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8 Step Method For Yoga Asanas
8 Step Method For Yoga Asanas
ARDHAKATI CHAKRASANA
Step 1- Introduction
Name- Ardhakati Cakrasana
Meaning- Half Side Bend
Justification- It is done to flex the spine Side Way
Type- Standing
Category- Cultural
Complimentary- To be done Opposite Side
Counts: 8
Step 2: Demonstration
Sthiti- Tadasana
Ekam- Inhale, Raise the right Arm slowly till shoulder level
Dve- Exhale, turn the upward
Trini- Inhale and raise the arm upward until the biceps touch the ears
Chatvari- Exhale, bend the trunk slowly to the left, hold for 10 to 20 seconds
Pancha- Inhale and come back to the vertical position
Sata- Exhale: Exhale, bring the Arm to shoulder level
Sapta- Inhale, Turn the palm downward
Ashta- Bring the palm down and come to sthiti posture
Relax in Sithila Tadasana
Silent Demonstration
Demonstration with counts
Demonstration with counts, breathing and explanation
Meaning- Let all be happy, free from diseases. Let all align with reality, let no one suffer
from miseries. Om peace, peace, peace.
ARDHA CHAKRASANA
Step 1: Introduction
Step 2: Demonstration
Sthiti- Tadaasana
Ekam- Support the back with both hands, fingers facing backward
Dve- Exhale, drop your head down
Trini- keeping exhaling, shoulder down
Chatvari- Exhale completely and bend from your waist region, keeping knees straight
Pancha- Inhale, and make your back straight
Sata-Exhale, Inhale further to lift your shoulders
Sapta- Inhale completely to make your neck straight
Ashta-Exhale and drop the hands down to sithiti position
Relax in Sithila Tadasana
Silent Demonstration
Demonstration with counts
Demonstration with counts, breathing and explanation
Limitation-
People with Vertigo Should avoid this posture, People with low BP should also avoid
Step 4- Individual Practice
The class will perform the asana in accordance with the instructor’s instruction.
Correction can be done by the instructor.
Step 1: Introduction
Step 2- Demonstration
Sthit- Tadasana
Silent Demonstration
Demonstration with counts
Demonstration with counts, breathing and explaination
Step 1- Introduction
Name- Trikonasana
Meaning- Triangle posture
Justification- The body looks like a triangle in the final posture
Type- Standing
Category- Cultural
Complimentary- To be done on Opposite Side
Counts- 8
Step 2: Demonstration
Sthiti- Tadaasana
Ekam- Inhale and take right foot 3 ft distance from the left foot and lift your hands up to
shoulder level
Dve-Exhale turn Right towards the right
Trini- Inhale, bend from the waist region and place the palms next to your right foot
Chatvari- Exhale Look up towards the left hand
Pancha- Inhale head down
Sata- exhale come back to the standing position keep the hands up
Sapta- Inhale turn right foot inwards
Ashta- Exhale bring the hands down and foot together
Relax in Sithila Tadasana
Silent Demonstration
Demonstration with counts
Demonstration with counts, breathing and explaination
Limitation- People having recent abdominal surgery may avoid this postur
Step 4- Individual Practice
The class will perform the asana in accordance with the instructor’s instruction.
Correction can be done by the instructor.
Maintain lateral bending, don’t bend forward or backward , Face relaxed, no bend on knees
Teacher instructs and all students perform. Teacher must emphasise on synchronization of
body, mind and on stretching position and completion position.
Teacher will clarify students doubts, if any and then chant the closing prayer –
Om sarve bhavantu sukinaha sarve santu niramayaha
sarve bhadrani pashyantu ma kschit dukhabhaga bhavet
Om shanti, shanti, shanti
Meaning- Let all be happy, free from diseases. Let all align with reality, let no one suffer
from miseries. Om peace, peace, peace.
PARIVRITTA TRIKONASANA
Step 1: Introduction
Step 2- Demonstration
Sthiti: Tadaasana
Ekam- Inhale and take right foot 3 ft distance from the left foot and lift your hands up to
shoulder level
Dve- Exhale twist your body, bring the right hand towards the left foot and left hand
towards the right foot
Trini- Inhale bend from the waist and place the right palm next to your left foot, left goes up
Chatvari- Exhale lift your head up and look towards the left hand
Pancha- Inhale bring the head down
Sata- Exhale come up in the twisted poster
Sapta- Inhale and turn the upper body in the normal poster keep the hand at the shoulder
level
Ashta- Exhale bring the hands down and feet together
Relax in Sithila Tadasana
Silent Demonstration
Demonstration with counts
Demonstration with counts, breathing and explanation
Step 3: Benefits and Limitations
Benefits-
Gives rotational movement to Spine, Improves the function of kidney ,Strengthens the
thigh muscles ,Improves function of Liver
Limitation -
Avoid if any spinal issues, Avoid in case of hypertension
Step 1- Introduction
Name- Parshva Konasana
Meaning- ‘parshva’ means side, ‘kona’ means angle ‘asana’ means posture
Justification- Body is at a side angle in the final posture
Type- Standing
Category- Cultural
Complimentary- To be done Opposite Side
Counts- 8
Step 2- Demonstration
Sthiti: Tadaasana
Ekam- Inhale and take right foot 3 ft distance from the left foot and lift your hands up to
shoulder level
Dve- Exhale and bend your right knee till your thighs become parallel to the ground
Trini- Inhale, bend from your waist and place the right palm next to your right foot
Chatvari- Exhale, lift your head up and look towards your left hand upwards
Pancha- Inhale bring the head down
Sata- Exhale, left your upper body, keeping the hands to shoulder level
Sapta- Inhale make your right knee straight
Ashta- Exhale bring the hands down feet together
Relax in Sithila Tadasana
Silent Demonstration
Demonstration with counts
Demonstration with counts, breathing and explanation
Limitations-
People with cardiac problems may avoid this posture initially
Step 4- Individual Practice
The class will perform the asana in accordance with the instructor’s instruction.
Correction can be done by the instructor.
Step 1- Introduction
Name of the asana – Vajrasana
Meaning- Diamond posture
Justification- On the completion of the posture, it activates the Vajra nadi
Type- Sitting
Category- Cultural, meditative
Complementary- No complementary
Counts- 8
Step 2- Demonstration
Stithi- Dandasana
Ekam- Fold the right leg and bring the right heel under the right buttock. Transfer your
body weight to the right side
Dve- Now, fold the left leg and place the left heel under the left buttock
Trini- Lift your buttocks up and stand on the knees. Bring your heels together
Chatvari- Sit back on your heels and place both the palms on the thighs. This is the final
position.
Pancha- Stand on your knees and move your heels apart
Shata-Slowly release the left leg and place it forward
Sapta- Now, slowly release the right leg and place it in front of you.
Ashta- Keep your hands beside your body.
Now, relax in Sithila Dandasana.
Silent Demonstration
Demonstration with counts
Demonstration with counts, breathing and explanation.
Step 1- Introduction
Name of the asana – Sasankasana
Meaning- Rabbit posture
Justification- ‘Sash’ means rabbit and ‘ank’ means lap
Type- Sitting
Category- Cultural
Complementary- Supta Vajrasana
Counts- 8
Step 2- Demonstration
Stithi- Dandasana
Ekam- Inhale and exhale bend the right leg and keep it below the right buttock.
Dwe- Inhale and exhale bend the left leg and keep it below the left buttock.
Trini- Inhale take both the hands behind, hold the right wrist with the left palm.
Chatvari- Exhale and bend forward, try to touch your forehead to the ground, hold the
posture
Pancha- Inhale and go back, body should be “U” shaped.
Shata- Exhale and straighten the body, release the hands.
Saptha- Inhale and exhale release the left leg.
Ashta- Inhale and exhale release the right leg.
Relax in Sithila Dandasana.
Silent Demonstration
Demonstration with counts
Demonstration with counts, breathing and explanation
Teacher will clarify students doubts, if any and then chant the closing prayer –
Om sarve bhavantu sukinaha sarve santu niramayaha
sarve bhadrani pashyantu ma kschit dukhabhaga bhavet
Om shanti, shanti, shanti
Meaning- Let all be happy, free from diseases. Let all align with reality, let no one suffer
from miseries. Om peace, peace, peace.
SUPTA VAJRASANSA
Step 1- Introduction
Name of the asana – Supta Vajrasana
Meaning- Reclined Thunderbolt posture
Justification- ‘supta’ means lying on the back, vajra means thunderbolt
Type- Sitting
Category- Cultural
Complementary- Sasankasana
Counts- 8
Step 2- Demonstration
Stithi- Dandasana
Ekam- Inhale and exhale bend the right leg and place it below the right buttock.
Dwe- Inhale and exhale bend the left leg and place it below the left buttock.
Trini-place your elbows on the ground. With elbow support, lie down fully on the ground
Chatvari- Now, keep the hands crossed above the head. Knees should touch the
ground.
Pancha- Lift your body up and come back to elbow support.
Shata- get up with the body straight. Hands beside your body
Sapta-Stretch your left leg forward.
Ashta-stretch your right leg forward.
Relax in Sithila Dandasana
Silent Demonstration
Demonstration with counts
Demonstration with counts, breathing and explanation
Step 1- Introduction
Step 2- Demonstration
Stithi- Dandasana
Ekam-Inhale and raise the arms sideways to shoulder level, turn the palms facing the roof
Dwe-Further inhale and raise the arms vertically upwards. Biceps touching the ears
Trini-Exhale and bend forward until the hands are parallel to the ground
Chatvari- Further exhale and bend completely. Catch hold of the toes with the fingers and rest
your face on the knees. Bend the hands at the elbow and relax the abdomen muscles.
Pancha- Release the fingers and toes, lift your face off the knees and keep your hands parallel
to the ground
Shata-Raise your hands vertically upwards
Sapta- Bring your hands to shoulder level and turn your palms facing the floor.
Ashta-Bring your hands down and keep it on the ground near you.
Relax in Sithila Dandasana
Silent Demonstration
Demonstration with counts
Demonstration with counts, breathing and explanation
Step 3-Benefits and Limitations
Benefits-
Brings flexibility to the backbone, improves digestion and energises the whole body
Limitations-
People with heart ailments, back problems and spondylosis may avoid this posture
Step 1- Introduction
Name of the asana – Ustrasana
Meaning- Camel posture
Justification- this backbend makes the body resemble like a camel hump
Type- Sitting
Category- Cultural
Complementary-Paschimottanasana
Counts- 8
Step 2- Demonstration
Stithi- Dandasana
Ekam-Fold your right leg and place it under the right thigh
Dwe-Fold your left leg and place it under the left thigh. Hands by the side of the body.
Sit in Vajrasana
Trini-Stand on the knees and place palms on the hips with fingers pointing forwards
Chatvari-Inhale, bend the trunk backwards and place the palms on the heels.
Panhca-Release the hands and stand on the knees
Shata- sit back on the heels in vajrasana
Sapta-Release your left leg
Ashta-release your right leg and relax in sithila dandasana
Silent Demonstration
Demonstration with counts
Demonstration with counts, breathing and explanation
Step 3-Benefits and Limitations
Benefits-
Makes the spine flexible, increases blood circulation to the head region
Limitations-
People with hernia problems, lower back pain and hypertension must be careful
Step 1- Introduction
Step 2- Demonstration
Stithi- Dandasana
Ekam-Fold the right leg at the knee and place it near the left thigh
Dwe-Raise your hands to shoulder level
Trini-Twist your trunk to the right side. Hold your right foot with left hand and place the
right hand behind
Chatvari- Turn your head, twist your trunk nicely and look behind
Pancha- Turn your head forward and release your left hand
Shata- Bring both your hands up and turn forward
Sapta- Bring both your hands down near the sides of your body
Ashta- Release your right leg
Relax in for a minute and perform the asana on the left side. Then, relax in sithila
dandasana
Silent Demonstration
Demonstration with counts
Demonstration with counts, breathing and explanation
Step 3-Benefits and Limitations
Benefits-
Makes the spine flexible, ones up the spinal nerves. Helps to cure constipation, useful for
diabetes
Limitations-
People who have undergone recent abdominal surgery may avoid this asana
Step 1- Introduction
Step 2- Demonstration
Stithi- Dandasana
Ekam-bend the right leg at the knee and place it near the left thigh
Dwe-Now, place the right leg on the outer side of the left thigh and fold the left leg
inwards
Trini-Inhale, raise the right arm vertically upwards and stretch the shoulder
Chatvari-Exhale, twist the waist to the left and bring the right arm over onto the outer side
of the left knee. Catch the left big toe with the right hand. Now, take the left hand behind
the back and touch the right thigh
Pancha-Release the left hand and keep it on the ground
Shata-Release the right hand and place both the hands on either side of the body
Sapta-Now, place the right leg on the inner side of the left thigh
Ashta- Release the left leg and sit with palms on either side of the body. Relax for two or
three seconds and do the pose on the left side. Then, relax in Sithila dandasana.
Silent Demonstration
Demonstration with counts
Demonstration with counts, breathing and explanation
Step 3-Benefits and Limitations
Benefits-
Makes the spine flexible, ones up the spinal nerves. Helps to cure constipation, useful for
diabities
Limitations-
People who have undergone recent abdominal surgery may avoid this asana
Step 1- Introduction
Name of the asana – Hamsasana
Meaning- Swan posture
Justification- the body resembles a swan on completion of the posture
Type- Sitting
Category- Cultural
Complementary- No complementary
Counts- 8
Step 2- Demonstration
Stithi- Dandasana
Ekam- Bend your right leg at the knee and place it under the right thigh,bend your left leg
at the knee at place it under the left thigh. Sit in vajrasana.
Dwe- Stand on the knees and widen them keeping them about 10 inches apart Place the
hands in between the knees with fingers pointing inwards. Elbows should be close to each
other
Trini- Bend the elbows, lean forward supporting the trunk on the elbows at the navel and
place the head on the ground
Chatvari-Stretch the legs backwards so that toes are on the ground. And raise the head so
that head is in line with the trunk
Pancha-bend the head down and place the knees on the floor
Shata-Bring your legs forward
Sapta-Raise your head up
Ashta-release your hands and sit in Vajrasana. Release the left leg, then the right leg.
Relax in sithila dandasana. Do not perform any asana after practicing hamsasana
Silent Demonstration
Demonstration with counts
Demonstration with counts, breathing and explanation
Step 3-Benefits and Limitations
Benefits-
Makes the wrists flexible and arms strong. Improves digestion and helps to clear
constipation
Limitations-
People who have undergone recent abdominal surgery, having menstural problems, hernia,
hyper acidity may avoid this asana
Teacher will clarify students doubts, if any and then chant the closing prayer –
Om sarve bhavantu sukinaha sarve santu niramayaha
sarve bhadrani pashyantu ma kschit dukhabhaga bhavet
Om shanti, shanti, shanti
Meaning- Let all be happy, free from diseases. Let all align with reality, let no one suffer
from miseries. Om peace, peace, peace.
MAYURASANA
Step 1- Introduction
Name of the asana – Mayurasana
Meaning- Peacock posture
Justification- the body resembles a peacock on completion of the posture
Type- Sitting
Category- Cultural
Complementary- No complementary
Counts- 8
Step 2- Demonstration
Stithi- Dandasana
Ekam- Fold the right leg and place it under the right thigh. Fold the left leg leg and place it
under the left thigh. Sit comfortably on the buttocks in Vajrasana
Dwe- Stand on the knees and place your hands in between the legs with fingers
pointing inwards. Bend the elbows.
Trini-Bend the head and touch it to the ground. Stretch your legs backwards with toes
resting on the ground
Chatvari -Swing the body forward and raise the legs upwards
Pancha-Keep the legs on the ground and bend the head, placing it on the ground
Shata-Bring your legs forward, release your hands and come to Vajrasana
Ashta-Release your left leg and bring it forward. Now release your right leg.
And relax in Sithila Dandasana. Do not perform any posture after practicing
Mayurasana
Silent Demonstration
Demonstration with counts
Demonstration with counts, breathing and explanation
Step 3-Benefits and Limitations
Benefits-
Makes the wrists flexible and arms strong. Improves digestion and helps to clear
constipation
Limitations-
People who have undergone recent abdominal surgery, having menstural problems, hernia,
hyper acidity may avoid this asana
Step 1- Introduction
Step 2- Demonstration
Stithi- Dandasana
Ekam-bend your right leg at the knee and place it under the right thigh. Bend your left leg
at the knee and place it under the left thigh. Sit in Vajrasana
Dve -Inter-lock your hands and place them on the mat in front of you. Your elbows should
not go outwards
Trini- Bend your head and place the crown on the mat.
Chatvari- Slowly, raise the buttocks and lift the knees off the ground. Straighten the legs
keeping the toes on the floor
Pancha- Bend your knees and place them on the ground. Bring the buttocks down
Sata- Release the interlocked hands and come to Vajrasana
Sapata- Release your left leg and bring it forward. Release your right leg and bring it
forward. Relax in Sithila Dandasana
Silent Demonstration
Demonstration with counts
Demonstration with counts, breathing and explanation
Step 1- Introduction
Step 2- Demonstration
Stithi- Dandasana
Ekam- Fold your right leg at the knee and bring it under the right thigh, fold your left leg at
the knee and place it under the left thigh. Sit in Vajrasana.
Dwe- Interlock your hands and place it on the mat in front of you. Your hands should not go
too much outwards. Now, place your head on the ground.
Trini- Raise your knees up and lift your knees off the ground. Straighten your legs and
keep the toes on the floor
Catvari- Slowly, lift your right leg, bend it and raise it up. Remain calm, bend and raise
your left leg up. Your whole body should be in a straight line with feet relaxed. Concentrate
on your body. Do not lose focus and be very careful.
Pancha-Now, slowly bend your left knee and bring your left leg down to the ground.
Sata-Bend your right knee and bring your right leg down. Both the toes are on the ground
with the legs straight.
Sapta- Bend your knees and bring them down. Sit in Vajrasana
Ashta- Unfold your left leg and keep it straight. Now, unfold you right leg and keep it
straight.
After returning to Stithi, relax for a while Sasankasana and then in Tadasana so that the
pressure in the head comes back to normal.
Silent Demonstration
Demonstration with counts
Demonstration with counts, breathing and explanation
Step 3-Benefits and Limitations
Benefits-
Better blood circulation to head, improves concentration and memory
Limitations-
People with high blood pressure, heart problems, running ears, myopia, vertigo should
not perform this asana.
BHUJANGASANA
Step 1- Introduction
Name – Bhujangasana
Meaning- Bhujanga means snake
Justification – body looks like a snake in the final posture
Type- Prone
Category- Cultural
Complementary - Shalbhasana
Counts – 8
Step 2 -Demonstration
Silent demonstration
Demonstration with count
Demonstration with count, breathing and explaination
Shithi- Adhavasana
Ekam- Place your hands near your chest
Dve- Raise your chin up
Trini- Raise your chest up
Chatvari- Inhale and raise your body up
Pancha- Exhale, Bring your body down
Shata-Bring your chest down
Sapta- Touch your chin to the floor
Ashta-Lie down on your stomach in stithi
Relax in Makarasana
Step 1- Introduction
Name- Shalabhasana
Meaning - Salabha is a name of the insect called Locust
Justification- body looks like locust
Type- prone asana
Category- cultural
Complementary- Bhujangasana
Counts- 8
Step 2- Demonstration
Stithi- Adhavasana
Ekam-Place your right hand under your right thigh
Dve-Place your left hand under your left thigh
Trini- Raise both your legs a little up
Chatvari- Raise your legs up as much as possible
Pancha- Bring both your legs halfway down
Shata-Bring both your legs fully down
Sapta- Release your left hand and bring it forward
Ashta- Release your right hand and bring it forward
Relax in Makarsana
Silent Demonstration
Demonstration with counts
Demonstration with counts, breathing and explanation
Limitations-
People with cardiac issues and diabities should avoid the posture
Step 4- Individual Practice
The class will perform the asana in accordance with the instructor’s instruction.
Correction can be done by the instructor.
Teacher will clarify students doubts, if any and then chant the closing prayer –
Om sarve bhavantu sukinaha sarve santu niramayaha
sarve bhadrani pashyantu ma kschit dukhabhaga bhavet
Om shanti, shanti, shanti
Meaning- Let all be happy, free from diseases. Let all align with reality, let no one suffer
from miseries. Om peace, peace, peace
DHANURASANA
Step 1- Introduction
Name- Dhanurasana
Meaning- Bow posture
Justification- Body looks like a bow in final posture
Type- Prone Asana
Category- Cultural
Complementary- No Complementary
Counts- 8
Step 2-Demonstration
Stithi- Adhavasana
Ekam- Bend both legs at the knees and fold them
Dve- Hold both the ankles with your hands
Trini- Raise your head up
Chatvari- Inhale deeply and raise your full body up
Pancha- Exhale and bring your body down
Shata-Place your head down
Sapta- Release your hands
Ashta- Make both your legs straight
Relax in Makarasana
Silent Demonstration
Demonstration with counts
Demonstration with counts, breathing and explanation
Step 1- Introduction
Name- Sarvangasana
Meaning- shoulder stand
Justification- balance entire body on shoulder
Type- Supine
Category- Cultural and balancing
Complimentary- Matsyasana
Counts- 8
Step 2- Demonstration
Silent demonstration
Demonstrate with counts
Demonstrate with counts, breathing and explanation
Teacher will clarify students doubts, if any and then chant the closing prayer –
Om sarve bhavantu sukinaha sarve santu niramayaha
sarve bhadrani pashyantu ma kschit dukhabhaga bhavet
Om shanti, shanti, shanti
Meaning- Let all be happy, free from diseases. Let all align with reality, let no one suffer
from miseries. Om peace, peace, peace.
MATSYASANA
Step 1- Introduction
Name- Matsyasana
Meaning- fish posture
Justification- final posture looks like a fish
Type- Supine
Category- Cultural
Complimentary- Sarvangasana
Counts- 8
Step 2-Demonstration
Silent demonstration
Demonstrate with counts
Demonstrate with counts, breathing and explanation
Step 3-Benefits and Limitations of asana:
Benefits-
Good for diabetes, asthmatics and other respiratory problems
Limitations-
People with cervical spondylosis, recent abdominal or thoracic surgery may avoid this
asana for 3 months
The class will perform the asana in accordance with the instructor’s instruction.
Correction can be done by the instructor.
The class is divided into two groups A and B. First, group ‘A’ performs the asana and group
‘B’ makes corrections if necessary and vice-versa. The teacher and demonstrator can also
make corrections
Step 1-Introduction
Name-Halasana
Meaning- plough posture
Justification- final posture looks like a plough
Type- Supine
Category- Cultural and balancing
Complimentary- Chakrasana
Counts- 8
Step 2- Demonstration
Silent demonstration
Demonstrate with counts
Demonstrate with counts, breathing and explanation
Teacher will clarify students doubts, if any and then chant the closing prayer –
Om sarve bhavantu sukinaha sarve santu niramayaha
sarve bhadrani pashyantu ma kschit dukhabhaga bhavet
Om shanti, shanti, shanti
Meaning- Let all be happy, free from diseases. Let all align with reality, let no one suffer
from miseries. Om peace, peace, peace.
CHAKRASANA
Step 1- Introduction
Name- Chakrasana
Meaning- wheel posture
Justification- final posture looks like a wheel
Type- Supine
Category- Cultural and balancing
Complimentary-Halasana
Counts- 8
Step 2-Demonstration
Silent demonstration
Demonstrate with counts
Demonstrate with counts, breathing and explanation
Sthiti - Supta tadasana
Ekam- Inhale, fold both legs at knees and place them close to buttocks, maintaining
shoulder with distance between the feet
Dve - exhale, place the arms beside the head, closer to shoulder fingers pointing
towards shoulder
Trini- inhale, raise the waist region up and come to sethubadhasana posture, further raise the
shoulder and head up and place crown of head on ground
Chatvari- hold the breath, bring the head off of ground and stretch the hands bring the body
as upper as possible, feel the stretch on complete back, stay here and breath
Pancha- exhale, bring the body little down and place the crown of head on ground
Shat- further exhale , place the hips on the ground
Sapta - Inhale, bring back the hands beside the body
Ashta- exhale , unfold the legs and relax in savasana