Yoga

IMPORTANT YOGA ASANAS
PADMASNA (Lotus Position)

Padma = Lotus, asana = posture or pose or 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 digestion
2.Reduces muscular tension and
brings blood pressure under control
3.Relaxes the mind
4.Helps pregnant ladies during
childbirth
5.Reduces menstrual discomfort.
TRIKONASANA How to do Trikonasana Yoga
1. Stand straight with your feet about 3.5 to 4 feet apart

Trikona - Triangle; Asana - Pose
2. Turn your right foot out 90 degrees and your left foot in by 15 degrees
3. Align the center of your right heel with the center of your left foot's arch
Inhale deeply
4. Raise your right hand straight above your head, parallel to your right ear
Exhale and bend your torso at the waist, to your left side
5. At the same time, slide your left arm down along your left leg till your fingers
are at your ankle.
6. Your right arm must be horizontal as your head is tilted left
7. Hold the pose with your knees and elbows straight
8. Hold the position for 30 seconds
9. Inhale and slowly come up

Trikonasana Benefits (Triangle Pose Yoga)
1.Strengthens the legs, knees, ankles, arms

and chest
2.Stretches and opens the hips, groins,

hamstrings, calves, shoulders, chest and spine
3.Increases mental and physical equilibrium
4.Helps improve digestion

5.Reduces anxiety, stress, back pain and
sciatica
How to do Dhanurasana (Bow Pose)
DHANURASANA (BOW 1. Lie on your stomach with your feet slightly apart and
forehead on the floor
POSE) 2. Bend your knees and bring your feet up behind you
Stretch your arms backward and grab your ankles.
3. Inhale and raise your chest, thighs, and head as high

as possible
4. Try to keep your body weight on your lower abdomen
5. Join your ankles, look up, and breathe normally
6. Hold the pose for 12–15 seconds
7. Slowly return to the starting position

Benefits of Dhanurasana (Bow Pose)
•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 the back

How to do Sarvangasana (Shoulder Stand)
SARVANGASANA 1.Lie on your back with your feet together and hands by your sides
2.Lift your knees, buttocks, and back simultaneously to raise your

shoulders
3.Lift your heels while keeping your legs tight
4.Support your back with your hands
5.Bend your elbows and move your hands up your back toward your
shoulder blades
6.Straighten your back and legs while pressing your elbows down to the
floor and your hands into your back
7.Keep your weight on your shoulders and upper arms, not your head and
neck
8.Hold the pose for 30 seconds to three minutes while breathing in
Benefits of Sarvangasana (Shoulder
Stand)
•Stimulates the
thyroid and parathyroid glands and
normalizes their functions
•Strengthens the arms and shoulders and
keeps the spine flexible
•Nourishes the brain with more blood
•Stretches the heart muscles by returning
more venous blood to the heart
•Brings relief from constipation, indigestion
and varicose veins
BHUJANGASANA How to Do
(COBRA POSE)
1. Lie on your stomach with your forehead on the ground,
toes stretched out, and legs together
2. Place your palms on the floor, just below your shoulders,

with your thumbs under your armpits
3. Inhale deeply, press your palms into the floor, and slowly
raise your upper body off the ground
4. Lift your chest and hips, but keep your pelvis on the floor
5. Hold your breath for a few counts while staying in this

position
6. Exhale and lower your body back to the ground
Benefits of Bhujangasana
•Stimulates abdominal organs

•Soothes sciatica
•Improves posture
•Reduces belly fat
•Unblocks chakras
•Rejuvenates the heart
•Elevates mood
VRIKSHASANA (THE TREE POSE)
1.Stand upright with your arms by your sides.
2.Lift your left leg and fold your left knee.
3.Place your left knee on your right thigh, as high as possible.
4.Shift your weight to your right leg.
5.When you feel balanced, lift your arms straight above your head.
6.Hold the pose while taking a deep breath periodically.
7.Separate your palms after lowering your arms to chest level.
8.Return to a standing position by straightening your right leg.

9.Repeat the posture with your right leg
Halasana (Plow-Pose) 1.Lie on your back with your legs close together and chin tucked
in
2.Inhale and lift your legs up to 90 degrees, without bending your
knees
3.Exhale and roll your pelvis off the floor, moving your legs back
toward your head
4.Slowly lower your legs over your head, toward the floor, until
your toes touch the floor behind your head
5.Place your hands on your lower back for support, with your
pinky fingers on either side of your spine and fingers pointing up
6.Walk your hands up your spine to elevate your spine
7.Keep your knees firm but relax your calf muscles
8.Breathe evenly and maintain the posture for about 30 seconds
Benefits of Halasana
1.Halasana strengthens and opens
up the neck, shoulders, abs and
back muscles.
2.Calms the nervous system,
reduces stress and fatigue.
3.Halasana also tones the legs and
improves leg flexibility.
4.Stimulates the thyroid gland and
strengthens the immune system.
5.Helps women during menopause.

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IMPORTANT YOGA ASANAS

PADMASNA (Lotus Position)

1.Sit on the floor or on a mat with legs stretched out in front of

3.Now, repeat the same step with the other leg.

5.Keep the head straight and spine erect.

6.Hold and continue with gentle long breaths in and out.

1. Stand straight with your feet about 3.5 to 4 feet apart

6. Your right arm must be horizontal as your head is tilted left

7. Hold the pose with your knees and elbows straight

8. Hold the position for 30 seconds

9. Inhale and slowly come up

1.Strengthens the legs, knees, ankles, arms

2.Stretches and opens the hips, groins,

3.Increases mental and physical equilibrium

4.Helps improve digestion

3. Inhale and raise your chest, thighs, and head as high

4. Try to keep your body weight on your lower abdomen

5. Join your ankles, look up, and breathe normally

6. Hold the pose for 12–15 seconds

7. Slowly return to the starting position

•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 the back

2.Lift your knees, buttocks, and back simultaneously to raise your

3.Lift your heels while keeping your legs tight

4.Support your back with your hands

2. Place your palms on the floor, just below your shoulders,

5. Hold your breath for a few counts while staying in this

•Stimulates abdominal organs

2.Lift your left leg and fold your left knee.

3.Place your left knee on your right thigh, as high as possible.

4.Shift your weight to your right leg.

7.Separate your palms after lowering your arms to chest level.

8.Return to a standing position by straightening your right leg.

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