Yoga Exercises

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Yoga asanas for Students

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Asanas	How to do	Benefits
Padahastasan (Foot Hand Pose)	Stand with feet together, arms extended upwards and whole body pulled upwards. Bring arms forward to touch ground in front of feet or to hold the toes with hands. Head should touch the knees. Body from hips to feet should remain absolutely straight.	Makes shoulders strong, waist slim and chest broad Increases height Reduces weight
Trikonasan (Triangular Pose)	Keeping the legs as far as apart as possible and with one arm bent like an arc as in the ardhchandrasan bend to the opposite direction with the other arm touching the foot on that side.	Reduce the fat deposits around the hips and makes body well proportioned Relieves pain in ribs and back Helps remove skin eruptions and boils Helps increase height
Sarvangasan (Shoulder stand)	Holding the back with the hands, raise the whole trunk up, trying to balance and rest the whole body on the shoulders.	Improves circulation of blood It strengthens the lungs and the heart and benefits the thyroid. Therefore, it relieves obesity Strengthens the hair roots and prevents the falling of hair In women abnormal mobility of the uterus and pelvic pains due to it are treated. Makes the spine resilient which in turn bestows health, beauty and rejuvenation of the body Removes bad odours from the body
Matsyasan (Fish Pose)	Sitting in padmasan and lying on the back. Bend the head backward , raise the shoulder from the ground keeping the legs intact with the ground. Hold the big toes with the arms keeping the elbows on the ground. A special feature of this asan-it is possible to rest in water in this pose without drowning.	Effective for ailments of throat, like tonsils disease Useful for diabetic patient Cures aching knees and back Removes constipation, relieves asthma and other respiratory disorders Useful for maladies of the uterus and also regularises the menstrual flow Dryness of skin and coarseness of features is removed
Halasna (Plough Pose)	Raise the legs and bend them over the head to touch the ground. Keep the hands locked on the head.	Useful in hernia, diabetes, piles and pain in the abdomen Makes spine and legs flexible
Chakrasana (Arch Pose)	The palms placed below the shoulders, the heels brought together, make an arch by raising the trunk from the middle.	Gives flexibility to the spinal cord. Premature stiffening of the spinal cord induces onset of old age. This asan delays senescence Regulates the blood circulation Relieves the pain of feet, ankles, back and shoulders
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
Dhanurasan (Bow Pose)	Lie on back. Grasp the ankles and raise the trunk and the legs so as to make a bow. (Not for people suffering from high blood pressure or heart disease.)	Makes body supple and resilient Improves blood circulation A panacea for persons with paunches and heavy buttocks Makes shoulders and the neck strong and waist slime Body becomes beautiful and radiant Eyes sparkle and eyesight improves Strengthens the arms, shoulders, spinal cord, legs, knees and thighs and relieves the disorders of the abdomen
Salabhasna (Locust Pose)	Straighten the chin and place it on the ground and keep the arms along he sides with feet together toes pointing to the ground. Keeping the feet together, raise from the ground.	Makes the waist slender and chest broad Relieves constipation and stimulates indigestion Strengthens heart and the lungs Relives sciatica pain Sublimates many of man's faculties Navel assumes its normal position
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
Vajrasan (Vajra nerve Or Adamantine Pose)	Fold the legs and sit on them, let the arms rest on knees and the spine erect. Vajra is the name of a nerve, which is directly connected with the digestive process.	Body becomes strong and firm, especially the toes, knees, thighs and legs. Relieves the pain of the calves and knees Good for those who are prone to excessive sleep. Has proved useful for students who keep late hours at night Helps in speedy digestion. (Only asan which can be practised immediately after meals)
Gomukhasan (Cow's face and jaw Pose)	Fold and cross the legs and rest the bottom in between them. Take one arm from below to the back and try to grasp it with the other arm from above the shoulder to the back.	Strengthens feet, waist, and knees Useful for patients of asthma, tuberculosis of lungs and other respiratory disorders. It is possible to inhale markedly greater amounts of oxygen than is ordinarily needed
Paschim Uttaanasan (Head knee forward bend)	Spread the legs apart, grasp the big toes with the hands, the head touching the knees and the elbow touching the ground.	Improves blood circulation Skin diseases are cured Waist becomes supple Body odours are removed and a pleasant aroma is generated Reduces the adipose tissue of the abdomen. Strengthens the calves, relieves sciatica nerves, back, the lumbar region and the nerves of the head and relieves the disorders of the abdomen Induces keen appetite for food A variety of worms infesting the gut get killed and eradicated Irritable persons are advised to do this asan
Shavasana (Dead body or corpse pose)	Lie comfortably on your back on the floor, and separate your legs so your feet are 2 to 3 feet apart. Let your toes fall out to the sides. Close your eyes. Separate your arms so that each hand is 2 to 3 feet from your body with each palm facing up. Roll your head from side to side, releasing tension in your neck. Roll your shoulders down and away from your ears. Relax your entire body. Breathe normally or deeply. Rest for at least a minute.	Nerves and veins connected to lower spine become supple as a result helps in backaches and sciatica Rests and relaxes the whole body and the nervous system Rejuvenates the body And this asana is an excellent antidote for stress