| Asanas |
Images |
How to do |
Benefits |
| Janu-Edee Asan |
|
Lie on the back, arms spread out in line with shoulders.
Close fists with thumbs inside. Bend legs at knees with
soles flat on floor while keeping a distance so as to
allow the knee of one leg to touch the heel of other
leg. Then turn both knees to right and head to the left.
Then turn knees to the left and head to the right. |
- Nerves and veins connected to lower spine become
supple as a result helps in backaches and sciatica.
- Benefits liver and pancreas.
- Strengths heart and lungs.
- Helps in correcting menstrual cycle and diseases
of the womb.
|
| Janu-Bhumiasan |
 |
Lie on back, fold legs at knees keeping them together
at heels, toes and knees. Turn both knees to right and
neck to left. Then turn knees to left and head to right. |
- Tones up stomach and waist.
- Cures indigestion, dyspepsia and constipation.
- Benefits the kidneys, buttocks, pelvis, womb,
bladder etc.
- Reduces fat.
|
Janu-Bagal -
Asan |
 |
Lie on back, bend knees to bring them forward so that
they touch the chest and the thighs rest on stomach.
Turn legs to right and head to left. Then turn folded
legs to left and head to right. |
- Helps in backache, jaundice, and diabetes.
- Also helps to keep abdomen fat free.
|
Nabhichalan
(Twisting the
navel) |
|
Arms apart in the line of the shoulders, bring the
knees to the chest but turn them to one side while turning
the head to the other side. |
- Relieves disorders of the abdomen, chest bones,
neck, spine and the muscles of the abdomen.
|
Janu-Ghumao
- Asan |
 |
Lie on back. Bend right leg at knee keeping the right
sole on left knee. Now turn right knee towards right
to touch the ground. Repeat the same with left leg and
turn to left. |
- Relieves constipation.
- Helps keeping appendix in place and at correct
size.
- Shapes body below chest upto knees.
|
| Tanasan |
|
Lie on back, keep legs together, and flex feet outwards.
Lock fingers and put hands on stomach. Then straighten
arms and take them over the head. Pull upper torso up
towards head and thighs towards feet, so that body becomes
taut. |
- Improves blood circulation by keeping arteries
and veins supple. Cleans blood and clears the lungs.
|
| Bhujbalasan |
|
Sit in Saharan or Parmesan. Stretch arms in straight
line with shoulders. Clench fists. Turn arms up, down,
and sideways with all strength. |
- Reduces fat and stiffness from arms.
|
Uttanpadasan
(Foot Stretch
Pose) |
|
Lie with the arms close to the hips. The feet brought
together and the legs raised from the ground making
an angle of 30 degrees. |
- Restores the displaced navel, which is the centre
of the body.
- Beneficially affects the legs, the thighs, hips
and other parts of the body.
- Helps in reducing obesity and regulates menses
|
Naukasan
(Boat Pose) |
 |
Bring the arms together with the hands folded and
stretch them out in the front. Also raise the legs simultaneously. |
- Relieves constipation, strengthens the digestive
system.
- Abdominal flabbiness can be reduced.
- Useful for lung diseases.
- Useful for strengthening of shoulders, neck, back
and legs.
|
Bhujangasna
(Cobra Pose) |
 |
Keep the arms along the sides of the body with the
feet together. Raise head and the chest from the ground
upto the navel.
(Not for patients of hernia) |
- Relieves constipation, indigestion and flatulence.
- Cleans the whole gut from the mouth to intestines
and rectum.
- Makes the waist slender and chest broad.
- Helps in regulating menstrual disorders, liver,
and kidney disorders.
- Relieves backaches.
- Reduces fat of abdomen.
|
Shavasana
(dead body or corpse pose) |
 |
Lie on the back, arms spread out in line with shoulders.
Close fists with thumbs inside. Bend legs at knees with
soles flat on floor while keeping a distance so as to
allow the knee of one leg to touch the heel of other
leg. Then turn both knees to right and head to the left.
Then turn knees to the left and head to the right |
- Nerves and veins connected to lower spine become
supple as a result helps in backaches and sciatica.
- Benefits liver and pancreas.
- Strengths heart and lungs.
- Helps in correcting menstrual cycle and diseases
of the womb
|
