Effect of Yogasana By - PowerPoint Presentation

Slide1

Effect of

Yogasana

By

Dr.

Govind

Sadashivrao

Martale

Director of Physical Education

Dhanaji

Nana

Mahavidyalaya

,

Faizpur

Tal.

Yawal

Dist.

Jalgaon

– 425503

Mobile No. 9637105757, 8857088109

govind_martale@rediffmail.com

Slide2

Tadasana

English Name: - Mountain PoseAsana Type: - Standing

Asanas

Muscles Working: - Intrinsic and

Exteinsic

foot muscles, Quadriceps,

Iliopsoas

,

Piriformis

, Abdominal wall, and Diaphragm

Joint Actions: Extension: -

Liumbar

, Thoracic, Cervical Curves

Neutral: Ankle, Hip, Shoulder Wrist joints

Extended: Knee and elbow joints

Lifting Action: Arches of the feet, the pelvic floor, lower abdomen, rib cage, cervical spine, the top of the head

Strengthens Thighs, knee and Ankles, Relieves Sciatica, Reduces flat feet

Avoid this asana: - Headaches, Insomnia and Low blood pressure

Slide3

Anjaneyasana

Hanuman’s Mother name English Name: - Crescent Pose

Asana Type: - Standing

Muscles Stretched: -

Iliopsoas

, Quadriceps, Gluteus Maximus

Muscles Working: - Legs: gluteus

Medius

, Gluteus

Minimus

Adductor

magnus

, Adductor

Longus

, Adductor

Brevis

,

Gracilis

,

Pectineus

Arms & Shoulders: - Deltoids, Triceps, Trapezius, Rhomboid and

Latissimus

Dorsi

Joint Actions: - Hip flexion, Opposite Side hip extension, Hip adduction, Spinal extension, Shoulder abduction

Strengthens Knee Joint

Avoid this asana: - If you have High blood pressure, Knee injuries

If you have Shoulder problems and neck problem avoid raising your arms above head

Slide4

Vrukshasan

English name: - Tree PoseAnatomical focus: - emphasize alignment of the head, spine and hipsIncreases the range of motion in the hipsTones the muscles of the legs, back and chest

Strengthens the ankles

Slide5

Trikonasana

English Name: - triangle PoseStretches: - Ankles, Groin, Thighs, Shoulders, Knees, Hips, Calves, Hamstrings, Thorax, Vertebral column

Strengthens: - Ankles, Thighs, Knees legs, chest and arms

Helps reduce back pain and Sciatica

Reduces Stress and Cures anxiety

Slide6

Hasta Uttanaasana

English Name: - Ralsed Arms Pose, Ralsed Hands Pose, Hand Raising Pose, Sky Reaching Pose

Hast = Hand

Uttana

= intense stretch, Extension, Straight or “Stretched”

This pose is use in Surya

Namaskar

Abdomen organs stretched

This asana helps to relax the neck and back muscles

Useful for Frozen shoulders

Thyroid gland affected which helps in fighting Obesity

Slide7

Padmasana

Sanskrit word Padma: LotusImprove digestionReduces Muscular tension and brings blood pressure under controlReduces female menstrual disorders connected with the reproductive organs

It helps in improving concentration

It bring peace, solitude and longevity to the practitioner.

Slide8

Vajrasana

English Name: - Kneeling pose, Thunderbolt or Diamond poseStretches: - Ankles, Thighs,knees and Hips This asana help in digestive system

It also strengthens the muscles of legs and back

Helps in reduction of the hips

Helps to fight stomach disorder

Mind calming

Increasing the blood circulation

Avoid this asana: - Knees Problem or surgery (recently), Suffering from any spinal column ailment on the lower vertebrae, suffering from intestinal Ulcers, Hernia, Small Intestine

Slide9

Balasana

English Name: - Child’s Pose, Child’s resting poseBala = Child and asana = “posture”Stretches: Hip, Thigh, Ankle

Strengthens: - Back, Neck and Shoulder

It helps to massage and flex the internal organs

Helps to stretch and lengthen the spine

Relieves pin in the lower back and neck

Promotes blood circulation all throughout the body

The tendons , muscles, Ligaments in the knee area

are thoroughly

stretched

Slide10

Anahatasana

Melting Heart pose, Extended Puppy poseCompression along the spine stimulates the Urinary bladder linesThis posture can juice up the arm meridians, especially the heart and lung

Slide11

Baddha Konasana

English Name: - Bound Angle Pose, or Cobbler PoseStretches: - Knee, thighs, GroinStrengthens: - Hips, Legs, Lower Back and Abdomen

Improves flexibility in the inner thighs, groins and the knees

Stimulates the abdominal organs, potentially improving the ovaries, prostate gland, kidneys and bladder

Avoid this asana: - Knee injury and suffer from sciatica

Slide12

Janusirsasana

English Name: - Head to Knee pose, Head to Knee Forward bend, Head of the knee pose or Head on Knee pose

Strengthening and Stretching the shoulders, Spine, Groins, and Hamstrings

Strengthens: - Back

Stimulation the Liver and Kidneys

Improving Digestive System

Therapeutic for high blood pressure, insomnia and sinusitis

Avoid this asana: - Diarrhea or Asthma, Knee injury, Lumbar disc herniation and Lower back injury

Slide13

Paschimottanasana

English Name: - Seated forward bend or Intense Dorsal StretchPaschima = west/ Back,Uttana = Intense stretch

Asana = Pose

Useful for diabetes and High blood pressure

Stretches: - vertebral column, Shoulders, Hamstrings

It helps improve digestive systems

Kidneys, Liver, Uterus and Ovaries are activated

Strengthens: - Back and Spine

Avoid this asana: - Diarrhea or Asthma, Knee injury, Lumbar disc

herniation, Lower

back injury

and Pregnant Women must avoid

Slide14

Ardha matsyendrasana

English Name: - Half Lord of the Fishes Pose, Half Spinal Twist PoseArdha = Half

Matsyendra

= King of the Fish

Matsya

= Fish and

Indra

= Ruler

Stretches: - Hips, Shoulders, Neck

Strengthens: - Spine, Digestive System, Urinary System and Reproductive System

Increases the elasticity of the Spine

Increases the oxygen Supply to the Lungs

Avoid This Asana: - Severe Slipped

Dise

Problem, Pregnant Women, Recently undergone abdominal,

Slide15

Marjaryasana

English Name: - Cat poseMarjari = catStretches the back torso and neck

Provides a gentle massage to the spi

n

e and belly organs

Helps regulate blood circulation throughout body

Helps relive stress

Avoid this poses: - Severe Neck or

Head injury

Slide16

Bitilasana

English Name: - Cow poseStretches the back torso and neckProvides a gentle massage to the spine and belly organsHelps regulate blood circulation throughout body

Helps relive stress

Avoid this poses: -

Lower back injury

Slide17

Chakki Chalanasana

English Name: - Mill Churning pose“Chakki” = Grinder,

Chalana

= Drive

Benefits: - 1) Prevent sciatica nerve pain, 2) Helps to tone the back, arms and groin

3) Helps to women menstrual problems 4) Excellent exercise for toning the nerves and organs of the abdomen and pelvis 5) first three months of pregnancy

In case of any surgery for stomachache avoid this poses

Slide18

Shalabhasana

Type of asana: - Lying on Abdomen poseMeaning: - Locust or GrasshoperConcentration: - On the musckes of the legs and back and the Manipura

Chakra

Benefits: - 1) Kidney function is stimulated 2) Leg, pelvic and back muscles are strengthened 3) Lower end of the spine 4) Most helpful for backache sciatica pain 5)Encourages good posture and a slim figure 6) Removing unwanted fats around abdomen, waist, hips and thighs 7) Cures cervical

spondylitis

and spinal cord ailments 8) Beneficial for depression and Develops self confidence

In case of any surgery for stomachache and lower back avoid this poses

First of all practice

Ardha

Shalabhasana

Slide19

Naukasana

Type of asana: - Lying on Abdomen poseEnglish Name: - Boat PoseStrengthens the back, abdominal, Thigh, Hips, Necks and Shoulder musclesTones the leg and arm muscles Useful for people for people with Kidney function, Thyroids and prostate glandsRegulates the function of pancreas, liver and lungs. Reduce belly fat and Developing six pack ABSAvoid the pose: - 1) Low and High blood pressure 2) Severe headache, Migraine 3) Hip joint pain, Arthritis 4)Pregnant Women

Slide20

Makara Adho

Mukha Svanasana Type of asana: - Lying on Abdomen poseEnglish Name: - Dholpin Plank

Pose

Effectively relives the body of headache, Fatigue and Back-ache

Strengthens the arms and legs

Tone the abdominal muscles

Improves digestion

Relieves menstrual discomfort

Back injury, Neck injury or Spinal injury perform this pose with the supervision

Avoid this pose: - 1) Recent shoulder, back arm or neck injury 2) High blood pressure

Slide21

Sarpasana

Type of asana: - Lying on Abdomen poseSarp = Snake and asana = Pose it means Snake poseStrengthens the lung, heart, and Legs Strengthens the four parts of the heart are Endocardium, Epicardium

, Myocardium and Pericardium. So that the heart diseases will go off.

Helps to all organs of abdomen get proper massage

Makes spine more flexible, prevents slip disk, cervical and back pain

Avoid this pose: - Hernia,

Hyperthyoidism

, High blood pressure, Peptic Ulcer, Intestinal Tuberculosis, Pregnancy

Slide22

Bhujangasana

Type of asana: - Lying on Abdomen pose and back bending poseEnglish Name: - Cobra PoseStretches: - Abdomen, Shoulders Thorax and LungsStrengthens: - Vertebral columnsBenefits: - Spine stronger and more flexible, It also organs that lie in the lower abdomen, It stimulates the digestive, reproductive and Urinary systems, This asana is known to open up the lungs and the heart, It relieves sciatica

and Asthma

Avoid this pose: - Hernia, Back injury, Carpal tunnel syndrome, Headaches, Pregnancy and Recently abdominal surgeries

Slide23

Dhanurasana

Type of asana: - Lying on Abdomen poseEnglish Name: - Sanskrit: धनुरासन; Bow Pose, or sometimes Urdva Chakrasana

 (Upward Wheel Pose) is an asana.

Benefits of Bow Pose (

Dhanurāsana

)

 

:

- 1) Strengthens the back and abdominal muscles. 2) Stimulates the reproductive organs. 3) Opens up the chest, neck and shoulders. 4) Tones the leg and arm muscles. 5) Adds greater flexibility to the back. 6) Good stress and fatigue buster. 7) Relieves menstrual discomfort and constipation. 8) Helps people with renal (kidney) disorders. 9) It provides relief from headache.

Stretches:

 Abdomen, Thorax, Thighs, Ankles, Groin,

Psoas

major muscle, Throat, Front of the body

Do not 

practice

Dhanurasana

(Bow Pose)

 if you have:

High or low blood pressure

Hernia

Neck injury

Pain in the lower back

Headache migraine

Recent abdominal surgery

Ladies should avoid practicing this yoga pose during pregnancy.

Slide24

Supta

pavan MuktasanaType of asana: - Lying on Back poseEnglish Name: - Wind-Relieving Pose, Wind Removing Pose, or Wind Liberating Pose is an asana. Sanskrit:

पवनमुक्तसन

;

Pawan

– wind,

Mukta

– relieve or release, Asana 

– 

pose

Benefits

It cures acidity Indigestion and Constipation.

It is very good for all abdominal organs.

Regular practice

pavanamuktasana

cures gastrointestinal problems.

Helpful for those suffering from gas problems, acidity, arthritis pain, heart problems and waist pain.

Strengthens back muscle and cures back pain.

It gives flat stomach. Everyone should practice this asana for flat stomach.

It is very beneficial for reproductive organ and for menstruation disorder.

Avoid this pose

: - 1) People with injured or weak knees should not practice

Supta

Pawanmuktasana

or The Reclined Wind Relieving Pose as a lot of stress is put on the knees. 2) People with back ache and sciatica should not practice

Supta

Pawanmuktasana

or The Reclined Wind Relieving Pose. 3) You should also avoid practicing

Supta

Pawanmuktasana

or The Reclined Wind Relieving Pose if you have an injury to the ankle. 4) Get out of the pose or release the pose if you feel a sudden sharp and shooting pain in your legs. 5) If you have any doubts about your condition, consult a physician before practicing

Supta

Pawanmuktasana

or The Reclined Wind Relieving Pose and always practice asana under the supervision of a trained yoga expert. 6) Do not over exert yourself while practicing

Supta

Pawanmuktasana

or The Reclined Wind Relieving Pose. Do not push yourself beyond the limits. Go only as far as your body allows. 7)

Supta

Pawanmuktasana

or The Reclined Wind Relieving Pose should not be practiced if you have frequent headaches and migraine. 8 ) You should also not perform

Supta

Pawanmuktasana

or The Reclined Wind Relieving Pose if you have any chronic spinal or neck problems. 9) Pregnant women should also not perform

Supta

Pawanmuktasana

or The Reclined Wind Relieving Pose. 10) People suffering from peptic ulcer, hernia, intestinal tuberculosis and other such conditions are also advised not to practice

Supta

Pawanmuktasana

or The Reclined Wind Relieving Pose. 11) People with neck injury are advised to look down on the floor and keep the head in a neutral position while practicing

Supta

Pawanmuktasana

or The Reclined Wind Relieving Pose. 12) People with heart problems like chronic thrombosis should also not practice

Supta

Pawanmuktasana

or The Reclined Wind Relieving Pose. 13) People with High Blood Pressure should also not practice

Supta

Pawanmuktasana

or The Reclined Wind Relieving Pose. 14)

Supta

Pawanmuktasana or The Reclined Wind Relieving Pose should not be performed if you have any injury or pain in the ankle.

Slide25

Pavan Muktasan

Type of asana: - Lying on Back poseStretches: Abdomen, Lower Back, ArmsStrengthens: Back, Digestive System, Reproductive SystemThis asana must be avoided if you have had an abdominal surgery recently. Also, people suffering from hernia or piles must avoid this asana.

This asana must not be practiced by pregnant women. Menstruating women can avoid this asana if they are not comfortable.

If you are suffering from heart problems, hyperacidity, high blood pressure, slip disc, hernia, back and neck problems, or a testicle disorder, you must avoid this asana.

If you have had a neck injury, but have a doctor’s approval to practice this asana, your head must remain on the floor as you practice it.

Slide26

Naukasan

Type of asana: - Lying on Back poseEnglish Name: - Boat PoseThe body come into a V-shapeStrengthens the back, abdominal, Thigh, Hips, Necks and Shoulder musclesTones the leg and arm muscles Useful for people for people with Kidney function, Thyroids and prostate glandsRegulates the function of pancreas, liver and lungs. Reduce belly fat and Developing six pack ABSAvoid the pose: - 1) Low and High blood pressure 2) Severe headache, Migraine 3) Hip joint pain, Arthritis 4)Pregnant Women

Slide27

Setubandhasana

Type of asana: - Lying on Back poseEnglish Name: - Bridge Pose; Sanskrit: सेतुबन्धासन; Setu – Bridge, Bandha – Bind/Lock, Asana – Pose/Posture

Benefits of Bridge Pose:

 

Stretches the chest, neck, spine, and hips

Strengthens the back, buttocks, and hamstrings

Improves circulation of blood

Helps alleviate stress and mild depression

Calms the brain and central nervous system

Stimulates the lungs, thyroid glands, and abdominal organs

Improves digestion

Helps relieve symptoms of menopause

Reduces backache and headache

Reduces fatigue, anxiety, and insomnia

Rejuvenates tired legs

Relieves symptoms of asthma and high blood pressure

Therapeutic for hypertension, osteoporosis, and sinusitis

Avoid this pose: -

People who are suffering from a neck injury must either completely avoid this asana, or do it with a doctor’s permission under a certified yoga instructor.

Pregnant women may do this asana, but not to the full capacity. They must do it under the guidance of a yoga expert. If they are in their third trimester, they must do this asana with a doctor’s consent.

If you have back problems, you must avoid this asana.

Slide28

Paschimottanasana

English Name: - Seated Forward Bend, or Intense Dorsal Stretch; Sanskrit:  पश्चिमोत्तानासन; Benefits: - 1) Stretches the whole spine specifically lower back, hamstring and hips. 2) Massages and tones the abdominal and pelvic organs. 3) Improves the circulation. 4) Stretches and strengthens the calf and thigh muscles. 5) Activates the spinal nerves 6) Tones the arms 7) Reduces abdomen fat

Therapeutic applications: - 1)

Obesity 2) Indigestion 3) Less height 4 ) Useful for people who feel less energetic.

Stretches:

 Vertebral column, Shoulders, Hamstrings

Strengthens:

 Back, Spine

Avoid this asana: -

Avoid this asana if you have asthma or diarrhea.

In case you have a back injury, you must make sure to practice this asana only under the guidance of a certified yoga instructor.

Pregnant women must avoid practicing this asana.

Slide29

Utan Padasana

Type of asana: - Lying on Back pose/ Supine positionEnglish Name: - Raised legs yoga poseWeight Loss: This is one of the important yoga poses for weight loss, especially the lower belly fat. It helps to burn the fat of lower belly region and lower abdominal sides.Yoga for abs: If you want to make your six pack abs, no need to hit the GYM, do it naturally with the help of this asana. Doing this yoga pose for one month and maintaining it for suitable time helps to shed the extra fat from the entire abdominal region and leads to developing a better and smart look to your body.

Back pain

:  Initially, it may give you some pain in the lower spine, but practicing this asana regularly will help to strengthen your back. It is also good for hips and thighs.

Hernia

: It is effective for those who are having the problem of Hernia. In fact, it is one of the best yoga poses for hernia treatment.

Balances the navel

. Now and then, people are facing the problem of naval displacement. This yoga helps in balances the naval (

Nabhimanipurcakra

) and helps you to overcome the condition.

Weak legs

: It helps to make your legs stronger.

Abdominal muscles

: Those who have weak abdominal muscles should practice this yoga exercise. It helps to strengthen your inner abdominal finer muscles thereby ensure smooth digestion.

Nervousness

: It is one of the important yoga pose to overcome nervousness.

Digestion

: It helps to release adequate amount of gastric juices, enzymes; thus ensures better digestion and prevents indigestion, acidity, constipation and flatulence.

Gas release

: It is quite powerful yoga exercise to release abdominal as well as intestinal gases. A person, who is facing gas problem, should practice this yoga on regular basis.

Slide30

Suptamerudandasana

Type of asana: - Lying on Back pose/ Supine position English Title: - Supine Spinal Twist Yoga Pose Sanskrit Title: - Supta Matsyendrasana I,

Prasarita

Merudandasana

,

Jathara

Parivrtti

,

Supta

Parivartanasana

All Titles: - Supine Spinal Twist Yoga Pose I,

Supta

Matsyendrasana

I,

Prasarita

Merudandasana

,

Jathara

Parivrtti

,

Supta

Parivartanasana

, Belly Twist

Pose Level: - Beginner

Pose Position: -

SupinePose

Type: - Twist, Stretch

General Benefits

Improves the flexibility of the spine at the lower back

:

Acts as a great preparatory pose for

Ardha

Matsyendrasana

:

A good Restorative pose for keeping the mind calm and reducing insomnia

:

Improves digestion with the proper functioning of the abdominal organs

:

Tones the hips and the tummy

:

Reduces the stress at the lower back with prolonged sitting

:

Avoid this pose : - 1)

Injury at the lower back close to the sacrum 2)Pregnant women should use support 3) Injury at the hips or knee

:

Slide31

Shavasana

This pose resembles the posture of a dead body and is, therefore, named after it. Shava (शव, Śava) meaning “corpse”, and Asana (आसन, Āsana

) meaning “posture” or “seat”.

Benefits: -

1. Brings The Body To A Meditative State 2. Relaxes And Calms The Body 3. Reduces Blood Pressure And Anxiety 4. Improves Concentration And Memory 5. Increases Levels Of Energy

Avoid this pose: -

unless your doctor has advised you, for some medical reason, to avoid lying on your back.

Slide32

Anulom- Vilom

Slide33

Ujjayi

Slide34

Bhramari

Slide35

Bhasarika

Slide36

Om Chanting

Slide37

Thank you

Thank You Thank You