YOGA ASANA

NAME - MEGHA MALIK

CLASS - B.P.ED 2ND SEM

ROLL NO - A3013816034

SUBMITTED TO :- DR. AJIT

(ASPESS)

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 Janu srisasana Pawanmuktasana

Backward bending Utkatsana Ustrasana Dhanurasana

Sideward bending Chandrasana Parighasana Anantasana

Balancing Tadasana Bakasana Eka pada urdhva

dhanurasana

UTTANASANADESCRIPTION : 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.

• PROCEDURE:

• INITIAL POSE:

• 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

• 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.

• FINAL POSE

• :NOW ELEVATE YOUR HIPS AS YOU STRAIGHTEN THROUGH YOUR HAMSTRING

MUSCLES ALL WHEREAS PRESSING YOUR HEELS INTO THE GROUND.

Lovely thapa

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

CONTRAINDICATIONS

• 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.

UTKATASANADESCRIOTION:

STAND ERECT WITH YOUR FEET SLIGHTLY APART..INHALE AND RAISE YOUR ARMS PERPENDICULAR TO THE FLOOR. EITHER KEEP THE

PROCEDURE: INITIAL POSE: ARMS PARALLEL, PALMS FACING INWARD, OR JOIN YOUR PALMS.

EXHALE AND BEND YOUR KNEES, TRYING TO KEEP YOUR THIGHS AS PARALLEL TO THE FLOOR AS POSSIBLE.YOUR KNEES WILL PROJECT OUT OVER YOUR FEET, AND YOUR TORSO WILL LEAN FORWARD SLIGHTLY OVER YOUR THIGHS UNTIL YOUR TORSO FORMS AN APPROXIMATE RIGHT ANGLE WITH THE TOPS OF YOUR THIGHS.KEEP YOUR THIGHS PARALLEL TO EACH OTHER AND PUSH DOWN ON YOUR PELVIS TOWARDS YOUR HEELS.

FINAL POSE: . FIRM YOUR SHOULDER BLADES AGAINST YOUR BACK AND KEEP YOUR SPINE LENGTHENED.

STAY IN THIS POSITION FOR 30 SECONDS TO A MINUTE, WHILE BREATHING EVENLY.

Megha malik

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 BODY

PRACTICING 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.

CONTRAINDICATIONS

• 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.

CHANDRASANA

•DESCRIPTION: START WITH THE TRIKONASANA ON YOUR RIGHT. PLACE YOUR LEFT HAND ON

THE LEFT HIP. THEN, AS YOU INHALE, BEND YOUR RIGHT KNEE, AND MOVE THE SAME FOOT

ABOUT 12 INCHES FORWARD. WHILE YOU DO THIS, MOVE YOUR RIGHT HAND FORWARD AND

PLACE IT BEYOND THE TOES OF YOUR RIGHT FOOT.

•PROCEDURE: INTIAL POSE:

•EXHALE, AND MOVE YOUR RIGHT HAND TO THE FLOOR. PRESS IT DOWN. THEN, STRAIGHTEN

THE RIGHT LEG. AS YOU DO THAT, LIFT THE LEFT LEG OFF THE FLOOR. MAKE SURE IT’S

PARALLEL TO THE FLOOR. FIND YOUR BALANCE, AND KEEP THE LEFT LEG STRONG. JUST MAKE

SURE YOU DON’T LOCK THE RIGHT KNEE. THE KNEE CAP MUST BE STRAIGHT AND NOT ALIGNED

INWARDS.

• FINAL POSE: TWIST YOUR UPPER TORSO TOWARDS YOUR LEFT, AND MOVE YOUR LEFT HIP

SLIGHTLY FORWARD. PLACE YOUR LEFT HAND ON YOUR LEFT HIP. PLACE YOUR HEAD IN A

NEUTRAL POSITION AS YOU GAZE FORWARD.

•PLACE YOUR BODY WEIGHT ON THE LEG THAT YOU ARE STANDING ON. YOUR LOWER HAND

MUST BE PRESSED TO THE FLOOR SUCH THAT IT HELPS YOU MAINTAIN BALANCE. MAKE SURE

YOU FIRMLY PUSH THE SCAPULAS AND SACRUM AGAINST THE BACK OF YOUR TORSO.

BENEFITS

• STRENGTHENS ANKLES, KNEES AND LEGS

• ROOTS THIGHBONES TO HELP ALLEVIATE BACKPAIN

• STRENGTHENS ABDOMEN, BUTTOCKS AND SPINE

• OPENS CHEST AND SHOULDERS

• IMPROVES DIGESTION

• REDUCES ANXIETY, DEPRESSION

• IMPROVES BALANCE, COORDINATION

• RELIVES STRESS

CONTRAINDICATIONS

• THESE ARE SOME POINTS OF CAUTION YOU MUST KEEP IN

MIND BEFORE YOU DO THIS ASANA.

• PEOPLE WITH NECK PROBLEMS MUST CONTINUE LOOKING

STRAIGHT, KEEPING THEIR NECK LONG. DO NOT LOOK

UPWARDS.

• AVOID DOING THIS ASANA IF YOU HAVE THE FOLLOWING

PROBLEMS.

• A. MIGRAINES AND HEADACHES

B. LOW BLOOD PRESSURE

C. DIARRHEA

D. INSOMNIA

TADASANADESCRIPTION:

1.STAND 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.

PROCEDURE:

INITIAL POSE: 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).

FINAL POSE: . 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) STABILIT5. STAY HERE FOR A GOOD 10 BREATHS—OR MAKE THIS YOUR WHOLE PRACTICE!

Lovely thapa

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.

CONTRAINDICATIONS

•Low Blood Pressure (if pose held too long): as the blood may

begin to pool in the lower half of the body, causing dizziness.

•Pregnancy: keep feet hip distance, or wider, apart.

•Knock Knees: Bring heels slightly apart.

JANU SIRSANA

DESCRIPTION:

In a seated position, one leg is extended with toes pointing upward, and the other leg is bent with knee

pointing away from the straight leg and the sole of the foot in by the groin. The torso turns and folds over

the extended leg.

Janu Sirsasana is a spinal twist, as well as a forward fold. The potential is to free up constriction in different

parts of the back and to loosen the hamstrings.

Janu Sirsasana differs from Paschimottanasana in its asymmetry in the legs and hips, and in the twisting

action this asana imparts to the spine.

PROCEDURE: INITIAL POSE:

There are many variations to the practice of Janu Sirsasana. These include:

Parivrtta Janu Sirsasana (Revolved Head-to-Knee Pose) begins in the same seated leg position as Janu

Sirsanana, but with the torso revolved to face toward the bent leg, then bending sideways over the straight

leg.

Janu Sirsasana B is set up the same as Janu Sirsasana (also known as "Janu Sirsasana A") but with the

foot of the bent leg placed under the thigh of the straight leg.

FINAL POSE: Janu Sirsasana C is set up the same as Janu Sirsasana A, but with the foot of the bent leg

turned so that the heel points upward and the toes press down into the earth.

Benefits

JANUSIRSANA

Lovely thapa

BENEFITS

CONTRAINDICATIONS

• IT IS BEST TO AVOID THIS ASANA IF YOU HAVE THE

FOLLOWING PROBLEMS:

• 1. HEADACHES

2. INSOMNIA

3. LOW BLOOD PRESSURE

PARIGASANA

• DESCRIPTION: KNEEL ON THE FLOOR SUCH THAT YOUR KNEES ARE HIP WIDTH

APART AND THIGHS PARALLEL.

• STRETCH OUT YOUR RIGHT LEG TO THE RIGHT SIDE.

• PROCEDURE: INITIAL POSE: THE SOLE OF THE RIGHT FOOT SHOULD BE FLAT ON THE

FLOOR AND TOES SHOULD BE POINTED FORWARD. THE RIGHT LEG SHOULD BE

STRAIGHT WITHOUT LOCKING THE KNEE.

• PLACE THE RIGHT HAND ON THE OUTER EDGE OF THE RIGHT THIGH.

• INHALE AND BRING THE LEFT ARM OVERHEAD, AND FINGERS POINTED TOWARDS

THE CEILING WITH PALM FACING YOUR RIGHT SIDE. THE LEFT UPPER ARM SHOULD

BE CLOSE TO THE LEFT EAR THROUGHOUT.

• EXHALE WHILE BENDING FROM THE WAIST AS YOU STRETCH OUT TO THE RIGHT.

YOUR LEFT SHOULDER SHOULD BE BACK AND RELAXED AT THIS TIME.

• FINAL POSE: BRING THE RIGHT HAND DOWN THE OUTER EDGE OF THE RIGHT LEG. IT

SHOULD BE STRAIGHT BUT ELBOW SHOULD NOT BE LOCKED.

• LOOK PAST YOUR LEFT ELBOW.

• PRESS THE RIGHT FOOT INTO THE FLOOR WHILE EXTENDING OUT THROUGH THE

FINGER TIPS AND THE CROWN OF THE HEAD.

• HOLD THE POSE FOR 10 TO 20 SECONDS.

https://www.google.co.in/search?q=PARIGHASANA+IMAGES&r

BENEFITS

STRETCHES THE SIDES OF THE BODY AND MAKES THE SPINE

FLEXIBLE. TONES THE ABDOMEN AND IMPROVES

CIRCULATION.

STRETCHES THE MUSCLES JOINING THE RIBS, HELPING IN

LUNG EXPANSION THUS INCREASING THE CAPACITY OF DEEP

BREATHING. THUS HELPS ASTHMA PATIENTS.

PRECAUTIONS

•USE CAUTION IF YOU HAVE PROBLEMS WITH KNEES,

SHOULDERS OR HIPS.

CONTRAINDICATIONS

•People suffering from knee pain or

injury should avoid this pose and

practice supine or standing (lateral

bending) asanas instead.

BAKASANA

Description:

This asana is considered an arm balance. According to B.K.S. Iyengar there are two

techniques for entering into this balance. The simple method of achieving it is by pushing

up from a crouching position. The advanced method is to drop down from a head stand.

PROCEDURE: INITIAL POSE:

Stand in the position of Tadasana.

After taking the position of Tadasana, come down to the Uttanasana position.

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.

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.

Now Bend your arms a bit (as much as possible).

Attempt to carry your left leg up within the air.

Fold your knee and take a look at to rest your left knee on the outer facet of your left

arm.

FINAL POSE :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.

There ought to be acceptable distance between each your hands, so it becomes

easier for you to balance your body on your hands.

Stay steady during this position for concerning 15-20 seconds, after that slowly-

slowly release.

Repeat this process three times a day.

Jaya bharti

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.

CONTRAINDICATIONS

• 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)

• DESCRIPTION:

• LIE DOWN ON FLOOR IN SHAVASANA POSTURE.

• THEN BEND YOUR BOTH KNEE NEAR TO THE STOMACH AS MUCH AS POSSIBLE.

• PROCEDURE: INITIAL POSE:

NOW EXHALE AND PUSH YOUR BOTH KNEE TO TOUCH THE CHEST WITH BOTH HANDS BY INTERLOCKING FINGERS UNDERNEATH THE KNEE.

• FINAL POSE:

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

Lovely thapa

LYING BACKWARD BEND DHANURASANA

DESCRIPTION: 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: FINAL POSE:

• 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.

FINAL POSE: 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 BACK

• GOOD STRESS AND FATIGUE BUSTER

Contra-indication

•low blood pressure, hernia, neck injury,

•in the lower back, headache,

•mpain igraine or a recent abdominal

surgery.

http://www.dhanurasana

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

SESA.

PROCEDURE:

INITIAL POSE: 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.

FINAL POSE: 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

Lovely thapa

BALANCING BACKWARD BEND (EKA PADA URDHVA DHANURASANA)

DESCRIPTION: A MEANS ONE. PADA IS A LEG. URDDHAVA MEANS UPWARDS AND DHANU A BOW.

PROCEDURE: INITIAL POSE:

•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.

FINAL POSE: 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

http://www.eka pada urdhava dhanurasana

References

•http://www.artofliving.orga/yoga/yoga-pose

•Http://www.artofliving.org/inen/yoga/pose

•Http://www.Forward-bend-hastapadasana

•http;//www.yogajournal.com/pose