Basic Asanas [ Yoga Positions or Postures or Asanas ]

Pre-positions -

STANDING POSITION	SITTING POSITION
SUPINE POSITION	PRONE POSITION

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Neck: Movement 1 -

Neck Movement (Kanthasanchalana) Type 1

Aim - To increase the flexibility and stamina of neck muscles. Precaution - People with neck problems like spondilytis should avoid forward bending. Procedure - Sit in the Vajrasana Position, keep your neck straight, then slowly but without jerk bend your neck forward as much as possible, back to normal position then bend it backward and then back to normal, then to the right and to the left.

Neck: Movement 2 -

Aim - To increase the flexibility and stamina of neck muscles. Precaution - People with neck problems like spondilytis should avoid forward bending. Procedure - Sit in the Vajrasana Position, keep your neck straight, then slowly but without jerk start rotating neck clockwise from left shoulder to backwards then to the&nbspright shoulder and to front. Repeat this in anticlockwise direction starting from right&nbspshoulder.

Neck Movement (Kanthasanchalana) Type 2

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Shoulder: Movement 1 -

Shoulder Movement (Skandhasanchalana) Type 1

Aim - To increase the flexibility and stamina of shoulder & back muscles. Precaution - No specific precautions. Procedure - Sit in the Vajrasana Position, keep your body straight, with arms by side. Then slowly but without jerk lift your both shoulders upwards as much as possible near to ears, back to normal position. Benefits - This posture is useful for people with back problems.

Shoulder: Movement 2 -

Aim - To increase the flexibility and stamina of shoulder and back muscles. Precaution - No specific precautions. Procedure - Sit in the Vajrasana position, keep your body straight, fold you hands and place left fist on left shoulder and right fist on right shoulder, bring both your elbows together near chest, then slowly but without jerk rotate both these arms in opposite direction, (left arm anticlockwise and right arm clockwise) Repeat this in opposite direction (right arm anticlockwise and left arm clockwise). Benefits - This posture is useful for people with back problems.

Shoulder Movement (Skandhasanchalana) Type 2

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Hand: Movement 1 -

Hand Movement (Hastasanchalana) Type 1

Aim - To increase the flexibility and stamina of hand & shoulder muscles. Precaution - If you feel strain while lifting your hands above ground then do this with your hands resting on ground.

• Procedure - Relax in Shavasana position, keep your hands 6 inches away from your body, legs separated with 12 inch distance between them, lift your hands 1 to 1.5 inch above ground and slowly rotate them towards head without bending elbows, keep the hands parallel to the ground till both the palms meet, place left palm on right&nbsppalm and stretch hands upwards and legs downwards for 5 to 10 seconds, then slowly&nbspbut without jerk rotate both the hands back to the normal position via the same path.
• Benefits - This posture is useful in increasing the strength of neck, shoulders and the stretching helps retain normal posture.

Hand: Movement 2 - Aim - To increase the flexibility and stamina of hand & shoulder muscles. Precaution - do not bend elbows while doing this.

Hand Movement (Hastasanchalana) Type 2

• Procedure - Relax in Shavasana position, keep your hands 6 inches away from your body, legs separated with 12 inch distance between them, raise your hands above ground and slowly take them towards head without bending elbows, place both hands on the ground, stretch hands upwards and legs downwards for 5 to 10 seconds.&nbspThen slowly but without jerk bring both the hands back to the normal position via the same path.
• Benefits - This posture is useful in increasing the strength of neck, shoulders and hands, the stretching helps retain normal posture.

Hand: Movement 3 -

Hand Movement (Hastasanchalana) Type 3

Aim - To increase the flexibility and stamina of hand & shoulder muscles. Precaution - If you feel strain while lifting your hands above ground then do this with your hands resting on ground. The movements should be slow and continuous. Procedure - Relax in Shavasana position, keep your hands 6 inches away from your body, legs separated with 12 inch distance between them, lift your hands 1 to 1.5 inch above ground and slowly rotate them towards head without bending elbows, keep the hands parallel to the ground till both forearms cross, in this same cross position raise the arms above and on to the stomach, then slowly bring both the hands back to the normal position. Benefits - This posture is useful in increasing the strength of neck, shoulders and the stretching helps retain normal posture.

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Leg: Movement 1 -

Aim - To increase the flexibility and stamina of legs & hip muscles. Precaution - The movements should be slow & continuous. Procedure - Relax in Supine position, keep your hands around head rotating them side ways, then lift your left leg and bring it near to the hip, repeat this procedure for the&nbspright leg. Then slowly bring both the hands back to the normal position. Benefits - This helps development of the leg muscles and hip joints.

Leg Movement (Padasanchalan) Type 1

Leg: Movement 2 -

Leg Movement (Padasanchalana) Type 2

Aim - To increase the flexibility and strength of legs & hip muscles. Precaution - The movements should be slow & continuous. Do not bend the knees. Procedure - Relax in Supine position, keep your hands close to your body, then lift your left leg 30 to 40 degrees above ground level and rotate it in the clockwise direction without bending knees, repeat this procedure for the right leg. Benefits - This helps leg muscles and hip joints.

Leg: Movement 3 -

Aim - To increase the flexibility and stamina of legs & hip muscles. Precaution - The movements should be slow & continuous. Do not bend the knees. Procedure - Relax in Supine position, Move your hands around and place them at shoulder height, parallel to the ground, then lift your left leg and turn it to the right side as far as possible touching the ground. Repeat this procedure for the right leg. Then slowly bring both the hands back to the normal position. Benefits - This helps leg muscles and hip joints.

Leg Movement (Padasanchalana) Type 3

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Knee: Movement 1 -

Knee Movement (Janusanchalan) Type 1

Aim - To increase the flexibility and strength of knee & waist muscles. Precaution - The movements should be slow & continuous. Procedure - Relax in Supine position, Move your hands around your head, then bend your left leg in knee and rest foot near&nbspto hips , then turn the knee to the right side as far as possible. Repeat this procedure&nbspfor the right leg. Then slowly bring both the hands back to the normal position. Benefits - This helps knee joints and hip joints.

Knee: Movement 2 -

Aim - To increase the flexibility and strength of knee & waist muscles. Precaution - The movements should be slow & continuous, don't take unnecessary strains while performing this exercise. Procedure - Relax in Supine position, Move your hands around your head, then bend your legs in knee and rest feet near to&nbsphips , then turn the legs to the left side as far as possible, touch the left knee to the ground and turn the neck to the right side and relax all the muscles, continue normal&nbspbreathing, then slowly bring both the hands back to the normal position. Benefits - This helps knee joints, hip joints and also the spinal column.

Knee Movement (Janusanchalan) Type 2

Knee: Movement 3 -

Knee Movement (Janusanchalan) Type 3

Aim - To increase the flexibility and strength of knee & waist muscles . Precaution - The movements should be slow & continuous, don't take unnecessary strains while performing this exercise. Procedure - Relax in Supine position. Move your hands around your head, then bend your legs in knee and rest feet near to hips , keep 12 inches distance between them, then turn the left leg to the right side to touch the right toe, press the right leg to the left thigh, relax all the muscles,&nbspcontinue normal breathing. Repeat this for right leg, then slowly bring both the hands&nbspback to the normal position. Benefits - This helps knee joints, hip joints and also the spinal column.