ASPESS

YOGA ASSIGNMENT NAME: RAJEEV TYAGI ENROLLMENT NO.: A3013816035 SUBJECT: YOGA EDUCATION SUBMITTED TO: DR. AJIT KUMAR

• MATRIX OF ASANAS

• STANDING ASANAS

• SITTING ASANAS

• LYING ASANAS

• REFERENCES

INDEX

YOGA

ASANA

MATRIX OF ASANASSTANDING SITTING LYING

NATRAJASANA PADMASANA NAUKASANA

PARIVRTTA ARDHA

CHANDRASANA

ARDHA MATSYENDRAS

ANA

VIPARITASHALABHASAN

A

STANDING ASANA 1. NATRAJASANA

2. PARIVRTTA ARDHA CHANDRASANA

NATRAJASANA

EtymologyThe name comes from the Sanskrit words nata meaning "dancer", raja meaning "king", and asana (आसन) meaning "posture" or "seat". Nataraja is one of the names given to the Hindu God Shiva in his form as the cosmic dancer.

STEPS FOR NATARAJASANA1.Stand straight on your yoga mat and arms by

your sides.2.While inhaling bend your right leg backwards

and hold with your right ankle with right hand as shown in fig.

3.Try to move your right leg upwards as much as you can.

4.Extend your left arm straight out in front. In the beginning you can take help another person.

5.Hold this posture for 20 – 30 seconds and keep breathing normally. Now slowly come back to starting position.

6.Repeat this with left leg then right leg. Like this you can practice for 3-4 repetition.

BENEFITS OF NATARAJASANA

1.Strengthens legs hips, ankles and chest.2.Helps to reduce weight.3.Stretches the thighs, groin, and abdominal organs.4.Improves posture and your balance.5.Improves digestive system.6.Good for Improving concentration.7.Releases stress and calms the mind.

PRECAUTIONS FOR NATARAJASANA

1.Those suffering from low blood pressure should not practice Natarajana.2.In the beginning take the support of your friend to maintain proper balance.3.Doctor advice is must before practice any exercise.4.Practice under expert guidance.

PARIVRTTA ARDHA CHANDRASANA

The Sanskrit name for this pose, "Parivrtta Ardha Chandrasana" (PAHR-ee-VREE-tah ARD-uh chan-DRAHS-uh-nuh), comes from four words:•“Parivrtta” — meaning “revolved”•Ardha" — meaning "half"•Chandra" — meaning "moon"•Asana" — meaning "pose"English translations of the name vary, including "Twisting Half Moon," "Half Moon Twist," and others

PARIVRTTA ARDHA CHANDRASANA

Instructions1. Begin in Extended Triangle Pose (Utthita Trikonasana)

with your right foot facing forward and your left arm extended toward the ceiling.

2. Lower your left hand and rest it on your left hip. Turn your head to look at the floor. Bend your right knee and step your left foot about 6-12 inches closer to your right foot. Place your right hand's fingertips on the floor in front of your right foot. Press firmly into your right hand and right foot.

3. Lift your left leg while simultaneously straightening your right leg. Bring your left leg parallel to the floor and reach actively through your left heel. Stack your top hip over your bottom hip, and open your torso to the left. Extend your left arm and reach your fingertips to the sky. Gaze at your left thumb. This is Half Moon Pose (Ardha Chandrasana).

4. Turn your gaze back to the floor. Lower your left hip so it’s in line with your right hip. At the same time, bring your left hand to the floor in front of your right foot. Both front hips should now be facing the floor, and your lower back should be flat. Point your left foot’s toes straight down toward the floor.

5. Bring your right hand to your right hip. Realign your hips so they are both parallel to the floor. You might need to draw your right hip slightly back.

6. Lift strongly through your left leg. Make sure your right foot’s toes and right kneecap are pointing directly toward the top of your mat.

7. Extend your spine from the tailbone through the crown of your head.

8. Turn your upper torso to the right, twisting around your spine.

9. Reach your right arm up toward the ceiling. Turn your head and gaze up at your right thumb.

10.Hold for 5-10 breaths. To release, gently bring your right hand back to the floor. Lower your left leg and reach your left arm to the sky, coming back into Extended Triangle Pose. Inhale and press firmly through your left heel as you lift your torso. Lower your arms. Turn to the left, reversing the position of your feet, and repeat for the same length of time on the opposite side.

BENEFITS OF REVOLVED HALF MOON POSE

1. Revolved Half Moon strengthens and stretches the whole body. It builds strength in the ankles, thighs, abdomen, buttocks, and lower back. It also stretches the shoulders, chest, torso, spine, groins, hamstrings, and calves. Additionally, this pose builds stability in the core muscles, including the abdominal muscles, pelvis, and lower back. Regularly practicing Revolved Half Moon will help you develop physical and mental stamina.

2. Revolved Half Moon also improves your balance, stability, and coordination. It increases body confidence, poise, and courage. Dropping the head below the heart provides relief from stress, anxiety, and fatigue. Twisting the torso around the spine massages and cleanses the digestive organs, which aids in their ability to release toxins and waste matter. Stimulating and toning these organs also improves digestion, elimination, and metabolism.

PreCautions Of Parivrtta Ardha

Chandrasana

Do not practice Revolved Half Moon Pose if you have low blood pressure or are currently experiencing headaches, insomnia, or diarrhea. Women who are pregnant should also avoid this pose. Those with neck injuries should not turn their heads to face the top hand (in Steps 3 and 9 of the Instructions, below), but should continue looking straight ahead. Always work within your own range of limits and abilities. If you have any medical concerns, talk with your doctor before practicing yoga.

SITTING ASANA 1. PADMASANA - LOTUS

POSITION

2. ARDHA MATSYENDRASANA

PADMASANA - LOTUS POSITION

ETYMOLOGYPadmāsana means "Lotus throne" and is also a term for actual thrones, often decorated with lotus foliage motifs, on which figures in art sit.In Chinese Buddhism, the lotus position is also called the "vajra position" (Skt. vajrāsana, Ch. jīngāngzuò).[2] The traditions of Tibetan Buddhism also refer to the lotus position as the "vajra position

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.

5 BENEFITS OF THE PADMASANA (LOTUS

POSITION)

1.Improves digestion2.Reduces muscular tension and brings blood pressure under control3.Relaxes the mind4.Helps pregnant ladies during childbirth5.Reduces menstrual discomfort

CONTRAINDICATIONS OF THE PADMASANA (LOTUS POSITION)

•Ankle or knee injury: Perform this pose only with the supervision of an experienced teacher.

ARDHA MATSYENDRASANA

This asana was devised by a Yogi whose name was Matsyendra. So the Yoga Posture is named after him. But the Purn Matsyendra is difficult for the beginners to do easily. Thus the Half Spinal Twist Posture is devised. It is called the Ardh Matsyendrasana

ARDHA MATSYENDRASANA POSE

STEPS :•Kneel down with your legs together, resting on your heels.•Then sit to the right of your feet as illustrated below.•Lift your left leg over your right, placing the foot against the outside of the right knee. Bring your right heel in close to your buttocks. Keep the spine erect.•Stretch your arms out to the sides at shoulder level, and twist around to the left.•Now bring the right arm down on the outside of the left knee and hold the left foot in the right hand, placing your left hand on the floor behind you. Exhaling, twist as far as possible to the left. Look over the left shoulder.

BENEFITS :•Increase hips and spine flexibility.•Removes the wastes and improves digestion•Stimulate heart, kidneys, liver, spleen and lungs.•Open the neck, hips and shoulders.•Relieve fatigue, sciatica, backache and menstrual discomfort.•Clean the internal organs.•Releases excess toxins and heat from tissues and organs.•Energizes and stretches the backbone.

PRECAUTIONS :•Should be avoided during pregnancy and menstruation due to the strong twist in the abdomen.•People with Heart, abdominal or brain surgeries should not practice this asana. •Care should be taken for those with peptic ulcer or hernia. •Those with severe spinal problems should avoid and those with mild slipped disc can benefit but in severe cases it should be avoided.

LYING ASANA 1. NAUKASANA

2. VIPARITA SHALABHASANA

NAUKASANA (BOAT-POSE)

In Sanskrit ‘Nauka’ means ‘Boat’ and ‘Asana’ means ‘Pose’. So this asana is called as Naukasana. While practicing boat pose you will see the entire body takes a shape of a boat. This boat pose is beneficial to cure many physical disorders. Basically naukasana helps to strengthen the lungs, liver and pancreas.  Helps to increases the circulation of blood and maintain the sugar level.

DESCRIPTION

HOW TO DO NAUKASANA / BOAT

POSE•Lie on your back with your feet together and arms beside your body.•Take a deep breath in and as you exhale, lift your chest and feet off the ground, stretching your arms towards your feet.•Your eyes, fingers and toes should be in a line.•Feel the tension in your navel area as the abdominal muscles contract.•Keep breathing deeply and easily while maintaining the pose.•As you exhale, come back to the ground slowly and relax.

BENEFITS OF NAUKASANA (BOAT-POSE)

1. Helps to reduce belly fat.2. Improve the function of digestion.3. Good for developing six pack ABS.4. Regulates the function of pancreas,

liver and lungs.5. Strengthens abdominal muscles.6. Good for

diabetes patient to maintain the sugar level.

7. Improves the blood circulation.8. Strengthens the muscles of thigh,

hips, necks and shoulder.

PRECAUTIONS FOR NAUKASANA (BOAT-

POSE)1.Suffering from low or high blood pressure, hip joint pain, arthritis, severe headache, migraine,  hernia and ulcer patients should not practice naukasana (Boat pose).2.Consult a doctor first before practicing any exercise and practice under expert guidance.3.Pregnant women should not practice this boat pose.4.Avoid practicing during periods but if you are comfortable to practice then go ahead.

VIPARITA SHALABHASANA

(SUPERMAN-POSE)The Superman Posture is comparable to a flying superman high in the air. This is where this yoga stance gets its nickname.viparita = inverted/ reversed, shalabh = cicada, asana = pose/postureIt is pronounced as Vip-a-RHEETH-uh shah-lah-BHAAHS-uh-nuhThis posture is particularly helpful in strengthening your reduced back muscles

VIPARITA SHALABHASANA

(SUPERMAN-POSE)

HOW TO DO SUPERMAN POSE?1.Lie on your belly with your toes flat on the floor, chin hing on the ground.2.Keep your legs close together with your feet gently touching each other.3.Now stretch your arms bent on the front as much as you can.4.Take a deep breath in as well as currently raise your breast, arms, legs and upper legs off the flooring. So, feel the pull that is happening at both ends. Ensure that your elbows and knees are not bent.5.Keep breathing with understanding, keeping your interest on the stretch.6.As you breathe out, carefully lower your breast, arms as well as legs

BENEFITS OF SUPERMAN POSE

•Stretches as well as reinforces the muscle mass of the upper body, shoulders, arms, legs, abdomen and the lower back•Tones the abdomen as well as reduced back•Massages the back and also keeps the back supple•Helps stretch the chest•Improves blood circulation•Also workings from the mind level– when you remove, you can’t yet remain in the present now. Even if you wish to, you can not assume about any problem!•Can be an excellent workout for the abs and also stomach

CONTRAINDICTIONS

Do not exercise this yoga exercise stance if you have had an abdominal surgical procedure just recently or if you are pregnant.

REFERNCESI. www.google.comII. www.Wikipedia.comIII. www.sarvyoga.comIV. www.gyanunlimited.comV. www.artofliving.orgVI. www.naturehomeopathy.com