Yoga People

Ujjayi Pranayama(Conqueror Breath)

Contraindications and Cautions
Be careful not to tighten your throat

Benefits
Quiets the brain
Slows and smooths the flow of breath

Nadi Shodhana Pranayama(Channel Cleaning Breath)
Benefits
Lowers heart rate and reduces stress and anxiety
Said to synchronize the two hemispheres of the brain
Said to purify the subtle energy channels (nadis) of the body so the prana flows more easily during pranayama practice
Contraindications and Cautions
Approach the practice of all bandhas and body mudras cautiously, especially without the direct guidance of an experienced teacher

Benefits

Lowers heart rate and reduces stress and anxiety
Said to synchronize the two hemispheres of the brain
Said to purify the subtle energy channels (nadis) of the body so the prana flows more easily during pranayama practice

Kumbhaka Pranayama(Breath Retention)

Dhyana(Big Mind Meditation)

Camatkarasana(Wild Thing)

Contraindications and Cautions
Carpal Tunnel Syndrome Rotator Cuff injuries

Prasarita Padottanasana(Wide-Legged Forward Bend)

Contraindications and Cautions
Lower-back problems: Avoid the full forward bend

Upavistha Konasana(Wide-Angle Seated Forward Bend)

Contraindications and Cautions
Lower-back injury: Sit up high on a folded blanket and keep your torso relatively upright.

Virabhadrasana III(Warrior III Pose)

Contraindications and Cautions
High blood pressure

Virabhadrasana I(Warrior I Pose)

Contraindications and Cautions
High blood pressure
Heart problems
Students with shoulder problems should keep their raised arms parallel (or slightly wider than parallel) to each other.
Students with neck problems should keep their head in a neutral position and not look up at the hands.

Urdhva Mukha Svanasana(Upward-Facing Dog Pose)

Contraindications and Cautions
Back injury
Carpal tunnel syndrome
Headache
Pregnancy

Urdhva Hastasana(Upward Salute)

Contraindications and Cautions
Avoid the raised arms in this pose with shoulder or neck injuries.

Purvottanasana(Upward Plank Pose)

Contraindications and Cautions
Wrist injury
With a neck injury, support the head on a wall or chair seat

Dwi Pada Viparita Dandasana(Upward Facing Two-Foot Staff Pose)

Contraindications and Cautions
Wrist, shoulder, low back or neck injuries

Urdhva Dhanurasana(Upward Bow (Wheel) Pose)

Contraindications and Cautions
Back injury
Carpal tunnel syndrome
Diarrhea
Headache
Heart problems
High or low blood pressure

Vrksasana(Tree Pose)

Contraindications and Cautions
Headache
Insomnia
Low blood pressure
High blood pressure: Don't raise arms overhead

Salamba Sirsasana(Supported Headstand)

Contraindications and Cautions
Back injury
Headache
Heart condition
High blood pressure
Menstruation
Neck injury
Low blood pressure: Don't start practice with this pose
Pregnancy: If you are experienced with this pose, you can continue to practice it late into pregnancy. However, don't take up the practice of Sirsasana after you become pregnant.
Sirsasana is considered to be an intermediate to advanced pose. Do not perform this pose without sufficient prior experience or unless you have the supervision of an experienced teacher. Some schools of yoga recommend doing Sirsasana before Sarvangasana, others vice versa. The instruction here assumes the former order.

Urdhva Prasarita Eka Padasana(Standing Split)

Contraindications and Cautions
Lower back injury Ankle or knee injury

Ardha Uttanasana(Standing Half Forward Bend)

Contraindications and Cautions
With any neck injury, don't lift the head to look forward; otherwise same as those of Uttanasana

Uttanasana(Standing Forward Bend)

Contraindications and Cautions
Back injury: Do this pose with bent knees, or perform Ardha Uttanasana (pronounced ARE-dah, ardha= half), with your hands on the wall, legs perpendicular to your torso, and arms parallel to the floor.

Dandasana(Staff Pose)

Contraindications and Cautions
Any wrist or lower back injury

Salamba Bhujangasana(Sphinx Pose)

Contraindications and Cautions
Back Injury
Headache

Anantasana(Side-Reclining Leg Lift)

Benefits
Stretches the backs of the legs Stretches the sides of the torso Tones the belly

Vasisthasana(Side Plank Pose)

Contraindications and Cautions
Students with serious wrist, elbow, or shoulder injuries should avoid this pose.

Parsva Bakasana(Side Crane (Crow) Pose)

Contraindications and Cautions
Any wrist or lower back injury

Bhujapidasana(Shoulder-Pressing Pose)

Contraindications and Cautions
Shoulder, elbow, wrist and low back injuries

Paschimottanasana(Seated Forward Bend)

Contraindications and Cautions
Asthma
Diarrhea
Back injury: Only perform this pose under the supervision of an experienced teacher.

Tolasana(Scale Pose)

Contraindications and Cautions
Avoid this pose with any shoulder or wrist injuries.
Tolasana also has many contraindications in common with Padmasana:
Ankle injury
Knee injury
Tight hips or thighs

Parivrtta Trikonasana(Revolved Triangle Pose)

Contraindications and Cautions
Back or spine injury. Perform this pose only with the supervision of an experienced teacher or avoid it altogether. Also avoid this pose if you have:
Low blood pressure
Migraine
Diarrhea
Headache
Insomnia

Parivrtta Parsvakonasana(Revolved Side Angle Pose)

Contraindications and Cautions
Headache
High or low blood pressure
Insomnia
If you have any neck problems, don�t turn your head to look at the top arm; instead look straight ahead with the sides of the neck lengthened evenly, or look down at the floor.

Parivrtta Janu Sirsasana(Revolved Head-to-Knee Pose)

Contraindications and Cautions
Diarrhea

Supta Virasana(Reclining Hero Pose)

Contraindications and Cautions
If you have any serious back, knee, or ankle problems, avoid this pose unless you have the assistance of an experienced instructor.

Supta Padangusthasana(Reclining Hand-to-Big-Toe Pose)

Contraindications and Cautions
Diarrhea
Headache
High blood pressure: Raise your head and neck on a folded blanket.