Yoga Exercises

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Yoga asanas for Working Persons

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Asanas	Images	How to do	Benefits
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
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
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
Ardh-Matsyendrasan ((Half spinal twist)		Bend the right leg and bring the heel below the buttock. Flexing the left leg, put it in the ground to the right of the right thigh. The left arm should go behind the back and hold the right thigh. The right arm should skirt the left knee keeping to its right and the right hand should grasp the left foot. Keep the spine straight.	Benefits all disorders in the body Relieves diabetes and jaundice Reduces the fat of the abdomen, buttocks and thighs
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