3. YOGĀSANAS
A. STANDING POSTURES
TĀDĀSANA (Palm Tree Posture):
Tāda means palm tree or mountain. This asana teaches one to attain stability and firmness
and forms the base for all the standing asana.
Technique:
1. Stand with feet 2 inches apart.
2. Interlock the fingers, and turn the wrist outwards.
3. Now inhale, raise the arms up. Bring them in line with the shoulders.
4. Raise the heels off the floor and balance on the toes. Stay in this position for10-15 seconds. Exhale, bring the heels down.
5. Release the interlock of the fingers and bring the arms down parallel to the trunk, and come back to
standing posture.
Benefits:
1. Tadasana stretches and strengthens the legs.
2. It helps to reduce swelling in the feet of pregnant women.
3. It helps to open up the hips and chest region.
4. It enhances blood circulation in abdominal region.
A word of caution:
1. Avoid lifting the toes in case of acute cardiac problems varicose veins and vertigo.
VRKSĀSANA (The Tree Posture)
Vrksa means tree. The final position of this āsana resembles the shape of a tree, hence the name.
Technique:
1. Stand with feet 2 inches apart. Focus on a point in front.
2. Exhale, bend the right leg and place the foot on the inside of the left thigh.
3. The heel should be touching the perineum.
4. Inhale and extend the arms up and join the palms.
5. Stay in the position for 10 to 30 seconds and breathe normally.
6. Exhale and bring the arms and right foot down.
7. Relax and repeat the asana by bending the left leg.
Benefits:
1. Improves neuro-muscular coordination, balance, endurance and alertness
2. It helps to mind focus and relax.
3. It strengthens the thighs and pelvic floor muscles.
A word of caution:
1. Please avoid this practice in case of arthritis, vertigo and obesity.
TRIKONĀSANA (The Triangle Posture)
Trikona means triangle. Tri means three and kona is an angle. As the āsana resembles three arms triangles made by the trunk and the limbs, it has been named Trikonāsana.
Technique:
1. Stand on your feet comfortably apart.
2. Slowly raise both the arms sideways till they are horizontal.
3. Exhale, slowly bend to the right side and place the right hand just behind the right foot.
4. The left arm is straight up, in line with the right arm.
5. Turn the left palm forward. Turn your head and gaze at the tip of the left middle finger.
6. Remain in the posture for 10-30 seconds with normal breathing. As you inhale slowly come up.
7. Repeat for the left side.
Benefits:
1. Trikonasana helps to reduce back pain by stretch and strengthen the spinal
muscles, improves lung function and make ease child birth
A word of caution:
1. Avoid this posture in case of slipped disc, sciatica, and after undergoing abdominal
surgery.
KATICAKRASANA (Lumbar-Twist Posture)
‘Kati’ means waist and ‘cakra’ means wheel. In this asana, one has to twist the waist to right and left side. While doing so, the waist moves like a wheel, therefore it is named as Katicakrasana.
Technique:
1. Keep the legs about 2-3 feet apart.
2. Rise both the arms up to chest level with palms facing each other and keep them parallel.
3. While exhaling, twist the body towards the left side so that the right palm touches the left shoulder, come back with inhalation.
4. While exhaling, twist the body towards the right side so that the left palm touches the right shoulder, come back with inhalation.
5. This is one round: repeat two more times.
6. Relax in Samasthiti.
Benefits :
1. Katichakrasana is good to tone up the waist, back, hips muscles and prevents the spinal deformity.
2. It helps to ease child birth.
Virabhadrasana (The Warrior Pose):
The Virabhadrasana is derived from the Sanskrit vira, meaning “hero,” bhadra, meaning “ auspicious,” and asana, meaning “pose” and this asana is commonly called “warrior pose.”
Technique:
1. Stand erect and spread legs about 3 to 4 feet distance.
2. Right foot should be in the front and the left foot behind.
3. Now, turn right foot outwards by 90 degrees and the left by 15 degrees and both legs are in same line.
4. Slowly raise the both arms sideward and join your palms above your head.
5. Now exhale and bend right knee. Knee does not go ahead of your ankle.
6. Gently push your pelvis down. Hold the pose for few seconds with normal breath.
7. Inhale and come up.
Benefits :
1. This asana helps to opens up chest and strengthened the legs.
2. It also strengthens the spine and prepares it to carry the weight of the growing uterus.
3. It helps to relax the mind and improve balance.
Prasarita Padottanasana (Wide-Legged Forward Bend Yoga Pose):
Prasarita means spread, stretched out or outstretched limbs, Pada means “foot” and Uttana means intense or stretched out.
Technique:
1. Start in the Tadasana pose. Take a deep breath and spread the feet 3 to 4 feet apart.
2. Take in a deep breath, and lift the chest. Exhale and keep lengthening the front of torso.
3. Bend forward slowly, allowing the chest and shoulders parallel to the ground.
4. Reach out hands and place on ground.
Bend elbows and lean in further, bending torso from the hips.
5. Try and rest the crown of head on the floor in front and maintain for few seconds.
6. Take in a deep breath and come back into the standing Pose.
Benefits:
1. This asana helps to strengthen the spine, improves the blood flow to the
fetus, normalize the endocrine profile and help to control the body weight.
Ardha Parhsvakonasana
Parsva’ means side and ‘Kona’ means angle. In the final pose, the body forms a lateral angle; hence, it is called Parsvakonasana.
Technique:
1. Stand erect. Inhale and spread feet approximately one meter apart.
2. Raise the arms sideways at the shoulder level. Turn right foot to the right at 90 degree and left foot at 60 degree to the right side.
3. Bend right knee forming a right angle with the thigh and the calf with right thigh parallel to the floor.
4. Exhale and bend right side and bring right arm down so that right armpit touches right knee and right side of upper trunk touches right thigh.
5. Place right palm on the floor at the inner side of the right foot.
6. In the final posture, spine must be kept straight and the left foot flat on the floor.
7. Hold the posture for 30 seconds breathing normally.
8. Inhale and lift right palm from the floor; raise the trunk; straighten right leg, and raise the arms; come back to the starting position.
9. Repeat if on the other side with the same procedure.
Benefits:
1. This asana stretches and strengthens the legs and reduce swelling in the
feet of pregnant women.
2. It improves blood circulation, stimulates abdominal organs, relieves
constipation, which is a major problem in the first trimester of pregnancy.
B. SITTNG POSTURES
Dandasana:
The word “Danda” comes from the Sanskrit word which means stick or rod and the meaning of Asana is Posture.
Technique:
1. Sit on the floor with the legs stretched in front.
2. Place the palms on the floor by the side of hips, the fingers pointing to the front. Stretch the hands straight and keep the back straight.
3. Stay for this pose few seconds.
Benefits:
1. This asana strengthens the spinal muscles of pregnant women and prevents back pain.
Sukhasana
The word “Danda” comes from the Sanskrit word which means stick or rod and the meaning of Asana is Posture.
Technique:
1. Sit on the floor with legs stretched in front.
2. Sit erect with spine straight.
3. Fold the right leg and tug in inside the left thigh.
4. Then fold the left leg and tug it inside the right thigh.
5. Place the hands on the knee joints.
6. Relax whole body and breathe normally.
Benefits:
1. This asana helps to pregnant women for meditation, which facilitates to overcome stress and anxiety during pregnancy.
2. To build a strong connection with your baby.
Badhakonasana:
Badhakonasana comes from the Sanskrit baddha, meaning “bound,” kona, meaning “angle” and asana, meaning “pose” or “posture.”
Technique
1. Sit straight on the floor with spine erect.
2. Bend knees by and try to touch the soles of feet each other.
3. Hold feet tightly with hands. Inhale deeply.
4. While exhaling press the thighs and knees down towards the floor by pressing elbows on thighs and breathe normally.
5. Finally slowly come up and release the pose.
Benefits:
1. This asana improves flexibility in groin and hip region, makes easy and smooth delivery for pregnant women.
2. Stimulate and improve the function of the reproductive system in women.
SASANKASANA (Hare Posture)
Sasanka means ‘’hare’. The body in this posture takes the shape of a hare, hence the name.
Technique:
1. Sit in Vajrasana with spine erect.
2. Spread both the knees wide apart while toes remaining together.
3. While inhale, raise both arms above the head and in exhaling, bend forward with the arms straight.
4. Chin and arms should be resting on the floor.
5. Look in front and maintain the position for as long as comfortable.
6. Slowly come back in the initial position.
Benefits:
1. Sasankasana massages the internal organs, improves blood circulation thereby stimulating them.
2. It helps battle fatigue, dizziness and nausea which are the common problems in pregnancy.
Marjariasana
‘Marjari‘ means ‘Cat’ and ‘asana’ means ‘pose’ so it is called Marjariasana (cat pose).
Technique:
1. Sit in Vajrasana, stand on the knees.
2. Lean forward and place the hands flat on the floor with palms down and fingers facing towards the forward direction.
3. Keep the arms and thighs perpendicular to the floor.
4. Inhale raise the head up and spine concave shape.
5. While exhale, lower the head and make spine convex by contract abdomen and pull the buttocks.
6. Relax and practice again.
Benefits :
1. This asana strengthens the core muscles gently in pregnant women.
2. In post pregnancy helps to tone up reproductive
organs.
Malasana:
Malasana also known as the Squat or Garland Pose.
Technique:
1. Start in Tadasana, with feet slightly wider than hip distance apart.
2. Pivot feet so toes are wider than heels.
3. Bend knees deeply, sinking down until hips are lower than knees, a few inches off the floor.
4. Bring palms together at heart center, and wedge elbows one at a time, to the inside of knees.
5. Draw heart forward and up, attempting to bring length into lower back and
spine.
6. Stay for 30 seconds.
7. To get out of the pose, either sit back onto buttocks, or push back up to standing.
Benefits:
1. This asana helps to open up the hips joints, strengthen pelvic muscles and
make ease labour.
Parivrata Sukhasana
Parivrtta Sukhasana is derived from the Sanskrit words Parivrtta (revolve), Sukha (easy or comfortable or joy), and asana (posture or pose). It is called as Simple Cross-Legged Twist.
Technique:
1. Start with sitting in the sukhasana with spine straight.
2. Slowly place the right hand behind and left hand should be on the right knee.
3. Bend towards right and try to see behind with spine straight.
4. Hold in this position for a few seconds with normal breath.
5. Repeat the steps on opposite side.
Benefits:
1. This asana tone ups the spinal nerves, ease back pain, enhance the womb
space for easy and healthy growth of the baby in pregnant women.
Upavistha konasana (Seated Wide Angle Pose)
In Sanskrit. ‘Upavistha’ means ‘seated or sitting’, ‘kona’ means ‘angle’ and ‘asana’ means ‘posture or pose’.
Technique:
1. Sit straight with the legs stretched forward.
2. Separate the legs into a V shape.
3. Inhale, raise the arms above the head and elongate the spine.
4. Keep the spine straight and bend forward at the hips level with exhale and place the hands in front, palms pressing down on the floor.
5. Keep the back straight, the breast bone parallel to the floor, hold the outsides of the feet with each hand.
6. Hold the pose for few seconds. Repeat 2 to 3 times.
Benefits:
1. This asana improves circulation in the entire pelvic and abdominal areas
and improve overall flexibility leads to ease child birth.
Parivrtta Janu Shirshasana (Revolved Head to Knee Pose)
Parivrtta Janu Sirsasana is a Sanskrit word; in which Parivrtta means Revolved, Janu stands for Knee and Shirsa represents the head.
Technique:
1. Begin seated in Baddha Konasana.
2. Extend right leg out to the side and pull left heel closer to groin.
3. Place your hands on either side of hips and press down, lengthening the spine up as firm both thighbones down.
4. Inhale, lift and turn torso to the left; exhale and side bend to the right, placing the back of right hand to the floor inside right leg, palm facing up.
5. Next, inhale and extend left arm out, palm facing up; exhale and lean back as
reach the arm over ear toward the right foot and hold onto the arch of right foot
with right hand.
6. Inhale, reach top arm up and over, clasping the outside of the right foot with left hand.
7. Exhale and pull top arm and shoulder blade back as revolve torso toward the
ceiling and gaze up.
8. Hold for few seconds with normal breath and come back with inhale.
Benefits:
1. This asana improves circulation in the abdomen and pelvic regions and
improve overall flexibility leads to ease child birth.
C. SUPINE POSTURES
Viparitakarani (Legs Up the Wall Pose)
In Sanskrit the term, ‘Viparita’ means inverted and ‘Karani’ refers to action. In this posture the body will remain in an inverted position.
Technique:
1. Lie on back, making sure that the back of legs press against the wall, and that the soles of feet face upwards.
2. Place buttocks a little away from the wall or press them against the wall.
3. Back and head are resting on the floor and body forms a 90-degree angle.
4. Use hands to support hips and form that curve in lower body.
5. Keep head and neck in a neutral position and soften throat and face.
6. Close eyes and breathe.
7. Hold the position for few seconds with normal breath.
8. Slowly release this pose and come back to lie down.
Benefits:
1. This asana relieves swelling in legs, back pain and make relax the body and
mind.
Supta Badhakonasana (Reclining Bound Angle Pose)
The name is derived from the Sanskrit supta,meaning “reclining,” baddha, meaning “bound,” kona, meaning “angle,” and asana, meaning “pose”.
Technique:
1. Lie down on the ground.
2. Then, gently bend both knees and bring feet together.
3. Place your heels close to groin.
4. Place palms side of hip and pressed downwards.
5. Exhale, contract abdominal muscles, tailbone moves close to pubic bone.
6. Feel the elongation in lower back and the stability in spine as pelvis tilts.
7. Hold this position few seconds.
8. Now slowly release this pose, come to savasana.
Benefits:
1. Promotes deep relaxation and rejuvenated the body.
2. It stretches groins, inner thighs and makes flexibility in birth canal.
Balasana:
Bala means child. The final position in this āsana resembles side lying child.
1. Lie on your side during the second and third trimesters of pregnancy.
2. In this time period the weight of the growing uterus can press on a major vein (the vena cava) and limit the flow of blood and oxygen to uterus.
3. Having a couple of bolsters to snuggle with can be a great way to get comfy for this way to modify savasana for pregnancy.
4. Line up two bolsters on the right side of your Yoga mat.
Technique:
1. Lie down on the ground.
2. Then, gently bend both knees and bring
feet together.
3. Place your heels close to groin.
4. Place palms side of hip and pressed downwards.
5. Exhale, contract abdominal muscles, tailbone moves close to pubic bone.
6. Feel the elongation in lower back and the stability in spine as pelvis tilts.
7. Hold this position few seconds.
8. Now slowly release this pose, come to savasana.
ŚAVĀSANA (The Dead Body Posture)
Sava means dead body. The final position in this āsana resembles a dead body.
Technique:
1. Lie down on your back with arms and legs comfortably apart.
2. Palms facing upward; eyes closed.
3. Relax the whole body consciously.
4. Become aware of natural breath and allow it to become rhythmic and slow.
5. Remain in the position till you feel refresh and relax.
Benefits:
1. Helps to relieve all kinds of tensions and gives rest to both body and mind.
2. Relaxes the whole psycho-physiological system.
3. The mind, which is constantly attracted to the outer world, takes a U-turn and moves inwards, thus gradually getting absorbed; as the mind turns quiet and absorbed, the practitioner remains undisturbed by the external environment.
4. It is found very beneficial in the management of stress and its consequences.
