STANDING YOGA ASANAS (POSES)

 

1) STITHAPRATHANASANA (prayer pose)

INSTRUCTIONS :
Stand erect with feet together.
keeps palms together and place at the base of the sternum
keep the elbows and shoulders relaxed
close the eyes and remain steady.
breath normaly and try to tune yourself as in prayer

BenefitS :
* Helps in correcting posture
*Good for balance
*Proper conditioning

Limitations

Vertigo

2) GARUDASANA (Eagle Pose)

INSTRUCTIONS:

In standing position, shift the weight of the body onto the right leg and bend it slightly. Lift the left leg up bending it slightly. The body is now balanced entirely on the right leg. Cross the left leg over the right thigh and hook the top of the left foot behind the right calf. The toes of the left leg should be on the left side of the right calf. The right leg remains slightly bent. Bend both arms and raise them to chest level. Place the right arm over the left arm, and entwine the forearms, joining the palms together in front of the chest. Balance and breathe normally.
Releasing the Positions:
To release the asana, release the hands and return the arms to the side of the body. Release the left leg. Place the left foot on the ground coming back into standing position.. Practice on the other side.
Anatomical Focus:
Knees, hips, shoulders, entire spine.
Anatomical Awareness:
Do's:
Keep the upper body straight. Gaze at a fixed point in front to keep balance.
Don'ts:
Lose balance; Lift any part of the right sole off the ground.

BENIFITS :

* Strengthens and stretches the ankles and calves

* Stretches the thighs, hips, shoulders, and upper back

* Improves concentration

* Improves sense of balance

PRECAUTIONS & CONTRAINDICATIONS: 

* People suffering from arthritis should only perform this asana under expert guidance.Students with knee injuries should avoid this pose
* Theraputic Applications
Asthma
* Low backache
* Sciatica

3) VRIKSHASANA (TREE POSE)

 INSTRUCTIONS :

                                                                                                             

Stand erect with the feet together and arms alongside the body.
Shift your weight slightly onto the left foot, keeping the inner foot firm to the floor, and bend your right knee. Reach down with your right hand and clasp your right ankle.
Draw your right foot up and place the sole against the inner left thigh; if possible, press the right heel into the inner left groin, toes pointing toward the floor. 
take a deep breath in, gracefully raise your arms over your head from the side, and bring your palms together in ‘Namaste’ mudra (hands-folded position). 
Look straight ahead in front of you, at a distant object. A steady gaze helps maintain a steady balance.
Ensure that your spine is straight. Your entire body should be taut, like a stretched elastic band. Keep taking in long deep breaths. With each exhalation, relax the body more and more. Just be with the body and the breath with a gentle smile on your face.
With slow exhalation, gently bring down your hands from the sides. You may gently release the right leg.
Stand tall and straight as you did at the beginning of the posture. Repeat this pose with the left leg off the ground on the right thigh.

BENEFITS:

* This pose leaves you in a state of rejuvenation. It stretches the legs, back and    arms, and invigorates you.
* It brings balance and equilibrium to your mind.
* It helps improve concentration.
* It makes the legs strong, improves balance, and opens the hips.
* Helps those who are suffering from sciatica.

CONTRAINDICATIONS:

Avoid doing this posture if you are suffering from migraine, insomnia, low or high blood pressure (those with high blood pressure may do this pose but without raising their hands overhead, as this may further raise their blood pressure).

4) UTKATASANA (CHAIR POSE)

INSTRUCTIONS:

Stand erect with your feet slightly apart.
Stretch your hands to the front with palms facing downwards. Do not bend your elbows.
Bend the knees and gently push your pelvis down as if you are sitting in an imaginary chair.
Be comfortable or at least try to be! To get a better feel of the Chair Pose, imagine reading a newspaper or typing on a laptop as you remain seated.
Ensure that you keep your hands parallel to the ground.
Sink deeper into the chair by gradually going down but ensure that your knees don’t go beyond your toes.

BENEFITS:

* Exercises the spine, hips and chest muscles.
* Helps strengthen the lower back and torso.
* Tones the thigh, ankle, leg and knee muscles.
* Balances the body and brings determination in the mind.

CONTRAINDICATIONS:

Do not practice this yoga posture if you have chronic knee pain, arthritis, sprained your ankle; any knee problem or damaged ligaments; headache or insomnia (sleeplessness).
Take special care and proceed gently with this yoga posture during menstruation or if you have pain in the lower back. 

5) ADHOMUKHOSVANASANA (DOWNWARD DOG POSE)

INSTURUCTIONS:

Come onto the floor on your hands and knees. Set your knees directly below your hips and your hands slightly forward of your shoulders. Spread your palms, index fingers parallel or slightly turned out, and turn your toes under.
Exhale and lift your knees away from the floor. At first keep the knees slightly bent and the heels lifted away from the floor. Lengthen your tailbone away from the back of your pelvis and press it lightly toward the pubis. Against this resistance, lift the sitting bones toward the ceiling, and from your inner ankles draw the inner legs up into the groins.
Then with an exhalation, push your top thighs back and stretch your heels onto or down toward the floor. Straighten your knees but be sure not to lock them. Firm the outer thighs and roll the upper thighs inward slightly. Narrow the front of the pelvis.
Firm the outer arms and press the bases of the index fingers actively into the floor. From these two points lift along your inner arms from the wrists to the tops of the shoulders. Firm your shoulder blades against your back, then widen them and draw them toward the tailbone. Keep the head between the upper arms; don’t let it hang.
Adho Mukha Svanasana is one of the poses in the traditional Sun Salutation sequence. It’s also an excellent yoga asana all on its own. Stay in this pose anywhere from 1 to 3 minutes. Then bend your knees to the floor with an exhalation and rest in Child’s Pose.

BENEFITS:

* Calms the brain and helps relieve stress and mild depression
Energizes the body.
* Stretches the shoulders, hamstrings, calves, arches, and hands.
* Strengthens the arms and legs.
* Helps relieve the symptoms of menopause.
* Relieves menstrual discomfort when done with head supported.
* Helps prevent osteoporosis.
* Improves digestion
* Relieves headache, insomnia, back pain, and fatigue
Therapeutic for high blood pressure, asthma, flat feet, sciatica, sinusitis.

 Contraindications and Cautions:

* Carpal tunnel syndrome.
* Diarrhea
* Pregnancy: Do not do this pose late-term.
* High blood pressure or headache: Support your head on a bolster or block, ears level between the arms.

6) KONASANA I (THE ANGLE POSE)

INSTRUCTIONS

Stand erect with feet about hip width distance and arms alongside body.
Breathe in and raise the left arm up so that the fingers point towards the ceiling.
Breathe out and bend to the right and right arm slide towards feet . stay there and retain breath for 6 seconds.
Breathing in, straighten your body back up.
Breathing out, bring the left arm down.
Repeat with the right arm.

BENEFITS:

* It helps stretch the sides of the body and the spine.
* Helps in toning of arms,legs,and abdominal organs.
* Helpful in relieving back pain.
* Increases the flexibility of the spine.
* Helps those who are suffering from constipation.
* Helpful for people suffering from sciatica.

CONTRAINDICATIONS

People suffering from severe back ache or spondylitis should avoid this pose.

7) KONASANA II (THE ANGLE POSE II)

INSTRUCTIONS:

Stand with feet about 2-feet apart. Balance weight equally on feet.
Breathing in, raise your arms overhead and join the palms together, interlacing the fingers to form a steeple position. Keep the arms touching the ears.
Breathing out, bend to the right. Focus on straightening the elbows, pressing feet firmly into the ground and moving the pelvis to the left.
Hold. Feel the stretch on the side, relax in this posture. Inhale, exhale deep gentle breaths
Breathing in, return to standing position.
Breathing out, bring the arms down.
Repeat bending to the other side.

BENEFITS:

* Stretches the sides of the body and the spine.
* Tones the arms, legs, and abdominal organs.

CONTRAINDICATIONS:

People suffering from severe back ache or spondylitis should avoid this pose.

8) TRIKONASANA (TRIANGLE POSE)

INSTRUCTIONS:

Stand straight. Separate your feet comfortably wide apart (about 31/2 to 4 feet).
Turn your right foot out 90 degrees and left foot in by 15 degrees.
Now align the center of your right heel with the center of your arch of left foot.
Ensure that your feet are pressing the ground and the weight of your body is equally balanced on both the feet.
Inhale deeply and as you exhale, bend your body to the right, downward from the hips, keeping the waist straight, allowing your left hand to come up in the air while your right hand comes down towards floor. Keep both arms in straight line.
Rest your right hand on your shin, ankle, or the floor outside your right foot, whatever is possible without distorting the sides of the waist. Stretch your left arm toward the ceiling, in line with the tops of your shoulders. Keep your head in a neutral position or turn it to the left, eyes gazing softly at the left palm.
Ascertain that your body is bent sideways and not backward or forward. Pelvis and chest are wide open.
Stretch maximum and be steady. Keep taking in long deep breaths. With each exhalation, relax the body more and more. Just be with the body and the breath.
As you inhale, come up, bring your arms down to your sides, and straighten your feet.
Repeat the same on the other side.

BENEFITS:

* Strengthens the legs, knees, ankles, arms and chest
* Stretches and opens the hips, groins, hamstrings, calves, shoulders, chest and spine
* Increases mental and physical equilibrium
* Helps improve digestion
* Reduces anxiety, stress, back pain and sciatica

CONTRAINDICATIONS

Avoid doing this pose if you are suffering from migraine, diarrhea, low or high blood pressure, or neck and back injuries. Those with high blood pressure may do this pose but without raising their hand overhead, as this may further raise the blood pressure.

9) UTTHITA PARSAVAKONASANA (EXTENDED SIDE ANGLE POSE)

INSTRUCTIONS:

Stand straight. Separate your feet comfortably wide apart (about 31/2 to 4 feet).
Raise your arms parallel to the floor and reach them actively out to the sides, shoulder blades wide, palms down. Turn your left foot in slightly to the right and your right foot out to the right 90 degrees. Align the right heel with the left heel. Firm your thighs and turn your right thigh outward, so that the center of the kneecap is in line with the center of the right ankle. Roll the left hip slightly forward, toward the right, but rotate your upper torso back to the left.
Then exhale and bend your right knee over the right ankle, so that the shin is perpendicular to the floor. As you bend the knee aim the inner knee toward the little-toe side of the foot. If possible, bring the right thigh parallel to the floor.
Firm your shoulder blades against the back ribs. Extend your left arm straight up toward the ceiling, then turn the left palm to face toward your head and with an inhalation reach the arm over the back of your left ear, palm facing the floor. Stretch from your left heel through your left fingertips, lengthening the entire left side of your body. Turn your head to look at the left arm. Release your right shoulder away from the ear. Try to create as much length along the right side of your torso as you do along the left.
As you continue to ground your left heel to the floor, exhale and lay the right side of your torso down onto (or bring it as close as possible to) the top of the right thigh. Press your right fingertips (or palm) on the floor just outside of your right foot. Actively push the right knee back against the inner arm
Stay for 30 seconds to 1 minute. Inhale to come up. Push both heels strongly into the floor and reach the left arm forcefully toward the ceiling to lighten the upward movement. Reverse the feet and repeat for the same length of time to the left. 

BENEFITS:

* Strengthens and stretches the legs, knees, and ankles
* Stretches the groins, spine, waist, chest and lungs, and shoulders
* Stimulates abdominal organs
* Increases stamina

CONTRAINDICATIONS:

Avoid doing this pose if you are suffering from migraine, diarrhea, low or high blood pressure, or neck and back injuries. Those with high blood pressure may do this pose but without raising their hand overhead, as this may further raise the blood pressure.

10)  MALASANA (GARLAND POSE)

INSTRUCTIONS

Stand straight with the feet about the width of your hips apart from each other. Squat with your feet flat on the floor,
Press your elbows against your inner knees, bringing your palms to together in prayer pose and resist the knees into the elbows. This will help lengthen your front torso. Let your pelvis hang down with all your body weight. 
Hold the position for 30 seconds to 1 minute, then inhale, straighten the knees, and stand

BENEFITS

* Malasana – as its real name actually already tells - helps against constipation and brings your bowels again in the right rhythm so that the functions of your metabolism work properly.
* Malasana is especially good for pregnant women as a regular practice of this posture alleviates delivery. It helps you to open your hips and in the last days of pregnancy helps to make your baby feel the pull down.
* Stretches the ankles, groins and back 
* Tones the belly

CONTRAINDICCTIONS

People with bad knee injuries and low back injuries should avoid this posture.

11) ARDHACHANDRASANA (Half moonpose)

INSTRUCTIONS

Perform Utthita Trikonasana to the right side, with your left hand resting on the left hip. Inhale, bend your right knee, and slide your left foot about 6 to 12 inches forward along the floor. At the same time, reach your right hand forward, beyond the little-toe side of the right foot, at least 12 inches.
Exhale, press your right hand and right heel firmly into the floor, and straighten your right leg, simultaneously lifting the left leg parallel (or a little above parallel) to the floor. Extend actively through the left heel to keep the raised leg strong. Be careful not to lock (and so hyperextend) the standing knee: make sure the kneecap is aligned straight forward and isn’t turned inward.
Rotate your upper torso to the left, but keep the left hip moving slightly forward. Most beginners should keep the left hand on the left hip and the head in a neutral position, gazing forward.
Bear the body’s weight mostly on the standing leg. Press the lower hand lightly to the floor, using it to intelligently regulate your balance. Lift the inner ankle of the standing foot strongly upward, as if drawing energy from the floor into the standing groin. Press the sacrum and scapulas firmly against the back torso, and lengthen the coccyx toward the raised heel.
Stay in this position for 30 seconds to 1 minute. Then lower the raised leg to the floor with an exhalation, and return to Trikonasana. Then perform the pose to the left for the same length of time.

BENEFITS

* Strengthens the abdomen, ankles, thighs, buttocks, and spine
* Stretches the groins, hamstrings and calves, shoulders, chest, and spine
* Improves coordination and sense of balance
* Helps relieve stress
* Improves digestion

CONTRAINDICATIONS

If you have any neck problems, don't turn your head to look upward; continue looking straight ahead and keep both sides of the neck evenly long.
Headache or migraine
Low blood pressure
Diarrhea
Insomnia

12) NATRAJASANA (Lord of the dance pose)

INSTRUCTIONS

From tadasana (mountain pose), bend your right knee and grab hold of the inside (big-toe side) of your right foot with your right hand (holding the inside makes it easier to maintain external rotation in your upper arm, preventing your shoulder from rolling forward). 
Begin with your standing and bent-leg knees next to each other. Spread your right toes, and press your right hand and foot against each other to create some resistance. Kick your right foot against your hand to lift the foot up. Try to lift your foot up faster than your body comes forward. Broaden your collarbones and lift your sternum. Draw the back-leg side of your belly toward the front-leg side of your belly to prevent the hips from rolling open significantly.   extend your left arm forward, alongside your ear, with the palm facing in
Stay in the pose for 20 to 30 seconds. Then release the grasp on the foot, place the right foot back onto the floor, and repeat for the same length of time on the other side.

BENEFITS

* Stretches the shoulders and chest
* Stretches the thighs, groins, and abdomen
* Strengthens the legs and ankles
* Improves balance

CONTRAINDICATIONS

Low blood pressure

13) Tadasana (mountain pose)

INSTRUCTIONS

Stand on a firm ground, with your legs and feet joined together.
Keep your hands at your sides and look in the front.
Now, balancing yourself on the heels, raise your toes and hold it for 5-10 seconds.
Bring the toes back on the ground and move forward your pubic bone, just a bit.
Lift your chest up and out, in moderation.
Next, you need to raise up your head.
Lift the base of your skull, towards the ceiling, lengthening your neck in the process.
Putting pressure on your toes, lift your legs up, first the calves and then your thighs

BENEFITS

* Improves posture
* Strengthens thighs, knees, and ankles
* Firms abdomen and buttocks
* Relieves sciatica
* Reduces flat feet

CONTRAINDICATIONS 

Headache
Insomnia
Low blood pressure

14) PARIVRTTA PARSVAKONASANA (rIVOLVED SIDE ANGLE POSE)  

INSTRUCTIONS

Begin standing in Mountain Pose (Tadasana) with your feet hip-distance apart and your arms at your sides. Breathe deeply and evenly, calming your mind and focusing on the present moment.
Turn to the left and step your feet wide apart, about 4 to 5 feet. Turn your right foot out 90 degrees so your toes point to the top of the mat. Pivot your left foot inward at a 45-degree angle. Align your front heel with the arch of your back foot. Your pelvis and torso should face the same direction as your right toes are pointing.
Bend your right knee over your right ankle so your shin is perpendicular to the floor. Press your weight through your left heel. Inhale and raise your arms overhead. This is Warrior I (Virabhadrasana I).
Bring your palms together at your chest in prayer position (Anjali Mudra). Exhale and rotate your torso to the right. Lean your torso toward your front thigh and bring your left elbow to the outside of your right thigh.
Press your upper left arm against your thigh, then draw in your right shoulder blade to turn your chest to the right.
Then extend both arms. Reach your right fingertips to the sky and place your left hand to the mat. You can also rest your left hand on a block. Then extend your right arm over the top of your head. Your right bicep should be over your right ear and your fingertips should be reaching in the same direction your front toes are pointing.
Keep your entire body hugging tightly to the center line of your body. Work to keep your back heel, hips, spine, and head in one straight line.
Turn your gaze to the ceiling.
Extend through the crown of your head, lengthening your upper body. Draw your shoulder blades firmly into your upper back.
Keep your extended leg straight, strong, and lifting. Press firmly through the outer edge of your left foot.
Lengthen your spine further on your inhalations and twist deeper on your exhalations.
Hold for up to one minute. Then inhale to return to Warrior I, reaching both arms overhead. Then exhale and bring both hands to the mat and come into Downward Dog (Adho Mukha Svanasana). Then step your left foot between your hands, and repeat the pose for the same amount of time on the opposite side.

BENEFITS

* Strengthens and stretches the legs, knees, and ankles
* Stretches the groins, spine, chest and lungs, and shoulders
* Stimulates abdominal organs
* Increases stamina
* Improves digestion and aids elimination
* Improves balance

CONTRAINDICATIONS

Headache
High or low blood pressure
Insomnia

15) PARIVRTTA TRIKONASANA (RIVOLVED TRIANLE POSE)

INSTRUCTIONS

Start facing the long edge of the mat in a wide leg stance with the feet about 3-4 ft / 1 meter apart, heels in line with each other, toes pointing forwards.
Turn your right foot 90 degrees to point to the back (short end) of the mat and your left foot in about 45 degrees
Bring your hands to your hips and square your hips to face the back of the mat.
Make your legs strong. Engage your pelvic floor muscles and draw your lower belly in and up.
Inhale and lengthen the spine and raise the left arm up.
Exhale as you hinge from the hips to bring your upper body parallel with the floor - keep reaching the left arm forward, lengthening the spine and the back of the neck.
Place your left hand on the floor (or a block) on the outside of your right foot.
Bring your right hand onto your lower back / sacrum.
Press firmly through both feet.
Move the right sit bone backwards to stop it swinging out to the side.
Inhale lengthen the spine.
Exhale twist to the right, bringing your right shoulder over the left, raise the right arm.
If you are feeling steady turn your head to look to the side, or up to your top hand.
Stay for 5 breaths, keeping your legs strong, and pelvic floor and lower abdominal muscles engaged.
To come out of the pose, exhale as you lower your right arm and come out of the twist. Bring your hands back to your hips and inhale to come up to standing.
Pivot your feet to practice the pose on the other side.

BENEFITS

* Improves balance.
* Strengthens the legs, feet, ankles and abdominal muscles.
* Facilitates movement in the abdominal organs, helping digestion.
* Increases flexibility in the hamstrings, shoulders and upper back.
* Variations

CONTRAINDICATIONS

* Back or spine injury. Perform this pose only with the supervision of an experienced teacher or avoid it altogether. *Also avoid this pose if you have:
* Low blood pressure
* Migraine
* Diarrhea
* Headache
* Insomnia

16) UTTANASANA (STANDING FORWARD BEND POSE)

INSTRUCTIONS

Begin in Tadasana (Mountain Pose). Rest your hands on your hips, exhale, and bend forward from the hip joints rather than the waist. Draw your belly slightly in and focus on lengthening your front torso as you go deeper in Uttanasana.
            Keeping your knees straight, place your fingertips or palms on the floor beside your feet, or touch the back of your ankles with your palms. To modify this movement, cross your forearms and hold your elbows.
To help tone your thighs, press your heels into the floor, lift your sit bones toward the sky, and turn the tops of your thighs slightly inward. Let your head hang loose, releasing all tension in your back and shoulder blades.
Try lengthening the front torso a little bit more on each inhale. On each exhale, release fully into the bend. Stay in this posture for 30 seconds to 1 minute. To come out of Uttanasana, bring your hands back to your hips and rotate at the hip joints until you stand strong and tall. Do not simply roll your spine up.

BENEFITS

* 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
* Therapeutic for infertility, osteoporosis, and sinusitis

CONTRAINDICATIONS

Back injury: Do this pose with bent knees, or perform Ardha Uttanasana (pronounced ARE-dah, ardha= half), with your hands on the wall, legs perpendicular to your torso, and arms parallel to the floor.

17) ARDHA UTT ANASANA(standing half forward bend)

INSTRUCTIONS

Begin in Standing Forward Fold (Uttanasana), with your hands or fingertips on the floor at the side of each foot. You can also rest your hands on your shins, or press your palms into yoga blocks at the sides of your feet.
Inhale as you raise the front of your torso away from your thighs, straightening your elbows.
Lift your collarbones and sternum away from the floor. Reach the crown of your head forward and your tailbone behind you. You can bend your knees slightly to help straighten the torso and spine.
Press your fingertips or palms into the floor, to help lift and straighten your torso.
Lift your head slightly and gaze forward without compressing the neck. Your torso should be straight. If your back rounds, bend your knees or place your hands higher until your spine is straight.
Engage your quadriceps (the front thigh muscles) and draw them up toward the ceiling. Do not lock your knees; keep them slightly bent.
Bring your weight to the balls of your feet. Keep your hips aligned over your ankles.Slightly lift and lengthen your torso with each inhalation.Hold the pose for up to one minute.

Benefits & Contraindications as per uttanasana 

19) URDHVA HASTASANA (upword salute pose)

INSTRUCTIONS

Stand in Tadasana. Turn your arms outward (or laterally) so your palms face away from your torso and thumbs point backward. With an inhale, sweep your arms out to the sides and up toward the ceiling.
If you’re tighter in the shoulders, stop when your arms are approximately parallel to each other. But if possible without hunching your shoulders forward, press your palms firmly together by, touching the bases of your palms first, then the palms themselves, and finally the fingers.
Extend your elbows fully and reach up through your pinkies so your thumbs turn slightly down toward the crown of your head. Making sure not to compress the back of your neck, tip your head back slightly and gaze at your thumbs.Hold for a few breaths.

BENEFITS

Stretches the belly Improves digestion Stretches the shoulders and armpits Helps relieve mild anxiety

CONTRAINDICATIONS

Avoid the raised arms in this pose with shoulder or neck injuries.

20) VIRAVADRASANA I (Warrior pose I)

INSTRUCTIONS

Begin in Mountain Pose (Tadasana), standing with your feet hip-distance apart and your arms at your sides. Let your thoughts settle. Focus on the present moment. Breathe deeply and evenly, calming your mind. Draw your awareness inward. Turn to the left.
Exhale as you step your feet wide apart, about 4 to 5 feet.
Turn your right foot out 90 degrees, so your toes are pointing to the top of the mat.
Pivot your left foot inwards at a 45-degree angle.
Align your front heel with the arch of your back foot. Keep your pelvis turned toward the front of your mat.
Press your weight through your left heel. Then, exhale as you bend your right knee over your right ankle. Your shin should be perpendicular to the floor. Lift through the arches of your feet, while rooting down through your ankles.
Reach up strongly through your arms. Broaden across your belly, lengthen the sides of your waist, and lift through your chest. Keep your palms and fingers active and reaching.
You can keep your arms parallel, or press your palms together.
Gently tilt your head back and gaze up at your thumbs. Keep your shoulders dropped away from your ears. Feel your shoulder blades pressing firmly inward.
Press down through the outer edge of your back foot, keeping your back leg straight.Hold for up to one minute.
To release the pose, press your weight through your back heel and straighten your front leg. 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

* Stretches the chest and lungs, shoulders and neck, belly, groins (psoas)
* Strengthens the shoulders and arms, and the muscles of the back
* Strengthens and stretches the thighs, calves, and ankles

CONTRAINDICATIONS

High blood pressure
Heart problems
 shoulder problems should keep their raised arms parallel (or slightly wider than parallel) to each other.
 neck problems should keep their head in a neutral position and not look up at the hands. Always work within your own range of limits and abilities. 

21) VIRABHADRASANA II (Warrior pose II)

INSTRUCTIONS

Begin in Mountain Pose (Tadasana), standing with your feet hip-distance apart and your arms at your sides. Let go of distractions. Notice the quality of your breath. Draw your awareness inward, to the center of your body. Turn to the left.
Exhale as you step your feet wide apart, about 4 to 5 feet. Check to ensure that your heels are aligned with each other.
Turn your right foot out 90 degrees, so your toes are pointing to the top of the mat.
Pivot your left foot slightly inwards. Your back toes should be at a 45-degree angle.
Lift through the arches of your feet, while rooting down through your ankles.
Raise your arms to the side to shoulder height, so they’re parallel to the floor. Your arms should be aligned directly over your legs. With your palms facing down, reach actively from fingertip to fingertip.
On an exhalation, bend your front knee. Align your knee directly over the ankle of your front foot. Your front shin should be perpendicular to the floor. Sink your hips low, eventually bringing your front thigh parallel to the floor.
Make sure your front shin stays vertical. Widen your stance as needed to make sure that your knee does not move forward past your ankle.
Press down through the outer edge of your back foot, and keep your back leg straight.
Keep your torso perpendicular to the floor, with your head directly over your tailbone. Do not lean towards your front leg.
Turn your head to gaze out across the tip of your right middle finger. Broaden across your collarbones and lengthen the space between your shoulder blades. Engage your triceps. Drop your shoulders and lift your chest.
Draw your belly in toward your spine. Keep your torso open, not turned toward the front leg.
Hold for up to one minute.
To release, inhale as you press down through your back foot and straighten your front leg. 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

* Strengthens and stretches the legs and ankles
* Stretches the groins, chest and lungs, shoulders
* Stimulates abdominal organs
* Increases stamina
* Relieves backaches, especially through second trimester of pregnancy
* Therapeutic for carpal tunnel syndrome, flat feet, infertility, osteoporosis, and sciatica

CONTRAINDICATIONS

Diarrhea
High blood pressure
Neck problems: Don't turn your head to look over the front hand; continue to look straight ahead with both sides of the neck lengthened evenly.

22) VIRABHADRASANA III (Warrior pose III)

INSTRUCTIONS

Begin standing in Mountain Pose (Tadasana) with your feet hip-distance apart and your arms at your sides. Breathe smoothly and calmly, bringing your awareness to the present moment.
Turn to the left and step your feet wide apart, about 4 to 5 feet. Turn your right foot out 90 degrees so your toes point to the top of the mat. Pivot your left foot inward at a 45-degree angle. Point your pelvis and torso in the same direction as your right toes are pointing.
Bend your right knee over your right ankle so your shin is perpendicular to the floor. Raise your arms overhead with your palms facing each other. This is Warrior I (Virabhadrasana I).
Press your weight into your right foot. Lift your left leg as you lower your torso, bringing your body parallel to the ground. Your arms, still extended, will now reach forward.
Flex your left foot and reach out through your heel, as if you're pressing a wall behind you.
Keep the muscles of both legs actively engaged. Straighten your standing leg as you continue to lift the left leg, but do not lock your knees.
Work toward bringing your arms, torso, hips, and raised leg parallel to the floor. You may need to lower the hip of your raised leg slightly in order to bring your hips parallel to your mat.
Stretch your body from your fingertips all the way through your lifted heel.
Gaze at the floor a few feet in front of your body.
Hold the pose for 30 seconds. To release, exhale as you softly lower your left foot back to the floor, coming again into Warrior I. Lower your arms and step forward into Mountain Pose. Repeat the pose for the same amount of time on the opposite side.

BENEFITS

* Strengthens the ankles and legs
* Strengthens the shoulders and muscles of the back
* Tones the abdomen
* Improves balance and posture

CONTRAINDICATIONS

High blood pressure

23) PRASARITA PADOTTANASANA (wide legged forward bend)

INSTRUCTIONS

From Mountain pose, step the legs 3-4 feet apart into Five Pointed Star. With a flat back exhale forward bringing the palms to the floor under the shoulders.
2. Use the arms to pull the forehead down towards the floor, bending the elbows towards the back wall. Press into the feet, lengthening the legs to press the hips up toward the ceiling.
3. Feel the spine being pulled in opposite directions as you press the head down and lift the hips up.
4. Breathe and hold for 3-8 breaths.
5. To release, reach the arms out to the sides and inhale back up into 5 pointed star.

BENEFITS

* Strengthens and stretches the inner and back legs and the spine
* Tones the abdominal organs
* Calms the brain
* Relieves mild backache
* Contraindications: Recent or chronic injury to the legs, hips, back or shoulders.

CONTRAINDICATIONS:

Recent or chronic injury to the legs, hips, back or shoulders

24) PARIVRTTA UTKATASANA (REVOLVED CHAIR POSE)

INSTRUCTIONS

1. Begin in mountain pose(Tadasana)  Stand with your feet together, with your big toes touching. Beginners can stand with their feet hip-distance apart.
2. Inhale and raise your arms above your head, perpendicular to the floor.
3. Exhale as you bend your knees, bringing your thighs as parallel to the floor as they can get. Your knees will project out slightly over your feet and your torso will form an approximate right angle over your thighs. This is Chair Pose.
4. Lower your arms and bring your palms together in prayer position at your chest.
5. Exhaling, twist your torso to the right. Bring your left elbow to the outside of your right thigh.
6. Shift your left hip back slightly, squaring off your hips once again. Bring your knees into alignment.
7. Press your upper left arm against your thigh and draw your right shoulder blade into your back to turn your chest to the right.
8. To deepen the pose, extend both arms, reaching your right fingertips to the sky and your left fingertips to the mat. You can also place your left hand on a block.
9. Turn your gaze to the sky. If your arms are extended, gaze at your top thumb.
10. Bring your hips down even lower. Lengthen your spine even further on your inhalations and twist even deeper on your exhalations. Stack your top shoulder above your bottom shoulder. Draw your thumbs to your heart, and your heart toward your thumbs.
11. Keep your weight in your heels and keep your feet pressing firmly together.
12. Hold for up to one minute. Inhale as you return to center, reaching both arms overhead in chair pose. Straighten your legs, lifting through your arms. Exhale to release back to Tadasana. Repeat on the other side.

BENEFITS

1. It strengthens the mid- and low back and increases flexibility throughout the spine.

2.  It also tones the internal organs, including the kidneys and digestive organs.

3.  This helps with detoxification, which improves your overall health.

4. This pose also tones your thighs, buttocks, and hips. 

5. It is also helpful for improving balance, posture, endurance, and confidence.

CONTRAINDICATIONS

Do not practice Parivrtta Utkatasana if you are currently experiencing headaches, low blood pressure, or insomnia. Women who are pregnant should also avoid this pose. Always work within your own range of limits and abilities. If you have any medical concerns, talk with your doctor before practicing yoga.

25) UTTHITA HASTAPADANGUSTASANA (EXTENDED HAND TO TOE POSE)

INSTRUCTIONS

1. Begin standing in Mountain pose (Tadasana) with your feet together and arms at your sides. Breathe deeply and draw your awareness to the present moment. Let your mind be calm.
2. Shift your weight to your left foot. Very slowly, draw your right knee up toward your chest. Bring your right arm to the inside of your right thigh. Then loop your index and middle fingers around your right foot’s big toe. Place your left hand on your left hip.
3. Straighten your spine. Strongly engage your abdominal muscles and the muscles of your left leg. Straighten your left leg, but do not lock your knee.
4. On an exhalation, extend your right leg forward. Straighten your right leg as much as possible.
5. Keep both hips squared forward and keep your spine straight. Do not scrunch your neck or shoulders; keep them soft and relaxed.
6. Drop your right hip slightly so it is in line with your left hip. Bring your awareness to your midline — the line that runs directly down the center of your body.
7. Hold for 5-20 breaths. To release, draw your knee back into your chest, then slowly lower your foot to the floor. Come back to Mountain Pose. Then repeat on the opposite side for the same amount of time.

BENEFITS

1. It strengthens and stretches the legs and ankles.

2.  It deeply stretches the hamstrings (the back thigh muscles), while gently opening the hips, shoulders, and arms. 

3. This pose challenges and improves your sense of balance, which in turn develops greater concentration and focus.

CONTRAINDICATIONS

Do not practice this pose if you have a recent or chronic ankle or low back injury. Always work within your own range of limits and abilities. If you have any medical concerns, talk with your doctor before practicing yoga.

26) UTKATA KONASANA (GODDES SQUAT)

INSTRUCTIONS

1. From a standing position with the feet 3 feet apart, bend the elbows at shoulder height and turn the palms facing each other. Turn the feet out 45 degrees facing the corners of the room, and as you exhale bend the knees over the toes squatting down.

2. Press the hips forward, press the knees back. Drop the shoulders down and back and press the chest toward the front of the room. Keep the arms active, as if they were holding a big ball over your head. Look straight ahead with the chin parallel to the floor.

3. Breathe and hold for 3-6 breaths.

4. To release: inhale and straighten the legs, reaching the fingertips to the ceiling, then exhale the arms to the sides.

BENEFITS

1. This pose strengthens the entire lower body, including the glutes, hips, thighs, calves, and ankles.

 2. It opens the hips and chest, stretches the thighs, and elongates the spine.

 3. Goddess Pose helps to warm and energize the whole body. It improves balance, focus, and concentration. 

4. This pose also stimulates the respiratory and cardiovascular systems, while helping to relax the muscles of the pelvic floor.

5. Goddess Pose is also highly beneficial for women who are pregnant, as squatting can create more room in the pelvis, making pregnancy, labor, and childbirth more comfortable. 

CONTRAINDICATIONS

Do not practice this pose if you have a recent or chronic injury to the legs, hips, back, or shoulders. Always work within your own range of limits and abilities. If you have any medical concerns, talk with your doctor before practicing yoga

27) VIPARITA VIRAVADRASANA (REVERSE WARRIOR POSE)

INSTRUCTIONS

1. Begin in Mountain pose (Tadasana), standing with your feet hip-distance apart and your arms at your sides. Turn to the left and step your feet wide apart, about 4-5 feet. Align your heels.
2. Turn your right foot out 90 degrees, so your toes are pointing to the top of the mat. Pivot your left foot slightly inwards. Your back toes should be at a 45-degree angle.
3. Raise your arms to the side to shoulder-height, parallel to the floor. Your arms should be aligned directly over your legs. With your palms facing down, reach actively from fingertip to fingertip.
4. Exhale as you bend your front knee. Align your knee directly over the ankle of your front foot. Your front shin should be perpendicular to the floor. Sink your hips low, eventually bringing your front thigh parallel to the floor. This is warrior II pose
5. On your next exhalation, drop your left (back) hand to the back of your left thigh. On an inhalation, lift your right arm straight up, reaching your fingertips toward the ceiling. Your right bicep should be next to your right ear.
6. Keep your front knee bent and your hips sinking low as you lengthen through the sides of your waist. Slide your back hand further down your leg and come into a slight backbend.
7. Tilt your head slightly and bring your gaze to your right hand’s fingertips.
8. Keep your shoulders relaxed, chest lifting, and the sides of your waist long.
9. Hold for 10-20 breaths.
10. To release, inhale as you lower your arms back into Warrior II pose, Press down through your back foot and straighten your front leg. Lower your arms all the way. Turn to the left, reversing the position of your feet, and repeat for the same length of time on the opposite side.

BENEFITS

1. Reverse Warrior strengthens and stretches the legs, groins, hips, and the sides of the torso and waist.

2.  It improves flexibility in the spine, inner thighs, ankles, and chest.

3.  It also builds strength in the thighs, shoulders, and arms. 

4. Reverse Warrior increases blood flow throughout the body, which reduces fatigue and helps calm the mind. 

5. Practicing this pose regularly will build stamina and can help to relieve low back pain.

CONTRAINDICATIONS

Do not practice Reverse Warrior if you have a recent or chronic hip, knee, back, or shoulder injury. Avoid this pose if you are experiencing diarrhea or high blood pressure. Those with neck injuries should not tilt their head backward in the pose, but should remain gazing forward. Always work within your own range of limits and abilities. If you have any medical concerns, talk with your doctor before practicing yoga

28) ANUVISTASANA (Sanding Back Bend)

INSTRUCTIONS

1. From Mountain pose, place the palms on the low back/sacrum with the fingers pointed down. Press into the feet, pull up the knee caps, and squeeze the thighs and buttocks.

2. Press the hips forward and begin to arch the torso backwards. Keep the head looking forward, or if it feels safe let it drop all the way back. Use the arms to support your weight and keep the legs and buttocks engaged and strong.

3. Breathe and hold 3-7 breaths.

4. To release: keep the legs, buttocks and arms strong as you slowly inhale back up, letting the head and neck be the last to come vertical.

BENEFITS

Standing Backbend opens the front of the body, and strengthens the respiratory, cardiovascular and endocrine systems.

CONTRAINDICATIONS

Recent or chronic injury to the hips, back or neck.

29) DANDAYAMANA YOGA MUDRASANA (STANDING YOGA SEAL)

INSTRUCTIONS

1. From Mountain pose, step the legs 3-4 feet apart into Five Pointed Star. Inhale the arms behind you and interlace the fingers together. Draw the shoulder blades towards each other and lift the chest and gaze up towards the ceiling.

2. Exhale and hinge at the hips coming forward with the chest, reaching the arms up and forward.  Let the head hang relaxed from the neck.

3. Keep the arms and legs straight.  If you feel the weight back in the heels try and shift your weight forward slightly.

4. Breathe and hold for 4-8 breaths.

5. To release: keep the shoulder blades squeezed together as you inhale back up, taking a deep breath into the belly and chest. Exhale release the arms.

BENEFITS

Standing Yoga Seal improves mental functions, harmonizes the connection between the heart and mind, opens the shoulders, stretches the upper back and legs.

CONTRAINDICATIONS

Unmedicated high blood pressure, recent or chronic injury to the legs, back, neck or shoulders.

30) VIRABHADRA MUDRA (WARRIOR SEAL POSE)

INSTRUCTIONS

1. From Warrior I pose with the right leg forward, exhale the arms behind your back and interlace the fingers together. Squeeze the shoulder blades together, inhale and look up, arching the spine and opening the chest.

2. Keep the legs in a deep lunge as you exhale and hinge at the hips lowering the head and torso towards the floor. Rest the chest on top of the right thigh or bring the torso to the inside of the leg for a deeper stretch.

3. Breathe and hold for 1-5 breaths.

4. To release: A) Keep the shoulders squeezed together as you inhale and press into the legs to lift the head and torso up into Warrior I, or B) Lower the arms to the floor into High Lunge pose.

5. Repeat on the other side.

BENEFITS

Warrior Seal opens the hips, shoulders and chest while stretching and strengthening the legs.

CONTRAINDICATIONS

Recent or chronic knee, hip or shoulder injury or inflammation. Cautions: Unmedicated high blood pressure or pregnancy.

Precautions

Do not practice any Asana OR Pranayama in which you don’t feel comfortable.

Do not over do the exercises if you feel pain in your body.

Start exercises mildly and then increase the repetitions as per your capacity.

People suffering from Back pain, Slip disc OR chronic disease should only practice Yoga and other exercises under the expert supervision otherwise do not do it.

Pregnant women should only practice Yoga under the supervision of an expert, otherwise do not practice any exercise by watching videos or website material.