RECORD NOTE- CLASS XII

ASANAS

Ex.no: 1 TADASANA (MOUNTAIN POSE)

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Tadasana is derived from the Sanskrit words “Tada” meaning “mountain” and “asana”
meaning “pose”.
Mountain Pose is a pose of stillness and awareness, and serves as a reminder to connect
with your inner strength and stability.
PROCEDURE
1. Stand erect with leg together and hands side of thighs.

2. Interlock your fingers, Inhale raise your both hands and heels up simultaneously.

3. Stretch your palm facing upward.

4. Gaze at single point and stay in the position for 15 -30 seconds.

5. Exhale and relax.

BENEFITS

1. It improves your posture.

2. It tones and firms your abdomen and butts.

3. Increases height.

4. Improves functioning of digestive and respiratory systems.

5. It reduces Flat Feet (fallen arch).

6. Makes your ankles and knees strong.

7. Helps in relieving Sciatica.
PRECAUTIONS

1. Do not practice it if you suffer from Insomnia.

2. People with headache problems avoid practice.

3. Don't do it if your blood pressure is low.

4. Tadasana should not be done by pregnant women

Ex.no: 2 ARDHA CHAKRASANA (HALF WHEEL POSE)

Date:

Ardha chakrasana is formed of three Sanskrit terms where, “Ardha” means “half”,
“chakra” is “wheel” and “asana” refers to “pose”. Holding this pose, the body is bent halfway
resembling a half wheel, hence the name.
The bending and stretching involved in the pose stimulate internal organs including
lungs, heart, and digestive glands.
PROCEDURE
1. Stand erect with leg one feet apart and hands side of thighs.

2. Keep your hands back of your hip.

3. Inhale and arch back head facing upward.

4. Hold the pose for 15 to 30 seconds.

5. Exhale and relax.

BENEFITS

1. This asana helps to improve your lungs capacity.

2. It also helps to increase your back and spine muscles.

3. This asana helps to tone your shoulders, things, and waist.

4. This asana helps to relieve shoulder and neck pain.

5. Ardha Chakrasana yoga helps to cure respiratory disorders.

6. This asana helps to stimulate abdominal organs.

7. Ardha Chakrasana yoga is helpful to reduce and relieve menstrual pain or disorder.

PRECAUTIONS
1. People who are surfing from serious spine or hips problem or injury should not
do this asana.

2. People with hernia and ulcer problem should not practice this asana.

3. People who have high blood pressure should also avoid this asana.
Ex.no: 3 KATICHAKRASANA (WAIST TWISTING)

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Katichakrasana is a combination of three Sanskrit words where “Kati” means “waist”,

“chakra” means “wheel or circular motion” and “asana” means “pose”.
Therefore, This asana involves the rotation of waist primarily, along with the trunk in
circular motion.
PROCEDURE

1. Stand erect with legs one feet apart and hands side of thighs.

2. Inhale keep your right hand on left shoulder and fold left hand back side.

3. Exhale and twist your upper body towards left side

4. Hold the pose for 15 to 30 seconds.

5. Exhale and relax.

6. Repeat the same in opposite side.

BENEFITS

1. This asana is very effective in increasing the flexibility of the waist.

2. Regular practice of this asana is also effective in decreasing fat.

3. Effective in relieving from constipation.

4. Strengthen shoulder, neck, waist and arms muscles.

5. Moving the chest along with arms results in expansion of the chest which causes
easiness in breathing.

6. This asana is good for those who are suffering from diabetes.

7. It is a good remedy for lower back pain.

PRECAUTIONS

1. Avoid katichakrasana during pregnancy.

2. Avoid this asana if you are suffering from a hernia, spinal injuries, and slip disk.

3. If you have gone through spinal injury then avoid this asana.

4. If you are suffering from high blood pressure then do this asana with safety
because it can cause giddiness.
5. Do not practice this asana in presence of abdominal inflammation

Ex.no: 4 DANDASANA (STAFF POSE)

Date:

Dandasana is Danda + Asana. “Spine” refers to Danda or stick, which remains straight as
staff and “asana” means “pose”.
Dandasana interprets that position of the body where our spine remains perpendicular to
the flexed feet. Firm and flexed legs in dandasana support the whole truck so it’s also called Base
Pose

PROCEDURE
1. Sit on the mat comfortably hands at sides of your body.

2. Stretch your legs forward & keep it straight with heels and toes together.

3. Keep your hands at side of butt with relaxed shoulders.

4. Inhale lengthen your spine as long as possible towards sky with back straight.

5. Exhale and stay in the pose for 15 to 30 seconds and relax.

6. Repeat it 2-3 times

BENEFITS

1. Strengthens your chest, back muscles, legs, spine and shoulders.

2. Improves your posture.

3. Strengthens your abdomen.

4. Increase flexibility.

5. Calms your mind.

6. Increases focus and concentration.

PRECAUTIONS

1. You can slightly bend your knees if you feel too much pain.

2. Practice it on a yoga mat.

3. You should do all yoga poses on an empty stomach.

4. Avoid this practice, if you've spine injury or wrist injury.

5. Don't practice, if you've major lower back pain.

Ex.no: 5 BHADRASANA (BUTTERFLY POSE)

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 Bhadrasana or Gracious Pose is a sitting yogasana that is good for activating Muladhara
chakra. The word ‘Bhadrasana’ is formed by combination of two Sanskrit words ‘bhadra’
meaning ‘noble’ or ‘gentle’ and asana meaning ‘posture’ or ‘pose’.

PROCEDURE
1. Sit in comfortable posture and stretch the legs in front.

2. Fold the both legs and join the sole of the both feet (Butterfly).

3. Catch your toes and sit erect with inhalation.

4. Hold the pose for 15 to 30 seconds.

5. Exhale and relax.

BENEFITS
1. Develops flexibility of legs.

2. Improves digestion.

3. Strengthens backbone, thighs, hips and buttocks.

4. Activates muladhara or root chakra.

5. Eases delivery, labour during childbirth.

6. Develops brain power.

7. Improves focus and concentration.

PRECAUTIONS

1. The buttocks should rest firmly on the ground during the whole practice.

2. In order to make the practice more comfortable, use a blanket below the
buttocks.

3. Discontinue the practice if you feel a strain on the body while practicing the
pose.

Ex.no: 6 PADMASANA (LOTUS POSE)

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The term “Padmasana” finds its roots in Sanskrit, where “Padma” translates to “lotus”,
giving the English name “Lotus Posture.” This yogic position earned its name due to its
resemblance to the unfolding petals of the lotus flower.
PROCEDURE
1. Sit in comfortable pose like dandasana.
2. Fold the right leg and place over the left thigh near the pelvic region.
3. Then fold the left leg place over the right thigh near the pelvic region.
4. Adapt chin or Chinmaya mudra and keep your hands over the knee.
5. Close your eyes and hold it for 30-60 seconds.
6. Release and relax the posture.
7. Repeat the same, this time fold left leg first and right leg next.
BENEFITS

1. Opens up the hips and helps to keep our joints, ligaments flexible.

2. Stretches the ankles and knees.

3. Calms the brain.

4. Increases awareness and attentiveness.

5. Helps develop good posture.

6. Eases menstrual discomfort and sciatica.

7. Stimulates the spine, pelvis, abdomen, and bladder

8. Restores energy levels.

PRECAUTIONS

1. Avoid in case of ankles injury, leg injury or back problems.

2. Initially, it is better to practice this yoga pose before the yoga teacher as it may
injure the beginner.

3. People suffering from sciatica or sacral infections should not attempt this asana.

Ex.no: 7 VAJRASANA (DIAMOND POSE OR THUNDERBOLT POSE)

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 The term is derived from two Sanskrit roots “vajra” meaning "Thunderbolt" or
"diamond" and “asana” meaning "seat" or "posture".
Vajrayana is one of the best postures for increasing agni (digestive fire).
PROCEDURE
1. Sit in comfortable pose like dhandasana.
2. Fold the right leg sideway and sit your heel.
3. Fold the left leg sideway and sit your heel.
4. Sit erect and place your hands on your knees.
5. Hold it for 30 – 60 seconds
6. Release and relax the posture.
BENEFITS

1. Improves digestion.

2. Helps with losing belly fat.

3. Combats acidity and constipation.

4. Makes your lower body flexible and tones body muscles.

5. It corrects rounded back and drooping shoulders.

6. Improves blood circulation in the body.

7. Strengthens your sexual organs.

8. Relaxes your nerves and calms your mind.

PRECAUTIONS
1. If you have Arthritis in knees then don't practice.

2. People having knee injury should not do Vajrasana.

3. Pregnant women should keep their knees apart and not to put pressure on the
abdomen.

4. If you have any injury in your calves or hamstrings then don't practice Vajrasana.

5. People suffering from Hernia or have intestinal ulcers should take medical
advice and guidance before practicing Vajrasana.

Ex.no: 8 UTTANMANDUKASANA (UPRIGHT FROG POSE)

Date:
 “Uttana” means “upright or stretched up”, and “Manḍuka” means “frog”. The final
position of Uttana Mandukasana resembles a good frog, hence the name.
PROCEDURE

1. Sit in vajrasana.

2. Open your knees to 2 ½ feet gap and seat down in between your legs.so that, buttock
touches the floor.

3. Sit straight and raise both the arm above the head.

4. Fold the right elbow your palm touches the left shoulder blade.

5. Fold the left elbow your palm touches the right shoulder blade.

6. Open your chest and look straight.

7. Hold the pose for 15 – 30 seconds.

BENEFITS
1. Efficient functioning of lungs.

2. Lowers fat levels in the waist region.

3. Blood circulation is significantly improved.

4. Like many other asanas, it helps in relieving stress and anxiety.

5. Like the Mandukasana, this asana too, improves the efficiency of the Pancreas.

PRECAUTIONS

1. Spinal cord problems may prevent people from performing this asana.

2. Hip issues too, can be a hindrance, and it would be best to consult a Yoga expert
as to whether or not you should attempt the Uttana Mandukasana with a hip
problem.

Ex.no: 9 KAKASANA (CROW POSE)

Date:
 The term “Kaka” means crow and “Asana” means “pose or posture”.Kakasana means
Crow Pose.
In this pose, your hands become the crow’s feet, and your elbows bend backwards like a
crow’s knees.
PROCEDURE
1. Stand straight with legs 1.5 feet apart and bend forward for crow pose.
2. Place your palms firmly in front of your toes.
3. Bend your knees and place it on arms.
4. Round your back and squeeze legs to engage adductor.
5. Bend your elbows, slowly move your body forward to shift balance to the hands.
6. Find your balance, then lift yours legs one by one.
7. Bring your heels near to butt region and look forward .
8. Stay 15-30 seconds and relax.

BENEFITS

1. Strengthens arms so they can hold your body weight.

2. Strengthens core to help hold you up.

3. Strengthens glutes and adductor.

4. Prepares you for most other arm balances.

5. It helps make your wrists stronger.

6. Your spine is toned and strengthen.

PRECAUTIONS

1. If you have a hiatal hernia, you should heal fully before attempting this pose.

2. If you have vertigo, this pose will likely be difficult.

3. Avoid if suffering from spondylitis.

4. If you have a wrist injury, you may want to avoid the pose.

Ex.no: 10 PARVATASANA (MOUTAIN POSE)

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 Parvatasana comes from the Sanskrit words “Parvata”, meaning “mountain,” and
“asana”, meaning “pose”. In parvatasana, the body is thought to resemble the shape of a
mountain.
PROCEDURE
1. Sit in vajrasana as a starting position.
2. Bend forward with hands straight in shoulder level gap.
3. Inhale lift your body from heels.
4. Exhale raise your knees up. Push your upperback towards leg, hip towards ceiling and
press your heels down completely on floor.
5. Breathing normal in the position.
6. Stay for 20- 30 seconds and repeat 2-3 times.
BENEFITS

1. It helps develop a proper breathing technique.

2. With regular practice of the pose, your lung capacity will increase.

3. Parvatasana helps reduce flab from the abdomen, tummy, hips and the waist.

4. The pose has a slimming effect on the physique.

5. The spine and ribs are stretch.

PRECAUTIONS

1. Don't practice this pose's full extension in case you have carpal tunnel syndrome
since it places much stress on hands and the wrists. Rather, modify this posture
by resting the forearms on the ground instead of holding your body up with the
hands.

2. When you do this asana, you should not be bowed down at your hands, keep
your waist and hands fingers straight.
3. During practice, if you find any pain or discomfort, please exit the pose and ask
for the expert's guidance and doctor's advice

Ex.no: 11 MAKRASANA (CROCODILE POSE)

Date:

The Sanskrit word Makrasana is combination of two words “Makra” means “Crocodile” and
“asana” means “pose”.
Makarasana is deep relaxation restorative pose. It is one of the best poses for setting a state of
tranquility in the mind that generally performed at the end of a rigorous yoga session.
PROCEDURE
1. Lie on your stomach with toes facing sides.
2. Raise your chest, shoulder and head up.
3. Bend your hands, keep your elbow down close to each other.
4. Support your palm under your chin and place your head on your hands.
5. Close your eyes, relax your muscles.
6. Stay in this pose 5-15 mins.
BENEFITS
1. Makarasana offers deep relaxation for your shoulders and spine.

2. It can cure asthma, knee pain, and any lung related issues.

3. It helps in curing slip disc, spondylitis, and sciatica.

4. The asana stretches the hip muscles.

5. It relaxes your body completely and keeps you rejuvenated.

PRECAUTIONS

1. Avoid moving the body in this asana as it may disturb the practice.

2. Don't put stress on the body during this asana as it is all about peacefully
relaxing the body.

3. Avoid practicing this asana in the disturbing atmosphere as it may disturb the
peace of mind.

Ex.no: 12 UTTANAPADASANA (RAISED LEG POSE)

Date:

Uttanpadasana derived from the Sanskrit words "Uttana" meaning "raised" and "Pada"
meaning "leg" and “asana” means “pose”.
Uttanpadasana is a powerful pose that helps strengthen the core, improve balance, and
increase overall body awareness.
PROCEDURE
1. Lie on your back on your yoga mat.
2. Relax the whole body and breathe normally.
3. Turn the palms downwards against the floor.
4. Breathe in slowly and raise the legs to an angle of about 45 degrees from the ground.
5. Stay for 15-30 seconds and relax slowly without any jerks.

BENEFITS
1. Cures stomach disorders like acidity, indigestion, and constipation.

2. Strengthens the abdominal organs.

3. Strengthens the back and hip and thigh muscles.

4. Helpful for those suffering from gas problems, acidity, arthritis pain, heart
problems and waist pain.

5. Cures back pain.

PRECAUTIONS

1. Do not practise, if you are suffering from abs pain or any serious back injury.

2. Avoid, if you recently went go through surgery on your spinal column problem
on the lower vertebrae, back and waist.

3. Don't Try, if you are suffering from low blood pressure and high blood pressure.

4. Avoid this practice during pregnancy and periods.

Ex.no: 13. SETUBANDHASANA (BRIDGE POSE)

Date:
 Its name originates from the Sanskrit, is made up of 3 words Setu + Bandha + Asana.
“Setu” meaning “bridge”, “Bandha” meaning “lock” here it refers to contracting or controlling
certain parts of the body, and “Asana” means “pose”. While practicing this posture body
resembles to a bridge, hence the name Bridge Pose.
This backbend posture is a very beneficial asana for strengthening legs, hips, the spine,
waist and opens the heart.
PROCEDURE
1. Lie down on your mat in Shavasana.
2. Fold your legs and try to clasp your ankles with your palms.
3. Maintain a distance of 10 inches between your feet.
4. Inhale, raise your back to make a bridge shape.
5. Stay 15 -30 seconds. Do slow inhaling and exhaling while maintaining the pose.
6. Exhale; slowly bring your back down.

BENEFITS
1. Stretches the chest, neck, spine, and hips.

2. Strengthens the back, buttocks, and hamstrings.

3. Improves circulation of blood.

4. Helps to de-stress and provide relief in curing depression.

5. Calms the brain and central nervous system.

6. Stimulates the lungs, thyroid glands, and abdominal organs.

7. Improves digestion.

PRECAUTIONS

1. Make sure to practice this pose on an empty stomach for efficient results.

2. Avoid practicing this asana in a back injury.

3. Don't over roll or stretch away from your shoulders from your ears to avoid neck
soreness or sprain.

4. Do not turn your head right or left when you are in the pose.

Ex.no: 14 VIPARITAKARANI (INVERTED POSE)

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 The word “Viparita” means “Reversed”, and “inverted”, while the meaning of
“Karani” is “action”.
It is considered as both asana and mudra.
PROCEDURE
1. Lie on your back in a relaxed supine position with legs together.
2. Raise the legs up keeping them straight.
3. Push down on the arms and hands and raise the buttock.
4. Support the lower back with hands, keeping elbows on the floor.
5. Remain in the pose 15-30 seconds.
6. Relax and repeat.

BENEFITS

1. It is a rejuvenating inverted pose that can offer a range of health benefits

2. Improving blood circulation to boosting energy and relieving heel pain

3. Helps to glow skin as blood flow to the entire body in an inverted position.

4. The practice of the yoga pose ensures smooth blood flow to the head region. The
oxygenated blood massages the scalp and stimulates the hair follicles. Thus, the
Legs-up-the-wall pose is effective to prevent hair fall, greying of hair, and other
hair problems.
5. The smooth flow of blood in the head region is good for cognitive domains as
well as hair problems.

6. It helps to massages the thyroid gland. It helps to treat hypoactive thyroid.

7. Improve digestion; stimulates appetite and helps in relieving constipation.

8. Improve blood circulation to the brain thereby good to increase mental alertness.

PRECAUTIONS
1. The performers who are having high blood pressure shouldn't practice this yoga
pose as it worsens the condition.

2. In the case of cardiac condition, the practicing of Legs-up-the- wall pose should
be restricted.

3. It should be avoided during menstruation.

4. Serious eye problems such as glaucoma.

5. People having serious neck and back pains or other problems should practice this
 asana in direct consultation with a professional yoga instructor.

6. If you have back issues, perform it only in the presence of an experienced yoga
teacher.

Ex.no: 15 SARALMATSYASANA (FISH POSE)

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It is derived from the Sanskrit terms "matsya" means “fish” and "asana" means
“posture”. It emphasizes flexibility and expanding the chest.
PROCEDURE

1. Lie down on your back with your legs straight and stretched.
2. Keep your arms bent onto the sides of your body and your hands underneath your
buttocks and facing downward and the elbows firmly touching the floor.
3. Take deep breaths and lift your chest from between the shoulder blades, create an
arch in your upper back
4. Now, you need to tilt your head down and see that the crown of your head touches
the ground.
5. Your neck should be comfortable, and don’t strain it.
6. Keep your core engaged and avoid straining your lower back.
7. Breathe gently and deeply and hold the pose for about four to five breaths.
8. Exhale, gently release the neck, and lower your head and chest to the ground.

BENEFITS
1. It helps to relieve respiratory problems.

2. It helps to stretch the upper body which allows for unrestricted airflow, thereby
providing additional oxygen into one's lungs.

3. It stretches the neck and the spine thus removing strain resulting from neck and
back pain.

4. The asana helps to generate nutrient absorption.

5. When practiced regularly, this asana can bring increased improvement to the skin
conditions as well as enhance the throat and facial muscles.

6. It can remove soreness of bones and muscles in the neck and spine thereby
helping to strengthen them.

7. The asana can improve flexibility, posture, and digestion, thereby removing
problems like constipation.
 8. It helps to strengthen the muscles of the abdomen.

PRECAUTIONS

1. People who are suffering from heart diseases, high blood pressure or low blood
pressure should not to perform.

2. Patients of migraine and insomnia should also abstain from practicing the Fish
Pose.

3. Individuals having serious neck or lower-back injuries are recommended

strongly not to perform this pose.

4. Men and women who just had an abdominal surgery should not perform
Matsyasana. This also applies to people with a hernia.

5. If a person has issues like dizziness or cervical spine problems, then he or she
should not perform this asana.

Ex.no: 16 SAVASANA (CORPSE POSE)

Date:

The term is derived from two Sanskrit roots; “shava”, meaning "corpse",
and “asana” meaning "seat" or "posture".
PROCEDURE
1. Lie down on your back on a comfortable surface.
2. Separate your legs and let your feet fall open to either side.
3. Bring your arms alongside your body, palms facing upwards, and fingers curled in.
4. Tuck your shoulder blades onto your back for support.
5. Close your eyes gently and relax your whole body.
6. Breathe evenly and focus on calming your mind.

BENEFITS
1. Calms central nervous system, aiding the digestive and immune systems.

2. Calms the mind and reduces stress.

3. Reduces headache, fatigue and anxiety.

4. Helps lower blood pressure.

 5. Promotes spiritual awakening and awareness of higher consciousness.

PRECAUTIONS

1. Avoid moving your body while performing Savasana as it might disturb the
practice and will fuel your distractions.

2. Make sure to perform it on a hard, flat surface.

3. Practice this in an environment that offers quiet and relaxing surroundings.

Ex.no: 17 PRANAYAMA

Date:

17.1- Anulom- Vilom

It’s a form of alternate nostril breathing.

It involves holding one nostril closed while inhaling, then holding the other nostril closed
while exhaling. The process is then reversed and repeated.

PROCEDURE:

1. Sit and Keep your spine, neck straight and close your eyes.
2. Keep your outer wrists resting on your knees.
3. Using your right hand, fold your middle and index fingers toward your palm.
4. Place your thumb on your right nostril and your ring finger on your left nostril.
5. Close your right nostril with your thumb and inhale through your left nostril, slowly and
deeply, until your lungs are full. Focus on your breathing.
6. Next, release your thumb and close your left nostril with your ring finger.
7. Exhale slowly through the right nostril.
8. Now practice it in reverse, this time inhaling through the right nostril and exhaling
through the left.

Throughout the process, be conscious of your breathing and how it affects both body and mind.

BENEFITS:

1. Relieving stress and anxiety

 2. Improving brain, respiratory, and cardiovascular health
3. Improving the functioning of the digestive system
4. Providing instant rejuvenation and a sense of well-being

17.2- SURYABHEDANA

Surya translates to the Sun and bhedana means to piere or pass through. Put together, Surya
Bhedana refers to a pranayama where "the breath passes through the Sun".

Surya Bhedana or Surya Bhedi is a warming/energizing pranayama practiced in a seated

meditation posture.

PROCEDURE:

1. Sit and keep your spine, neck straight and close your eyes.
2. Keep your outer wrists resting on your knees.
3. Using your right hand, fold your middle and index fingers toward your palm.
4. Place your thumb on your right nostril and your ring finger on your left nostril.
5. block the left nostril, inhale through the right, retain the breath for as long as you can, and
block the right nostril to exhale through the left nostril. The same steps are repeat it 3-5
minutes.

BENEFITS:
1. Better Cardiovascular Health
2. Activates the sympathetic nervous system
3. Clears Sinuses
4. Aids Weight Loss

PRECAUTIONS:
1. Avoid in summer (or hot weather),
2. During indigestion, diarrhoea, or acid reflux.
3. Ilness and fever.
4. Hypertension or cadiovascular problems
5. Epilpsy
6. Anxiety

17.3- UJJAYI PRANAYAMA

ujjayi pranayama literally meaning “victorious breath” or “breath of victory.”

On practicing ujjayi pranayama one can feel a sense of freedom from worldly bondages as if
conquering from within – Hence it’s known as “conqueror breath”. However, due to its calming
and soothing effect on the entire nervous system, ujjayi pranayama is called “psychic breath”.

PROCEDURE:

Ujjayi Pranayama is a popular breathing technique practiced by constricting the glottis,

producing a “HAAAAH” sound from the back of the throat. This sound is very pleasing as if the
ocean waves are approaching the coast.

Lengthening each breath cycle is the aim of Ujjayi breath; So we inhale and exhale in a deeper
and controlled manner.

BENEFITS:
1. Cardiovascular vitals
2. Reduced blood pressure
3. Increased respiration capacity and efficiency
4. Management of stress and anxiety
5. Improve your control of vocal cords
6. Increase your respiratory awareness
7. Enhance your exercise performance ability

PRECAUTIONS:
1. Patients of hypertension and heart diseases must not practice Ujjayi Pranayama.
2. Do not continue with this pranayama if you suddenly feel dizzy. Instead, wait till you
reach back to normal state and breathe normally.

17.4- BHRAMARI PRANAYAMA

It means Bumble Bee and the meaning of Pranayama is ‘bee breath’.

PROCEDURE:

1. Sit on the Padmasana or any other sitting Asana.

2. Close your eyes and breathe deeply.
3. Now close your ears lids or flaps with your thumbs.
4. Place your index finger just above your eyebrows and the rest of your fingers over your
eyes with your middle fingers at side of noses
5. Applying very gentle pressure to the sides of your nose.
6. Now concentrate your mind on the area between your eyebrows.
7. Keep your mouth closed; breath out slowly through your nose with making a humming
sound of Om.
8. Repeat this process 5 times. The important thing is that while doing this Pranayama
assumes that you are being connected to all the positive energies of the universe.
BENEFITS:
1. Increase the concentration of mind.
2. It opens the blockage and gives a feeling of happiness to the mind and brain.
3. Beneficial in relieving from hypertension.
4. It relaxes the mind and lowers stress.
5. It helps in High blood pressure and heart problems.
6. All ages people can try this breathing exercise including pregnant women.
7. In the time period of pregnancy, it helps to maintain and regulate the functioning of the
Endocrine system and provide easy childbirth.

PRECAUTIONS:
1. Do Bhramari Pranayama after completing the Anulom vilom Pranayama
2. Don’t press your ear cartilage too hard while doing this Pranayama
3. Do all the pranayama in the morning with an empty stomach. If you are
doing Pranayama in the evening then keep several gaps between Pranayama and your
meal.
4. Do all the Yoga postures and breathing exercises under the yoga expert.
5. Do not put your finger inside the ear but, you have to only gently press the ear cartilage.

17.5- SHEETALI PRANAYAMA

Sheetali is derived from the root sheet, which means ‘cold’. Sheetal means ‘that which is
calm, passionless and soothing’.

This practice cools the body and affects important brain centres associated with biological drives
and temperature regulation.

PROCEDURE:

1. Sit in any comfortable meditation posture.

2. Close the eyes and relax the whole body.
3. Extend the tongue outside the mouth as far as possible without strain.
4. Roll the sides of the tongue up so that it forms a tube. Practise a long, smooth and
controlled inhalation through the rolled tongue.
5. At the end of inhalation, draw the tongue in, close the mouth and exhale through the
nose.
6. Practise yogic breathing throughout. The breath should produce a sucking sound.
7. A feeling of icy coldness will be experienced on the tongue and the roof of the mouth.
This is one round.

BENEFITS:

1. This practice cools the body.

2. It reduces mental and emotional excitation, and encourages the free flow of prana
throughout the body.
3. It induces muscular relaxation.
4. It gives control over hunger and thirst, and generates a feeling of satisfaction.
PRECAUTIONS:

1. Do not practice in a polluted atmosphere or during cold weather.

2. People suffering from low blood pressure or respiratory disorders such as asthma,
bronchitis and excessive mucus, should not practise this pranayama.
3. Those with heart disease should practise without breath retention.
4. This practice cools down the activity of the lower energy centres and therefore those
suffering from chronic constipation should avoid it.
5. Generally, this pranayama should not be practised in winter or in cool climates.

17.6- SHEETKARI PRANAYAMA

Shitali and Sheetkari pranayama are similar, but there is only one difference between
them, is a way of breathing. In Shitali we breathe through folding our tongue and in Sheetkari we
inhale through teeth.

PROCEDURE:

1. Sit in any meditative pose in which you are comfortable.

2. Keep your eyes close and try to touch the tongue upward.
3. Join the upper and lower row of teeth.
4. Now open your lips and start inhaling with making the sound See-See.
5. After inhaling close your lips and breathe out through the nose.
6. Repeat this at least 8 to 10 rounds.

BENEFITS:

1. Cools down the body temperature so it is useful in Fever.

2. It is beneficial in mouth-related diseases, throat and tongue.
3. Sheetkari pranayama helps in spleen and indigestion.
4. Best for High blood pressure and for the summer session.
5. It is effective in dental problems like pyorrhea.
6. It controls body temperature.
7. Calms the mind and it is the best to stress buster.
8. Reduces emotional excitation and mental tension.
9. Best for depression.
10. It removes hunger, thirst, sleep and lassitude.
11. Sheetkari is good for health of teeth and the gums.

PRECAUTIONS:

1. People who are suffering from cold and cough, Asthama, or other respiratory problems,
tonsillitis should not practice Sheetkari and Shitali pranayama.
2. People who have Low Blood pressure problems are strictly advised not to perform this
pranayama.
Ex.no: 18 BANDHA

Date:

18.1- JALANDHARA BANDHA

Jalandhara Bandha is a yoga practice that controls and captures the flow of energy
to the throat. Obstructing the flow of prana by locking throat for a while can ignite the digestive
fire. These locking techniques in yoga are called as Bandhas.

PROCEDURE
1. Sit in padmasana or siddhasana with the head and spine straight.
2. Close the eyes and relax the entire body.
3. Inhale deeply by taking a slow inhalation. Then retain and hold the breath
(kumbhaka).
4. During this retention, tilt the head forward. Press the chin to the chest, creating a
double chin. Keep this chin position throughout.
5. Straighten the arms, firmly touching the hands to the knees. Lift the shoulders
upwards and forwards and allow internal pressure on the throat.
6. Hold your breath as long as it is comfortable. A few seconds is plenty for beginners.
For advanced longer periods of several minutes is attainable. When ready, lift your
chin, allow the inhale to fill, and refresh your body.
7. Relax the shoulders, and soften the arms and shoulders to release the lock. Raise the
head and take an exhale.

BENEFITS
1. Stimulates the endocrine system, improving the functioning of the parathyroid, thyroid,
and pituitary glands.
2. Controls and directs the flow of prana.
3. Provides a sense of withdrawal and relaxation.
4. Improves breath retention capacity and prevents dizziness.
5. Stimulates the vocal cords.

PRECAUTIONS
1. Do not go beyond your limits.
2. Perform it according to your stamina.
3. Patients of high blood pressure or heart problems should not practice Chin Lock at all.
4. If there is any cervical problem, consult a doctor before doing this exercise.
5. Get normal breathing when you start the action.
 6. If you experience pain in your throat or shortness, do not do it.

18.2- UDDHIYANA BANDHA

Uddiyana Bandha, or the abdominal lock, comes from two Sanskrit words: “uddiyana”
means “up” or “upward”, and the term “bandha” means “binding,” “contracting,” or “lock.“
PROCEDURE

● Sit in siddha/siddha yoni asana or padmasana with the spine erect and the knees in
contact with the floor.
● Place the palms of the hands flat on the knees.
● Close the eyes and relax the whole body.
● Inhale deeply through the nostrils. Exhale fully.
● Hold the breath outside.
● Lean forward and press down on the knees with the palms ofthe hands.
● Straighten the elbows and raise the shoulders, allowing further extension of the spinal
cord.
● Practise jalandhara bandha, pressing the chin against the chest.
● Contract the abdominal muscles inward and upward.
● Hold the abdominal lock and the breath outside for as long as you can without straining.
● Then release the abdominal lock, bend the elbows and lower the shoulders.
● Raise the head and then slowly inhale.
● Remain in this position until the respiration returns to normal, then begin the next round.

BENEFITS

1. stimulates the function of the pancreas and liver and strengthens the internal organs.
2. The digestive fire is stimulated and the abdominal organs are massaged and toned.
3. The adrenal glands are balanced, removing lethargy and soothing anxiety and tension. It
improves blood circulation throughout the torso.
4. Uddiyana bandha stimulates the solar plexus, which has many subtle influences on the
distribution of energy throughout the body.

PRECAUTIONS

1. Uddiyana bandha is an advanced technique and should be attempted only under the
guidance of a competent teacher.
2. It should be practised after attaining proficiency in external breath retention, and
jalandhara and moola bandhas.
3. Persons suffering from colitis, stomach or intestinal ulcer,diaphragmatic hernia,.major
abdominal problems, high blood pressure, heart disease, glaucoma and raised intracranial
pressure should not perform this practice. It should also be avoided during pregnancy.

Ex.no: 19 MUDRA
Date:

19.1- CHIN MUDRA

Chin Mudra is a form of Hasta Mudra or Hand gesture/seal. Sometimes it is also

known as a “Gesture of Consciousness.” Here, “Chin” represents consciousness,
and Mudra represents “a gesture or a seal.”

PROCEDURE:

1. Sit down in a meditaive pose such as the Sukha Asana (Easy Pose), Vajra Asana
(Diamond Pose), or Padma Asana (Lotus Pose).
2. You may even perform the Gyan Mura while standing in the Tadasana (Mountain Pose)
or sitting comfortably on a chair.
3. Ensure that your back is held straight and your chest and head held up high. Rest your
hands on your knees with your palms facing upwards.
4. Touch the tip of the index finger to the ip of the thumb.
5. The rest of the finger should be held straight and parallel to each other.
6. This Mudra is performed with both hands.
7. Close your eyes and focus on your breath.
8. Tips To further enhance the effectiveness of the Gyan Mudra, you may chant the word
Om (Aum) in conjunction with every exhale.

BENEFITS

1. To relax the body and focus the mind on the task of meditation.
2. It also helps to relieve stress and transcend worldly problems.

19.2- CHINMAYA MUDRA

The Sanskrit word “Chinmaya” means “supreme awareness”, full of knowledge or pure
wisdom and “mudra” means “gesture”.

PROCEDURE

1. Create Chin Mudra and Place your palms on the upper thighs.
2. Keep the eyes closed and breathe through the nose.
3. Start practicing the mudra for 10 minutes and gradually increase the duration for up to 45
minutes.
BENEFITS

1. Promotes flow of prana.

2. Positively impacts the energy in the thoracic region.
3. Promotes breathing in the midsection of the lungs.
4. Improves digestion.

19.3- ADI MUDRA

The name for this mudra comes from the Sanskrit roots “adi”, meaning "first" or
"primal," and mudra, meaning "gesture," "mark" or "seal."

PROCEDURE

1. Adi mudra is formed by placing the thumbs into the palms and curls the other fingers
over the thumbs.
2. Place the 'fists' down onto the thighs, with the backs of the hands higher.
3. Slow rhythmic breathing in a 4:3:6:3 ratio (Inhale: 4, keeping air inside: 3, Exhale: 6,
Keeping belly empty without air: 3).
4. Repeat this cycle for 7 times.

BENEFITS

1. Enhances the nervous system and logical ability of the brain.

2. Increases lung capacity, oxygen intake, and strengthens respiratory muscles.
3. Sharpen intellect and improve motor skills.
4. Calms the nervous system.
5. Stimulates the brain and activates the Crown chakra.

19.4- BRAHMA MUDRA

Brahma mudra is a hand gesture used in both yoga asana, meditation

and pranayama practice that is valued for both its symbolic and healing qualities.

Brahma is the name of the Hindu creator god and in Sanskrit is translated as “divine,”
“sacred” or “Supreme Spirit.” Mudra means “gesture” or “seal.”

PROCEDURE

1. Place the thumb at the base of the small finger, and the remaining fingers curl over the
 thumb, forming a light fist.
2. The palms are placed on the thighs facing upwards.

BENEFITS

1. Improves Prana.
2. Extends Inner Peace.
3. Empowers Positiveness.
4. Purifies Chakras.
5. Revitalizes Digestion’s
6. Chanting Om creates Positive Vibration.
7. Improves Overall Awareness.

Ex.no: 20 Dhyana & Dharana

Date:

Meditation

Meditation is a practice for mind by which we make mind thoughtless so that we can attain
peace. As we know that mind always thinks something no matter how much we try to control it.
By regular practice of meditation, we can control the mind, which gives us lot of peace,
calmness, and power on our self.

Concentration
Dharana is part of Raj Yoga. It means the concentration of mind.