Download Yoga Postures Yogasanas PDF

TitleYoga Postures Yogasanas
TagsBreathing Hand Primate Anatomy Asana Ashtanga Vinyasa Yoga
File Size653.0 KB
Total Pages59
Document Text Contents
Page 2

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

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




In this asana the joints of the legs, the waist, the spinal column and

the 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.


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Procedure 1. Fold the left leg in the knee and place the heel of the left foot
near the thigh of the right leg.

2. Only inhale.
3. Exhaling, hold the big toe of the right foot with the left hand

and encircle the right hand round the waist.

4. Exhale completely, and bend downwards and touch the
forehead to the knee. Don't allow the knee to raise. Continue
smooth breathing.

Position The process of downward bending is the same as in

Pashchimottasana (full). In this Asana one leg is folded and the calf

and the thigh are kept to the floor.

Releasing 1. Exhale, and inhaling, start raising the head.
2. Restore both the hands to their place.
3. Straighten the left leg and take the sitting position.

Note: Practice this Asana by folding the right leg making the

relevant changes.

Duration Initially, even if it is maintained for thirty seconds, one experiences

the benefits. Of course, after practice, it should be increased to four

to five minutes.

Internal Effects Basically this Asana prepares the body for Pashchimottanasana


Precaution While bending downward, there is the possibility of the knees and

thighs being raised, and this should be avoided.




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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


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.


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.




Pre position Prone Position.

Procedure In the prone position place your forehead on ground, stretch your

hands forward and join them ahead of your head as shown in figure.

Stretch your legs in opposite direction, relax all the muscles, continue

normal breathing.

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