Yoga

For Health
PRESENTED BY-
NANDINI GOYAL
M.sc 1 st Sem.
 01 06 11
Contents
Overview Trikonanasa Dhanurasna

02 07 12
Yogic practices Katichakrasana Makarasna

03 08
Table Of

Surya namaskar Padmasna

04 09
tadasana Yogamudrasana

05 10
hastottanasna Pashimottanasna
01 Overview
• What is Flexiblity ?

Flexibility is the ability of the joints or a group of joints and

muscles to move through a range of motion effectively
unrestricted and pair free .
There are so many benefits of flexibility and finding increased
flexing will drastically improve your quality of life in the long run.
Flexiblity may seem elusive to most reserved for those only in
sports that require it maybe it seems like something that only
few people are born with and you can't achieve it.
But that is a common misconception because anyone can
become flexible through flexibility exercises !
02 Yogic practices
to enhance flexibility

Practicing yoga and flexibility are often associated with each other
and there are plenty of benefits of being flexible as outlined below.
Yoga poses can help to enhance flexibility as the body is
encouraged to hold yoga stretches for a period of time, allowing
muscles to go deeper into the stretch. It may sometimes be
uncomfortable and can take time to notice the impact of the
stretches and greater flexibility.
Contrary to what you may see on social media the biggest benefits of
being flexible are note so that you can take photos of unachievable
photos on instagram.
• Surya namaskar or Sun salutation
Keep Fit

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Surya namaskar is a sequence of 12 powerful yoga poses Besides
being a great Courdiovasceslar workout, Surya Namaskar is also
known to have an immensely positive the body and mind.
Practicing Surya Namaskar steps is best done early morning on an
empty stomach. Each round of Sun Salutation consists of two sets
and each is composed of 12 yoga poses. You might find several
versions on how to practice the Sun salutation. Besides good health,
Surya Namaskar also provides an opportunity to express gratitude
to the sun for Sustaining life on this planet
 ⁕ Steps ⁕

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1. Stand with your feet slightly apart while keeping your
feet balanced on both feet
2. Inhale & raise your arms above your head. Interlock
your fingers with your palms facing up.

Asanas 3. Exhale & raise your shoulders towards your ears.

4. Relax all your muscles.
5. return to the starting position.

⁕ Benefits ⁕
Tadasana:-
1. May help increase height.
2. Boots mental awareness.
3. Improves Breathing.
4. Promotes weight loss.

⁕ Precautions ⁕

1. Do not practice it if you suffer from insomnia.

2. Do not over-restrain yourself.
 ⁕ Steps ⁕

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1. Stand straight with both feet together.
2. Slowing inhaling, raise both arms over the head & join
your palms.
3. Exhale, release your arms sideways to samasthithi.

Asanas 4. Softly inhale while raising your arms up & exhale

bringing them down.

⁕ Benefits ⁕
Hastottasana:- 1. Improves your digestion.
2. Improves your respiratory functions.
3. Helps with drooping shoulders.
4. Improves blood circulation of the body.

⁕ Precautions ⁕

1. Do not over-push your body while practicing it. If you

have back injury then don't practice it.
2. Don't practice hasta uttanasana if you've the following
problems or conditions: Pain in hip joints or ankle,
sciatica, abdominal hernia or spine injury.
 ⁕ Steps ⁕
1. Stand straight with your leg apart.
2. Inhale.
3. Exhale.
4. Simultaneously, slide your left arm down along your left
06
Asanas
leg tie your figures are at your ankle.
5. At this point, your right arm must be horizontal as your
head is lilted left.
6. Hold the pose with your knees & elbow straight.
7. In hale.
Trikonasana:- ⁕ Benefits ⁕
1. Increase stablity.
2. stimulates your organs.
3. Reduce stress.
4. It helps to reduce gastrites, heartbun & flatulence.
⁕ Precautions ⁕

1. Avoid practicing Trikonasana if you are suffering from

migrains.
2. People with high blood pressure should not raise their
arms.
3. Do not practice it if you are suffering from Diarrhoea.
 ⁕ Steps ⁕
1. Stand up straight. Put your feet together.
2. Keep your spine erect. Keep your shoulders straight.
3. Now keep your legs apart from each other equivalent
to your shoulders.
07
Asanas
4. As you breathe in, stretch your hand to the front, palms
of both hands faceing each other.

⁕ Benefits ⁕

Katichakrasana:- 1. Strengthens the spine, improves the flexiblity.

2. Strengthens the waist.
3. Tones up the neck, shoulder, waist & back.
4. Useful for correcting back stiffness & postural
problems of the back,spine & muscles.
⁕ Precautions ⁕

1. While twisting, don't rapidly jerk as it can overstretch

knees
2. People with high blood pressure should not do
katichakrasana at high speed.
 ⁕ Steps ⁕
1. Seat yourself down on the floor or on a mat with your
legs outstretched before you & keep your spine erect.
2. Bend your right knee 8 place it over your left leg.
3. Now, repeat the previous step with your left leg.
08
Asanas ⁕ Benefits ⁕
1. Stretches the ankles & kness.
2. calms the brain.
Padmasana:-
3. Increases awareness & attentiveness.
4. Keep the spine straight.
5. help develop good posture.

⁕ Precautions ⁕

1. People who are suffering from ankle injury should not

practice this asana.
2. If you have undergone a recent knee surgery please
avoid this asana.
3. If you have sprain in the leg, then our advise is not to
do this asana.
 ⁕ Steps ⁕
1. Tuck in the abdomen & relax the shoulders.
2. Ensure no movement below the waist.
3. Maintain this position for 6 sec. suspending the breath.
4. Inhaling, in 3 sec. gently raise the head &straighten the
09
Asanas
back to return to the starting position.

⁕ Benefits ⁕
1. Stretches the posterior muscles of the truck& the neck.
2. Improves the muscle tone & venous circulation of the
Yogamudrasana:- spinal column.
3. Lateral stretch stimulates vital areas of the colon.

⁕ Drawbacks ⁕

1. Do not perform this yoga if you have high blood

pressure, severe back pain, or any heart, knee, or eye
conditions
 ⁕ Steps ⁕
1. Bring your arms straight out to the sides & up over your
head, reaching toward the ceiling.
In Hale & draw your spine up long As you exhale, begin to
come forward, hinging at your hips.
10
Asanas
On each inhale, lengthen your spine. You may come a bit
out of your forward bend to do this.
⁕ Benefits ⁕
1. Lengthens the spine.
2. Invigorates the nervous system.
Paschimottasana:- 3. Releives stress,anxiety & mild depreeion.

⁕ Precautions ⁕

1. Modify this pose if you have an injury to your lower

back and shoulders.
2. don't face yourself in this pose.
 ⁕ Steps ⁕
1. Start with lying down in a prone position.
2. While exhaling, bend the knees & hold the toes with
your hands.
3. Slowly lift your thighs, chest & head as high as
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Asanas
possible.
4. Maintain Your body weight to lower the stomach, join
the ankles.

⁕ Benefits ⁕
Dhanurasana:- 1. Helps tone your abdominal region.
2. Tones your back & improves spinal flexibility.
3. Helps open up your chest region & facilation better
breathing.
⁕ Precautions ⁕

1. Do not practice this asana if you have undergone any

abdominal surgery recently.
2. Avoid this asana if you have problems like high blood
pressure, ulcers, migrain, headache or hernia.
 ⁕ Steps ⁕
1. Lie down on the floor on your stomach with your hands
folded under the head.
2. Place the right palm over the left palm on the ground &
place the head over the right palm in a relaxed way &
12
Asanas
close your eyes.
3. Strech the legs as far as possible.
4. Relax the whole body.
5. Relax in this posture for 2-5 mins.
⁕ Benefits ⁕
Makarasana:-
1. Stress-relieving, lower-back pain, Sciatica, asthima,
calming the mind etc.
2. It provides deep relaxation for the cles in the back &
has a positive impact on posture & alignment of the
spine.
⁕ Precautions ⁕
1. People who have experience recent trauma to that
spine or shoulder must abstain from attempting to
practice makarasna.
2. if you have serious back problems, you should not try
to perform this Yoga.
 ⁕ Steps ⁕
1. Start by kneeling on the floor.
2. Pull your knees & ankles together & point your feet in
line with your legs.
3. Exhale as you sit back on your legs.
13
Asanas
4. Put your hands on your thighs & adjust your pelris
slightly backward & forward until You are comfortable.

⁕ Benefits ⁕

Supta Vajrasana:- 1. Helping keep the mind calm & stable.

2. Curing digestive acidity & gas formation.
3. Helping to relieve knee pain.
4. helping to relieve back pain.

⁕ Precautions ⁕
1. A knee problem or have recently undergone knee
surgery.
2. A spinal cord condition, especially with the lower
vertebras.
3. Intestinal ulcers,a hernia,or any rather intestinal
problems such as an ulcer or hernia.
 ⁕ Steps ⁕
1. Lie down in sharasana.
2. Join the both legs & keep your hand with the thighs.
3. Slowly breathe in & raise the leg perpendicular to the
ground keeping the knee straight.
14
Asanas
4. Hold in the breathe & stay in this position as long as
possible.
5. breathe out & bring back your legs.
⁕ Benefits ⁕

Ardhahalasana:- 1. This yoga asana relieves constipation.

2. It improves circulation.
3. It helps strengthen thigh & calf muscles.
4. It stimulates abdominal organs.

⁕ Precautions ⁕
1. Do not practice ardhahalasana if there is a pain in knee
& back.
2. You should be a little careful while doing this, posture,
otherwise, you may get hurt.
 ⁕ Steps ⁕
1. Lie on your back with your legs straight & arms relaxed
at your sides.
2. Let your feet face to natural position & rest your palms
facing up.
15
Asanas
3. Close down your eyes, breathe naturally.

⁕ Benefits ⁕
1. Calm the mind & reduce stress.
Shavasana:- 2. Reduces headache, fatigue & anxiety.
3. Helps lower blood pressure.
4. promotes spiritual awakening & awareness of high
consciouness.
⁕ Precautions ⁕
1. Mke sure to perform it on a hard, flat surface.
2. Practice this in an environment that offers quiet &
relaxed surroundings.
3. Avoid moving your body while performing savasana.
 ⁕ Steps ⁕
1. Lie on your back with your knees bent, feet 12
inchesapart & heels touching the buttocks.
2. Now raiseyour arms & bending your elbows place your
palms on the floor besides your head above your
16
Asanas
shoulder level.
3. Now breathe in & carefully lift your far so, arching your
spine.
⁕ Benefits ⁕

Chakrasana:- 1. Tones the abdominal region

2. Cures backache.
3. Relieves stress.
4. Strenghthens your body.
⁕ Precautions ⁕
1. If you suffer from heart problems don't try this pose.
2. If you suffer from a headache, Diarrhoea, then don't try
this pose.
3. Avoid performing chakrasana if suffering from a hernia.
 ⁕ Kapalabhati-
Kapal=Forehead; Bhati=Shining
Kapal bhati assumes significance in these times of
pandemic. Here is a quick guide to understanding how the
breathe is important in revitalizing your immune system, &
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you kapal bhati helps regularize the breathe, making it
easier & smoother.
⁕ Benefits ⁕
1. Increases the metabolic rate & aids in weight loss.
Kriya:- 2. Enhances the capacity of the lungs & makes them
stronger.
3. Stimulates the abdominal organs & thus is extremely
useful to those with diabetes.
4. results in a tout & trimmed down belly.

⁕ Precautions ⁕
1. If you suffer from hypertension, then go slow & soft
with the asana.
2. Pregnant women should avoid this breathing
technique.
 ⁕ Anuloma-Viloma Pranayama-
Anulam Vilom is a specific type of pranayama or controlled
breathing I yoga. it involves holding one nostril closed
while inhaling, then holding other nostril closed while
exhaling. The process is then reversed & repeated. Its a
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form of alternate nostril breathing.

⁕ Benefits ⁕
1. Improved patience, faces & control.
Pranayama:- 2. Relief from stress & anxiety.
3. Improvements to brain, respiratory & cardiovascular
health.
4. A better overall sense of well being.

⁕ Precautions ⁕

1. Don't hold your breath forcefully.

2. Spt still while practicing this asana.
3. Increase the duration of the asana gradually.
 ⁕ Bhastrika Pranayama-
When we do any physical exercise our body demands
more oxygen, which signals the heart to pump faster, thus
raising the heartbeat But did you know that when you do
bhastrika Pranayama, you pump even more quantity of
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oxygen even without the body not asking for it Bhastrika
Pranayama is the process of rapid inhalation & exhalation
which gives a boost to the body & hence is aptly called the
Bhastrika yogic breathe of fire.

pranayama:- ⁕ Benefits ⁕
1. Great for energizing the body and mind.
2. It helps in the since, bronchities & other respiratory
issues.
3. Improved awareness, perceptive power of senses.
4. It helps balance doshas.
⁕ Precautions ⁕
1. Don't hold your breath forcefully.
2. Spt still while practicing this asana.
3. Increase the duration of the asana gradually.
 Meditation
Meditation is a practice in which an individual
uses a technique- such as mindfulness, or
focusing the mind particular object, Thought, or
activity-
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to train attention & awareness & achieve a
mentally clear & emotionally calm & stable state.
Meditation is practiced in numerous Religious
traditions. The earliest records of meditation are
found in the Upanishads & meditation plays a
salient role in the contemplative repertoire of
Jainism, Buddhism & Hinduům.
Meditation may significantly reduce stress
anxiety depression pain. & enhance peace,
perception, self-concept, & well-being. Research
is ongoing to better understand the effects of
meditation on health & Other areas.
Thank
You