YOGA ASANAYOGA ASANA(ASPESS)(ASPESS)AMITY AMITY UNIVERSITYUNIVERSITYMEENAKSHI ARORAMEENAKSHI ARORAB.P.ED 2B.P.ED 2NDND SEM SEMA3013816018A3013816018SUBMITTED TO :- SUBMITTED TO :- DR. AJITDR. AJIT

ASANA

ASANA IS YOGA POSE OR POSTURE OR POSITION OF THE BODY.

PATANJALI IN ASHTANGA YOGA DEFINES ASANAS AS STEADY AND

COMFORTABLE POSE.

ASANA CLASSIFICATION1. ACCORDING POSITION OF THE BODY IN A

YOGA POSE• FORWARD BEND• BACKWARD BEND• SIDE TWIST • BALANCING

2. ACCORDING TO THE USEFULNESS OR PURPOSE• MEDITATIVE• HEALTH (YOGA FOR OBESITY,

HYPERTENSION, DIABETES)• RELAXATION

ASANA CLASSIFICATION(ACCORDING POSITION OF THE BODY IN A YOGA

POSE)Standing Sitting Lying

Forward bending Uttasana Gomukhasana Pawanmuktasana

Backward bending Utkatsana Ustrasana Dhanurasana

Sideward bending Tadasana Parighasana Anantasana

Balancing Tadasana Bakasana Chakrasana

UTTANASANA•   IN SANSKRIT, “UT” MEANS INTENSE, “TAN” MEANS TO STRETCH OR EXTEND

AND “ASANA” MEANS POSE. IN ENGLISH, WE CALL THIS POSE THE STANDING FORWARD BEND.

• STEPS OF UTTANASANA: –

APPROACH

• TAKE A STANDING POSITION; KEEP YOUR FEET AND SHOULDER DISTANCE APART AND PARALLEL TO EACH OTHER.

• PRESS YOUR FEET DOWN IN TO THE GROUND AND GROUND YOURSELF POWERFULLY.

• NOW BREATHE OUT AND GENTLY BEND DOWN FROM THE HIPS (NOT THE WAIST) AND PLACE YOUR CHEST AND STOMACH ON YOUR THIGHS.

ASANAASANA

• IF YOU ARE A BEGINNER, YOU OUGHT TO BEND YOUR KNEES SLIGHTLY TO ACCOMPLISH THIS.

• IF YOUR KNEES ARE BENT, MAKE SURE THAT THEY’RE STRAIGHT OVER YOUR TOES.

• SLOWLY BEGIN TO STRAIGHTEN OUT YOUR LEGS HOWEVER CHECK THAT YOUR CHEST AND ABDOMEN NEVER LEAVE YOUR THIGHS.

RETURNINGRETURNING

• NOW ELEVATE YOUR HIPS AS YOU STRAIGHTEN THROUGH YOUR HAMSTRING MUSCLES ALL WHEREAS PRESSING YOUR HEELS INTO THE GROUND.

BENEFITS OF STANDING FORWARD BEND POSE: • STRETCHES THE HIPS, HAMSTRINGS, AND CALVES

• STRENGTHENS THE THIGHS AND KNEES

• KEEPS YOUR SPINE STRONG AND FLEXIBLE

• REDUCES STRESS, ANXIETY, DEPRESSION, AND FATIGUE

• CALMS THE MIND AND SOOTHES THE NERVES

• RELIEVES TENSION IN THE SPINE, NECK, AND BACK

• ACTIVATES THE ABDOMINAL MUSCLES

• EASES SYMPTOMS OF MENOPAUSE, ASTHMA, HEADACHES, AND INSOMNIA

• STIMULATES THE KIDNEYS, LIVER, SPLEEN

• IMPROVES DIGESTION

• MAY LOWER HIGH BLOOD PRESSURE

PRECAUTIONS• YOU CAN CONJOINTLY ATTEMPT THE ARDHA UTTANASANA

RATHER THAN THE UTTANASANA IF YOU SUFFER FROM CHRONIC BACK PAIN. AVOID THIS POSE IN CASE OF INJURED LEGS, SHOULDERS AND HIPS. AVOID THIS ASANA FULLY IF YOU HAVE GOT RECENTLY HAD BACK SURGERY, KNEE SURGERY OR SURGERY TO YOUR HAMSTRINGS. ALWAYS CONCERN A YOGA EXPERT BEFORE DOING ANY YOGIC ACTIVITIES.

UTKATASANAUTKATASANASTAND ERECT WITH YOUR FEET SLIGHTLY APART.STAND ERECT WITH YOUR FEET SLIGHTLY APART.2. INHALE AND RAISE YOUR ARMS 2. INHALE AND RAISE YOUR ARMS PERPENDICULAR TO THE FLOOR. EITHER KEEP PERPENDICULAR TO THE FLOOR. EITHER KEEP THE ARMS PARALLEL, PALMS FACING INWARD, OR THE ARMS PARALLEL, PALMS FACING INWARD, OR JOIN YOUR PALMS.JOIN YOUR PALMS.3. EXHALE AND BEND YOUR KNEES, TRYING TO 3. EXHALE AND BEND YOUR KNEES, TRYING TO KEEP YOUR THIGHS AS PARALLEL TO THE FLOOR KEEP YOUR THIGHS AS PARALLEL TO THE FLOOR AS POSSIBLE.AS POSSIBLE.4. YOUR KNEES WILL PROJECT OUT OVER YOUR 4. YOUR KNEES WILL PROJECT OUT OVER YOUR FEET, AND YOUR TORSO WILL LEAN FORWARD FEET, AND YOUR TORSO WILL LEAN FORWARD SLIGHTLY OVER YOUR THIGHS UNTIL YOUR SLIGHTLY OVER YOUR THIGHS UNTIL YOUR TORSO FORMS AN APPROXIMATE RIGHT ANGLE TORSO FORMS AN APPROXIMATE RIGHT ANGLE WITH THE TOPS OF YOUR THIGHS.WITH THE TOPS OF YOUR THIGHS.5. KEEP YOUR THIGHS PARALLEL TO EACH OTHER 5. KEEP YOUR THIGHS PARALLEL TO EACH OTHER AND PUSH DOWN ON YOUR PELVIS TOWARDS AND PUSH DOWN ON YOUR PELVIS TOWARDS YOUR HEELS.YOUR HEELS.6. FIRM YOUR SHOULDER BLADES AGAINST YOUR 6. FIRM YOUR SHOULDER BLADES AGAINST YOUR BACK AND KEEP YOUR SPINE LENGTHENED.BACK AND KEEP YOUR SPINE LENGTHENED.7. STAY IN THIS POSITION FOR 30 SECONDS TO A 7. STAY IN THIS POSITION FOR 30 SECONDS TO A MINUTE, WHILE BREATHING EVENLY.MINUTE, WHILE BREATHING EVENLY.

BENEFITS

• UTKATASANA STRENGTHENS THE THIGHS AND GIVES THEM MORE POWER AND FLEXIBILITY; IN FACT IT IS ONE OF THE BEST THIGH STRENGTHENING YOGA ASANAS. THIS IS ONE OF THE MAIN BENEFITS OF UTKATASANA.THIS POSE ALSO EXERCISES THE SPINE, HIP AND CHEST MUSCLES.UTKATASANA STRENGTHENS THE LOWER BODY WHILE STRETCHING THE UPPER BACK.THIS POSE INCREASES YOUR LUNG CAPACITY AND INVIGORATES AND ENERGIZES YOUR ENTIRE BODYPRACTICING UTKATASANA ON A REGULAR BASIS WILL ALSO TONE AND STABILIZE YOUR KNEE AND ANKLE JOINTS.UTKATASANA ALSO ENGAGES ALL YOUR CORE MUSCLES AND HELPS TO REDUCE FLAT FEET.

PRECAUTIONS• PRECAUTIONS WHILE PERFORMING “THE CHAIR POSE”

INCLUDE AVOIDING THIS POSE IF YOU SUFFER FROM LOW BLOOD PRESSURE, INSOMNIA, AND HEADACHES. ALSO, PRACTICE THIS POSE WITH CAUTION IF YOU HAVE LOWER BACK PAIN. OTHER PRECAUTIONS INCLUDE:

• MAKE SURE THAT YOU GO INTO THE POSE ONLY UNTIL YOU CAN MAINTAIN THE NATURAL LUMBAR CURVE. YOU SHOULD STOP JUST BEFORE YOUR LOWER BACK POPS BACKWARDS OR FLATTENS.

• IF YOU HAVE A SHOULDER INJURY, YOU SHOULD MAKE SURE TO PRACTICE THIS POSE WITH CARE. IF YOU CANNOT RAISE YOUR ARMS OVER YOUR HEAD WITHOUT EXPERIENCING PAIN, MOVE ONLY WITHIN THE AREAS WHERE YOU DON’T FEEL THE PAIN.

• KEEP YOUR GAZE STRAIGHT FORWARD IF YOU HAVE NECK PAIN OF DIZZINESS.

TRIKONASANA. DESCRIPTIONDESCRIPTIONTRIKONASANA IS USUALLY PERFORMED IN TWO PARTS, FACING LEFT, AND THEN FACING RIGHT. THE PRACTITIONER BEGINS STANDING WITH THE FEET ONE LEG-LENGTH APART, KNEES UNBENT, TURNS THE RIGHT FOOT COMPLETELY TO THE OUTSIDE AND THE LEFT FOOT LESS THAN 45 DEGREES TO THE INSIDE, KEEPING THE HEELS IN LINE WITH THE HIPS. THE ARMS ARE SPREAD OUT TO THE SIDES, PARALLEL TO THE GROUND, PALMS FACING DOWN; THE TRUNK IS EXTENDED AS FAR AS IS COMFORTABLE TO THE RIGHT, WHILE THE ARMS REMAIN PARALLEL TO THE FLOOR. ONCE THE TRUNK IS FULLY EXTENDED TO THE RIGHT, THE RIGHT ARM IS DROPPED SO THAT THE RIGHT HAND REACHES THE SHIN (OR A BLOCK OR ON THE FLOOR) TO THE FRONT (LEFT SIDE) OF THE RIGHT FOOT, WITH THE PALM DOWN IF FLEXED. THE LEFT ARM IS EXTENDED VERTICALLY, AND THE SPINE AND TRUNK ARE GENTLY TWISTED COUNTERCLOCKWISE (I.E., UPWARDS TO THE LEFT, SINCE THEY'RE ROUGHLY PARALLEL TO THE FLOOR), USING THE EXTENDED ARMS AS A LEVER, WHILE THE SPINE REMAINS PARALLEL TO THE GROUND. THE ARMS ARE STRETCHED AWAY FROM ONE ANOTHER, AND THE HEAD IS OFTEN TURNED TO GAZE AT THE LEFT THUMB, SLIGHTLY INTENSIFYING THE SPINAL TWIST. RETURNING TO STANDING, THE BEND IS THEN REPEATED TO THE LEFT.

BENEFITSBENEFITSYENGAR CLAIMS PRACTICE OF THIS ASANA IMPROVES THE FLEXIBILITY OF THE SPINE, CORRECTS ALIGNMENT OF THE SHOULDERS; RELIEVES BACKACHE, GASTRITIS, INDIGESTION, ACIDITY, FLATULENCE; MASSAGES AND TONES THE PELVIC ORGANS, CORRECTS THE EFFECTS OF A SEDENTARY LIFESTYLE OR FAULTY POSTURE, ASSISTS TREATMENT OF NECK SPRAINS, REDUCES STIFFNESS IN THE NECK, SHOULDERS AND KNEES, STRENGTHENS THE ANKLES AND TONES THE LIGAMENTS OF THE ARMS AND LEGS.[57][PAGE NEEDED] A BOOK FROM SIVANANDA YOGA VEDANTA CENTRE CLAIMS THE ASANA CAN REDUCE OR ELIMINATE PAIN IN THE LOWER BACK, TONE THE SPINAL NERVES AND ABDOMINAL ORGANS, IMPROVE THE APPETITE, DIGESTION AND CIRCULATION.[58][PAGE NEEDED] SWAMI SATYANANDA SARASWATI CLAIMS THE ASANA STIMULATES THE NERVOUS SYSTEM AND ALLEVIATES NERVOUS DEPRESSION, STRENGTHENS THE PELVIC AREA AND TONES THE REPRODUCTIVE ORGANS

PRECAUTIONSPRECAUTIONSTHIS SIDE BEND MAY CAUSE ISSUES IN PRACTITIONERS WITH LOWER BACK PROBLEMS.[60] FARHI[61][PAGE NEEDED] WARNS THAT THOSE WITH POSTEROLATERAL DISC HERNIATION MAY FIND THE TWISTING IN THIS ASANA CHALLENGING THE BACK. IYENGAR[62][PAGE NEEDED] ADVISES: THOSE PRONE TO DIZZY SPELLS, VERTIGO, OR HIGH BLOOD PRESSURE DO NOT LOOK DOWN AT THE FLOOR IN THE FINAL ASANA OR TURN THE HEAD; THOSE WITH CERVICAL SPONDYLOSIS DO NOT LOOK UP FOR TOO LONG; THOSE WITH A CARDIAC CONDITION PRACTISE AGAINST A WALL AND DO NOT RAISE THE ARM, BUT REST IT ALONG THE HIP; AND THOSE WITH STRESS-RELATED HEADACHES, MIGRAINE, EYE STRAIN, DIARRHOEA, LOW BLOOD PRESSURE, PSORIASIS, VARICOSE VEINS, DEPRESSION OR EXTREME FATIGUE DO NOT PRACTISE THIS ASANA. SATYANANDA SARASWATI[59][PAGE NEEDED] STATES THAT THE ASANA SHOULD NOT BE PRACTICED BY THOSE SUFFERING FROM SEVERE BACK CONDITIONS.

TADASANATADASANAAPPROACHAPPROACHSTAND WITH YOUR FEET TOGETHER. LINE UP YOUR HEELS BEHIND YOUR SECOND AND THIRD TOES. (MOST PEOPLE WILL HAVE TO TURN OUT THEIR HEELS A LITTLE.) FACE YOUR KNEECAPS OVER YOUR TOES.

THE WEIGHT SHOULD BE EVEN ON EACH FOOT, FROM FRONT TO BACK AND SIDE TO SIDE. TO DO THIS, GROUND DOWN, LIFT YOUR KNEECAPS, AND ENGAGE YOUR QUADRICEPS MUSCLES. THEN ISOMETRICALLY PRESS THE BACKS OF YOUR KNEES FORWARD—BUT DON’T ACTUALLY BEND THEM—ENGAGING YOUR QUADS AND HAMSTRING MUSCLES EQUALLY. HUG YOUR UPPER THIGHS TOGETHER, THEN ISOMETRICALLY PRESS THEM AWAY FROM ONE ANOTHER TO ACTIVATE BOTH YOUR ADDUCTORS (INNER THIGHS) AND ABDUCTORS (OUTER THIGHS).

ASANAASANA3. WITH YOUR ARMS ALONGSIDE YOUR BODY, TURN YOUR BICEPS AND PALMS TO FACE FORWARD. ALIGN YOUR NECK SO IT FEELS LONG AND EVEN ON ALL SIDES.4. TAKE A BIG INHALE AND LIFT YOUR RIB CAGE EVENLY AWAY FROM YOUR PELVIS; EXHALE AND HUG IN THE SIDES OF YOUR WAIST TO CREATE LUMBAR (LOW-BACK) STABILITY

RETURNINGRETURNING5.  STAY HERE FOR A GOOD 10 BREATHS—OR MAKE THIS YOUR WHOLE PRACTICE!

BRNEFITS

• THIS ASANA HELPS IMPROVE BODY POSTURE.2. WITH REGULAR PRACTICE OF THIS ASANA, YOUR KNEES, THIGHS, AND ANKLES BECOME STRONGER.3.YOUR BUTTOCKS AND ABDOMEN GET TONED.4. PRACTICING THIS ASANA HELPS ALLEVIATE SCIATICA.5. THIS ASANA REDUCES FLAT FEET.6. IT ALSO MAKES YOUR SPINE MORE AGILE.7. IT IS AN EXCELLENT ASANA FOR THOSE WHO WANT TO INCREASE THEIR HEIGHT IN THEIR FORMATIVE YEARS.8. IT ALSO HELPS IMPROVE BALANCE.9. YOUR DIGESTIVE, NERVOUS, AND RESPIRATORY SYSTEMS ARE REGULATED.

GOMUKHASANAGOMUKHASANAThe name comes from the Sanskrit words Gow (गो, Go) meaning "cow", Mukha (मुख, mukha) meaning "face" or "mouth",[3] and Asana (आसन, Āsana) meaning "posture" or "seat".[4]

The word Go also means "light", so gomukh may refer to the light in or of the head, or lightness of the head. The asana gets its name because the thighs and calves of the person performing it resemble a cow's face, wide at one end and tapering toward the other.

PROCEDUREPROCEDURE

PRECAUTIONS

STRENGTHENS THE FINGER JOINTS AND WRISTS, PROMOTES MOBILITY OF THE SHOULDERS AND HIPS, WHILE STRENGTHENING MUSCLES OF THE CHEST AND BACK. IMPROVES A ROUNDED BACK AND SIDEWAYS CURVATURE OF THE SPINE. FACILITATES DEEPER BREATHING. STIMULATES KIDNEY FUNCTION, ACTIVATES THE BLADDER AND THE DIGESTIVE SYSTEM, AND ALSO COUNTERS DIABETES

BENEFITSBENEFITS

This exercise should not be practiced with injuries to the arms, hands or legs

USTRASANA

Sit on the floor stretching your leg and keeping your spine erect keeping palms on the ground side by the buttocks.

Bend your leg by the keens and sit on your heels placing the buttocks between the heels, the right big toe overlapping the left.

Kneel on floor keeping your knees in line with the shoulders and sole of the feet facing the ceiling.

Keep your hand on thighs. Inhale and arch your back and place your palms on the heels of the feet. Keep your arms straight. Do not strain your neck keep it neutral. Let your neck be free. Stay in this final position for couple of breaths or as much longer as you can. Breathe out and slowly come to the normal position withdrawing your hands from the

feet.

BENEFITS

• USTRASANA STRETCHES THE ANTERIOR MUSCLES OF THE BODY.

• IMPROVES FLEXIBILITY OF SPINE AND STRENGTHENS IT.• CAMEL POSE IMPROVES DIGESTION• GIVES RELAXATION TO THE LOWER BACK.• USEFUL AS AN INITIAL PRACTICE FOR BACK BENDING.

PRECAUTIONS

PEOPLE SUFFERING FROM SEVERE BACK AND NECK INJURY, HIGH OR LOW BLOOD PRESSURE, MIGRAINE OR OTHER SEVERE HEADACHE SHOULD PERFORM THIS ASANA OR POSTURE UNDER THE GUIDANCE OF A YOGA THERAPIST OR EXPERT. ELSE BETTER TO AVOID THE PRACTICE

BAKASANABAKASANA1. Stand in the position of Tadasana. 2. After taking the position of Tadasana, come down to the Uttanasana position. 3. While doing Uttanasana, keep your hands on the floor just in front of your feet. For this,

you’ll need to bend a little more from your hips. 4. If you’re not capable to balance properly, attempt to keep a fold blanket below your

hands so your body gets a platform to rest on. 5. Now Bend your arms a bit (as much as possible). 6. Attempt to carry your left leg up within the air. 7. Fold your knee and take a look at to rest your left knee on the outer facet of your left arm. 8. Fold the right leg from the knee and take a look at to put the right knee on the outer facet

of the right arm. 9. There ought to be acceptable distance between each your hands, so it becomes easier for

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

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

BENEFITS

• REGULAR PRACTICE OF THIS POSE WILL INCREASE MENTAL AND PHYSICAL STRENGTH.

• HELPS IN TO MAKE YOUR BODY MORE FLEXIBLE.• IT INCREASES ENDURANCE CAPACITY.• PRACTICING THIS POSTURE ON A DAILY ROUTINE HELPS YOU

IN STRENGTHENING YOUR FOREARMS, WRISTS AND SHOULDERS.

• IT PROVIDES A DECENT STRETCH TO YOUR HIGHER BACK AND EVEN STRENGTHENS YOUR ABDOMINAL MUSCLES.

PRECAUTIONS

• THOSE PEOPLE WHO ARE SUFFERING FROM CARPAL TUNNEL SYNDROME, SCIATICA PAIN, SLIP DISC, SPONDILITIS PROBLEMS AND WRIST INJURY ARE NOT ALLOWED TO PRACTICE THIS ASANA. BE EXTRA CAREFUL IF YOU HAVE SHOULDERS INJURY OR HAMSTRINGS WHILE ATTEMPTING THIS POSE. IF YOU ARE A BEGINNER THEN DON’T TRY THIS POSE IMMEDIATELY, AT FIRST START WITH BASICS, WHEN YOU ARE MASTER IN THAT THEN GO FOR IT .THIS IS AN ADVANCE ASANA SO TRY THIS ASANA UNDER THE SUPERVISION OF A YOGA TEACHER.

LYING FORWARD BEND(PAWANMUKTASANA)

• PROCEDURE• LIE DOWN ON FLOOR IN SHAVASANA POSTURE.• THEN BEND YOUR BOTH KNEE NEAR TO THE

STOMACH AS MUCH AS POSSIBLE.• NOW EXHALE AND PUSH YOUR BOTH KNEE TO

TOUCH THE CHEST WITH BOTH HANDS BY INTERLOCKING FINGERS UNDERNEATH THE KNEE.

• AFTER THAT RAISE YOUR HEAD AND TOUCH THE NOSE WITH THE KNEE. IF ONE IS NOT ABLE TO PRACTICE SUCH POSE THEN ONE SHOULD TRY TO COVER DISTANCE AS NEARER AS POSSIBLE AND STAY FOR 10-30 SECONDS IN SUCH POSTURE BY KEEPING BREATH OUT.

BENEFITS: • THE PEOPLE WHO ARE SUFFERING FROM GAS

PROBLEMS, ACIDITY, ARTHRITIS PAIN, HEART PROBLEMS AND BACK PAIN. IT ALSO HELPS FOR REMOVING UNWANTED ABDOMINAL FAT.

CONTRA-INDICATIONS:• HIGH BLOOD PRESSURE, SCIATICA, SLIP DISC,

ABDOMINAL SURGERY, HERNIA• TESTICLE DISORDER, APPENDICITIS,

MENSTRUATION

Final pose

LYING BACKWARD BEND DHANURASANA- DHANU MEANS A BOW. THE HAND HERE USED

LIKE A BOW-STRING TO PULL THE HEAD, TRUNK AND LEGS UP AND THE POSTURE RESEMBLES A BENT BOW.

• PROCEDURE• LIE ON YOUR STOMACH • BEND YOUR KNEES AND HOLD YOUR ANKLES.• BREATHING IN, LIFT YOUR CHEST OFF THE

GROUND AND PULL YOUR LEGS UP AND BACK.• KEEP THE POSE STABLE WHILE PAYING

ATTENTION TO YOUR BREATH. YOUR BODY IS NOW TAUT AS A BOW.

• AFTER 15 -20 SECONDS, AS YOU EXHALE, GENTLY BRING YOUR LEGS AND CHEST TO THE GROUND. RELEASE THE ANKLES AND RELAX

BENEFITS: • STRENGTHENS THE BACK AND ABDOMINAL

MUSCLES• STIMULATES THE REPRODUCTIVE ORGANS • OPENS UP THE CHEST, NECK AND SHOULDERS• TONES THE LEG AND ARM MUSCLES• ADDS GREATER FLEXIBILITY TO THE BACK• GOOD STRESS AND FATIGUE BUSTER

Final pose

Contra-indication

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

LYING SIDE BEND (ANANTASANA)- ANANTA IS A NAME OF VISNU AND ALSO OF VISNU’S COUCH, THE

SERPENT SESA. PROCEDURE•LIE ON YOUR BACK.• ROLL OVER ONTO THE RIGHT SIDE.• BEND YOUR RIGHT ARM, AND BRING YOUR RIGHT HAND UNDER YOUR HEAD WITH THE FINGERS TOWARD YOUR CHIN.•EXHALE, BEND THE LEFT KNEE, AND TAKE HOLD OF THE LEFT BIG TOE WITH YOUR LEFT HAND.• STRAIGHTEN THE LEFT LEG TOWARD THE CEILING AS MUCH AS POSSIBLE.• MAINTAIN THE BALANCE ON THE SIDE WITHOUT ROLLING.•REPEAT LYING ON THE LEFT SIDE.BENEFITS: •HAMSTRING MUSCLES ARE PROPERLY TONED.•THE ASANA ALSO RELIVES BACKACHES AND PREVENTS THE DEVELOPMENT OF HERNIA.

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

BALANCING BACKWARD BEND (CHAKRASANA)EKA MEANS ONE. PADA IS A LEG. URDDHAVA MEANS UPWARDS

AND DHANU A BOW.PROCEDURE•LIE SUPINE ON THE FLOOR. BEND YOUR KNEES AND SET YOUR FEET ON THE FLOOR, HEELS AS CLOSE TO THE SITTING BONES AS POSSIBLE. BEND YOUR ELBOWS AND SPREAD YOUR PALMS ON THE FLOOR BESIDE YOUR HEAD.•PRESSING YOUR INNER FEET ACTIVELY INTO THE FLOOR, EXHALE AND PUSH YOUR TAILBONE UP TOWARD THE PUBIS, FIRMING (BUT NOT HARDENING) THE BUTTOCKS, AND LIFT THE BUTTOCKS OFF THE FLOOR. KEEP YOUR THIGHS AND INNER FEET PARALLEL.• WITH AN EXHALATION, LIFT YOUR HEAD OFF THE FLOOR AND STRAIGHTEN YOUR ARMS.•STRETCH THE RIGHT LEG STRAIGHT, KEEP IT AT AN ANGLE OF ABOUT 45 DEGREE FROM THE FLOOR.BENEFITS: •STRENGTHENS THE ARMS AND WRISTS, LEGS, BUTTOCKS, ABDOMEN, AND SPINE•THERAPEUTIC FOR ASTHMA, BACK PAIN, INFERTILITY, AND OSTEOPOROSIS

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