ASPESS

ASPESS

YOGA ASSIGNMENT

NAME: ARVIND MATHURENROLLMENT NO.: A3013816013SUBJECT: YOGA EDUCATIONSUBMITTED TO: DR. AJIT KUMAR

INDEX

WHAT IS YOGA?

WHAT IS ASANAS?

TYPES OF ASANAS

MATRIX OF ASANAS

STANDING ASANAS : HASTHPADASANA, ARDHA CHAKRASANA, TRIKON ASANA, TADASANA

SITTING ASANAS : PASCHIMOTTANASANA, EKA PADA RAJAKAPOTASANA, PARIVRTTA JANU SIRSASANA, PADANGUSTA ASANA

LYING ASANAS : HALASANA, BHUJANGASANA, PAWANMUKT ASANA, SALABHASANA

REFERENCES

WHAT IS YOGA ?THE TERM YOGA COMES FROM THE SANSKRIT WORD YUG WHICH MEANS TO JOIN,TO YOKE TOGETHER ,TO UNIFY ,TO UNITE AS ONE. SO YOGA ESSENTIALLY MEANS UNION.

WHAT IS ASANA ?ASANAISYOGAPOSE OR POSTURE OR POSITION OF THE BODY. PATANJALI IN ASHTANGAYOGA DEFINESASANASAS STEADY AND COMFORTABLE POSE. BENEFITS OFASANAS/YOGAPOSES. A HEALTHY AND PEACEFUL BODY IS THE STARTING POINT FOR ADVANCE PRACTICES.

Asanas are divided into two groups ON THE BASIS OF POSITION OF BODY.STANDING POSITION ASANASITTING POSITION ASANALYING POSITION ASANA

ON THE BASIS OF FORMATION OF OUR BODY LOOKS LIKE.CULTURAL ASANA (SANSKRITIK ASANA)MEDITATIVE ASANA( DHYANATMAK ASANA)RELAXATIVE ASANA

I. STANDING ASANAS II. SITTING ASANAS III. LYING ASANAS TYPES OF ASANAS

MATRIX OF ASANASPOSITIONSSTANDINGSITTINGLYINGFORWARD BENDHASTHPADASANAPASCHIMOTTANASANAHALASANABACKWARD BENDARDHA CHAKRASANAUSHTRASANASETU BANDH SARVANASANA

I. STANDING POSITION ASANASA. HASTAPADASANA (FORWARD BENDING)

HASTAPADASANADESCRIPTION:Hastpadasana is one of the twelve basic asanas. You must master this pose and its variations before trying the advanced Asanas.

PROCEDURE:INITIAL POSE:Stand straight with feet together and arms alongside the body.Balance your weight equally on both feet.Breathing in, extend your arms overhead.Breathing out, bend forward and down towards the feet.Stay in the posture for 20-30 seconds and continue to breath deeply.

STAY:

Keep the legs and spine erect; hands rest either on the floor, beside the feet or on the legs.On the out breath, move the chest towards the knees; lift the hips and tailbone higher; press the heels down ; let the head relax and move it gently towards the feet.Keep breathing deeply.

RETURNING POSE:

Breathing in, stretch your arms forward and up, Slowly come up to the standing position.Breathing out, bring the arms to the sides.

BENEFITS:

Stretches all the muscles of the back of the body.Invigorates the nervous system by increasing the -blood supply.Makes the spine supple.Tones the abdominal organs.

CONTRAINDICATIONS OF (HASTAPADASANA)

Back injury: People suffering from lower back injuries, Spondylitis, Cervical pain or any kind of back and spinal problems should not do this pose.

B.ARDHA CHAKRASANA (BACKWARD BENDING)

ARDHA CHAKRASANADESCRIPTION:Ardha chakrasanais an intermediate asana that can help to prepare the body and mind for deeper backbends and heart-opening postures likechakrasana(wheel pose).The name is derived from the Sanskritardha,meaning half,chakra, meaning wheel," andasana, meaning pose.

PROCEDURE :INITIAL STAGE:Stand straight with feet together and arms alongside the body.Balance your weight equally on both feet

STAY:

Breathing in, extend your arms overhead, palms facing each other.

RETURNING STAGE:

Breathing out, gently bend backwards pushing the pelvis forward, keeping the arms in line with the ears, elbows and knees straight, head up, and lifting your chest towards the ceiling. Hold.Breathing in, come back up.Breathing out, bring the arms down and relax.

BENEFITS :

Stretches the front upper torso.Tones the arms and shoulder muscles.

CONTRAINDICATIONS OF (ARDHA CHAKRASANA)

Those with serious hip or spinal problems should avoid this asana as well as those with high blood pressure and brain ailments.Peptic or duodenal ulcers and hernia patients should avoid this pose.Pregnant woman should avoid this pose.

II. SITTING POSITION ASANASA. PASHCHIMOTTAN ASANA (FORWARD BENDING)

CREDITS:NEETU RANA

PASCHIMOTTANASAN

DESCRIPTIONThe word Paschim literally means west, Uttana means stretched out and asana is pose. Here the word paschim (west) doesnt mean the west siderather it indicated the back of the body. The back of body is referred as paschim here. Hence a posture in which back of the body or spine is stretched out is called paschimottanasana (forward bend pose).

PROCEDURE :INITIAL STAGE Sit up with the legs stretched out straight in front of you on the floor.Keep the spine erect and toes flexed towards you.Bring your respiration to normal.

STAY:

Place your hands on your legs, wherever they reach, without forcing. If you can, take hold of your toes and pull on them to help you go forward.Breathing in, lift your head slightly and lengthen your spine.Breathing out, gently move the navel towards the knees.

RETURNING POSE:

Stretch the arms out in front of you.Breathing in, with the strength of your arms, come back up to the sitting position.Breathe out and lower the arms.

BENEFITS :

Stretches the whole spine specifically lower back, hamstring and hips.Massages and tones the abdominal and pelvic organs.Improves the circulation.Stretches and strengthens the calf and thigh muscles.

PRECAUTIONS :

A person who suffers from slipped disc and sciatica should not practice this powerful asana. Anyone who has asthma can avoid the practice of this yoga pose. If you are pregnant, avoid this yoga pose as it puts stress on the womb.

B.USHTRASANA (BACKWARD BENDING)

INTRODUCTION :Ushtrasana pose known ascamel pose. In Sanskrit ushtra means Camel. The body looks like the shape of camel so it is called asUshtrasana

PROCEDURE :INITIAL STAGESit on knees and bend backwards.

RETURNING STAGEHold right ankles or heel with right hand and left ankle or heel with left hand.Now bend your neck and head backwards as much as you can and push waist area slightly forward.Breathing should be normal for 6 to 10 seconds in this position.After 6 to 10 seconds return to the first position by bending forward. Release your hands from heels. This is your one round of Ushtra Asana. Repeat this for some more rounds.USHTRASANA

BENEFITS :Helps to increase chest size and lungs capacity.Brings flexibility in chest, abdomen and neck.Stimulates abdomen organs.Improve the function of the respiratory system. Beneficial for Asthma patient..

http://eyogaguru.com/wp-content/uploads/2013/09/camelpose-ushtrasana.jpgPRECAUTIONS :Those having problems related to neck, knee and back injury should not perform this asana.Lower back pain patients should avoid this asana.Person suffering from high or low blood pressure and migraine should avoid this asana

III. LYING POSITION ASANASA. HALASANA (FORWARD BENDING LYING)

CREDITS: NEETU RANA

HALASANADESCRIPTION:This pose prepares the field of the body and mind for deep rejuvenation. Halasana is pronounced as hah-LAHS-uh-nuh.ParsvaHalasanais an advanced variation of the Halasana.

PROCEDURE:INITIAL POSE: Lie on your back with your arms beside you, palms downwards. As you inhale, use your abdominal muscles to lift your feet off the floor, raising your legs vertically at a 90-degree angle.

STAY:

Continue to breathe normally and supporting your hips and back with your hands, lift them off the ground.Allow your legs to sweep in a 180-degree angle over your head till your toes touch the floor. Your back should be perpendicular to the floor. This may be difficult initially, but make an attempt for a few seconds.

RETURNING POSE:

Hold this pose and let your body relax more and more with each steady breath.After about a minute (a few seconds for beginners) of resting in this pose, you may gently bring your legs down on exhalation.

BENEFITS:

Strengthens and opens up the neck, shoulders, abs and back muscles.Calms the nervous system, reduces stress and fatigue.Tones the legs and improves leg flexibility.Stimulates the thyroid gland and strengthens the immune system.Helps women during menopause.

CONTRAINDICATIONS:

Avoid practicing Plow Pose(Halasana)if you have injured yourneckor are suffering fromdiarrheaandhigh blood pressure.Ladies should avoid practicingPlow Pose

B.Setu Bandha Sarvangasana(Backward Bending Lying)

DESCRIPITION:

Setu Bandha Sarvangasanais anAsana. It is translated asSupported Bridge PosefromSanskrit.The name of this pose comes from "setu" meaning "bridge", "bandha" meaning "bound", "sarvanga" meaning "full body", and "asana" meaning "posture" or "seat

PROCEDURE:

INITIAL POSE: Lie on your back with your knees bent and feet on the floor. Extend your arms along the floor, palms flat. Press your feet and arms firmly into the floor. Exhale as you lift your hips toward the ceiling.STAY:

Draw your tailbone toward your pubic bone, holding your buttocks off the floor. Do not squeeze your glutes or flex your buttocks. Roll your shoulders back and underneath your body. Clasp your hands and extend your arms along the floor beneath your pelvis. Straighten your arms as much as possible, pressing your forearms into the mat. Reach your knuckles toward your heels.

RETURNING POSE:Keep your thighs and feet parallel do not roll to the outer edges of your feet or let your knees drop together. Press your weight evenly across all four corners of both feet. Lengthen your tailbone toward the backs of your knees.Hold for up to one minute. To release, unclasp your hands and place them palms-down alongside your body. Exhale as you slowly roll your spine along the floor, vertebra by vertebra. Allow your knees to drop together.

SETU BANDHA SARVANGASANA

BENEFITS:Stretching exercise for hips, neck, spine, and chest strengthens the spinal muscles, hamstrings, buttocks and back muscles.This pose helps in controlling the central nervous system, and acts as a remedy to depression.It enhances digestive system and stimulates abdominal organs.It gives relief to women suffering from menopausal symptoms.The back-bend poses help reduce the headache and back pain.Doing the pose before going to bed, can get you some sleep at night, even if you have insomnia.Like many other poses, it also improves your blood circulation.It may be beneficial in curing hypertension, clog sinus, asthma and osteoporosis.It gives work to quads, hamstrings and calves.It provides relief against abdominal cramps.This exercise will help in healing the prolapsed uterus, and it also controls the menstrual flow.CONTRADICATION:

These exercises should not be performed in case of neck or knee injury.Never try this pose during pregnancy.It is always recommended to perform under the guidance of a trainer.Please consult a doctor in-case of injury or back pain.

REFERENCESwww.google.comwww.Wikipedia.comwww.sarvyoga.comwww.gyanunlimited.comwww.artofliving.orgwww.naturehomeopathy.com