S.R.C.A.S.

Women
YOGA_ASANA
REPRESENTED BY:-
PRITEE KUMARI
RISHIKA KUMARI
RENUBALA MURMUR
SIBA KHAN
DEPT-FT
TADASANA(Standing asana)

PROCEDURE

❖ Standing straight and gap between feet.

❖ Inhale and raise both arms.
❖ Arms upward by interlocking fingers.
❖ Come on the toes by raising heels.
❖ Feel the pressure.
Benefits
BENEFITS
❖ Inhale-Strength and expansion to lungs.
❖ Increase height.
❖ Activates the nervous.
❖ Give strength.

PRECAUTIONS
❖ Don’t put too much pressure.
❖ Avoid practicing too long.
❖ Headaches ,low BP and insomnia.
PASCHIMoTTAnaSANA(Sitting asana)

PROCEDURE

❖ Sit down straight.

❖ Place the palms on your knees.
❖ Bend your head and catch the toes
with thumb.
❖ Inhale and exhale.
❖ Try to touch the elbow.
❖ Hold for a few second.
 BENEFITS
Benefits

❖ Remove anxiety
❖ Calms the mind
❖ Stretches the spine and bring flexibility
❖ Removes digestive disorder
❖ Useful for increasing height

PRECAUTION
❖ Abdominal ulcer(Sciatica)
❖ Asthma(Slipped Disc)
❖ Diarrhea
❖ Back injury
❖ Pregnancy
Thanks
 ARDHMATSEYENDRASANA (SITTING ASANA)
PROCEDURE -: The left heel is kept under the right
thigh and right leg is crossed over the left thigh. After
that hold the right toe with left hand and turn your
head and back to the right side. In this position move
the trunk sideways. Then , perform the same asana in
the reverse position.

BENEFITS:
• It keeps gall bladder and the prostate gland healthy. PRECAUTIONS:
• Women, who are two or three months pregnant should
• It enhances the stretchability of back muscles. avoid this asana.

• It regulates the secretion of adrenaline and bile and thus is • The individuals , who are suffer from peptic ulcer , hernia
recommended in yogic management of diabetes. should perform this asana only under expert guidance.

• The individuals who have the problem of sciatica or

• It is also helpful in treating sinusitis , bronchitis , constipation ,
Slipped disc may benefit from this asana but they need to
menstrual disorders , urinary tract disorders. take great care while doing this asana.

• It alleviates digestive ailments.

TRIKONASANA(Standing Asana)

Procedure:
First of all stand with your legs
apart. Then raise the arms sideways up to
shoulder level. Bend the trunk sideways and
raise the right hand upward. Touch the ground
with left hand behind left foot. After some time,
do the same asana with opposite arm in the sa-
me way.

Benefits:
• It strengthens the legs, knees, arms and chest.
• It helps in improving digestion and stimulates all
the abdominal organs.
Precaution:
• It increases mental and physical equilibrium. It
Reduces stress, anxiety, back pain and sciatica. • If you are suffering from diarrhoea,
• It helps in increasing height. low or high blood pressure, back injury
• It enhances blood circulation. Or migraine, avoid during Trikonasana.
• It helps in reducing the excess body weight.
• The individual having cervical spond-
• It is also helpful in reducing excess fat around
the waistline. ylosis should not perform this asana.
 Procedure of Yoga Mudra :-
• Firstly, sit in Padmasana pose on the floor. If you are not aware of
the methods of performing Padmasana, start practicing
Padmasana beforehand.
• Keep your eyes closed while you do the Yoga Mudra Asana.
• Relax your body completely as you breathe normally while staying
in this position.
• Hold one wrist right behind your back with your other hand as you
get into this pose.
• Take a deep breath in this position.
• As you exhale, bend forward and keep your spine straight.
• Bring your forehead close to the floor and try to touch the ground.
surface
• Breathe slowly and deeply and focus on relaxing your whole body.
• Make sure that you remain aware of the pressure that
you put on your abdomen with the heels.
• Remain in this position as long as it is comfortable for
you.
• Under any circumstances, do not overstrain your back,
knees, thighs or ankles by forcing your body in this
posture.
• Return slowly to starting position.
• Repeat this asana with your legs crossed in another way
around. Practice this pose for 3 or 4 rounds.
Benefits:-

• This asana helps to strengthen the digestive

organs.
• It boosts the functioning of the intestines.
• It can work to improve digestion and diarrhea.
• Yoga Mudra Asana helps to get rid of dysentery
and stomach pain.
• It helps to enhance the working speed of the
digestive organs.
• It helps to enhance the working speed of the digestive
organs
• The hip and stomach get the most proper shape with
asana.
• This asana works brilliantly when it comes to curing
constipation
• The asana helps to cure male infertility problem
• It can help in the rectification of lung diseases
• This asana can effectively tone the organs that are
present in the abdomen
 Precautions:-

• Pregnant women must consult a doctor before practicing

this pose.
• Men and women who have recently had an injury in knee
or elbow should not practice Yoga Mudra Asana.
• People having serious eye disorders should not get into
this pose.
• Never overstretch your limits while practicing this asana.
• You must get out of this pose if you experience a sudden
shooting and sharp pain in the legs.
• If you have diabetes, you should not perform Yoga
Mudra Asana.
• Women who recently gave birth to a child or children
should not practice this asana.
• In case you had a recent knee or hip surgery, you
should not do this asana.
• People having chronic heart conditions must never
practice this asana.
• Individuals having severe back problems must not
perform Yoga Mudra Asana.
 Standing asana
Chair Pose
• Chair pose is a great yoga pose for strengthening
your thighs, feet and toning your core muscles.
• Practicing chair pose is just like sitting on an
imaginary chair. You have to make a position like
you’re sitting on a chair. It improves your stamina
and strengthens your hips and thighs.
• Doing chair pose is easy.
Procedure of chair pose –

• Stand straight in Tadasana position. Keep your feet some

distance apart.
• Stretch your hands forward and keep them parallel to the
ground, and your palms facing downwards.
• Now bend down your knees and bring down your pelvis like
you’re sitting on a chair.
• Try to bring your things parallel to the floor.
• Now hold this pose for 30-40 seconds and bring your body
back to the starting position.
• You can repeat it for 4-5 times.
Benefits of chair pose -

• Increase ankle mobility.

• It strengthens your abdominal muscles.
• Balance your body.
• Strengthen your lower back.
• Improves focus and confidence.
• Exercises your spine, chest muscles and hips.
• Boosts your immune system
• Open and stretches your shoulders and chest.
• Stimulates the heart and your diaphragm.
• Strengthen and mobilize your legs, feet and ankles.
 Precautions of chair pose-

• Do not overarch the lumbar spine.

• Avoid doing it if you’ve Arthritis.
• Do not practice Chair pose if your blood pressure is low.
• Chair pose should not be practiced if you suffer from
Insomnia or headaches frequently.
• Don’t practice it if you have joint or knee-related
problems.
SUPTA VAJRASANA
Supta means 'reclined ' ,
vajrasana means
'thunderbolt' and asana
means 'posture'.

This asana is mainly useful

in improving the
digestive system and
boosting our
stamina.Although there
are 14 variations in supta
vajrasana, mastering one
and practicing it is
enough to tone your
body.
Steps to perform asana
♦Sit in vajrasana placing the palm on the floor
besides buttocks,fingers pointing to the front.
♦slowly bend back placing the right forearm and
the elbow on the ground and then the left.
♦Bring the crown of the head to the ground
while arching the back .Place the hands on the
thighs.
♦ Try to keep the lower legs in contact with the
floor.if necessary,separate the knees.
♦ Make sure that you are not overstaining the
muscled and ligaments of the legs.
♦
02
close the eyes and relax the body.Breathe
- CONFUCIUS
deeply and slowly in the final position.
♦ release in the reverse order.
Health Benefits-
♦It massages the abdominal organs alleviating
digestive ailments and constipation.
♦It tones the spinal nerves,makes the back flexible
and realigns rounded shoulders.The nerves in the
neck,the thyroid and parathyroid gland are
particularly stimulated.
♦ The ribcage is stretched and expanded fully.
♦ It is beneficial to those suffering from
asthma,bronchitis and other lung ailments.
♦ It regulates the functioning of adrenal gland.
♦ this as a na stretches the back muscles.
♦ It02 helps to eliminate anger,aggression and- CONFUCIUS
relaxes
mind.
 Precautions-
♦This asana should not be performed by anyone
who is suffering from high blood pressure or
vertigo.
♦ Pregnent women or menstruating women
should avoid this asana.
♦ If u have a slipped disc or some serious
ankle,knee or back problems then you should
not practice this asana.

02
HANUMANASANA
Hanumanasana also
known as monkey
pose or split pose is a
deep hip opener pose
works to stretch your
waist and legs,as well
as open up your
chest.
 Procedure-
♦Start with lunge pose,with one foot in front,placing
your knee over your ankle.
♦place both hand on the floor next to your front
leg.
♦The back knee is on the floor,toes are pointed
away from you.
♦Start sliding the front heel forward.you might want
to try this on non-sticky surface which allows you to
slide easily.
♦ lift the ball of the front foot up and slide the front
legs as far as your hamstrings allows you to.You
might
02
first want to stop at Arena hanumanasna,the
- CONFUCIUS
half split pose,take a few breathe there and then
continue.
♦As your front leg straightens start pushing
your back knee backward so your back thigh
is getting closer towards the floor.make sure
your back leg remains straight from hip and
is not extending towards either side.
♦ when you reach ground straighten your
spine and lift up your hands towards sky.
♦ start staying in the pose for 20sec and
work your way up to 1min.
♦ To come out ,carefully lean to the side of
your front leg,sit on your outer hip and bring
the legs together.
02
 Benefits-

♦Strengthens calves,ankle and hamstring muscles.

♦Strengthen buttocks,abdomen and spine.
♦Helps to stimulate the reproductive organs.
♦Reduces lower body fat.
♦Improves flexibility of spine.
♦Improves digestion.
♦mproves body posture.
02
 Precautions-

This yoga asana is of advanced level.its practice is

a bit difficult. try to practice it under a guidance
of yoga teacher or elders.
♦ Those who have pain in spine,neck, leg
,thigh,waist and abdomen then avoid doing this
asana.
♦ If you have pain in ankle and joint then should
not perform this asana.
Thanks.
.