Contents

Standing asanas...................................................................................................... 2

Tadasana ............................................................................................................. 2

Parshva Chakrasana ............................................................................................4

Padahasthasana / Uttanasana..............................................................................7

Trikonasana........................................................................................................10

Veerabhadrasana I ............................................................................................14

Veerabhadrasana II............................................................................................18

Parshvakonasana...............................................................................................21

Seated forward bending........................................................................................24

Paschimottanasana............................................................................................24

3.Supine asanas................................................................................................. 27

Supta Vajrasana.................................................................................................27

3.Balancing asanas...........................................................................................30

Mayurasana........................................................................................................30

Template...............................................................................................................32

NAME.................................................................................................................. 32
Standing asanas
Tadasana
(Tada – Mountain)
Category: Cultural / Type: Basic Standing Asana
Therapeutic
Contraindications and Limitations:
• People suffering from slipped disks, Parkinson’s disease
and Ménière’s disease should stand close to a wall for
security and support.
• Those with varicose veins should not hold for a long time
as they should not remain in a standing position for
extend periods of time.
Technique and Stages:
Starting from relaxed Tadasana
1. Bring your feet together, heels and big toes touching each
other (can be kept apart for more balance). Keep your
toes stretched out and relaxed. Rest your weight on the
centre of the arches of your feet. Feel the full body weight
distributed evenly on your soles. Keep the stomach in,
chest forward, spine stretched up and the neck straight.
2. Inhaling, press the toes to the floor and raise both heels
and arms up. Stretch upwards, tighten the kneecaps and
quadriceps, pulling up gently.
3. Interlock your fingers and stretch the arms up, palms
facing upwards. Draw your hip inwards by compressing
the buttocks. Keep the head and spine in straight line and
look straight in front.
Breathe normally. Stay in the position as long as it is
comfortable. Feel the sensations without reacting to them.
4. Inhale while turning the palms down
5. Exhale lower the arms and sink down onto the soles of the
feet
6. Feet apart in relaxed Tadasana
Benefits:
• Opens space within the body and thus good for respiration
and digestion.
• Corrects bad posture by straightening the spine.
• Increases the linear awareness.
 • Improves alignment in the body.
• Counters degenerating effects of ageing process on the
spine, legs and feet.
• Tones up the buttock muscles.
Complimentary Asanas: There is no Complimentary
Typical Mistakes: Corrections:
• Do not allow the head to • Keep the head upright
fall forward and look straight forward.
• Do not allow the • Feel the shoulder blades
shoulders to rise up pulling down the back
towards the ears • Rise up the chest or
• Do not allow the back to sternum up, gently
relax, curving in the contracting the stomach
lower spine and opening the chest.
• Do not allow the knees or • Keep the knees and
elbows to bend thighs gently pulled up.
• Keep the arms straight
and close to the ears.
Muscles and joints involved:
• Majority of muscles from the ankles to the hands are
gently contracted to hold the position.
• Main muscles are calves, quadriceps, hamstrings, lower
back, chest, neck and arm muscles.
Variations:
• Raise up on toes only
• Raise up arms with or without finger lock, feet remain flat
on floor
Modifications: Adjustments:
• Keep feet flat on floor if • Standing behind student,
balance is an issue gently adjust the hips so
• Raise arms up, palms that they are facing the
facing each other about front. Adjust arms and
1ft apart if the student head if required.
has shoulder issues.
 Parshva Chakrasana
Sideways Wheel
(Parshva – sideward, Chakra – wheel)
Category: Cultural / Type: Basic Standing Lateral
Therapeutic Bending
Contraindications and Limitations:
Those with a slipped disc should not bend towards the side of
the injury. For example if the disk has slipped to the left, they
should not bend laterally to the left side, they can do Parshva
Chakrasana only to the right.
Technique and Stages:
Starting from relaxed Tadasana
1. Bring your feet together, heels and big toes touching
each other. (You can keep them slightly apart for balance
if needed) Keep your toes stretched out and relaxed,
resting the weight on the centre of the arches of your feet.
Feel the body weight distributed evenly across the soles.
Keep the stomach in, chest forward, spine stretched up
and the neck straight.
2. Inhaling, raise your right arm sideways until the inside of
the arm is touching the right ear.
3. Exhale. Inhale stretch up, feeling the stretch all the way
up the side of the body.
4. Exhaling, bend to the left from the waist and slide the left
hand down your left thigh. Bring your awareness to the
effects of the final position while maintaining normal
breathing
Stay in the position as long as it is comfortable. Feel the
sensations without reacting to them.
5. Inhaling, raise the truck and arm back to centre.
6. Exhale. Inhale stretch up, again feeling the stretch up the
entire side of the body.
7. Exhaling lower your right arm back down to the side of the
thigh, feeling the blood flow back into the arm and hand.
8. Repeat steps 2-7 with the left arm, OR step the feet apart
back to relaxed Tadasana
Benefits:
 • Gives a good lateral bend to the spine and sides of
trunk
• Helps keep the spine flexible and healthy
• Improves the function of the liver (the liver is
compressed when bending to the right and stretched
when bending to the left.)
• Reduces fat in the waist region
• Corrects scoliosis
• Corrects imbalance between the left and right sides of
the spine and legs
• Helps improve portal circulation
• Relieves aches in the ribs and waist region
• Increases lateral and linear awareness
Complementary Asanas: Self complimentary
Typical mistakes: Corrections:
• Do not bend backwards • Gently pull up the knees.
or forwards, lateral • Bend from the pelvis
bending from the hip region laterally, without
area only. Hips should rolling the hips or body
remain in a flat plane, not forward or backward.
rolling forwards or • Gently retract the
backwards. abdominal muscles while
• Do not bend the knees. squeezing the buttocks to
• Do not bend the elbow of support the lower back.
the raised arm, keep it • Stretch the raised arm,
straight. keeping it straight. Relax
• Do not allow the head to the lower arm next to the
roll forward, keep it in side of the body.
line with the body, close • Keep the head up, ear
to the raised arm. close to the raised arm to
ensure proper alignment
of the body.
Muscles and joints involved:
• Muscles along the sides of the trunk and spine, including
the obliques and intercostals.
• Muscles and joint movement within the shoulder region
such as the rotator cuff.
• Muscles in the arms, such as the triceps and elbow and
 wrist joints.
• Rectus abdominals, gluteus, thighs, hamstrings and knees
are all gently engaged.
Variations:
• Parshva Chakrasana II – feet shoulder width apart
• Parshva Chakrasana III – both arms raised, finger lock
• Parshva Chakrasana IV - both arms raised, finger lock,
heels raised
Modifications: Adjustments:
• Body weight supported • From behind gently
on thigh with the lower adjust the hips, arms and
arm. head
• People with back pain
and pregnant women can
stay in the position 6.
• People with back pain
and beginners, should
slightly bend their knees.
• During menstruation
women should do this
asana without retracting
the abdominal muscles.
• There are six different
variations for the place of
the hands:
• Hands on the floor on
each side of the feet.
• Holding the big toe with
index and middle finger.
• Hands under the soles
palms facing up.
• Holding the ankles.
• Palms up slide the hands
as far back as possible.
• Interlock the fingers
behind the ankles or
holds the wrist with other
hand.
 Padahasthasana / Uttanasana
Hand-to-foot posture / Intense posture
(Pada – Foot, Hastha – Hand)
Category: Cultural / Type: Standing forward
Therapeutic bending
Contraindications and Limitations:
• People with displaced disks/ back injury/ back pain should
bend forward and come back up slowly and cautiously.
• Depressed people should forward bend carefully and not
maintain for a long time.
• People with hypertension, high or low blood pressure
should not maintain the final position for a long time.
High BP should move into the posture slowly, low BP
should move in and out slowly.
Technique and Stages:
Starting from relaxed Tadasana
1. Bring the feet together, heels and big toes touching each
other or slightly apart for more balance. Rest your weight
on the centre of the arches of your feet, weight distributed
evenly. Keep the stomach in, chest forward, spine
stretched up and the neck straight.
2. Inhaling, raise arms up from the sides. Stretch upwards.
3. Exhaling, bend forward from the pelvis without bending
the knees. Bring your arms and trunk parallel to the floor.
Inhale in this position.
4. Exhaling, bend all the way down and place your hands
outside the feet or resting on the ankles if you cannot
reach the floor.
Stretch the entire body while raising the arms up and stretch
the arms up from the shoulders. Stretch your torso forward
and downward from the hips. Press the balls of your feet
firmly on the floor. Stretch the thighs keeping the kneecaps
locked and pulled upward. Extend your thighs from the
knees to the hips. Contract the abdominal muscles in the
 final position and do more chest breathing. This will help you
bend deeper down.

Remain in this position breathing normally. Beginners can

stay 8-12 breaths, intermediate students 12-16 and
advanced 16-20 or as long as comfortable. You can also
focus on root and sacral (1st and 2nd) chakras.

5. Inhaling raise the arms and trunk, bending from the pelvis,
so they are parallel to the floor. Exhale in this position.
6. Inhaling raise the arms up, and stretch upwards.
7. Exhaling lower the arms to the sides
8. Step feet apart, returning to relaxed Tadasana

If Surya Namaskara is used as warm-up, Padahastasana can

be maintained for a shorter time. If lying down or standing
breathing movements or pelvic stretch is used as warm-up,
more variations are recommended for Padahastasana.
Anxious people should concentrate on forward bends,
whereas depressed people more on backward bends.

Benefits:
• Abdominal organs are toned and digestive juices increase.
• Liver and spleen are activated.
• Gives relief to gastric troubles and bloating sensation.
• Spine gets a deliberate intense stretch and flexibility is
increased.
• Helps body and mind recover from mental and physical
exhaustion.
• Benefits whose who are prone to anxiety or depression.
• Slows down heartbeat.
• Stretches the ligaments of the legs and knees as well as
the hamstrings, calves and back.
Complementary Asanas: Ardha Chakrasana
Typical Mistakes: Corrections:
• Do not allow the knees to • Gently pull the kneecaps
bend (unless they have upwards
back pain) • Relax the shoulders away
 • Do not allow the shoulder from the ears
to come up around the • Relax the face
ears • Contract the abdominal
• Do not curve the back, muscles to bend further
bend from the pelvic • Straighten the back so as
region to reach the crown of the
• Do not contract the face head towards the big toes
• Abdominal muscle should and chin to the knees.
not be relaxed.
Muscles and joints involved:
• Oblique and intercostals muscles
• Lower back, hamstrings and calves are all stretched
• Spine erector, abdominals and rectus abdominals are
involved.
Variations:
• Hands on the floor on each side of the feet.
• Holding the big toe with index and middle finger.
• Hands under the soles palms facing up.
• Holding the ankles.
• Palms up slide the hands as far back as possible.
• Interlock the fingers behind the ankles or holds the wrist
with other hand.
Modifications: Adjustments:
• People with back pain No hands on adjustment are
and pregnant women can normally required for this
stay in the position 3, asana.
with arms and trunk
parallel to floor.
• People with back pain
and beginners, can
slightly bend their knees.
• People with back pain can
roll down from the spine.
• During menstruation
women should do this
asana without retracting
the abdominal muscles.
 Trikonasana
Triangle Pose
(Tri – three, Kona – angle)
Category: Cultural / Type: Basic Standing Lateral
Therapeutic Bending
Contraindications and Limitations:
• Those suffering from dizziness or high blood pressure,
should look down in the final position.
• Those with cardiac/heart disorders should practise against
the wall without raising up the arm.
• Those suffering from slipped disc, should not bend
towards the slip. For example if the disc has slipped to
the left they should only do Trikonasana to the right.
Technique and Stages:
Starting from relaxed Tadasana
1. Inhaling step the legs apart 3 to 3.5ft, while raising the
arms sideways in line with the shoulders, palms facing
down. Arms should be kept parallel to the floor.
2. Exhaling turn the right foot 90 degrees to the right. Turn
the left foot slightly to the right, keeping the left leg
stretched from the inside and gently pulled up at the
knee. Inhale in this position.
3. Exhaling, bend the truck sideways to the right, bringing
the palm of the right hand to the ankle or resting
completely on the floor on the right side of the right foot.
4. Inhaling stretch the left arm upwards, brining it in line with
the right shoulder and extend the trunk. The back of the
legs, back of the chest and hips should be in line. The
gaze is on the thumb of the outstretched left hand. Keep
the right knee gently pulled up, and the right knee facing
the toes.
Stay in the position breathing deeply and evenly. Beginners
should try for 8-12 breaths, intermediate 12-16 breaths and
advanced 16-20 or as long as it is comfortable. Feel the
sensations without reacting to them, you can also focus on
the root and sacral chakras (1st and 2nd).
5. Exhaling look down at your right foot.
 6. Inhaling, raise the trunk back up keeping the gaze on the
right hand.
7. Exhaling, bring feet and truck back to centre, arms remain
raised at shoulder height, parallel to the floor.
8. Repeat steps 2-7 on the left side OR step the feet together
and return to relaxed Tadasana

If your find one side easier to perform Trikonasana then the

other you can work to even out this difference by performing
10 extra breaths on the weaker side.
Benefits:
• Tones up the leg muscles as well as the ligaments in
the ankles, knees, hips and shoulders.
• It helps to remove stiffness in the legs and hips and
massages the pelvic region.
• Corrects minor deformities in the legs, allowing them to
develop evenly during in those still in the growth phase
of there youth.
• Relieves backache as it helps relaxes the back muscles.
• Relieves neck sprains
• Strengthens the ankles and developed the chest,
correcting alignment issues within the shoulders.
• Gives an intense stretch to the trunk
• By controlling the movement of the limbs through
regular practise the benefits of this asana move from
the physical to the psychological body (from your
muscles to the internal organs).
Complementary Asanas: Self complimentary
Typical mistakes: Corrections:
• If the left arm moves • Stretch the left arm up
backwards, they will lose and keep it steady, while
the correct alignment of keeping the back of the
the hip and shoulders, head in line with the
the neck and head will spine, shoulders and
move forward and weight shoulder blades in line
will move to the onto the with the body.
right arm. • Keep the right knee
• Do not allow the right facing in the direction of
 thigh to rotate inwards the right ankle and foot,
• Do not allow the left thigh left knee facing forwards
to rotate inwards towards the toes.
• Do not allow the legs to • Make sure the left leg is
relax or knees to bend stretched and you feel
• Do not allow the left foot the stretch on the inside
to roll inwards of the leg, knees pulled
up gently and heels in
line.
• Keep both the shoulders
in line and look at the left
thumb
• Keep the left foot firmly
on the floor, weight
evenly kept on both feet,
with little weight on the
right hand.
Muscles and joints involved:
• Majority of muscles within the legs, back, chest and arms.
• Strong lateral bend to the chest, obliques, intercostals and
pelvis area.
Variations:
• Parivritta Trikonasana – Twisted triangle posture
Modifications: Adjustments:
• Bring the hand to the • Stand in a stable and firm
floor inside the legs for stance behind the
balance. student. Push their right
• Bring hand to knee for thigh forward with your
those with less flexibility, right thigh, while
allowing hips and simultaneously pulling
shoulders to stay in line. their hip open (from the
• Beginners can place the left hip bone) with your
right hand on the left hand and their left
ankle/knee, bring the left shoulder open with your
buttock slightly in with right hand. Correct the
the left hand resting on alignment of the up
the left hip. Once they stretched arm.
are comfortable here
they can then extend and
raise the left hand up.
 Veerabhadrasana I
Warrior I
(Veerabhadra – Warrior)
Category: Cultural / Type: Basic Standing Asana,
Therapeutic Pelvic Stretch
Contraindications and Limitations:
• Those with cardiac or heart problems should move in and
out of the asana with care.
• Those with knee or ankle issues, including lack of fluid in
joints must be careful moving in and out of the asana.
• Those with high blood pressure, shoulder, neck or back
issues should be careful.
• Those with cartilage issues within the knees should not
perform the asana
Technique and Stages:
Starting from relaxed Tadasana
1. Inhaling step feet apart 4 to 4.5 ft, while raising the arms
sideways in line with shoulders. Palms should be facing
down, arms parallel to the floor.
2. Exhaling, turn the right foot 90 degrees to the right. Turn
the left foot slightly to the right, keeping the left leg
stretched from the inside and gently pulled up at the
knee. Stretch the hamstring muscles of the left leg.
Inhale in this position.
3. Exhaling , bend the right knee until the thigh is parallel to
the floor, the right knee should not extend beyond the
right heel. Stretch the arms out in line with the legs as if
you are being pulled in both directions. Turn to face the
right palm while stretching the muscles of the left leg.
Keep the back of the legs, the dorsal region and the hips
in one line.
Stay in the position breathing deeply and evenly. Beginners
should try for 8-12 breaths, intermediate 12-16 breaths and
advanced 16-20 or as long as it is comfortable.
4. Inhaling straighten the front leg, gaze remaining on right
hand.
5. Exhaling bring the feet and head back to centre, arms
 remaining in line with shoulders. Inhale in this position.
6. Repeat steps 2-5 on the left side OR step the feet
together and return to relaxed Tadasana

If you find one side easier to perform than the other you can
work to even out this difference by performing 10 extra
breaths on the weaker side.
Benefits:
• Leg muscles become stronger and more shapely
• It can relieves cramps in the calf and thigh muscles
• Brings elasticity to the leg and back muscles
• Tones the abdominal region and opens the pelvis
• Strengthens the spine
• Increases flexibility in the knees and thighs
• Expands the chest and enhances the lung capacity
• Improves confidence
Complementary Asanas: Self complimentary
Typical Mistakes: Corrections:
• Do not allow the back • Keep the left kneecap
heel to lift from the facing front.
ground or for the back • Keep the chest up
foot to roll in. without hardening the
• Do not allow the hips to shoulders.
rotate, they should • Keep the front knee
remain in line with the above the ankle.
feet • Extend spine up from the
• Do not allow the knee to tailbone and tighten the
go beyond the heel or hips.
ankle of the foot. • Tuck the tailbone inward
• Their stance is often too and abdominals in when
short the feet need to be you lower the trunk. Left
wide enough to allow the thigh rotates inwards.
pelvic region to drop • Make sure the left leg is
without the knee being stretched and you feel
compromised the stretch on the inside
• Do not allow the of the left leg.
shoulders to twist or for • Keep heels in one line.
one to be higher than the • Keep left foot firmly on
 other. the floor.
• Do not allow the knee of • More weight on the back
the supporting leg to leg, less on the front.
bend.
• Do not allow the lower
back to collapse.

Muscles and joints involved:

• Muscles in the ankles, calves, quadriceps and hamstrings
are involved
• Muscles in the back and chest as well as the arms and
shoulder joints
• Strong stretch in the hip, pelvis and thigh areas.
Variations:
• Veerabhadrasana II – Warrior with hand raised up and
clasped over head, hips and chest turned 90 degrees
• Veerabhadrasana III – Warrior II position, then add a
gentle back bend, looking up at hands.
Modifications: Adjustments:
• Beginners should only go • Standing behind the
down as far as possible, student, use your right
they may not be able to thigh to press against
bend the leg so the thigh their bent leg near the
is parallel to the floor. buttocks. Simultaneously
pull the right hip with
your right hand and the
left knee with your left
hand to open the pelvic
area.
• If trunk is slanting
forward, gently take the
back wrist and pull it
backwards along the line
of the arm; support their
waist with your other
hand to keep it still.
• If the back foot is not
firmly planted, place the
inside of your foot gently
over the outside of their
back foot.
 Veerabhadrasana II
Warrior II
(Veerabhadra – Warrior)
Category: Cultural / Type: Basic Standing Asana,
Therapeutic Pelvic Stretch
Contraindications and Limitations:
• Those with cardiac or heart problems should move in and
out of the asana with care.
• Those with knee or ankle issues, including lack of fluid in
joints must be careful moving in and out of the asana.
• Those with high blood pressure, shoulder, neck or back
issues should be careful.
• Those with cartilage issues within the knees should not
perform the asana
Technique and Stages:
Starting from relaxed Tadasana
1. Inhaling step feet apart 4 to 4.5 ft, while raising the arms
sideways in line with shoulders. Palms should be facing
down, arms parallel to the floor.
2. Exhaling, turn the right foot 90 degrees to the right and
the left foot to 45-60 degrees. Rotate the chest, hips and
arms 90 degrees. Keeping the left leg stretched and
gently pulled up at the knee.
3. Inhaling raise the arms up parallel to each other
interlocking the fingers or using namaskara mudra.
4. Exhaling , bend the right knee until the thigh is parallel to
the floor, the right knee should not extend beyond the
right heel Stretch out the back leg, gently pulling up the
knee. Stretch the arms up, keeping the elbows straight.
Keep the trunk upright, pushing down from the pelvis.
Stay in the position breathing deeply and evenly. Beginners
should try for 8-12 breaths, intermediate 12-16 breaths and
advanced 16-20 or as long as it is comfortable.
5. Exhaling, lower your arms back to shoulder height
6. Inhaling straighten the front leg
7. Exhaling bring the feet, head, chest, hips and arms back
to centre. Inhale in this position.
 8. Repeat steps 2-7 on the left side OR step the feet
together and return to relaxed Tadasana
If your find one side easier to perform Veerabhadrasana II
then the other you can work to even out this difference by
performing 10 extra breaths on the weaker side.
Benefits:
• Strengthens leg and back muscles.
• Chest is fully expanded, which helps deep breathing.
• Relieves stiffness in shoulders and back.
• Relives back ache and sciatica.
• Tones up the ankles, knees and abs.
• Cures stiffness of the neck.
• Reduces fat round the hips.
• Strengthens the bladder and corrects displaced uterus.
• Relieves menstrual pains and reduces heavy flow.
• Improves digestion and self-confidence.
Complementary Asanas: Self complimentary
Typical Mistakes: Corrections:
• Do not allow the back • Keep the left kneecap
heel to lift from the facing front.
ground or for the back • Keep the chest up
foot to roll in. without hardening the
• Do not allow the hips to shoulders.
rotate, they should • Keep the front knee
remain facing the front. above the ankle.
• Do not allow the knee to • Extend spine up from the
go beyond the heel or tailbone and tighten the
ankle of the foot. hips.
• Stance is often too short • Tuck the tailbone inward
the feet need to be wide and abdominals in when
enough to allow the you lower the trunk.
pelvic region to drop • Make sure the left leg is
without the knee being stretched and you feel
compromised the stretch on the inside
• Do not allow the of the left leg.
shoulders to come up or • Keep heels in one line.
one to be higher than the • Keep left foot firmly on
other. the floor.
 • Do not allow the knee of • More weight on the back
the supporting leg to leg, less on the front.
bend. • Keep the arms straight,
• Do not allow the lower close to the ears
back to collapse.
Muscles and joints involved:
• Muscles in the ankles, calves, quadriceps and hamstrings
are involved
• Muscles in the back and chest as well as the arms and
shoulder joints
• Strong stretch in the hip, chest, pelvis and thigh areas.
Variations:
• Veerabhadrasana I – Arms kept at shoulder height, in line
with the legs.
• Veerabhadrasana III – Warrior II position, then add a
gentle back bend, looking up at hands. (do not do if you
have back pain)
Modifications: Adjustments:
• Beginners should only go 1. Standing behind the
down as far as possible, student, use your left foot
they may not be able to to anchor their back (left)
bend the leg so the thigh foot. Simultaneously pull
is parallel to the floor. the right hip back with
• Keep the hands on the your right hand and push
hips or in pray position if the left hip forward with
balance is a problem your left hand to align the
• Keep the hands on bent hips squarely to the front.
knee for support if 2. Place your fingers at the
needed student’s knee and
request they push against
you. This will help bring
the thigh parallel to the
floor. Ensure their knee
does not go beyond the
ankle; if it does, widen
the stance.
 Parshvakonasana
Side Angle Pose
(parshva – side, kona – angle)
Category: Cultural Type: Standing lateral
bending
Contraindications and Limitations:
The following symptoms indicate approaching this asana
cautiously
• Back pain
• Ankle and knee problems
• Slipped disc
Technique and Stages:
 0. Relaxed tadasana
1. Inhaling, step feet wide and raise arms
2. Turn the feet to the right side: the right foot 90 degrees,
the left foot turned in about 45 degrees.
3. Exhaling, bend the right knee and let the right thigh come
to horizontal. Pushing the trunk forward from the waist,
bring the right hand to the ground outside the right foot
with the right armpit by the right knee.
4. Inhale, open the chest, straighten the left arm, and look
forward.
5. Exhale and look down
6. Inhale lift arms to horizontal and straighten the right leg
7. Turning both feet, face forward
8. Repeat from step 2 on the other side, or return to relaxed
tadasana

Benefits:
• Tones ankles, knees and thighs
• Corrects defects or imbalances in the calf and thigh
muscles
• Stretches the pelvic area
• Slims the waist and hips
• Stretches the lateral part of the trunk (i.e. the side body)
• Develops chest
• Relieves pain from sciatica and arthritis
• Aids elimination (bowel movement) as it massages the
internal organs
Complementary Asanas: Self complimentary
Typical Mistakes: Corrections:
• Front knee should not be • Widen stance if front
in front of ankle; neither knee forward of ankle
should it drift to the • Root outside of back foot
inside or outside to floor
• Back foot may roll • Pull up back kneecap
inwards lifting the outside • Keep feet in one line
edge off the floor • Open back hip, push front
• Bending the back leg hip forward
• Heels and front foot • Whole body should be in
 should be in one line one line from back heel to
• Hips should be open and fingertips
in the same line as the
feet, not rolled inwards
• Rear knee should face
forward not downward
• Rising the upper shoulder
towards the ear
• Bending the upper arm
• Looking down at the floor
instead of forwards
Muscles and joints involved:
• Lateral muscles of the trunk
• Hip flexors, adductors, and pelvic joint
• The legs, chest, shoulders and arms are all involved too
Variations:
• Parivritta Parshvakonasana
Modifications: Adjustments:
• The bent front elbow may • Pull the outer hip back
rest on the front knee • Adjust front knee position
• The upper arm can reach by gently touching it
behind the body to take • Straighten upper arm by
the front thigh. This taking the wrist
emphasizes the opening • Use your foot to push the
of the chest region; it is outside of their back foot
useful to prevent to the floor
students bending forward
with the shoulders and
hips closed down.

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Seated forward bending

Paschimottanasana
Posterior stretch
(Paschima – west side, back of body, posterior side; tana -
stretch)
(alternative Kundalini translation: uttana – rising up)
Category: Cultural Type: Seated forward bend
Contraindications and Limitations:
• People with displaced disks/ back injury/ accute back pain
or spondylosis (compression of the vertebrae, lack of
movement in vertebrae) should practise carefully and
under supervision of the teacher. They should practise this
asana bending the knees.

• Pregnant women can practise this asana up to 3 months

without applying Uddiyana Bandha or retracting the
abdominal muscles. But as soon as they feel contraction in
the abdominal region they should stop the practise of
Pachimottanasana and continue for example modified
Padahastasana.

• Women during menstruation can practise this asana

without retracting the abs.
Technique and Stages:
Sit on the floor in relaxed Dandasana with your feet apart, toes
and fingers pointing sideways, shoulders and neck relaxed
(head where it feels relaxed, either a bit back or sideways).

1. Bring your feet together and sit in proper Dandasana with

your palms by the side of thighs fingers facing forward.
2. Inhaling, raise both arms up. Stretch up your arms and
trunk from the coccyx.
3. Exhaling, bend forward from the hips without bending the
knees till your arms and trunk are parallel to the floor.
 Inhale in this position.
4. Exhaling, bend all the way down from the sacral/lumbar
region and catch your feet.
Keep the knees stretched throughout by pulling the
kneecaps up. See that the backs of the knees rest on the
floor and that the centres of the heels are on the floor, toes
pointing up. If you reach the feet, push the elbows down to
the floor. Stretch the entire back, the back of thighs, arms
and shoulders. Place your forehead on the knees or if
possible your chin on the shins beyond the knees. Pull in abs
and apply Uddiyana Bandha to bend further forward to the
stretch. Uddiyana Bandha should be used throughout the
asana. When necessary, release the abs and retract again.
Remain in this position breathing normally as long as
comfortable up to 5 minutes. Concentrate on where the
asana is affecting. You can also focus on root and sacral (1st
and 2nd) chakras.
5. Inhale come back horizontal position with the floor. Exhale
here.
6. Inhale come all the way up with arm raised and stretch up
from the base of the spine.
7. Exhale lower your hands.
8. Relax in Dandasana

Benefits:
• Gives a steady stretch to the back and thigh muscles.
• Makes the spine elastic and flexible.
• Reduces fat around the waist region.
• Paschimottanasana is a remedy to constipation. As
abdominal organs are affected, digestion and bowel
movements are improved.
• Relieves sciatic pains.
• Tones the liver and the spleen and thereby aids digestion.
Also tones the kidneys.
• Rejuvenates the whole spine and stretches the pelvic
region. Especially good for women, because
Paschimottanasana strengthens the pelvic organs.
• A good stay in Pachimottanasana massages the heart, the
 spinal column and the abdominal organs, which feel
refreshed.
• Mind is rested.
• Helpful in semenal weaknesses. Increases vitality, cures
impotency and leads to sex control.
• Has same benefits as Janu Shirshasana, but into higher
extent.

Complementary Asanas: Supta Virasana, Supta Vajrasana,

Purvottanasana, Ustrasana
Typical Mistakes: Corrections:
• Even though • Uddiyana Bandha must
Paschimottanasana cures be used all the time. If
constipation, if practised necessary, can be
for a long time without released and repeated
applying Uddiyana several times
Bandha, this asana
promotes constipation
instead of relieving it.
• Don’t let the feet to tilt
externally, but remember
to keep the big toes
together, the centres of
the heels on the floor,
toes pointing up.
• Bend as far as you
comfortably can and
maintain the pose in
relaxed manner with
normal breathing.
• Unless you have back
pain, don’t raise the
knees. Keep the
kneecaps pulled up.
• Anxious people should
concentrate on forward
bends, whereas
depressed people more
 on backward bends.

Muscles and joints involved:

• Harmstring, rectus abdominus, spine erector, hip flexor,
hip abductors, quadriceps
Variations:
• Parivritta Paschimottanasana, Urdhva Mukha
Paschimottanasana, Upavista Konasana, Kurmasana I.,
Trianga Mukhaekapada Paschimottanasana
Modifications: Adjustments:
• Bending slightly the knee • Place one hand on the
• Bending one leg lower back and one hand
• Placing prop on the on the upper back. Pull
thights down the student back
gently by exercising more
force with the arm on the
upper back.

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3.Supine asanas
Supta Vajrasana
Supine Pelvic Stretch
(supta – sleeping, lying down, supine; vajra – pelvis, diamond,
thunderbolt)
Category: Cultural / Type: Supine Pelvic Stretch
Therapeutic
Contraindications and Limitations:
• Knee pain: practise very cautiously. Consider sitting on a
support to reduce pressure on the knee, or even sitting on
the heels. One leg can remain straight out if that knee is
particularly problematic, but beware of developing
asymmetries this way.
• Pain in the hips: practise cautiously.
 • Those with back pain may find it difficult to get into and
out of this asana. Make the movements particularly slow.
Stay on the elbows at first and gradually increase the
depth of the posture over several sessions if there is no
difficulty in coming back up.
Technique and Stages:
Start in relaxed Dandasana.
1. Move into Dandasana proper by bringing the feet together
and the hands to the floor by the thighs, palm down.
2. Come to kneeling by swinging both feet to the right and
tucking them under the buttocks.
3. Rise the buttocks slightly off the heels, then spread the
feet so that they are just on the outside of their respective
hips, keeping the knees together. If necessary, externally
rotate (roll out) the calf muscles using the hands to make
space for the thighs. Sit the buttocks down on the floor.
Keep the toes pointing back and the top of the feet in
contact with the floor. This position is Virasana.
4. Exhaling, slowly recline the trunk back and rest the elbows
and forearms on the floor. Slowly lower the trunk until the
shoulders and head rest on the floor, with the back flat
against the floor (or as near to flat as comfortably
possible). Cross the forearms below the neck with the
hands under the opposite shoulders, palms up.

Breathe normally. Concentrate on where the asana is affecting.

Maintain the pose for 1/3 to ½ of the time you spent in
Paschimottanasana.

5. Release your arms and place them by the trunk.

6. Inhaling, lead from the chest and bring the trunk up slowly
by pushing your elbows and forearms into the floor.
7. Release the legs from the hips one by one and come back
to Dandasana proper.
8. Relaxed Dandasana.

Benefits:
• Stretches the abdominal organs and pelvic region
• Relaxes the back muscles
 • Mobilises lower back, hips, ankles and knees
• Stimulates the internal organs
Complementary Asanas: Complementary to
Paschimottanasana. Preliminary to Kapotasana.

Typical Mistakes: Corrections:

• Keeping the feet flexed • Point the toes backwards
and turning them out to and ensure the tops of
the side the feet, not the insides,
• Separating the knees are against the floor
more than necessary • Use support (blanket or
• Buttocks not reaching the block) if buttocks don’t
floor reach the floor
• Keeping heels under
buttocks instead of at
sides
Muscles and joints involved:
•
Variations:
• Supta Virasana, straightening the arms above the head
along the floor
• Paryankasana (sofa posture), legs as for sputa vajrasana;
chest lifted up, crown of head on floor, hands on their
respective hip flexors

Modifications: Adjustments:
• Keeping the knees apart No hands on adjustments due
is easier and puts less to the vulnerability of the
pressure on them knees and back in this asana.
• People who are stiff in the
hip region or have back
pain can remain on their
elbows
• Sitting on a folded
blanket or other support
reduces pressure on stiff
or injured knees
• Ustrasana or
 Poorvottanasana are
alternatives if this asana
is impossible

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3.Balancing asanas
Mayurasana
Peacock Posture
(mayura – peacock)
Category: Cultural Type: Balancing
Contraindications and Limitations:
• Those with wrist injuries should avoid this asana
• Elbow and shoulder injuries merit caution
• Those who have had abdominal surgery or hernias should
avoid
Technique and Stages:
Start in relaxed dandasana
1. Bring the legs together and hands by the respective thighs
2. Tuck the legs to the right and come into a kneeling
position, knees slightly apart
3. Place the palms on the floor in front of the knees with
fingers facing backwards. The little fingers should touch
and the fingers should be spread. Keeping the forearms
together, bends the elbows and rest the upper abdominal
area on them.
4. Straighten the legs one by one, and inhale up into a flat
position moving the body weight forward to find the
balance point. Keep the head in one line with the body by
looking at the floor slightly in front of the face. Breathing
will be laboured due to the pressure on the diaphragm.
5. Lower the head to the floor and then also the legs. Place
the knees on the floor by the sides of the hands.
6. Come back to a kneeling position
7. Taking the legs out to the right, come into dandasana
8. Relaxed dandasana
Benefits:
 • The strong compression of the abdominal region improves
the flow of blood in the digestive organs
• Tones up the liver, stomach, spleen and pancreas
• Cures ailments of the stomach and spleen, and is helpful
for those suffering from diabetes
• Prevents the build up of toxins due to faulty eating habits
• Strengthens the arm muscles, wrists & elbows, the
muscles of the back (erector spinae), and the hamstrings
Complementary Asanas: Stretch wrists the opposite way?
Gomukhasana?
Typical Mistakes: Corrections:
• Body arched below the • Activate back muscles to
horizontal get body into a single line
• Falling onto face • Don’t bring body weight
• Hand position wrong: too far forward
hands out to side or too
wide apart
Muscles and joints involved:
• Muscles active: forearms, biceps, erector spinae,
hamstrings
• Pressure on the wrist, elbow, and shoulder joints
Variations:
• Padma Mayurasana
• Pincha Mayurasana
• Hamsasana – swan posture, same as mayurasana but with
fingers facing forward. Requires flexible wrists.
Modifications: Adjustments:
• Turning the fingers to Not usually done
point out to the sides can
work for some, though it
is often hard to bring the
weight far enough
forward to get balance
• Placing the forehead on
the mat at step 3 can
help those struggling,
especially where 90
degree wrist flexibility is
 lacking
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Template

NAME
(meaning)
Category: Cultural / Type:
Therapeutic
Contraindications and Limitations:
•
Technique and Stages:
9. .
10. .
11. .
12. .
13. .
14. .
15. .
16. .

Benefits:
•
Complementary Asanas:
Typical Mistakes: Corrections:
• •
Muscles and joints involved:
•
Variations:
•
Modifications: Adjustments:
•

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