Vrushasana (Bull Pose)

‘vrusha’ means a bull. An aspirant performs this asana resembles the image of manliness. He is believed to be a ‘man-bull’ and so this asana is called vrushasana. Physical flaccidity in a young body is a sign of old age. It indicates physical weakness. This asana helps to preserve youth.

Procedure for Vrushasana (Bull Pose):

• Bend the right leg at the knee and place the heel under the anus. 
• Place the left knee on the right knee in such a way that the left heel touches the right thigh. 
• Sit erect and place the palm of the right hand on the knee. 
• Then place the palm of the left hand on it. 
• Breathe in the normal way. 
• Direct your sight and attention to the navel.

Advantages of Vrushasana (Bull Pose):

• It stimulates blood-circulation making the body energetic and the mind peaceful.
• It makes the respiratory system function in a proper order.
• It cures diseases such as waste of semen, gas-trouble, nocturnal discharges, indigestion, lumbago, insomnia, cardiac trouble, asthma and dysentery.
• It awakens Kundalini Shakti which enters the mouth of the Sushumna.
• It strengthens all the muscles of the body.

Therapeutics:

• Respiratory Disorder
• Digestive disorder
• Gas-trouble
• Insomnia
• Asthma
• Dysentery
• Cardiac trouble
• Rheumatism
• Joint Pain
• Spinal Disorders
• Constipation
• Backache
• Weight Loss

             Yoga Asanas on Sitting Positions

             Yoga Asanas on Head Positions

             Yoga Asanas on Supine Positions

             Yoga Asanas on Hand Positions

             Yoga Asanas on Abdominal Positions

             Yoga Asanas on Leg Positions

             Yoga Asanas on Kneeling Positions

Supta Vajrasana (Supine Thunderbolt Pose)

Supta Vajrasana is similar to Ardha Shavasana. It can be placed in the category of Matsyasana. One should practise it only after one master Vajrasana. Compared to Vajrasana, Supta Vajrasana requires more strength and flexibility of the spine.

Procedure for Supta Vajrasana (Supine Thunderbolt Pose):

• Attain Vajrasana.
• Then with the support of the elbows lie with the back on the ground.
• The back should touch the ground.
• Interlace the arms and put them on the chest.
• Tilt the head as far back as possible.
• Hold this position for eight to ten seconds.
• In the beginning, the back may not wholly touch the ground.
• The lower part of the back may remain in a raised position.
• A few days’ practice will enable one to practise this asana correctly.
• This asana can be practiced three or four times a day.

Advantages of Supta Vajrasana (Supine Thunderbolt Pose):

• This asana helps to remove certain defects of the spine. As the spine is arched backwards in this asana, it removes a hunch, if any. The spine becomes flexible and elastic.
• The regular practice of this asana awakens and sublimates Kundalini Shakti.
• This asana exercises and activates the thorax, the spine and the neck.
• It stimulates the secretion from all the glands and makes the glands active with the result that one feels healthy and joyful.
• It strengthens the joints and the muscles of the legs.
• One who suffers from diabetes can derive benefits by practicing this asana because this asana activates all the cells of the pancreas. The pancreas gets an increased blood supply and therefore begins to function normally.
• It alleviates the disorders of the abdominal organs, the liver, the kidney, the spleen, etc. and strengthens them.
• It is a sure remedy for indigestion, gas-trouble, constipation and piles.

Therapeutics:

• Spinal Disorders
• Rheumatism
• Joint Pain
• Backache
• Constipation
• Digestive disorders
• Piles
• Gas-trouble
• Weight Loss

             Yoga Asanas on Sitting Positions

             Yoga Asanas on Head Positions

             Yoga Asanas on Supine Positions

             Yoga Asanas on Hand Positions

             Yoga Asanas on Abdominal Positions

             Yoga Asanas on Leg Positions

             Yoga Asanas on Kneeling Positions

Yoga Asanas on Kneeling Positions

• Vajrasana(Diamond Pose)

• SuptaVajrasana (Supine Thunderbolt Pose)

• Bhoo-Namana-Vajrasana(Thunderbolt Pose)

• Ushtrasana(Camel Pose)

• Vrushasana(Bull Pose)

             Yoga Asanas on Sitting Positions

             Yoga Asanas on Head Positions

             Yoga Asanas on Supine Positions

             Yoga Asanas on Hand Positions

             Yoga Asanas on Abdominal Positions

             Yoga Asanas on Leg Positions

             Yoga Asanas on Kneeling Positions

Utkatasana (Chair Pose)

Utkatasana is considered to be one of the best asanas. It strengthens the toes and the joints and the muscles of the feet. There are two ways to perform this asana. Both the techniques have been explained below.

Procedure for Utkatasana (Chair Pose):

Technique-I:

• Stand with the legs together.
• Raise the body on the heels and bring the arms straight over the head and join the palms.
• Then slowly lower the trunk.
• This asana does not require much strength to practice it.
• An aspirant should only know how to balance the body.
• One who is slim but has a strong physique can practice this asana with ease and comfort.

Technique-II:

• Stand with the arms by the sides.
• Lift the body five to seven cms above the floor and balance it on the toes.
• Slowly lower the trunk and sit on the soles.
• The body will balance on the front part of the feet.
• The hips will touch the heels.
• Hold this position for eight to ten seconds.
• This asana is very useful in the practice known as ‘Bastikriya’.
• Slowly increase the duration of the practice of this asana.
• The limit is three minutes.

Advantages of Utkatasana (Chair Pose):

• This asana strengthens the muscles of the wrists and the feet.
• It beneficial to those who suffer from elephantiasis.
• It gives sufficient exercise to all the joints and the muscles of the legs.
• It closes the exits of the ‘Ida’ and ‘Pingla’ nadis and life force (energy) begins to flow into the ‘Sushumna’.
• The regular practice of this asana awakens Kundalini Shakti.
• It cures fistula, dropsy, constipation, abdominal disease, impurification of blood, skin disease, flatulence, heart-trouble, arthritis and other diseases.

Therapeutics:

• Elephantiasis
• Joint Pain
• Rheumatism
• Spinal Disorders
• Backache
• Arthritis
• Skin diseases
• Constipation
• Digestive disorders
• Weight Loss

             Yoga Asanas on Sitting Positions

             Yoga Asanas on Head Positions

             Yoga Asanas on Supine Positions

             Yoga Asanas on Hand Positions

             Yoga Asanas on Abdominal Positions

             Yoga Asanas on Leg Positions

             Yoga Asanas on Kneeling Positions

Santulasana (Balancing Pose)

In this asana, one has to balance the body on one leg, hence it is called Santulanasana.

Procedure for Santulasana (Balancing Pose):

• Stand straight and erect on the ground.
• Keep the body straight and erect.
• Look straight.
• Keep the arms on the sides.
• Bend either leg at the knee, keeping the knee facing downwards and the heel upwards.
• Hold the foot of this leg with the corresponding hand.
• Rise the other arm close to the ear.
• Hold this position for eight to ten seconds.
• Repeat this exercise with the leg.
• In the beginning, practice this exercise four times a day.
• Later, it can be practiced six times a day.

Advantages of Santulasana (Balancing Pose):

• This asana exercises every joint of the body.
• It alleviates the pain in the joints.
• It properly exercises the ankles, the knees and the fingers. The exercise teaches on how to maintain balance on one leg.

Therapeutics:

• Rheumatism
• Joint Pain
• Spinal Disorders
• Backache
• Digestive disorders
• Weight Loss

             Yoga Asanas on Sitting Positions

             Yoga Asanas on Head Positions

             Yoga Asanas on Supine Positions

             Yoga Asanas on Hand Positions

             Yoga Asanas on Abdominal Positions

             Yoga Asanas on Leg Positions

             Yoga Asanas on Kneeling Positions

Natarajasana (Lord of the Dance Pose)

The posture of the body while practicing this asana resembles Nataraja. So this asana is called Natarajasana. The pose inspires one to go ahead and work.

Procedure for Natarajasana (Lord of the Dance Pose):

• Stand erect with both the legs straight.
• Keep the arms straight by the sides and look straight.
• Bend either leg at the knee and raise it backwards.
• Hold the foot with the corresponding hand.
• Stretch the other arm in the opposite direction and look straight in that direction.
• Hold the position for eight to ten seconds.
• Repeat the exercise standing on the other leg.
• In the beginning, this asana can be practiced four times a day.
• Later, it can be practiced six times a day.

Advantages of Natarajasana (Lord of the Dance Pose):

• This asana exercise to the shoulders, the hips, the knees, the ankles, the palms, the fingers and the spine.
• It relieves the pain in the waist and makes the waist flexible.

Therapeutics:

• Rheumatism
• Joint Pain
• Spinal Disorders
• Backache
• Digestive disorders
• Weight Loss

             Yoga Asanas on Sitting Positions

             Yoga Asanas on Head Positions

             Yoga Asanas on Supine Positions

             Yoga Asanas on Hand Positions

             Yoga Asanas on Abdominal Positions

             Yoga Asanas on Leg Positions

             Yoga Asanas on Kneeling Positions

Vatayanasana (Horse Face Pose)

In this asana, the body remains in a half standing position with the support of the heel of one leg and the knee of the second leg. The body assumes the pose worshiping God.

Procedure for Vatayanasana (Horse Face Pose):

• Stand erect.
• Hold the left leg and place the heel on the thigh or at the root of the genitals.
• Let the left knee slowly touch the ground.
• Keep the position of the arms as shown in the figure. 
• Then as in Garudasana entwine the hands and assume ‘Namaskara-Mudra’ as shown in the figure.
• Look straight. Inhale slowly.
• Take the position in which the knee of the bent leg touches the right heel.
• Then slowly come to standing position and repeat the exercise with the second leg.

Advantages of Vatayanasana (Horse Face Pose):

• This asana strengthens the legs. It removes the pain in the ankles and the knee-joints.
• This asana can be practiced for praying to God.

Therapeutics:

• Rheumatism
• Joint Pain
• Spinal Disorders
• Backache
• Digestive disorders
• Weight Loss

             Yoga Asanas on Sitting Positions

             Yoga Asanas on Head Positions

             Yoga Asanas on Supine Positions

             Yoga Asanas on Hand Positions

             Yoga Asanas on Abdominal Positions

             Yoga Asanas on Leg Positions

             Yoga Asanas on Kneeling Positions

Vrukshasana (Tree Pose)

‘vruksha’ means a tree. In this asana, the body assumes the shape of a tree. So it is called Vrukshasana.

Procedure for Vrukshasana (Tree Pose):

• Stand on either leg.
• If difficulty is experienced to balance the body on one leg, take the support of a wall.
• Bend the other leg at the knee and place its heel at the root of the thigh of the former leg as shown in the figure.
• Join the palms and raise the arms straight over the head as if you are making an obeisance to the sky.
• Straighten the elbows. Inhale slowly. Hold this position for about ten seconds. Then repeat the pose, standing on the other leg.
• This exercise can be practiced four to six times a day.

Advantages of Vrukshasana (Tree Pose):

• The pose tones up all the joints of the body.
• It supplies blood to the blood vessels of the toes, the knees, the elbows, etc. insufficient quantity.
• The hands and the leg become flexible by the practice of this asanas. It makes the chest shapely.

Therapeutics:

• Rheumatism
• Asthma
• Respiratory Disorders
• Spinal Disorders
• Backache
• Digestive disorders
• Constipation
• Gas trouble
• Weight Loss

             Yoga Asanas on Sitting Positions

             Yoga Asanas on Head Positions

             Yoga Asanas on Supine Positions

             Yoga Asanas on Hand Positions

             Yoga Asanas on Abdominal Positions

             Yoga Asanas on Leg Positions

             Yoga Asanas on Kneeling Positions

Tarasana (Star Pose)

While practicing this asana, the body assumes the posture of a star. So it is called Tarasana. For better understanding, three exhibits of three different stages of this asana have been indicated below.

Procedure for Tarasana (Star Pose):

• Stand straight making an angle of 45^o between the feet. 
• Keep the arms in front of you. 
• Keep the palms facing each other and stretch the arms in the in the line with the shoulders. 
• Then keep the palms downwards facing the ground and stretch the arms on the sides in the line with the shoulders. 
• Then bring the arms upwards and keep the palms facing each other. 
• Hold the position for two seconds at each stage. 
• After completing the third stage, bring the body to its original position. 
• Repeat this asana three to four times. 
• With repeated practice, this asana can be practiced six times daily.

Advantages of Tarasana (Star Pose):

• This asana strengthens the lungs and the chest. It is very much beneficial to those who suffer from asthma.
• It activates the respiratory system.
• It expands the chest and makes it shapely
• The regular practice of this asana helps to increase the height of the body to some extent.

Therapeutics:

• Asthma
• Respiratory Disorders
• Increase Height
• Spinal Disorders
• Backache
• Digestive disorders
• Constipation
• Gas trouble
• Rheumatism
• Weight Loss

             Yoga Asanas on Sitting Positions

             Yoga Asanas on Head Positions

             Yoga Asanas on Supine Positions

             Yoga Asanas on Hand Positions

             Yoga Asanas on Abdominal Positions

             Yoga Asanas on Leg Positions

             Yoga Asanas on Kneeling Positions

Trikonasana (Triangle Pose)

When the final position is struck in this Yogic exercise, the body of the performer resembles a triangle, hence the name Trikonasana. The figures of its four positions have been seen in figures to explain the right technique of this asana.

Procedure for Trikonasana (Triangle Pose):

• Stand erect keeping a distance of about 75 cms between the feet.
• Stretch the arms sideways.
• Then raise them to the level of the shoulders.
• Let he palms face the ground. Stand erect.
• Then bed the trunk to the left side and touch the left toes with the left hand. Stretch the right arm upwards and straighten it.
• Keep the eyes fixed on the right arm.
• Bring the left hand near the left toe.
• Keep the left hand in the same position and rotate the right arm from over the waist and bring it to the right toes with the right hand.
• This is the final position of Trikonasana.
• Rest for five to ten seconds and repeat this exercise with the right arm downside and the left arm upside.
• Hold each position for two seconds.
• Practice this asana four or five times a day.

Advantages of Trikonasana (Triangle Pose):

• This asana relieves the stiffness of the neck.
• It relieves the pain in the joints of the neck and the shoulders. It also exercises the spinal cord, the hips, the thighs, the arms and the fingers.
• It makes the spine flexible and develops the mental power. This asana is also beneficial to the eyes.

Therapeutics:

• Spinal Disorders
• Backache
• Rheumatism
• Weight Loss
• Digestive disorders
• Constipation
• Gas trouble 

           

             Yoga Asanas on Sitting Positions

             Yoga Asanas on Head Positions

             Yoga Asanas on Supine Positions

             Yoga Asanas on Hand Positions

             Yoga Asanas on Abdominal Positions

             Yoga Asanas on Leg Positions

             Yoga Asanas on Kneeling Positions

Chakrasana (The Wheel Pose)

In practicing this asana, the spine is twisted in such a way that the body forms a semicircular shape, hence his asana is called’ Chakrasana’. It resembles a rainbow.

Procedure for Chakrasana (The Wheel Pose):

• Lie flat on the back.
• Draw the legs in till the heels are close to the hips and the soles touch the ground.
• The gap between the legs should be of four to six inches.
• Bend the arms at the elbows and place them on the ground on either side of the head.
• Raise the body from the waist to the hind part of the head as shown in the image 2 and 3 and breathe in the normal way.
• Tilt the head backwards as far as possible.
• Keep the hands straight.
• Keep the body steady.
• Do not shift either the arms or legs from their positions.
• Raise the back as far as it allows it to do.
• Remain in this position for about a minute.
• Then inhale and lower the body to the ground and bring it to the original position. Then breathe normally.

Advantages of Chakrasana (The Wheel Pose):

• Through this asana, an aspirant can make his spine quite elastic. Elasticity of the spine preserves youth for a very long time.
• This asana is an adjunct to Sarvangasana. When a ling turn of Sarvangasana gives one a cramped neck or pain in the shoulders, a turn of Chakrasana helps to remove it. The reason is that the twist is on the backside.
• This asana has all the benefits of Dhanurasana, Shalabhasana and bhujangasana.

Therapeutics:

• Backache
• Rheumatism
• Digestive disorders
• Gas trouble
• Weight Loss
• Constipation

             Yoga Asanas on Sitting Positions

             Yoga Asanas on Head Positions

             Yoga Asanas on Supine Positions

             Yoga Asanas on Hand Positions

             Yoga Asanas on Abdominal Positions

             Yoga Asanas on Leg Positions

             Yoga Asanas on Kneeling Positions

Garudasana (The Eagle Pose)

When Garudasana is performed, the pose of the body appears to be that of an eagle. So this asana is called Garudasana.

Procedure for Garudasana (The Eagle Pose):

• Stand erect. Keep the right leg straight on the ground and bring the left leg over the right thigh above the right knee.
• The left leg should be entwined around the right leg in the same way as a creeper encircles the trunk of a tree and sticks to it.
• The left thigh should be entwined around the right thigh.
• Interlock the arms in the same manner.
• The palms should touch each other.
• Arrange the fingers in such way that they look like the beak of an eagle.
• Keep the arms in front of the face.
• Breathe in the normal way.
• Hold this position for eight to ten seconds.
• Change the hands and the legs alternately.

Advantages of Garudasana (The Eagle Pose):

• This asana strengthens the legs. One can balance the body on one leg.
• In this asana, the body vessels are stretched. So they become strong.
• It removes the swelling of cells of the testicles.
• It cures rheumatism of the arms and the legs.
• It alleviates pain in the thighs and the calf muscles.
• This asana is helpful for restraining the mind.

Therapeutics:

• Rheumatism
• Digestive disorders
• Gas trouble
• Weight Loss
• Constipation
• Backache
• Anxiety

             Yoga Asanas on Sitting Positions

             Yoga Asanas on Head Positions

             Yoga Asanas on Supine Positions

             Yoga Asanas on Hand Positions

             Yoga Asanas on Abdominal Positions

             Yoga Asanas on Leg Positions

             Yoga Asanas on Kneeling Positions