| Asanas |
Images |
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.
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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
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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
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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.
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Naukasan
(Boat Pose) |
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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.
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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)
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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.
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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.
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Shavasana
(dead body or corpse pose) |
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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
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