1- Vajrasana
Vajrasana is also know as Diamond pose. It is a kneeling pose. The name is derived from Sanskrit word Vajra which means diamond or thunderbolt.
Procedure
Vajrasana is performed by following steps:1- First of all the soles are kept near the anus. Place the thighs on the legs one over the other and the soles on the hips.
2- The calves must touch the thighs. Toe and knee should touch the floor. The body weight should be put on the knees and ankles.
3- The spine should be kept straight and eyes must be closed.
4- The right palm must be kept on right knee and left palm on left knee.
5- Inhale slowly then exhale.
In the beginning this Vajrasana is done 5 minutes. The time should be increased gradully to 15 minutes.
Benefits
1- It gives relief to constipation, acidity and facilitates digestion process.2- It helps people who are suffering from gas belching and frequent farts.
3- It helps in relieving back pain, stomach disorder and urinary problems.
4- It improves blood circulation.
Contraindications
1- It is not advisable for a person suffering from joint pain.2- People suffering from spinal column ailments, especially on the lower vertebrae should not attempt this pose.
3- The people suffering from hernia, intestinal ulcers and other diseases of the samll and large intestine should practice this pose under expert guidance and advice only.
2- Hastasana
Hastasana is derived from Sanskrit word hasta which means hands. This asana is practiced as Urdhva Hastasana and also know as upward salute. Urdhva means upward.
Procedure
Hastasana is performed by following steps:1- To start take position of the mountain pose or the tadasana by standing with feet together and arms by side.
2- Weight evenly across the arches and balls of feet.
3- Try to straighten legs as much as possible.
4- Slowly raise the arms directing towards the ceiling.
5- Along with the arms the palms also should be above head facing each other.
6- The arms should be straight.
7- Look upwards.
Benefits
1- It stretches the entire body.2- It helps in improving digestion.
3- Relieves stress and anxiety.
4- Improves blood circulation.
5- Improves body posture.
6- Increase the capacity of the lungs.
7- It eases sciatica.
8- Strengthen arms and shoulders.
Contraindications
Avoid this pose in case of neck and shoulder pain.3- Trikonasana
Trikonasana is derived from the Sanskrit words trikona which means triangle. It is also called as Triangle pose. It is a standing posture which includes deep stretch to the whole body parts.
Procedure
Trikonasana is performed by following steps: 1- Stand with the feet one leg-length apart and knees should be straight.2- Turn right foot completely to the outside and the left foot less than 45 degree to the inside. Both the heels must in the line with the hips.
3- Spread out the arms to the sides and parallel to the floor keeping palms facing down. The trunk is extended as far as is comfortable to the right while arms remain parallel to floor.
4- The Trunk is fully extended to the right and then right arm is dropped so that the right hand reaches the front of the right foot.
5- After the left arms is extend vertically. The spine and trunk are softly twisted clockwise by using the extended arms as a lever. In this posture the spine remains parallel to the floor.
6- After the arms are stretched away from one another, the head is often turned to gazing at the left thumb resulting in slightly intensifying the spinal twist.
7- This position is held for 5 to 10 breaths then side is changed.Benefits
Benefits
1- Helps in developing flexibility of back muscles, chest and shoulders.2- Improves stretch to the thighs and calves.
3- Develoes stretch ability of the spine.
4- It helps in relieving backache, gastritis, indigestion, acidicty.
5- It stimulates the nervous system and alleviates nervous depression, strengthens the pelvic area.
Contraindications
1- People suffering from migraine, diarrhea or neck and back injuries are advised not to perform this asana.2- Those with high blood pressure may do this pose but without raising their hand overhead, as this may further raise the blood pressure.
4- Ardha Matsyendrasana
This asana is named after the great yogi Matsyendranath. the name is derived from the Sanskrit words ardha meaning half, matsya meaning fish, endra meaning king.
Procedure
1- Firstly kneel down with legs together. Resting on heels.2- Then sitto the right of your feet as in picture.
3- Lift left leg over right and place the foot against the outside of the right knee. After this bring right heel in close to hips. The spine must remain erect.
4- Stretch arms out to the sides at shoulder level. Then twist to the left side.
5- Bring the right arm down on the outside of the left knee and hold the left foot in the right hand by placing left hand on the floor behind. Exhaling, twist as far as possible to the left. Then look over the left shoulder.
Benfits
1- It increases flexibility of spine.2- Removes the wastes products of the body and improves digestion.
3- Improves functioning of heart, kidneys, liver, spleen and lungs.
4- It helps in getting rid of fatigue,sciatica, backache and menstrual discomfort.
5- Releases excess toxins and heat from tissues and organs.
Contraindications
1- People who have gone through surgeries of heart, abdomen or brain should avoid practice of this asana.2- It should be avoided during pregnancy.
3- It must be performed with care in case of people suffering from peptic ulcer or hernia.
4- It must not be practiced in case a person is having severe spinal problems.
5- Bhuangasana
The name of Bhuangasana is derived from Sanskrit words bhujanga meaning snake or serpent. Bhuangasana is the stretching yogic exercise of the front torso and the spine. It resembles with the final stage when the cobra is ready to attack its prey by raising its hood. Bhuangasana is also know as Cobra pose.
Procedure
1- Lie down in prone position by keeping legs together.2- put palms besides shoulder and the head should rest on the floor.
3- Inhale and raise head up to navel region and try to see the roof.
4- This position is to be maintained till 10 to 60 seconds. Steadily inhaling and exhaling must continue.
5- return to the original position slowly with deep exhalation.
6- It is performed for 3 to 5 times.
Benefits
1-It helps in developing flexibility of the spine and leads to curing backache.2- This posture helps to compreaa the kidney thus removes the stagnates blood thereby helps in improving the efficiency of the kidneys.
3- It helps to reduce stress. This pose gives a good massage to the adrenal gland. Hence it secretes more adrenaline.
4- It helps in minimizing the risk of rheumatism as cortisone secretion is regulated by the practice of this asana.
5- Due to proper massage to the organs of abdominal region such as stomach, pancreas, liver and gallbladder the digestion is improved.
6- Bhujangasana regulates thyrid gland thus helps to maintain a good health.
7- This pose helps to expand the chest thus helps in normal breathing.
Contraindications
1- This asana must not be perfored by a person who is sufferung from peptic ulcers, hernia, intestinal tuberculosis and hypothyroidism.2- A person having abdominal injuries should avoid practice of this asana.
3- The person having problems of sciatica, slip-disc and ulcerative colitis should take extra precautions while performing this asana.
4- During pregnancy this asana should be avoided.
6- Paschimottanasana
The name of this asana is derived from the Sanskrit words paschima which means west or back or back of body, and uttana which means intense stretch or straight or extended.
Procedure
1- Sit down stright with legs together by stretching in front. Keep head, neck and spine erect.2- The palms should rest on respective knees.
3- After this bend head and trunk slowly forward to catch the toes with the thumb, index and middle fingers without bendingknees.
4- Take a deep breath and exhale slowly. Try to touch head to both knees.
5- Bend the arm and try to touch the elbow on the floor.
6- Exhale completely and holding the breath and stay in this posture for a few seconds.
7- After few seconds slowly return to starting position.
8- Breath normally.
9- Repeat this for 3-4 times.
Benefits
1- It helps in relieving stress.2- Reduces fatty deposits in he abdomen.
3- Minimizes anxiety, anger and irritability.
4- Improves the flexibility of the spine.
5- Helps to minimize constipation and cures digestive disorders.
6- Tones the abdominal pelvic organs.
7- This asana is recommended especially for women after delivery.
8- Relieves headache, migraine and eye strain.
Contraindications
1- During pregnancy this asana should be avoided.2- Person suffering from slip disc or sciatica problem and asthma should avoid this asana.
3- Ulcer patients should not practice this asana.
7- Pavanmuktasana
Pavanmukt asana is derived from two Sanskrit words Pravna which means wind and mukta which means to release.
Procedure
1- Lie on supine position keeping feet together and arms beside body.2- Bring right knee towards chest and press the thigh on abdomen with clasped hands.
3- Breathe in and lift head and cheat off the floor and touch chin to right knee.
4- Hold and take deep, long breaths in and out.
5- While exhaling, tighten the grip of the hands on the knee and increase the pressure on the chest. As you inhale, loosen the grip.
6- After exhaling come back to the ground and relax.
7- Repeat this pose with the left leg and then with both the legs together.
Benefits
1- It helps in strengthening the back and abdominal muscles.2- Massages the intestines and other organs in the abdomen.
3- Develops digestion and release of gas.
4- Enhances blood circulation in the hip joints and eases tension in the lower back.
Contraindications
1- Avoid practicing this asana if people are facing high blood pressure, heart problem, hyperacidity, hernia, slip disc, neck and back problems.2- Avoid during the period of pregnancy.
3- Anyone suffering from hernia or piles should avoid this asana.
8- Sukhasana
The name of Sukhasana is derived from the Sanskrit word Sukham which means delight or bliss.
Procedure
1- Sit down normally on the floor. Stretch out legs ahead in front.2- After this cross legs and broaden the knees, in order to put both feet under the opposite knee.
3- After that bend knees along with folded legs.
4- Keep feet loose in order that the external edges lay on the floor and the inner curves are settled beneath the inverse leg.
5- The thighs must be with crossed legs ought to frame a little triangle. Keep some space between feet and pelvis. Place hands on the knees as shown in the picture.
6- Now sit with hips in a neutal position. Attempt to hold a breath and after that gradually bring down back on to the floor.
7- Keep hands on knees.
Benefits
1- Broadens collarbones and chest.2- It calms the mind.
3- Enhances condition of peacefulness.
4- It helps in minimizing anxiety, stress and mental tiredness.
5- It helps in improving body posture.
6- It helps in reducing fatigue.
7- It strengthens back.
Contraindications
1- This asana doesn't have excessively numerous contraindications. However individuals who are experiencing backache shouldn't stay in this position for over 5 minutes.2- Person suffering from knee injury is not advised to sit in this position for long time.
9- Chakrasana
The name of this asana is derived from an addition of two different words, i.e., Chakra which means a wheel and asana.
Procedure
1- Lie down on the floor(Yoga mat) looking upwardly.2- Fold legs and keep it down below hips. Make sure that sole of the feet touches the floor.
3- Bring both the hands and keep it beneath the shoulders.
4- Take deep breath and keep hands and legs on the floor. Then slowly raise hips, shoulder and the head from the floor.
5- Then bend your back as much as possible.
6- Stay on the same posture for a minute.
Benefits
1- The chest enhances and the lungs get more oxygen.2- It reduces the stress and tension.
3- This asana helps in strengthening the back and increases the elasticity of the spine.
4- It reduces the fat in abdome area and tones the digestive system.
5- It regulate the endocrine glands and maintains the metabolism normally.
6- It also helps in stimulating the process of the liver, spleen and kidneys.
Contraindications
1- People suffering from Diarrhea and Hernia should avoid this asana.2- People having heart problems must do this asana after consulting a doctor.
3- This asana is not safe for the pregnant women.
4- People having pain in wrist, ankles and spine should avoid this yoga asana as it may be harmful for these body parts.
5- Those persons suffering from hypertension must not practice this asana.
10- Gomukhasana
The name of Gomukhasana is derived from the Sanskrit words Go meaning cow and Mukha meaning head. This asana stretches several parts of the body simultaneously, including ankles, thighs, hips, chest, neck, arms and hands. Gomukhasana is also know as cowmouth pose.
Procedure
1- Slide knees together in front and stacking the right knee directly on the top of left.2- Sit back in between feet which should be equidistant from hips.
3- Support weight evenly in the midst of sitting bones.
4- Extend left arm up. Then, brung left hand down to the center of back.
5- Reach right arm out to the same side and parallel to the floor. Then rotate the arm inward. Thumb wil turn first towards the floor until palm faces above.
6- Take a deep breath and, while exhaling sweep right arm behind and in the hollow of lower back.
7- Keeping spine long and hold hands behind back. Then, lift left elbow toward upward direction. Then draw right elbow toward the floor. Keep left arm close to head.
8- Now release arms, uncross legs, and repeat Gomukhasana with the left knee on top and left elbow pointing down.
Benefits
1- This asana helps in relaxing a person.2- It stimulates the kidneys.
3- Gomukhasana is helpful in relieving ailments like diabetes and high blood pressure.
4- Since practicing gomukhasana leads to development of the muscles of the lower back, hips and the knees. So, gomukhasana is beneficial for backache, sciatica and rheumatism.
Contraindications
1- This asana should not be practiced in case of neck, knee, hip and shoulder injury.2- Don't go beyond over personal abilities.
11- Parvatasana
Parvatasana is one of the important seated yoga postures. As the pose resembles a mountain, it is called Parvatasana. This also known as Mountain pose.
Procedure
1-Firstly sit dowm on the yoga mat keeping cross legged position. The legd are kept apart a little more than the hip width.2- Bring hands in front so that palms face towards the performer.
3- Exhale and move hands over head. Keep your fingers interlocked and hands stretched upwards.
4- Pull torso in upward direction and stretch it as much as high.
5- Hold this position for a little longer and breathe normally.
6- Come down in original position.
7- Repeat the asana for about 8-10 times.
Benefits
1- Since it gives a full body stretches so it improves the blood circulation.2- It helps in reducing mental fatigue and also improves the memory and concentration.
3- It strengthens the weak muscles of the body and thus prevents and injury.
4- It improves the health of internal organs.
5- It helps in reducing the respiratory problems like asthma.
6- The regular practice of this pose prevents rheumatic stiffness and arthritis.
7- It helps in losing body weight.
Contraindications
1- Dont't overstrain the knees.2- The neck should be kept straight to avoid any forward movement.
3- Avoid hunching of the back during sitting position.
4- It can cause hunch back and stiff should due to wrong way of doing this asana.
12- Matsyasana
The name Matsyasana is derived from Sanskrit word Matsya which means fish. Matsyasana is also known as fish pose.
Procedure
1- Lie on back on the floor(yoga mat) with knees bent and feet on the floor.2- Breathe in and lift pelvis slightly off the floor. Then slide hands, palms down, below hips.
3- Then rest hips on the back of your hands and keep the same position while this asana is performed.
4- Tuck forearms and elbows up close to the sides of torso.
5- Breathe in and press forearms and elbows firmly against the floor.
6- Then press shoulder blade into back during inhalation. Lift upper torso and head away from the floor.
7- After this release head back onto the floor. Depending on how high your arch is and lift chest, back of head must rest on the floor.
8- Keep minimal amount of weight on head so that there is not too much pressure on neck.
9- Keep knees bent or straighten legs out onto the floor.
10- Stay in this position for 15 to 30 seconds, breathing smoothly.
11- Breathe in and lower torso and head back down to the floor.
Benefits
1- It strengthens the muscles of your upper back and the back of neck.2- It helps in improving posture and provides relief from respiratory disorders.
3- Matsyasana also strengthens the spine and helps to prevent backache and pain.
Contraindications
1- A person suffering from hypertension must avoid this asana.2- Migraine and insomnia patients should also avoid this asana.
3- Individuals suffering from serious lower- back or neck injuries should not practice Matsyasana.
13- Tadasana
The word is derived from the Sanskrit word Tada, which means Palm tree. Tadasana is the beginning and ending asana of Surya Namaskar according to Ashtanga yoga.
Procedure
1- Stand straight on the floor. Then take a small gap between feet.2- After deep inhalation both the arms are raised.
3- Keep arms upward by interlocking fingers.
4- Come on the toes by raising heels concurrently.
5- Feel the pressure of stretching from toes to fingers.
6- Try to maintain this pose along withslow and deep breathing.
7- Return to the original position with deep exhalation.
8- Perform number of rounds as per capacity but having relaxation for a while after each round.
Benefits
1- It strengthens the lungs.2- This asana activates the nerves of the entire body.
3- It improves strength of vertebral column.
4- Helps in improving digestion.
5- Develops the strength of arms and legs.
6- It reduces the problems of flat foot.
Contraindications
1- Person suffering from headaches, low blood pressure and insomnia are advised not to practice this asana without consulting the yoga instructor.2- During pregnancy this asana should be avoided.
14- Ardha Chakrasana
The name is derived from the Sanskrit words Ardha meaning half and Chakra which means wheel.
Procedure
1- In the start stand straight with feet together and arms alongside.2- Give weight equally on both the feet.
3- After inhalation extend arms overhead, palms facing each other.
4- Exhale, then gently bend backwards pushing the pelvis forward. Keep the arms in line with the ears. Elbows and knees must be kept straight. Head up and chest must be lifted towards the ceiling.
5- Hold and inhale then come back up.
6- Then exhale and bring the arms down and relax.
Benefits
1- Improves the strength of front upper torso.2- Develops the tone of the arms and shoulder muscles.
Contraindications
1- Person suffering with serious hip or spinal problems should avoid this asana.2- Patients of high blood pressure and brain ailments should avoid this asana.
3- Peptic or duodenal ulcers and hernia patients should also avoid this asana
. 4- During pregnancy, this asana should be acoided.
15- Shavasana
This asana is derived from Sanskrit word shava which means corpse. This pose looks like sleeping pose. It is very simple and everyone can do this asana.
Procedure
1- Lie flat on back, like a sleepingpose and legs should be separated.2- Keep arms at the side and palms facing up. Just relax.
3- Close eyes and breathe deeply and sloely through the nostrils.
4- Start concentrating from head to feet. This shows that a person doing this asana is consciously relaxing each part of the body.
5- Those having good concentrations can practice for a long time, however others can practice for 3-5 minutes.
Benefits
1- It relaxes whole body.2- Helps in releasing stress, fatigue, depression and tension.
3- Improves concentration.
4- Helps in curing insomnia.
5- It calms the mind and improves mental health.
6- Stimulates blood circulation.
7- It is beneficial for those suffering from neurological problem, asthma, constipation, diabetes and indigestion.
Contraindications
1- This asana is absolutely safe and can be practiced by anyone and everyone, unless the the doctor has advised not to lie on back.2- Someone with severe acidity may find lying on the back very uncomfortable as the food pipe may cause irritation.
16- Vakrasana
Vakrasana is derived from Sanskrit word Vakra which means twisting. It is simplified form of Ardhamatsyendrasana.
Procedure
1- Sit down stretching legs forward on the floor. Keep hands beside thighs.2- Bend right and keep left leg straight and stretched.
3- Keep the left foot beside the right knee and the left knee raised upward.
4- Inhale and raise the arms shoulder high, keeping the elbows straight.
5- After exhaling, twist to the left, place the rightarm by the outer side of the left knee.
6- Take the left hand behind the back keeping the palms on the floor.
7- Hold on the position as long as comfortable.
8- Repeat with other side also.
Benefits
1- It Increases the elasticity of the spine and tones the spinal nerves.2- Helps to get relief in stiffness of vertebrae.
3- Massages the abdominal organs.
4- Reduces belly fat.
5- Regulates the secretion of digestive juices useful for different digestive disorders.
6- Flab on the lateral side of the abdomen gets reduced.
Contraindications
1- Avoid this asana incase person is suffering from severe back pain.2- This asana is also not recommended for people suffering from ulcer and hernia.
17- Shalabhasana
The name of this asana is derived from the Sanskrit word Shalabh which means for Locust or grasshopper(type of insect). While doing Shalabhasana the complete body shape seems like a locust or grasshopper structure thus this posture is additionally known as Locust pose.
Procedure
1- Lie flat on stomach, with the legs and feet together, toes pointing back.2- Interlace fingers and place them under body. Stretch the chin forward and place it on the ground.
3- Inhale and push the hands against the ground. Then lift both the legs up using the lower back muscles.
4- Hold the positin for as long as comfortable without getting any strain. Then breathe normally.
5- Exhale and lower the legs.
Benefits
1- It is beneficial in all the disorders associated with lower end of the spine.2- It helps in minimizing backache and sciatica pain.
3- Useful for reducing unwanted fats around abdomen, waist, hips and thighs.
4- This asana can cure cervical spondylitis and spinal cord ailments.
5- It strengthens wrists, hips, thighs, legs, hips, lower abdomen and diaphragm.
Contraindications
1- Persons having cardiac problems and hypertension must avoid this asana.2- In case of peptic ulcer, the asana should not be practiced.
3- Hernia patients should avoid this asana.