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Indian Institute of Information TechnologyDesign and Manufacturing, KancheepuramChennai - 600127(An Institute of National Importance under MHRD,Govt. of India)CELEBRATESYoga for Harmony & PeaceA HANDBOOK OFBASIC ASANAS

Sl.No.Name of the AsanaPage No.1.SURYA 19

1. SURYA NAMASKAR –SALUTATION POSES1234567891011121

BENEFITS OF SURYA NAMASKAREvery step of Surya Namaskar has its own benefit,· It promotes balance and digestion, strengthens thearms and the shoulder muscles, tones the spine,promotes flexibility in back and hips also.· It helps in blood circulation, tones abdominaltracts, stretches back and leg muscles, stimulatesspinal nerves, and stimulates lymphatic system.· It give strength to leg and arm muscles, increasesthe flexibility in neck and shoulders areas,· Stretches arms, shoulder, neck and back muscles,exercises back muscles, releases tension in neckand shoulder.· It also benefits the Endocrine system and enablesthe various endocrinal glands to functionproperly. These include the thyroid, parathyroidand pituitary glands as well as the adrenal gland,testes and ovaries.· It is an excellent way to manage stress anddepression. You will spend tremendous amount ofenergy as you move through the two sets of poses.2

2. PADMASANA – LOTUS POSTURE1234BENEFITS OF PADMASANA· Padmasana is the most easy and suitable asana forcontemplation and meditation.· Padmasana is the highly preferred asana toincrease the focus of mind and concentration.· This Asana helps to preserve vital fluids in thebody and prevents abdominal diseases· This Asana helps to preserve vital fluids in thebody and prevents abdominal diseases· Doing this Asana gives your mind peace, solitudeand longevity to the practitioner. It increases thehunger 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 itstrengthens the hip and knee joints of the femaleand can get painless peaceful mind.· You can reduce the unwanted fat of hip and thethigh. This is the simplest and easiest asana whichcan practice by all the age group of men andwomen.3

3. TADASANA – PALM TREE POSTURE1234BENEFITS OF TADASANA· Due to deep breathing it provides strength andexpansion to the lungs.· This is the best exercise to increase the height anddevelops and activates the nerves of the entirebody.· It gives strength to vertebral column and heart.Also good for regulating the menstrual cycle inwomen and Cures the problems related to theindigestion.· Give strength to arms and legs and It reduces theproblem of flat feet.4

4. CHAKRASANA – WHEEL POSTURE12435BENEFITS OF CHAKRASANA· Strengthens liver, pancreas and kidneys.· Good for infertility, asthma and osteoporosis.· Strengthens arms, shoulders, hands, wrists andlegs.· Stretches the chest, lungs, arms, wrists, legs,buttocks, abdomen, and spine· Stimulates the thyroid and pituitary glands.· Increases energy and counters depression.5

5. DHANURASANA – BOW POSTURE1234BENEFITS OF DHANURASANA······Dhanurasana strengthens the back and theabdomen at the same time.Helps us to be active and energetic.It helps improve upon stomach disorders.Bow Pose also helps in reducing fat aroundbelly area.Helps regulate the pancreas and isrecommended for people with diabetesExpands the thoracic region of the chest.6

6. BHUJANGASANA – COBRA POSE1234BENEFITS OF BHUJANGASANA· This Asana helps to stretch muscles in theshoulders, chest and abdomen.· It decreases stiffness of the lower back, and itstrengthens the arms and shoulders.· It increases flexibility.· Helps in stress, depression, anxiety management.· Improves the blood circulation and oxygen inbody, heart and throughout the spinal and pelvicregion especially, and it's stimulates organs in theabdomen, like kidneys.· Improves digestion, strengthens the spinal cord.It also helps to cure the symptoms of asthma.7

7. HALASANA – PLOW POSTURE12435BENEFITS OF HALASANA· Practicing this asana regularly can avoid diseaselike diabetes, obesity, constipation, stomachdisorder, Blood pressure and menstrual disorders.· It makes your back bone elastic and flexible.· Halasana helps to reduce both belly and body fat.· It improves memory power.8

8. TRIKONASANA - TRIANGLE POSE12435BENEFITS OF TRIKONASANA· Helps in Stretches hips, back muscles, chest,shoulders and spine.· Give Strength to the thighs, calves and buttocks.· Stimulates the spinal nerves.· It improves the flexibility of the spine, correctalignment of shoulders· It relieves from backache, gastritis, indigestion,acidity, flatulence· Assists treatment of neck sprains, reducesstiffness in the neck, shoulders and knees,strengthens the ankles and tones the ligaments ofthe arms and legs· It alses nervous depression.o stimulates thenervous system and manag9

9. PASCHIMOTTANASANA – WAISTSTRETCHED OUT POSTURE12435BENEFITS OF PASCHIMOTTANASANA· Stretches the whole spine specifically lower back,hamstring and hips.· Massages and tones the abdominal and pelvicorgans.· Improves the circulation.· Stretches and strengthens the calf and thighmuscles.· Activates the spinal nerves· Reduces abdomen fat10

10. VAKRASANA – TWISTED POSTURE12435BENEFITS OF VAKRASANA· Increases the elasticity of the spine and tones thespinal nerves.· Stretches the muscles and helps to get relief instiffness of vertebrae.· Massages the abdominal organs and reduces bellyfat.· Regulates the secretion of digestive juices usefulfor different digestive disorders.· Loosens the hip joints, relieves stiffness.· Flab on the lateral side of the abdomen getsreduced.11

11. SASANKASANA – RABBIT POSTURE123456BENEFITS OF SASANKASANA· Relaxing posture.· Tones the pelvic muscles.· Stimulates the abdomen organs.· Massages the abdominal muscles.· Gives a good relaxing stretch to the spine.12

12. VAJRASANA – THUNDERBOLT ORDIAMOND POSTURE12435BENEFITS OF VAJRASANA· It is a best Asana for meditation and concentrationand helps in keeping the mind stable and calm.· Cures indigestion, acidity, gas formation andconstipation, increases digestion process.· Those people who are suffering from gasproblems can practice immediately after lunch ordinner.· Helps in back pain. And very beneficial instomach disorders.· Beneficial in urinary problems.· Helps to reduce obesity. Gives Strength to thethigh muscles.· Useful for arthritis patients. Relieving pain in theknees.13

13. SALABHASANA –LOCUST POSTURE12435BENEFITS OF SALABHASANA· It is beneficial in all the disorders at the lower endof the spine.· Most helpful for backache and sciatica pain.· Useful for removing unwanted fats aroundabdomen, waist, hips and thighs.· Daily practice of this Asana can cure cervicalspondylitis and spinal cord ailments.· Strengthen wrists, hips, thighs, legs, buttocks,lower abdomen and diaphragm.· Toughens back muscles.14

14. SARVANGASANA – SHOULDERSTAND POSTURE12435BENEFITS OF SARVANGASANA YOGA POSE· Controls and cures the issues related to genitalorgans.· Beneficial in constipation disorders.· Cures varicose veins and hemorrhoids.· Useful in problems related to Ears, nose andthroat.· Stimulate the circulatory, digestive andrespiratory systems.· Freshen the thyroid gland; because during poselots of blood flows towards throat.· Beneficial in Asthma, diabetes, liver andintestinal disorders.· Controls shrinking of skins and wrinkles in face.15

15. MAYURASANA –PEACOCK POSTURE123456BENEFITS OF MAYURASANA· Peacock Pose removes toxins and detoxifies yourbody.· Improves the function of digestive system andmakes abdomen stronger.· Peacock Pose is beneficial in piles and diabeticconditions.· Makes your elbows, wrist, spine and shouldersstronger.· Mayurasana improves your posture.· Reduces anxiety and stress and give calmness tomind.· Increases your focusing power of mind.16

16. SIRASASANA – HEAD STANDPOSTURE (KING OF ALL ASANAS)1253647BENEFITS OF SIRASASANA· Helpful in stress control and increases theconcentration.· It improves the blood flow to the Eyes.· Gives strength to arms, shoulders and core muscles.· Slows down the aging problems.· Improves the blood circulation to the head and scalp.· Improves the digestion and excretory systems.· Reduces fluid build-up in your feet, ankles and legs.· Increases the level of hemoglobin in the blood.· Gives a gentle massage to the internal organs.· It balances and stimulates the process of the endocrineglands, mainly the pituitary and pineal glands.17

17. M A K R A S A N A – C R O C O D I L EPOSTURE123BENEFITS OF MAKRASANA· Beneficial in cervical, slip disc, spondylitis,sciatica.· Beneficial in all spine related problems.· Very useful in Asthma, knee pain, and other lungsrelated problems.· Stretches the muscles of legs and hips.· This pose is best for relaxing after doing otherAsanas.18

18. SAVASANA –RELAXATION POSTURE12BENEFITS OF SAVASANA· Savasana is easy to do and best relaxation processfor high blood pressure, heart diseases, stress,insomnia and depression. Increase theconcentration power, and thinking power.· Performing this pose after other asanas relievesthe tiredness of your body in a very short time.· It gives complete rest to mind, body, brain andsoul.· Calms all the body parts, mind and soul and giveshappiness.· It cures weakness of brain, negative thinking andtiredness.19