TADASAN

This is a traditional posture. The final position of this asan resembles the palm tree. Palm tree is usually erect and straight. Therefor, one should stand straight in this asan.
TECHNIQUE:
  1. Stand erect, legs together, hands by the sides of thigh. Gaze in front.
  2. Raise your hands in front to your arms. Palm facing each other.
  3. Bring the hands up straight forward sky, fingers poinitng upwards.
  4. Now slowly raise your heels and stand on your toes.
  5. Raise your heel as much as you can. Stretch body up as much as possible.
  6. While returning to normal position, bring your heels to the ground first.
  7. Slowly bring down your hands also.

REMEMBER:

  1. This is a balancing pose.
  2. Do not make hast so that you loose your balance and get jerk.
  3. In the beginning legs can be kept apart.

BENIFITS AND LIMITATION:

  1. This improves height.
  2. Spine becomes flexible.
  3. Visceroptosis and pain in the backbone is removed.
  4. Those having complaints of reeling sensation should not practise it.

UKTASAN

Firmly fixing two big toes on the ground, the heels being raised up in the air and placing the anus on the heels is called "uktasan"
NOTE: During the final posture of this asan, hips remains a little risen therefore is called "Uktasan"
TECHNIQUE:
  1. Stand erect, legs together hands by the sides of the thigh.Gaze in front.
  2. Place legs about one foot apart. Raise the arms in front up to the shoulder level, palms facing downwards.
  3. Raising the heels, stand on the toes putting weight on the toes.
  4. Put both hands on the respective knees.
  5. After some time, while returning, raise your arm from the knee up to the shoulder level.
  6. Keeping balance, stand erect on the toes, thereafter slowly place the heels on the ground.
  7. Bring hands by the sides of the thigh and keeping the legs together return to the original position.

REMEMBER:

  1. This is a balancing pose, therefore, maintain balance while sitting on the toes.
  2. During final posture, upper part of body must remain erect.
  3. Do not pot weight on the heels.

BENEFITS AND LIMITATIONS:

  1. Calf muscle are made healthy and removes constipation and nervous weaknees of the lower extrimities.
  2. Those suffring from the muscle pull should not practise it.

ARDHA-PADAMASAN

Place one foot on opposit thigh and on the other thigh the other foot. This is knowon as Virasan.
NOTE: Since the position of legs is like of that of Padamasan (i.e. not complete) the posture is called "Aradh Padamasn"
TECHNIQUE:
  1. Sit stretching out both legs, hands by the side of the body, palms on the ground, finger together pointing towards.
  2. Hold the right foot with left hand and right ankle with the right hand and place the right leg on left thigh.
  3. In the same way, place the left leg under right thigh.
  4. Sit erect,Place hands on the respective knees. Gaze should be nasal of infront.
  5. While coming back, loosen your hands and stretch out your left leg first.
  6. Then stretch out right leg and return to the original position.

REMEMBER:

  1. It is considered as preparotory Asan or Padamasan, therefor one should practise this asan first.
  2. While in final position, the knees must touch the ground.

BHUJANGASAN

Let the lower part of body from toes up to the naval touch the ground. Place the palms on the ground and raise thehead like a cobra.
NOTE:In Sanskrit bhujang means cobra. The final position of this asaa resembles like "Hooded snake" hence this is called bhujang asan.
TECHNIQUE:
  1. Take prone liying position, legs together, toes together, pointing outwards, hands by the side of the body, fingers together palm facing upward and forehead resting on the ground.
  2. Fold hands at the elbow, place palms on the ground near each sides of the shoulder, thumb should be under the armpit
  3. Bring the chin foreward and place it on the ground. Gaze in front.
  4. raise chin and turn head backward as much as possible. Raise the thorax and turning spine backward up to the naval do not raise the naval.
  5. Maintain the posture for sometime. Then slowly bring the body to the ground, starting from upper part of naval region thorax shoulder, chin and lastly place the forehead on the ground.
  6. Nowe, relax your hands and place the by the either sides of the thigh

REMEMBER:

  1. Fingers and hands must remain together.
  2. Do not give jerk to raise youe body.
  3. Naval ar lower part of naval must not be raised.
  4. Put minimum weight on hands.
  5. While in final position, the thumb should touch the chest near armpit.
  6. In the beginning weight can remainon hands.
  7. While coming back some person bend their hands first it should be avoided.

BENIFITS AND LIMITATION:

  1. This effects the muscle of the body.
  2. It is benificial for flatuletence after meeals.
  3. It is more effective for asthama, dyspepsia and helps in keeping the spine flexible.

UTTANPADASAN

This is a traditional posture. It can be viewd as first stage of Viparitakarani-Sarvangasan-Halasan.

TECHNIQUE:
  1. Take supine position with legs together, hands together by the sides of the body. Palm resting on the ground.
  2. Raise both legs together slowly up to 30Deg angle.
  3. After few seconds, raise further up to 45 Deg angle.
  4. After few seconds raise up to 60 Deg angle and maintain it there for few seconds.
  5. While returning stop at 45 and 30 deg angle for few seconds
  6. Finally return both legs to the ground.

REMEMBER:

  1. High pressure and stretch is felt on lower abdomen, hence, practice according to the capacity.
  2. In the beginning take the help of the hands to rais the legs.
  3. While raising do not bend legs at the knees.

BENIFITS AND LIMITATIONS:

  1. This asan is very benificial for those suffring from diabities, constipation, indigestion and nervous weakness.
  2. People suffring from lumber spondilites and muscle pull should not practice it.


SVASTIKASAN



This is taken among meditative posture. In indian culture Svastika C is very popular as an auspicious sign, when we sit in this posture, the position of the legs resembles like Svastika hensa called Svastika asan.


HOW TO PERFORM: Sitting properly (i.e. evenly) tyhe two soles (i.e. feet) between the opposit thighs and knees, sitting on level ground with erect body is knowon as Swastika asan.
TECHNIQUE:
  1. Stretch your both legs together, hands by the side of the body, palms resting on the ground, fingers together pointing forward.
  2. Now fold youe one leg at knee and put it against the joint of another thigh
  3. Fold the another leg and put it against the joint of another thigh.
  4. Put both hands on the knee in jhana mudra
  5. While returning to the original position first stretch your right leg.
  6. Then stretch out the left leg and keep the both legs together.

REMEMBER:

  1. Sit erect keeping the spine straight.
  2. The two soles should be placed between the thigh and calf muscle.