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- Titre : IIITDMKancheepuram-IDY2017-AsanasHandbook.pdf
- Submitted by : Anonymous
- Description : · Cures indigestion, acidity, gas formation and constipation, increases digestion process. · Those people who are suffering from gas problems can practice immediately after lunch or dinner. · Helps in back pain. And very beneficial in stomach disorders. · Beneficial in urinary problems. · Helps to reduce obesity.
Transcription
Indian Institute of Information Technology
Design and Manufacturing, Kancheepuram
Chennai – 600127
(An Institute of National Importance under MHRD,
Govt. of India)
CELEBRATES
Yoga for Harmony & Peace
A HANDBOOK OF
BASIC ASANAS
Sl.No.
Name of the Asana
Page No.
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SURYA NAMASKAR
PADMASANA
TADASANA
CHAKRASANA
DHANURASANA
BHUJANGASANA
HALASANA
TRIKONASANA
PASCHIMOTTANASANA
VAKRASANA
SASANGASANA
VAJRASANA
SALABASANA
SARVANGASANA
MAYURASANA
SIRSASANA
MAKRASANA
SAVASANA
1
3
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6
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1. SURYA NAMASKAR –
SALUTATION POSES
1 2 3
4 5 6
7 8 9
10 11 12
1
BENEFITS OF SURYA NAMASKAR
Every step of Surya Namaskar has its own benefit,
· It promotes balance and digestion, strengthens the
arms and the shoulder muscles, tones the spine,
promotes flexibility in back and hips also.
· It helps in blood circulation, tones abdominal
tracts, stretches back and leg muscles, stimulates
spinal nerves, and stimulates lymphatic system.
· It give strength to leg and arm muscles, increases
the flexibility in neck and shoulders areas,
· Stretches arms, shoulder, neck and back muscles,
exercises back muscles, releases tension in neck
and shoulder.
· It also benefits the Endocrine system and enables
the various endocrinal glands to function
properly. These include the thyroid, parathyroid
and pituitary glands as well as the adrenal gland,
testes and ovaries.
· It is an excellent way to manage stress and
depression. You will spend tremendous amount of
energy as you move through the two sets of poses.
2
2. PADMASANA – LOTUS POSTURE
1 2 3 4
BENEFITS OF PADMASANA
· Padmasana is the most easy and suitable asana for
contemplation and meditation.
· Padmasana is the highly preferred asana to
increase the focus of mind and concentration.
· This Asana helps to preserve vital fluids in the
body and prevents abdominal diseases
· This Asana helps to preserve vital fluids in the
body and prevents abdominal diseases
· Doing this Asana gives your mind peace, solitude
and longevity to the practitioner. It increases the
hunger and helps to relax the body.
· It can also help in stretching the ankle and knees.
This Asana is the base for all Asanas and it
strengthens the hip and knee joints of the female
and can get painless peaceful mind.
· You can reduce the unwanted fat of hip and the
thigh. This is the simplest and easiest asana which
can practice by all the age group of men and
women.
3
3. TADASANA – PALM TREE POSTURE
1 2 3 4
BENEFITS OF TADASANA
· Due to deep breathing it provides strength and
expansion to the lungs.
· This is the best exercise to increase the height and
develops and activates the nerves of the entire
body.
· It gives strength to vertebral column and heart.
Also good for regulating the menstrual cycle in
women and Cures the problems related to the
indigestion.
· Give strength to arms and legs and It reduces the
problem of flat feet.
4