
and exhale through your teeth, with the air passing over your tongue. The air should feel cool as it moves over
the surface of your tongue during inhalation.

5. Anuloma Viloma
Anuloma means with the natural order and Viloma means going against the order. This technique helps to
balance and harmonize the functioning of the right and left hemispheres of the brain. It has a soothing effect
on the nervous system and calms the mind. Because exhalations are longer than inhalation, it encourages the
removal of state air and toxins.

In this type of pranayama, raise your right hand, curling your forefinger and middle finger into your palm,
leaving thumb, fourth finger, and little finger extended. Then place your thumb on the right side of your nose
and apply gentle pressure just under the bone, where the fleshy part of the nose begins. Inhale through the
left nostril then release and exhale through both nostrils. Then, use your fourth finger, apply pressure to the
left nostril, inhaling through the right and release and exhale through both nostrils.
BENEFITS OF PRANAYAMA
He who practices Pranayama will have good appetite, cheerfulness, handsome figure, good strength,
courage, and enthusiasm, a high standard of health, vigor and vitality and good concentration of mind.
Pranayama is quite suitable for the Westerners also. A Yogi measures the span of his life not by the number
of years but by the number of his breaths. You can take in a certain amount of energy or Prana from the
atmospheric air along with each breath. Vital capacity is the capacity shown by the largest quantity of air a
man can inhale after the deepest possible exhalation. A man takes fifteen breaths in a minute. The total
number of breaths comes to 21,600 times per day.
Other benefits are as follows:-

1. It makes the life meaningful and social.

2. It keeps the man balanced in all the conditions and situations.
3. It helps in understanding the real nature of man and its relationships with the community.
4. It manages psycho physical diseases.
5. It put chain on the senses.
6. It makes the body healthy.
7. It helps in controlling the modalities of mind.
8. It gives opportunities to soul to flourish.
9. Intellectual development is accelerated.
10. Will power becomes strong through its practice.

11. It develops feelings of national and international well-being.

Tadasana
 This is a traditional posture. The final position of this asana resembles the palm tree. Palm tree
is usually erect and straight. Therefore, one should stand straight and erect in this asana.

Technique :-

1. Stand erect, legs together,hands by the side of the thighs. Gaze in front.

2. Raise your hands straight in front up to arms. Palms facing each other.

3. Bring the hands up straight fowards sky, fingers pointing upward.

4. Now slowly raise your heels and stand on toes. Raise heels as much as you can. Stretch body up
as much as possible.

5. While returning to the original position, bring your heels on the ground first.

6. Slowly bring down your hands also.

Remember :-

1. This is a balancing pose.

2. Do not make haste so that you lose your balance or get jerk.

3. In the beginning, legs can be kept apart.

Benefits and Limitations :-

1. This improves height.

2. Spine becomes flexible.

3. Visceroptosis and pain in the backbone is removed.

4. Those having complaints of reeling sensation should not practice it.

 Makarasana
Lie prone, the chest should touch the ground and both the legs stretched out. Hold the head
with both the arms. This is Makarasana that increases the heat of the body.

Note:- 'Makara' means 'Crocodile'. While doing this Asana body resembles the shape of 'crocodile',
hence it is known as Makarasana. It is also considered a relaxative Asana like Savasana.

Technique :-

1. Take prone lying position, hands by the side of the thiqhs.

2. Slowly spread out both the legs. The toes should remain out and heels inward.

3. Slowly fold the left hand at elbow bringing it from below the armpit. Place it in the right shoulder.
Fold the right hand at the elbow and place it on the left shoulder.

4. Place your head on the triangle made by both the elbows.

Remember:-

1. You can bring either hand on the shoulder from below the armpit.

2. If it is difficult to place one elbow on the other place both elbows slightly apart.

3. Head should remain inside elbow.

4. If it is difficult to rest the head, keep chin between the elbows

Benefits and Limitations:-

1. This is beneficial in Asthma.

2. For those who have acquired wrong process of respiration (due to Asthma etc.) this Asana is
more useful.

3. Abdominal muscles get automatic massage.

4. Those having heart problem, obesity, gas or high blood pressure should not practice it.
 Yogasanasa - Yoga Exercises
Chakrasan

Time: 1/2 minute

Method:

• Lie on your back.

• Bend knees, place feet apart and
close to hips, place hands overhead,
palms besides ears and shoulders.
• Push with hands and, without moving
feet, raise trunk as high as possible to
curve the back into an arch.

• Look on the ground between the

hands.
Benefits: Builds a flexible back, stimulates
the nerves of the spine. One of the powerful
back bending postures.
 MARJARASANA

Benefits

1. It is useful in hip pain and rashes in the rectum. It strengthens the lungs..

2. It is cures the diseases in which the uterus moves out.

Step by Step

1. Take the position by resting both the palms and knees on the ground.
2. Now inhale and lift the head and the chest,bend the waist downwards. Remain in this
position for sometime, exhale and lift the back and bend the head down. Repeat this
5 to 6 times.
 YOGA EXERCISE - HANDS TO FEET (PADA
HASTASANA)
A variation of the Standing Forward Bend (Uttanasana), the Hands to Feet Pose (Pada Hastasana) improves
flexibility of your spine, strengthens your legs, enhances digestion, and aids in blood circulation in your
head. Take note that this pose is not advisable for people who have spinal problems. Learn how to perform
this pose with the help of our animation and steps below

STEP 1: Start with the Mountain Pose.

STEP 2: As you inhale, raise your arms above your head.

 STEP 3: Bend forward until your hands touch your feet.

STEP 4: Slowly bend further so that your belly is touching your upper legs. Grasp
your toes and breathe deeply in the pose.

When you have grabbed your ankles or toes, use a slight stretching force to
lengthen the body. With the pull from the hands, move your belly to your upper
legs and prevent your chest to sink and lose the supportive power of the lower
back during the exercise.

Be careful! You perform this forward bend through relaxation and not through brute force by pulling your
feet with too much physical strength. When you pull too hard, the

Full Butterfly Pose (Purna Titali Asana)

Purna Titali Asana is an Indian translation for Full Butterfly Pose. You can learn this asana as
below:
Routine Benefits

Consciousness Contraindications

Routine:

• Remain in the primary pose.

• Keep the spinal chord and the neck straight.
• Breathe natural and easy.
• Bend both the knees.
• Bring the soles of the feet together and place them up to the crotch area.
• Grasp firmly both the paws with your hands.
• Do not allow the heel to be raised.
• Keep the torso above waist including the neck straight.
• Place the elbows on the thighs.
• Inhale deep and press both the thighs downward with the elbows effortlessly.
• Remove your hands from thighs and try to raise the knees without any support; exhale breath.
• Practice this in the beginning with rhythmic and natural breathing, if possible.
• Initially attempt this for 20-30 times.
• Get back to the primary position after the practice.
• Closing your eyes remain focused on the hip joints and the waist zone.
• Open your eyes after a while.
• Get ready for the next set of exercise.

Consciousness:

• Upward and downward movement of the knees.

• Mental counting.
• The relaxation of inner thigh muscles.

Benefits:

• Prepare the legs for Padmasana and other meditative asanas.

• Relieve the inner thigh muscles tension.
• Removes tiredness from long hours of standing and walking.

Contraindications:

• Sciatica patients.
 Pawanmuktasana, Gas Release pose

A very powerful pose at the beginning of the asana practice, which helps entire digestive system and makes asana
practice more easy.

Pawanmuktasana – Gas Release Posture

Pawan - Air, Gas

Mukta - Free, release
Asana – Pose

Taking the asana position:

• Exhale and while inhaling slowly raise the legs to a 90 degree angle from the floor.

• Bend both legs at the knees and rest the thighs against the abdomen, keeping the knees
and ankles together.
 • Encircle the knees with both arms, hands clasping opposite elbows.

• Bend the neck and place the chin on the knees. Continue to maintain the asana, breathing
normally.

The asana position:

In this position the thighs are pressed against the abdomen and the wrists or elbows are clasped. The neck is bent
towards the knees and if possible the forehead or chin is touching the knees. The breath is relaxed.

Releasing the asana position:

• Straighten the neck and lower the head back on to the ground.
• Release the arms and place them beside the body.
• While inhaling straighten both of the legs, let them rest at 90 degrees from the ground.
• Exhaling slowly lower the legs back to the supine position.

Anatomical focus:
Abdomen (especially lower abdomen), thighs, hips, buttocks

Awareness:
On relaxing the abdomen, thighs, hips, buttocks.
Normal breath.

Do:

• Try to touch the chin to the knees.

• Try to keep the legs together.
• Relax the body and breathe normally in the pose.
• Point the toes.

Don’t:

• Strain your neck.

• Overstretch, trying to pull the thighs too close and causing strain.

Benefits:
 • Stretches the neck and back.
• The abdominal muscles are tensed and the internal organs are compressed which
increases the blood circulation and stimulates the nerves, increasing the efficiency of the internal
organs.
• The pressure on the abdomen releases any trapped gases in the large intestine.
• Blood circulation is increased to all the internal organs.
• Digestive system is improved.
• Relieves constipation.
• Strengthens the lower back muscles and loosens the spinal vertebrae.
• Sterility and impotence.

Benefits for Women:

• Massages the pelvic muscles and reproductive organs and is beneficial for menstrual
disorders.
• Reduces fats in the abdominal area, thighs and buttocks.

Therapeutic applications:

Flatulence
Constipation
Menstrual disorders
Sterility
Impotence

Precautions and Contra-indications:

• Must be avoided if there is recent abdominal surgery as there is a lot of pressure on the
abdomen.
• Anyone suffering from hernia or piles should avoid this asana.
• Pregnant women should not practice this asana.
• If there is any pain, stiffness or injury to the next the head should remain on the floor.

Duration:
To begin with start with 10 seconds and slowly increase up to one minute.

Sequence
It is good to practice this pose on waking as it stimulates bowel movements. During your asana practice, this pose
should be the done in first few practices as it will relieve the trapped gases from intestines and will make the asana
practice more easy and flexible.

Additional section -
Variations and tips:
Preparatory poses:
Sulabh Pawanmuktasana (Easy Gas release pose) - Please keep the head on the floor instead of lifting it.
Ardha Pawanmuktasana (Half Gas Release pose) - Instead of bending both the legs, bend one leg.

Follow up poses:
Dwi Pada Uttanpadasana (2 legs raised pose)