Basic Asanas Part_1-3_Aurabindo Asharam.pptx

Notes
• 1. Before starting the programme, it is advisable to get yourself examined.
by a doctor to ascertain that there is no possibility of any adverse effects
on your health due to any or all of the asanas.
• 2. Select a quiet and well ventilated place. Fix a time when you are not in a
hurry and are not tired; be punctual and regular. Avoid the period
immediately after of less than half an hour before a big meal. You may
bathe just before the asanas but never less than half an hour after. Wear
clothes that will not hinder the free movement of your limbs.
You may, if time permits, do asanas in the morning and other types of
exercises in the evening; or do them on alternate days. Whatever you
do, do not mix asanas with other forms of exercises in a single
session. You may take one day off in a week for rest.
• 3. The final poses of all the asanas have been shown. In some cases the
initial poses also. Where there are bilateral actions, left side and right side
actions have been shown separately. Slowly take the final pose in each
asana and remain relaxed. Never apply force.

Notes
• 4. Try to do the asanas as correctly as possible, even if you stay
in a pose for only a few seconds. In that case, make two or
three attempts of shorter duration. Start with the timings with
which you feel comfortable, then slowly and gradually increase
the time to reach the maximum given in the text.
• 5. Always concentrate. fully on the area where you feel the
maximum resistance in each asana.
• 6. Never hold your breath. Breathe normally all the time.
• 7. Relax (in Shavasana) for about 15 to 20 seconds between
two asanas.
• 8. Time may be announced after a certain interval, so that one
may kriow how one is doing and how long the asana will take
to fmish.
• 9. The whole programme will take about one hour to finish.

A Short Programme
• Free Body Warming Movements ( 5 minutes )
• 1. Sarvangasana
• 2.Matsyaasana
• 3. Pashchimottanasana
• 4. Nauasana
• 5. Halasana
• 6. Salabhasana
• 7. Pavanmuktasana
• 8. Ardhamatsyendrasana
• 9. Shirsasana
• 10. Shavasana
• Timing for each Asana may be as desired.

What I want to bring about in the
material world, upon the earth.
• 1. Perfect Consciousness.
• 2. Integral Knowledge, omniscience.
• 3. Power Invincible, irresistible, ineluctable (Power), omnipotence.
• 4. Health, Perfect, constant, unshakable (Health), perpetually renewed
energy.
• 5. Eternal Youth, constant growth, uninterrupted progress.
• 6. Perfect Beauty, complex and total harmony.
• 7. Inexhaustible unparalleled Riches, control over all the wealth of this
world.
• 8. The Gift of healing and giving happiness.
• 9. Immunity from all accidents, invulnerability against all adverse attacks.
• 10. Perfect Power of expression in all fields and all activities.
• 11. The Gift of tongues, the power of making oneself understood perfectly
by all.
• 12. And all else necessary for the accomplishment of Thy work.

Five minutes body warming
movements before asanas

1. Spot running -30 seconds.
Run with easy steps,
raise knees, bend
elbows –piston like
forward and
backward
movements of arms
from the shoulders.
Breathe normally.

2. Breathing with hand movements
-6 repetitions.
Stand feet together,
head down, arms
stretched down in
front close to the
body, backs of palms
touching. Raise arms
overhead while
breathing in, rise on
toes, look up. Lower
arms sideways down
while breathing out.

3. Trunk bending forward and backward -
6 repetitions.
Stand with feet
comfortably apart,
back of wrists on the
lower back. Bend
forward and down
while breathing out.
Straighten trunk and
bend backward while
breathing in -take
support of wrists on
the back. Keep legs
straight throughout.

4. Trunk bending from side to side
-6 repetitions.
Stand with feet apart, arms
along thighs. Bend trunk
laterally to the right, keep
right arm straight, bend left
elbow, left hand coming up
to left shoulder, fist half
closed. Straigthen up.
Repeat movement on the
left side with opposite arm
movements. Breathe in
while bending on one side
and breathe out while
bending on the other. Do
not raise heels while
bending.

5. Trunk turning from side to side
-6 repetitions.
Stand with feet apart,
arms sideways, palms
down. Turn trunk and
head to the right,
keep arms fixed from
the shoulders.
Breathe in while
turning to one side
and breathe out while
turning to the other.
Do not move feet.

6. Quarter squats with hand
movements -12 repetitions.
Feet slightly apart, toes
slightly turned out. Bend
knees over toes to lower
upper body by about 3
to 4 inches, swing arms
to vertical from front
while breathing in and
rising on toes. Straighten
the knees and swing
arms down and back
from front to come to
normal position while
breathing out.

7. Pulling alternate knee to chest
-6 repetitions.
Stand at attention.
Raise one knee as high
as you can, hold it
with both hands and
pull it as close to chest
as possible while
breathing in. Breathe
out as you release and
lower the Repeat with
the other leg.

Asanas with their benefits
Part I
Part I

1. Vrikshasana -1 minute
Stand erect, feet
together. Raise
arms sideways to
overhead, rise on
toes, stretch fully,
knees straight,
abdomen pulled in.
Stretches the muscles and joints, and prepares the body ...for the various
asanas. Also improves the general balance of the body.
Benefits

2. Ardhachandrasana -1/2 minute
Stand erect, feet
together. Raise
together. Bend as far
backward as
comfortably
possible, knees
straight, arms close
to ears and straight.
Perfects the control and balance of the body and gives it a feeling of
lightness. Improves the spinal flexibility and strengthens the hips. Increases
appetite, enhances energy and raises vitality .Enables muscular athletes to
tense and strengthen their abdominal muscles in the stretched condition,
thus preventing what is known as " Athlete's abdominal cramps ".
Benefits

3. Padahastasana -1 minute
Stand erect, feet
together. Raise
arms overhead.
Bend down, head
between arms,
knees straight, hold
ankles to bring head
as close to knees as
possible.
Lightens the body, removes fat and increases digestive power - a very
energising posture. Ensures greater blood supply to the head, removes
fatigue due to excessive brain work.
Benefits

4. Trikonasana -1 min each side
Stand with feet well apart,
body weight equally on both
feet, knees straight. Raise right
arm sideways up touching right
ear, palm facing left. Bend
trunk laterally to the left -don't
push abdomen forward or hips
backward, right arm straight
and as close to head as
possible. Don't take support
with left hand.
Repeat same movements with
left arm and bend to the right.
Gives a good lateral bending to the spine and helps to keep it
flexible and healthy.
Benefits

5. Tribhujasana -1 min each side
Stand with feet well apart, body weight equally on both feet,
arms sideways, palms down. Bend forward -back and arms
horizontal, palms down, head up. Twist trunk to right, left hand
touching of close to right foot, right arm in line with right leg,
look at fingers of right hand. Hold for 1 minute. Come to
previous position.
Benefits

6. Utkatasana -2 min
Stand erect, feet slightly
apart, toes slightly turned
out. Bend from the knees
(as in sitting on a chair),
knees slightly out and
vertically over toes) back
straight, arms stretched
forward (horizontal and
parallel), palms down, head
up.
Strengthens the leg muscles, lightens the body and brings it
under control. A special feature -its practice both strengthens
the knee joints and ensures a section there from which the
cartilages receive nutrition to keep them mobile.
Benefits

7. Sarvangasana -2 min
Lie on your back, arms
alongside. Raise both legs
together -taking support of
hands on the hips and
elbows on the ground.
Straighten the body -feet,
knees, hips and back form
one vertical column from
the base of the neck to the
tip of the toes, feet
stretched, toes pointed, chin
pressed against the chest.
Normal breathing.
Promotes healthy secretion of the thyroid leading to healthy
functioning of the circulatory, respiratory , alimentary and genito-
urinary systems. Keeps the spine flexible preventing the bones
from early ossification. Supplies large quantities of blood to the
Benefits

8. Matsyasana -1/2 min
Sit with legs as in Padmasana -
knees bent, feet on opposite
thighs, heels towards the
abdomen. Lie on your back.
Placing hands near the head
for support lift your back above
the ground, keep the top of
your head on the ground over a
padded surface, e.g. a towel.
Keep your hands on your feet.
Normal breathing.
Makes the neck flexible and strong, increases the size of the rib
cage, widens the windpipe and thus helps deep breathing.
Relieves the neck after Sarvangasana.
Benefits

9. Pashchimottanasana -2 min
Lie on your back, legs
straight, arms overhead,
hands together, palms
facing up. Sit up, take
hands overhead, back
straight, then bend
forward to hold the big
toes, head between arms
and touching the knees.
Reduce abdominal fat. Removes wind from the intestines and
increases appetite.
Benefits

10. Nauasana -1/2 min
Lie on your stomach, legs straight, toe pointed, arms
stretched overhead, hands together, palms on the
ground. Raise legs (knees straight), arms (hands
together), chest and head to form a boat like arch. Do
not hold your breath.
Improves appetite. Tones up the muscles of the chest and
dissolve abdominal fat.
Benefits

11. Halasan -2 min
Lie on your back, arms
alongside. Raise legs as
in Sarvangasana (you
may take help of hands
on the hips), then lower
them overhead, knee
straight, ankles stretched,
toes pointed and touching
the ground. Arms stay on
ground as in beginning,
palms on the ground. The
posture resembles the
shape of a plough.
Makes the spine flexible, creates energy, and increases the supply of blood
to the muscles of the back. Aids the functioning of the thyroid and thymus
glands thus helping retain the individual's youthful physical characteristics
Benefits

12. Salabhasana -1/2 min
Lie on your stomach, hands under thighs, palms
up, forehead on the ground, feet together, toes
pointed. Raise legs as high as you can, knees
straight. Do not take support of your hands.
Helps remove all sorts of muscular pains in the lower region of the back.
Makes the lumber vertebrae flexible.
Benefits

Part 2
Part 2

13. Janushirasan -2 min
Sit with legs stretched out in
front, back straight. Place
right foot against left thigh,
heel as close to groin as
possible. Raise arms
overhead, hands together,
thumbs locked. Bend down
to hold left foot or toes from
both sides, head as close to
left knee as possible. Left
knee should be straight, right
knee on the ground. Repeat
asana with opposite leg
positions.
: Increases digestive power. Helps cure urinary troubles.
Benefits

14. Dhanurasana -1/2 min
Lie on your stomach. Bend knees, hold the ankles.
Pull with your hands and push with your legs, knees
together, till the trunk forms an arch with only the
stomach on the ground. Look up. After releasing the
posture lie for a while in Shavasana.
Reduces abdominal fat. The compressing of the spinal column, pressing the
nerves with the scapulae (the winged bones at the back attached to the
arms) minimises blood circulation while in the asana. But when the pose is
Benefits

15. Yogamudra -2 min
Sit with legs as in Padmasana -
knees bent, feet on opposite
thighs, heels towards the
abdomen, back straight. Hold
your hands behind the back
and on the ground, shoulders
squared, head up. Slowly bend
forward to touch the ground
with the forehead in front of
the shins. Don't raise hips.
The purification of the blood is greatly enhanced by this mudra.
Benefits

16. Chakrasana -1/2 min
Lie on your back. Bend knees, place feet apart and close
to hips, place hands overhead, palms beside ears and
shoulders. Push with hands and, without moving feet,
raise trunk as high as possible to curve the back into an
arch, look on the ground between the hands.
Builds a flexible back, stimulates the nerves of the spine. One of the
powerful back-bending postures.
Benefits

17. Utthitapadasana -1 min
Lie on your back, arms alongside. Raise legs to 45
degrees, knees together, toes pointed. Keep
lower back pressed to the ground. Normal
breathing as far as possible.
Strengthens the abdominal muscles and the legs. Helps cure indigestion.
Benefits

18. Bhujangasana -1/2 min
Lie on your stomach, forehead on the ground, hands
under shoulders. Raise your upper body by the strength
of the back muscles, head up. Don't take help of the
hands, they may remain on the ground or held on the
back over the hips.
Helps in keeping the dorsal spine elastic and strong. Backache due to
overstrain can be thus relieved. Helps considerably in reducing abdominal
fat.
Benefits

19. Pavanamuktasana Series -1/2 min
each (right, left, and both legs - lying and sitting)
Lie on your back. Bend one knee, hold it close to the chest, other leg
straight, head on the ground. Repeat with the other knee. Repeat
with both knees. Sit with legs stretched in front. Bring one foot close
to hips, hug the knee to chest, other leg stretched on the ground,
back straight, head normal. Repeat with the other knee. Repeat with
both knees.
Removes gas from the abdomen and reduces
abdominal fat. Increases the flexibility of the knees and hips.
Benefits

20. Bhadrasana -2 min
Sit holding feet together, heels as close to groin as
possible, knees as close to ground as possible. Back
as erect as possible, head up, chin down, normal
breathing.
Specially recommended for those suffering from urinary disorders. The
pelvis, the abdomen and the back get stimulated through a plentiful supply
of blood. Keeps the kidneys, the prostate and the bladder healthy.
Benefits

Part 3
Part 3

21. Ardhamatsyendrasana -2 min each side
Variation A
Sit with legs stretched out in front. Bend right knee, place right foot
on left side of left knee, left leg straight. Hold left leg with left hand -
keep right knee on the left of left arm. Turn trunk to right, look back
over right shoulder, right hand on ground for support or behind the
back as close to left thigh as possible.
Repeat with left knee bent and trunk turning to left.
you may also hold hands through the gap below the raised
knee. See illustration.
Note

21. Ardhamatsyendrasana -2 min each side
Variation B
Bend left knee, place left foot under right hip. Bend right knee, place
right foot on left side of left knee. Hold left knee or right foot with
the left hand - keep right knee on the left of left arm. Turn trunk to
right, look back over right shoulder, right hand on ground or on waist
as close to left thigh as possible. Repeat with left knee bent and
trunk turning to left..
Increase the elasticity of the spine, and massages the abdomen and
internal organs.
Benefits

22. Gomukhasana -2 min each side
Sit with right knee on left, back and head erect, feet on either
side of the hips. Hold hands behind the back, right elbow
pointing upward and left elbow pointing downward.
Repeat with left knee on right, left elbow pointing upward.
Benefits
Helps proper functioning of the gonad glands. It can be practised to a great
advantage just before retiring by those suffering from sleeplessness in which
case the timing may be increased to half an hour on each side.

23. Ushtrasana -1/2 min
Kneel. Hold your ankles,
push with your hands,
arms straight, to raise
your chest and from an
arch, look up, head
relaxed behind.
Removes fat in the abdomen and buttocks. Helps to improve digestion.
Benefits

24. Ardhakurmasana-2 min
From Japanese sit (hips on or between the heels, knees
together) bend down, arms stretched forward, forehead
and palms on ground. Body completely relaxed. Normal
breathing.
Benefits Removes fat in the abdomen and buttocks. Helps to improve digestion.

25. Shashakasana -1 min
Japanese sit. Place top of the head on the
ground as close as possible, hold your heels and
raise the hips until the arms are straight. Normal
breathing.
Benefits

26. Shirsasana or Half Shirsasana -2
min
Half Shirsasana : - Place top of the head and elbows on
the ground, palms at the back of the head, fingures
locked - head and elbows form a triangle. Slowly raise
hips, straighten legs, to bring head, back and hips in one
line, take all body weight on the head, keep feet on the
ground for support.
Benefits

26. Shirsasana or Half Shirsasana -2
min
Full Shirsasana : - Position of head
and arms as above but with legs
taken up to vertical in line with
the rest of the body, feet
stretched, toes pointed - entire
weight on the top of the head.
Normal breathing. After coming
down rest in Shavasana for one
full minute.
Gives a rich supply of blood to the brain and a good nourishment. A
powerful nerve tonic, it invigorates, energises and aids the digestive power
and also helps to purify the blood.
Benefits

27. Veerasana -2 min
Japanese sit. Hands on
knees, abdomen drawn
in, chest up, back
straight, shoulders
squared, head erect.
Normal breathing.
Aids digestion and helps cure sciatica.
Benefits

28. Abdominal breathing -20 to 30 reps.
Lie on your back, arms alongside, feet near hips, knees raised and
together. Place one hand on the stomach and do deep breathing.
The hand is not to press but merely feel the movement of the
stomach which rises as you breathe in and sinks as you breathe out.
When you breathe out contract the abdominal muscles pulling them
in towards the backbone.
Improves the diaphragmatic, complete breathing Messages the abdominal
organs, improves the peristaltic movements of the intestines thus helping
good bowel movements.
Benefits

29. Shavasana -As long as one is comfortable.
Lie on your back, feet slightly apart, toes slightly turned out, hands a
little away from the body, palms up. Breathe normally, through the
nose. Deliberately loosen up each and every muscle. Imagine you are
a floating cloud or a piece of cloth on the floor. You can concentrate
in your heart and feel relaxed, relaxed, relaxed - absolutely free from
all thought, completely relaxed. You must feel light, light, very light.
Makes the muscles soft and pliable and enables the blood flow to return to
its normal pace.
Benefits

Basic Asanas Part_1-3_Aurabindo Asharam.pptx

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