PADMASANA

Introduction:- Padmasana, also known as the Lotus Pose, is a classic yoga asana that
involves sitting cross-legged with each foot on the opposite thigh. It's considered a
foundational yoga pose and is often used for meditation. The name comes from the Sanskrit
words Padma, meaning lotus, and asana, meaning pose or posture.

How to do Padmasana (Lotus Position):-

1. Sit on the floor or on a mat with legs stretched out in front of you while keeping the
spine erect.
2. Bend the right knee and place it on the left thigh. Make sure that the sole of the
feet point upward and the heel is close to the abdomen.
3. Now, repeat the same step with the other leg.
4. With both the legs crossed and feet placed on opposite thighs, place your hands on
the knees in mudra position.
5. Keep the head straight and spine erect.
6. Hold and continue with gentle long breaths in and out.

Benefits of the Padmasana (Lotus Position):-

a. Improves digestion
b. Reduces muscular tension and brings blood pressure under control
c. Relaxes the mind
d. Helps pregnant ladies during childbirth
e. Reduces menstrual discomfort

1
 VAJRASNA

Introduction:- Regular practise of Vajrasna or the diamond posture will be greatly

beneficial for the organs in the lower abdomen region. This asana helps to improve the
power of digestion is enhanced. It is suggested that, for diabetic patients to sit 10 - 15
minutes in Vajrasana after every meal will help to improve their health. The posture is said
to have the power to stimulate the pancreas.

How to do Vajrasana:-
1. Kneel down.
2. Bring your knees to close together. Ensure that your feet stay a little apart.
3. Sit back between your calves.
4. Pull your feet as close to your buttocks as you can.
5. Ensure that your back is straight.
6. Stretch your arms out forward and bring your palms to cover your knees.
7. At the outset, maintain the posture for 2 minutes.
8. Gradually increase the duration as you continue to practise the posture.

Benefits of Vajrasana:-
a. Improves Digestion
b. Strengthens Pelvic Muscles
c. Relieves Back Pain
d. Improves Blood Circulation
e. Calms the Mind
f. Strengthens Leg Muscles

2
 Gomukhasana

Introduction:- The Gomukhasana yoga pose has been mentioned in the 4th-century
Darshana Upanishad and it is an effective and therapeutic exercise that stretches your
shoulders, thighs, hips, ankles, triceps, chest, and underarms.
By regularly practising Gomukhasana, one can relieve their body of pain and stiffness by
stretching the root of these aches, i.e., hips and shoulders. Performing the cow-face pose has
therapeutic benefits as it releases hormones such as endorphins that induce a sense of calm
and relaxation.
How to do Gomukhasana:-
1. Sit on the mat with your straight back and legs should be extended.
2. Bend your right leg and place it under the left buttock and simultaneously your left
knee should be placed Over the right knee.
3. Raise your left arm above your head and bend the elbow towards the back. The same
time right arm should be kept behind the back and both the arms should be interlocked
at the back.
4. Breathe normally and stay in the asana as long as you are comfortable.
5. while exhaling, come out of the Asana.
6. Same procedure should be done with the opposite leg and arm.

Gomukhasana or Cow Face Benefits:-

a. It elongates the spine and softens the stiff shoulder muscles.
b. This posture brings the calmness and reduces the stress and anxiety.
c. Good for maintaining the blood pressure issue.
d. Good for Sciatica.
e. Bad posture can be corrected with this asana.

3
 Ustrasana

Introduction:- Yoga is an age-old Indian discipline that combines mental, physical,

and spiritual practices to enhance overall health. Ustrasana, also known as Camel Pose, is
one of the many yoga poses that is particularly beneficial to both physical and mental well-
being. In addition to increasing flexibility, this backbend strengthens the body and promotes
mental clarity.

How to do Ustrasana:-
1. Begin in a kneeling position
2. Hands should be on hips
3. Breathe in and raise your chest
4. Slowly lean back
5. Reach for your heels
6. Relax your neck
7. Hold the pose
8. Release the pose

Benefits of Ustrasana:-
a. Enhances Flexibility
b. Strengthens the Back
c. Opens the Chest
d. Stimulates the Digestive System

4
 Bhujangasana

Introduction:- Bhujangasana is often referred to as the Cobra Pose or Snake Pose. It is a

back-bend yoga pose for beginners. This yoga helps tone the abdomen and strengthen the spine.
This yoga pose also helps tone the abdomen and strengthen the spine. One of the main
Bhujangasana benefits is that it helps to improve blood circulation. This yoga pose is also
considered one of the best asanas to get a flat stomach. This pose also opens up the shoulders and
the neck, stretches muscles in the shoulders and chest, strengthens the arms and also helps treat
constipation”. It can be significantly useful in relieving discomfort in the muscles of the back, neck
and abdomen.

How to do Bhujangasana:-
1. Lie face down on the floor with your legs extended and feet together
2. Place your hands under your shoulders with your palms facing down
3. Press your palms into the floor and lift your chest off the floor
4. Keep your elbows close to your body and your shoulders relaxed
5. Hold the pose for 15–30 seconds, breathing deeply
6. Slowly lower your chest back down to the floor to release the pose

Benefits of Bhujangasana:-
a. Tones belly fat. Reducing fat in the abdomen region is a challenging part of exercise.
b. An excellent remedy for lower back pain.
c. Increases the arm power.
d. Increased flexibility.
e. Relieves sciatic nerve pain.
f. Reduces the effects of asthma.
g. Benefits multiple areas of your body.

5
 Halasana

Introduction:- Halasana, also known as the plough pose, is a yoga asana that involves
lying on your back and placing your feet on the floor behind your head. The word "hala" means
"plough" in Sanskrit, and "asana" means "yoga pose".

How to do Halasana:-
1. Lie on your back with your legs close together and your chin tucked in
2. Breathe deeply
3. Inhale and lift your legs until your feet point directly up
4. Tuck your hands under yourself with your palms facing up
5. Gradually lift your torso until you rest on your shoulders
6. Bend your arms at the elbow and bring your hands to your back to support yourself
7. Slowly straighten your back
8. Keep your knees firm but relax your calf muscles

Benefits of Halasana:-
a. Back pain relief: Stretches and strengthens the spine, which can help relieve back pain.
b. Improved blood sugar levels: Can help manage diabetes by improving insulin sensitivity.
c. Improved circulation: The inversion position of Halasana enhances lymphatic drainage, which
improves circulation.
d. Improved digestion: The compression of the abdomen massages the internal organs and
improves digestion.
e. Reduced stress and anxiety: The pose activates the parasympathetic nervous system, which can
promote relaxation and reduce stress and anxiety.

6
 PAWANMUKTASANA

Introduction:- Pawanmuktasana, also known as the Wind-Relieving Pose, is a yoga asana that
can help with digestion and relieve gas and acidity. It can be practiced in the morning or evening,
but it's best to wait at least an hour after eating.

How to do Pawanmuktasana:-
1. Lie on your back with your legs and feet together and your arms at your sides
2. Breathe in and out evenly
3. Exhale and raise your legs off the floor
4. Bend your knees and bring them close to your chest
5. Grasp your legs below the knees with your hands
6. Lift your head and chest off the floor and touch your forehead or chin to your knees
7. Hold the pose for a few breaths, breathing evenly
8. To release, slowly straighten your legs and lower your head back to the floor

Benefits of Pawanmuktasana:-
a. Digestion: Pawanmuktasana can help relieve constipation and flatulence, and improve digestion. It
massages the abdominal organs and stimulates the bowels.
b. Back pain: Pawanmuktasana can help relieve lower back pain.
c. Blood circulation: Pawanmuktasana can improve blood circulation, which is important for energy
and vitality.
d. Muscle flexibility: Pawanmuktasana is a full-body exercise that improves muscle flexibility.
e. Belly fat: Pawanmuktasana can help reduce belly fat by creating pressure in the abdomen.
f. Mental health: Pawanmuktasana can improve mental health.

7
 ARDHA CHANDRASANA

Introduction:- Ardha Chandrasana, also known as the Half Moon Pose, is a standing yoga
pose that balances the body by extending the leg and torso to the side. The name comes from the
Sanskrit words ardha (half), chandra (moon), and asana (posture).

How to do Ardha Chandrasana:-

1. Start in Warrior 2 with your right foot in front.
2. Put your left hand on your hip.
3. Reach down with your right arm and place your fingertips in front of your right toes.
4. Step your back foot forward and shift your weight to your right leg.
5. Extend your standing leg while lifting your left leg so it's in line with your hips.
6. Place your right hand on a block or the floor, directly under your shoulder and towards
the little toe side of your foot.
7. Put your left hip on top of your right hip, which will turn your upper body and back
leg sideways.
8. If you have the strength and balance, try lifting your right hand off the floor and hovering it.

Benefits of Ardha Chandrasana:-

a. Physical benefits:-Strengthens the ankles, knees, legs, abdomen, buttocks,
and spine. It also opens the chest and shoulders, and improves digestion.
b. Mental benefits:-Reduces anxiety and depression, improves balance and
coordination, and relieves stress. It can also improve concentration, focus,
and determination.
c. Postural benefits:-Improves body posture, lengthens the spine, and tones
the nervous system. It can also correct drooping shoulders and hunchbacks.

8
 URDHVA HASTOTTANASANA

Introduction:- Urdhva Hastotanasana, or Upward Salute, is a beginner yoga pose

that stretches the waist and hands, and targets the shoulders, spine, knees, and obliques. It can
help relieve anxiety, expand the lungs, and align the spine.

How to do Urdhva Hastotanasana:-

1. Stand with your feet hip-width apart and activate your spine.
2. Lift your pelvis, engage your core, and ground your feet.
3. Round your shoulders back and down, and lift your rib cage.
4. Inhale, raise your arms in front of your chest, and interlock your fingers.
5. Rotate your wrists so your palms face forward.
6. Slowly raise your arms above your head.
7. Keep your shoulders away from your ears and avoid crunching your neck.
8. Take a few deep breaths.
9. To come out of the pose, release your interlock and bring your hands down by your sides.

Benefits of Urdhva Hastotanasana:-

a. Stretching and strengthening: This pose stretches and strengthens the muscles and joints
throughout the body, including the shoulders, spine, armpits, belly, and thighs.
b. Improved posture: This pose helps to strengthen the upper back and psoas muscles,
which can promote an upright posture.
c. Improved breathing: The pose opens up the lungs and allows for deeper breathing.
d. Improved circulation: The whole-body stretch improves blood flow to the body's organs.
e. Stress relief: The pose can help relieve anxiety and fatigue.
f. Improved digestion: The pose can help improve digestion.

9
 VRIKSHASANA

Introduction:- Vrikshasana, or tree pose, is a yoga asana that involves standing on one
leg while placing the other leg on the inner thigh or calf. The name comes from the Sanskrit words
vriksha (tree) and asana (pose).

How to do Vrikshasana:-
1. Stand upright with your feet about two inches apart.
2. Shift your weight to one leg and lift the other foot.
3. Place the lifted foot on the inside of your standing leg's thigh or calf, with the heel touching
the perineum.
4. Join your palms together in a prayer position at your chest.
5. Focus on a point in front of you and maintain a steady breath.
6. Hold the pose for 10–30 seconds, gradually increasing the duration as you improve your balance
and concentration.
7. Lower your arms to chest level and separate your palms.
8. Repeat the steps for the other leg.
Benefits of Vrikshasana:-
a. Physical health: Improves balance and stability, tones leg muscles, strengthens ankles, and
improves posture
b. Mental health: Enhances concentration, reduces stress, and promotes relaxation
c. Nervous system: Calms the nervous system and reduces anxiety
d. Flexibility: Increases flexibility in the hips and groin
e. Spinal health: Improves spinal alignment and stretches back muscles
f. Mental regeneration: Promotes mental regeneration
g. Sciatica: May help relieve sciatica

10