VEERASANA

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Posture Vira means brave. The way a brave man takes position while attacking his
enemy, the similar position is formed in this asana, hence it is called as
Virasana.
Pre position Standing Position.
Procedure 1. Take the left foot forward and place the left foot on the floor at th e
maximum distance from the initial position.
2. Bring both the hands together, join the palms and place them on the
knees of the left leg. Bend the left leg in the knee in such a way that
the thigh and the calf come in 90 degrees. Keep the right leg
straight.

3. Raise the joined hands up and take them back above the head and
then without bending the hands in the elbows, bend the head
backward and keep the sight backward down.
Position The front leg should be bent in 90 degrees angle and the back leg should be
straight. Keep the toes frontward. The back leg, the back, the neck and both
 the hands form a very good arch in this position and this forming of arch is
desirable, too. The body should be weighed backward and keeping the arms
near the ears, the neck should also be bent downwards.
Releasing 1. Start bringing the body forward and place the hands on the knee.
Keep sight to the front.
2. Straighten the knee and restore the hands to their original place.

3. Restore the left leg to its place and take up standing position.
Duration It should be maintained for at least one minute, to have the desired strain
and benefits; with practice, duration can be increased to three minutes.
Internal In this asana the joints of the legs, the waist, the spinal column and the
Effects neck get curved in opposite direction. As a result of this, the blood
circulation to these joints is regulated. The spinal column becomes elastic
and its functioning improves. There is pressure on the digestive organs and
the belly gets stretched, which promotes their functioning.

Precaution The process of the backward bending should be slow and controlled, else it
becomes difficult to maintain the balance. The loss of balance may prove
injurious to certain parts of the body. Slow and controlled movements help
in having halt at the needed point and avoiding the unwanted strain.

Note: This asana is to be repeated for the right leg also.

TRIKONASANA

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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.

 VRIKSHASANA

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Posture A tree is always in a standing position, remains stable and grows upward.
The similar process is involved in this asana and hence it is called
Vrikshasana.
Pre position Standing Position.
Procedure 1. Exhale and inhailing take both the arms up above the head from the
sides and join the palms at the top.
 2. Lift the heels and stand on the toes and pull the whole body upward.
Continue smooth breathing.
Position Except the toes, the whole body right from the heels to the fingers of the
hands, is stretched upward. Pull the hands upward as much as possible. The
more the body is kept stretched, the more it is possible to keep the balance.
Keeping the legs stable, one should pull the body upward, thinking that he is
being pulled up by some force. Taking the asana position continue smooth
breathing, and keep the sight and the mind fixed, as looking here and there
will disturb the balance of the body.
Releasing 1. Inhale, and exhailing bring both the hands down from the sides.

2. Bring the heels on the floor and take up standing position.

Duration As this asana involves balancing, it is enough to maintain it for one minute.
To have certain special results, one should increase this duration to three
minutes.
Internal Effects In this asana all the muscles are stretched in one direction at one time and
then relaxed. This process helps to remove all the strains. The muscles get
rest and relaxation and even the earlier strains caused by other asanas get
removed.
Precaution The asana being simple there is nothing to bother. However, while stretching
the body upward, one should take care to maintain the balance.

DHYANA MUDRA

Posture Sitting
Pre position Sitting Position.
Procedure Palms are kept open and tips of the thumb and index fingers of both the hands are
joined together forming a circle in between them. Remaining 3 fingers are kept together
and relaxed. This position of the hands is called Dhyana Mudra.
Position In sitting position wrists of the hands in this Dhyana Mudra posture are kept on the
respective knees and palsm facing upwards.

SWASTIKASANA
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Posture In this asana one leg is placed on another in a peculiar way and then the
position is stabilized. Since ancient times this Swastika is considered as
auspicious symbol and this asana tries to attain the shape of swastika with
legs placed on each other.
Pre position Sitting Position.
Procedure 1. Spread both the legs and keep them at a distance of 1 to 1.5 feet.
2. Bend left leg in knee and place its soul touching inner side of the
right thigh.
3. Bend right leg in knee and place its foot in between the thigh and
the calf of the leg.

4. Keep the wrists of both the hands on the respective knees and take
Dnyana Mudra.&nbspContinue normal breathing.
Position In this asana the position of the body is stabilized. Keep the backbone
erect and sight straight. This asana is particularly useful for meditation
and concentration.
Releasing 1. Bring the hands beside the waist.
2. Straighten the right leg in the knee.
3. Straighten the left leg in the knee.

4. Get both the legs together, take the sitting posture.

Duration Within 10 to 12 days' practice of this asana, one can maintain this asana
for 10 minutes. After more practice this period can be increased to 2 to 3
hours. Sitting for long in this asana alone can make one experience the
 pleasure of this asana.
Internal Effects As the backbone is kept erect in this asana, its functioning is greatly
improved. Dnyana Mudra further helps in stabilizing pulse beats.
Consequently strain on muscles is reduced, which in turn reduces strain on
heart.
Also breathing slows down, collective effect of all this is one can achieve
concentration of mind.
Precaution This asana is very simple and anyone can practice.

Do’s & Don’ts Do’s

- Keep the legs straight in knees with toes pointing to the sky.
- Raise the lower back & buttocks off the ground.
- Hands, upper arms & elbows on the ground while supporting the waist
with the hands.
- Shoulders resting on the ground.
- Head straight and eye sight fixed on the raised toes.
- Note that the legs can be taken towards head for maintaining the
balance.

Advanced variation – legs can be straightened at 90 degrees to the

floor.

Don’ts
- Do not bend the legs in knees.
- Do not take the legs over your head in the position, but you can take the
legs over your head while taking & releasing the position.
- Do not move the neck while in the position.
- Do not keep the legs and back in one straight line as in Sarvangasana
(Shoulder stand).

SAMASANA

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Posture In this asana the external organs of the body are kept in such a way that
they stand divided in to two, hence the name Samasan (in Sanskrit 'sama'
means equilibrium).
Pre position Sitting Position.
Procedure 1. Spread both the legs and keep them at a distance of 1 to 1.5 feet.
2. Bend left leg in knee and place it touching the thigh of the right leg
in such a way that its heel rests on the procreating organ.
3. Bend right leg in knee and place its foot in between the thigh and
its heel is placed of the left leg.

4. Keep the wrists of both the hands on the respective knees and take
Dnyana Mudra.&nbspContinue normal breathing.
Position In this asana the position of the body is stabilized. Keep the backbone
erect and sight straight. This asana is particularly useful for meditation
and concentration.
Releasing 1. Bring the hands beside the waist.
2. Straighten the right leg in the knee.
3. Straighten the left leg in the knee.

4. Get both the legs together, take the sitting posture.

Duration Within 10 to 12 days' practice of this asana, one can maintain this asana
for 10 minutes. After more practice this period can be increased to 2 to 3
hours. Sitting for long in this asana alone can make one experience the
pleasure of this asana.
Internal Effects As the backbone is kept erect in this asana, its functioning is greatly
improved. Dnyana Mudra further helps in stabilizing pulse beats.
Consequently strain on muscles is reduced, which in turn reduces strain on
heart.
Also breathing slows down, collective effect of all this is one can achieve
concentration of mind.
Precaution People suffering from hydrocele or enlargement of testicles should not
practice this asana.

PADMASANA
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Posture Padma means lotus in Sanskrit, in this asana position of the legs look like
blooming lotus. This asana has been given a great importance in the
Yogashastra as it is best suited for Pranayam, Meditation & concentration.
Pre position Sitting Position.
Procedure 1. Spread both the legs and keep them at a distance of 1 to 1.5 feet.
2. Bend left leg in knee and place its toe on the right thigh and heel
on the groin of the left leg.
3. Bend right leg in knee and place its toe on the left thigh and heel
on the groin of the right leg.

4. Keep the wrists of both the hands on the respective knees and take
Dnyana Mudra.&nbspContinue normal breathing.
Position In this asana the position of the body is stabilized. Keep the backbone
erect and sight straight. If the hands are long then slightly bend those in
elbows. There should not be any strain on any of the muscles.
Releasing 1. Bring the hands beside the waist.
2. Straighten the right leg in the knee.
3. Straighten the left leg in the knee.

4. Get both the legs together, take the sitting posture.

Duration Within 10 to 12 days' practice of this asana, one can maintain this asana
for 10 minutes. After more practice this period can be increased to 2 to 3
hours. Sitting for long in this asana alone can make one experience the
pleasure of this asana.
Internal Effects As the backbone is kept erect in this asana, its functioning is greatly
improved. Dnyana Mudra further helps in stabilizing pulse beats.
Consequently strain on muscles is reduced, which in turn reduces strain on
heart.
Also breathing slows down, collective effect of all this is one can achieve
concentration of mind.
Precaution This asana is very simple and anyone can practice.

VAKRASANA (Type 1)

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Posture This Asana is designed to twist the spine to the right and left side in from
its erect position. The spine is made up of highly elastic joints and can be
moved to any direction.
Pre position Sitting Position.
Procedure 1. Bend the left leg in the knee and place its heel near the thigh.
Keep the sole of the left foot flat on the floor and the thigh and
knee touching to the chest.
2. Place the left hand in front of the right hand in such a way that the
fingers of both the palms face each other and the palms remain
flat on the floor.
 3. Now turn the neck and the trunk to the right, twisting the spine
and look back above the shoulder. Continue smooth breathing.

Position 1. In this Asana the spine is to be kept straight.

2. The lower end of the spine and both the hips be placed well on the
floor and stabilize them.
3. Then with the support of the neck and shoulders twist the upper
vertebrae to the right. At the same time, the standing knee be
kept close to the chest.

4. Alongwith the neck, the sight should also be turned to the right
side and stabilize it in that direction.
Releasing 1. Turn the neck to the front.
2. Restore the hand to its place.
3. Straighten the left leg and take the sitting position.

Note: Following the above mentioned process, practice this Asana placing
the right leg in folding position.

Duration This Asana should be retained for minimum two minutes on each side.
With more practice this duration can be increased to six minutes.
Internal Effects The elasticity of the spine increases as it gets twisted in its erect position.
Alongwith the spine the belly and other internal organs also get twisted
and receive the desired strain. It also has very good effect on the spinal
cord and its functioning is improved.
Precaution One should avoid the temptation of attaining the ideal position if strain is
unbearable.