CLASSIFICATION OF
POSTURES & THEIR BENEFITS योग आसन postures और उनके लाभ
1.
Warming-Up Postures
Asanas or yoga postures should always be performed and practiced
with normal breathing and minimum effort. To attain maximum benefit from an
Asana, one should hold it for a minimum of 15 to 30 seconds in the initial
stage and should rest for a few seconds after each Asana by adopting the appropriate
relaxation posture. After a few weeks of regular practice, the time for holding
each Asana can be increased according to one’s capacity.
Asanas can be divided into the following categories (some may fall
under more than 45
one category):
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2.
Relaxation Postures
3.
Meditative Postures
4.
Standing Postures
5.
Forward-Bending Postures
6.
Backward-Bending Postures
7.
Twisting Postures
8.
Inverted Postures
9.
Arm-Balancing Postures & Others
The
General Benefits of Each Category
1.
Warming-Up Exercises
Warming-Up Exercises prepare the body and mind for the main yogic
exercises. They are essential to ensure that the practice of subsequent
postures is done safely and without any trouble. Depending on one’s physical ability
and needs, the choice of warming up exercises will vary from person to person.
2.
Relaxation Postures
The practice of Relaxation Postures encourages proper blood and
oxygen flow to parts of the body which require them most. Proper relaxation
normalizes blood circulation throughout the entire body and ensures the maximum
benefits are reaped from the asana practice. One
must always end a yoga session with deep relaxation.
3.
Meditative Postures
The practice of Meditative Postures prepares one to sit
comfortably for a longer period of time which is required to perform higher
practices such as Pranayama, Concentration and Meditation. Great care should be
taken when moving in and out of these postures, especially for those with a
knee injury, as the knee is a very delicate joint. A few meditative postures
include Padmasana (Lotus Pose), Baddha Konasana (Bound angle Pose) and
Sukhasana (Easy Pose).46
4. Standing Postures.
These include Tadasana (Mountain Pose), Trikonasana (Triangle
Pose), Virbhadrasana (Warrior Pose), Ardha Candrasana (Half Moon Pose), Utthita
Hasta Padangusthasana (Extended hand-to-big-toe Pose), Padangusthasana (Forward
fold) etc. Improper standing posture leads to many disorders of spine, hips,
knees and also the digestive organs. To correct these and avoid future
problems, yogis have prescribed standing postures to maintain the health of the
entire body. The practice of standing postures strengthens the leg and hip
joints, tones the leg muscles, and increases one’s sense of balance. These
postures also help remove stiffness in the legs, correct the hips due to minor
deformity in the legs, relieve cramps in and increase elasticity of the calf
and thigh muscles. They also tone abdominal muscles and organs. Those who suffer from sciatica or
slipped disc should practice standing postures with care, especially postures
which involve forward bending action.
5.
Forward-Bending Postures.
Some Forward-Bending postures: Paschimottanasana (Seated Forward
Fold), Uttanasana (Standing Forward Fold), Upavistha Konasana (Wide-legged
Seated Forward Bend), and Kurmasana (Tortoise Pose).
Yogis have watched animals and understood the benefits of assuming
a horizontal position in a conscious manner. Similarly, when we are tired, we
also assume a horizontal position.
The practice of forward-bending postures induces relaxation as it
is done with chest compression and exhalation. It also increases flexibility of
the leg muscles and tones abdominal muscles and organs, keeping them free from
sluggishness. When the organs inside the abdominal cavity are kept healthy,
proper digestion and bowel movement will take place, thereby preventing/curing
constipation. These postures also give a good stretch to the pelvic region,
bringing more oxygenated blood and nourishment to the gonad or reproductive
glands, thereby helping to cure impotency and promote Brahmacharya. Those suffering from lower back pain
or any back condition should avoid these postures.
6)
Backward-Bending Postures.
These include Bhujangasana (Cobra Pose), Dhanurasana (Bow Pose),
Urdhva Dhanurasana (Wheel Pose), Kapotasana (King Pigeon Pose), Salabhasana
(Locust Pose) etc. Theses Asanas are more intensive. It requires great mental
and physical stamina to practice them.47
The practice of Backward-Bending Postures is
stimulating as it involves chest expansion and inhalation. It also provides a
good stretch to the spine and the abdominal area, thereby increasing spinal
flexibility, toning the spinal nerves and strengthening the abdominal organs as
more blood and oxygen gets directed to the spinal and abdominal regions. These
postures also help to maintain proper function of the kidneys. Depending on the application,
backward bending postures are generally very effective in removing back pain
and correcting spinal defects.
7)
Twisting Postures.
The practice of twisting postures increases spinal flexibility and
stimulates spinal nerves. Lateral twisting of the spine can help remove
backache and pain in the hips as well as stiffness and pain in the shoulder
joints. Twisting also works strongly on the abdominal region, massaging and
nourishing the abdominal muscles and organs, keeping the liver, spleen, pancreas
well toned and in good function. Daily practice of twists also helps prevent
enlargement of the prostate and bladder. Those with a stiff back must practice
with care and not twist more than their current flexibility allows.
Many of our activities involve asymmetrical usage of the muscles.
While watching television we often turn the body to one side. Most of us turn
the spine to the same side to reverse a car. In this manner many activities can
be shown to be one-sided in execution - some unconsciously and others
consciously. Yoga teaches us to be more aware of our body position and
movements.
8)
Inverted Postures.
Inverted asanas peculiar to the yogic system include Sirshasana
(Headstand), Sarvangasana (Shpoulderstand), Halasana (Plow Pose) etc.
The practice of inverted postures reverses the effects of gravity
on the body and encourages a rich supply of blood to the brain, nourishing the
pituitary gland and enhancing the working of the entire endocrine system. These
postures are also effective in improving mental power and concentration. Those
with high blood pressure, heart or back conditions or illness causing blood to
be impure should avoid these postures.
9)
Arm-Balancing Postures.
The practice of arm-balancing postures should be done in the
intermediate or advanced stages of asana practice and is generally not suitable
for beginners. These 48
postures strengthen the wrist and shoulder
joints, chest and arm muscles as well as the abdominal muscles and organs. Those with high blood pressure, heart
problem, back or knee pain should avoid these postures.
3
WARMING UP EXERCISES
1)
The Pawanmuktasana Series
Pawan means ‘wind’ or ‘prana’, mukta means ‘release’ and asana
means ‘pose’. As such, the Pawanmuktasana series refers to a group of asanas
that remove any blockages which prevent the free flow of energy in the body and
mind.
The Pawanmuktasana Series is hence one of the most important
series of practices that has a profound effect on the human body and is a
useful tool for the yogic management of various disorders and maintenance of
health. It is valuable for developing awareness of the body’s movements and the
subtle effects they have at the various levels of being and is a useful
preparatory practice which opens up all the major joints and relaxes the
muscles of the body. As the series is simple and gentle, the whole series
except for the Energy Block Postures can be practiced by anyone.
a.
Anti-Rheumatic Group (Joint-Freeing Group).
This group focuses on loosening the joints of the body and is
excellent for those with rheumatism, arthritis, high blood pressure, heart
problems or other ailments where vigorous exercise is not advised.
.
Hand Clenching
.
Wrist Bending
.
Wrist Joint Rotation
.
Elbow Bending
.
Shoulder Socket Rotation
.
Neck Movements
.
Base Position
.
Toe Bending
.
Ankle Bending
.
Ankle Rotation
.
Knee Bending
.
Half Butterfly
.
Full Butterfly
b.
Digestive/Abdominal Group.
This group focuses on strengthening the digestive system and is
excellent for those suffering from indigestion, constipation, acidity, excess
wind or gas, lack of appetite, diabetes, disorders of the male and female
reproductive systems and varicose veins.
.
Single & Double Leg Raises
.
Leg Rotation
.
Cycling
.
Wind Releasing (Leg Cradle)
c.
Energy Block Postures
This group focuses on improving the energy flow within the body
and breaking down neuromuscular knots especially in the pelvic region where
energy tends to stagnate. It is useful for those with reduced vitality, stiff
back, menstrual problems, weak pelvic organs and muscles. Those with serious
ailments should seek professional advice before attempting.
.
Pulling the Rope
.
Dynamic Spinal Twist
.
Churning the Mill
.
Rowing the Boat
.
Chopping Wood
.
Salutation Pose
.
Wind Releasing Pose - Crow Walking
2)
SURYA NAMASKAR
‘Surya’ means `sun` and ‘namaskar’ means `salutation`. The sun
salutation is a dynamic practice made up of a smooth, flowing sequence of yoga
postures. It originated as a series of prostrations carried out to the rising
sun in gratitude for its lighting, warming and energizing effect on our lives.
Surya Namaskar is not part of traditional Hatha Yoga practices as
it was introduced at a much later time. Nonetheless, it is an effective way to
loosen up, stretch, tone and strengthen the entire body. Each posture is
sequenced in such a way that postures opening the chest are followed by those
which contract the chest. This frees the respiratory system and encourages
deeper breathing. This practice also increases blood circulation and focuses the
mind. As such, it is an excellent warm up and can also be included at any part
of a yoga session or practiced on its own. Benefits are not only gained from
the postures themselves but also from flowing from one posture to another with
breath-movement coordination.
RELAXATION
POSTURES
1.
Standing Position (Tadasana)
Tadasana or Mountain Pose is used to start the practice of
standing postures, such as Vrksasana and Utkatasana, and should be adopted
while taking a short break between these postures. When resting in Tadasana,
one should stand straight with feet apart (one foot apart), arms by the side in
a relaxed manner and maintain normal breathing.
2.
Long Sitting Position (Dandasana)
Dandasana or the Staff/Rod Pose is used to start the practice of
sitting postures such as Vakrasana and Ardha Matsyendrasana, and should be
adopted while taking a short break between these postures. When resting in
Dandasana, legs should be kept slightly apart with the arms at the back of the
body, palms on the floor, head leaning back in a relaxed manner and normal
breathing maintained.
3.
Prone Lying Position (Makarasana)
Makarasana or Crocodile Pose is used to start the practice of
prone lying postures such as Bhujangasana and Salabhasana, and should be
adopted while taking a break between these postures. When resting in
Makarasana, one should lie down on the abdomen, arms folded, keeping the head
on the folding arms, legs apart, toes pointing outside in a relaxed manner and
maintain normal breathing.
2. Long Sitting Pose (Dandasana)
3. Prone
Lying Position
4. Supine Lying Position (Savasana)
MEDITATIVE AND OTHER SITTING POSTURES
1. Dandasana (Staff Pose)
Benefits:
.
Recommended for proper spinal alignment
.
Strengthens the legs and gives relief in the case of a
bloating sensation in the stomach.
.
Opens the chest fully and improves breathing pattern.
2. Sukhasana (Easy Pose)
Benefits:
.
The easiest and most comfortable of the meditative postures,
can be utilized without ill effect by people who can’t stay long in the more
difficult meditative postures
.
Facilitates mental & physical balance without causing
strain or pain.
3. Padmasana (Lotus Pose)
Benefits:
.
One of the best poses for meditation as it keeps the body
steady and the mind still for long periods of time
.
Cures stiffness in the knees and ankles
.
Tones the spine and abdominal organs by circulating blood in
the lumbar and abdominal regions
.
Applies pressure to the lower spine, induces a relaxing
effect on the nervous system, calms the mind
.
Directs prana from the base chakra to the highest chakra,
heightening the experience of meditation
Limitations:
.
Not for those not yet developed flexibility of the knees
should not attempt until they first master the premeditative postures
1. Dandasana (Staff Pose)
2.
Sukhasana (Easy
3.
Supine Lying Position: Savasana.56
4. Arda Padmasana (Half-lotus)
Benefits:
.
Same as Padmasana but at a reduced level
Limitations:
.
Same as Padmasana
5. Siddhasana (Inspired sage pose)
Benefits:
.
According to Hatha Yoga Pradipika, it’s one of the best
postures for spiritual growth
.
The position of both feet places pressure on the two lower
chakras, directs energy from the lower chakras upward through the spine, (helps
maintain brahmarcharya), thereby stimulates the brain & calms the entire
nervous system
.
Removes stiffness in the knees and ankles.
Limitations:
.
Not for those with sciatica or sacral infections
6. Gomukhasana (Cow face pose)
Benefits:
.
An easier posture to maintain for a long time
.
Massages and tones the pelvic floor and reproductive organs
.
Removes stiffness & pain in the hip joints & lower
extremities, relieves sciatica by relaxing the piriformis muscles
.
Adopting the arm positions relieves stiff shoulders &
neck, strengthens the back muscles, tones the arm, expands the chest &
exercises the lungs
.
Induces relaxation, if practiced for more than 10 minutes,
alleviates tiredness, tension & anxiety
.
Stimulates the kidneys and good for diabetes
4. Arda Padmasana (Half-lotus)
5.
Siddhasana (Inspired sage pose)
6.
Gomukhasana (Cow face pose)
7. Varjasana (Thunderbolt pose)
&
8.
Virasana (Hero pose)
Benefits:
.
Best meditative posture for those with sciatica or sacral
infections
.
Strengthens the pelvic muscles, prevents hernia, relieves
piles
.
Enhances digestive function, excellent pose to be in after
meals (5 mins)
.
Relieves stiffness in the ankles, relieves cramps in the
feet, good for people with gout & arthritic pain in the knees, pain in the
heels or growth of calcaneal spurs
.
Good for flat feet as it helps to develop proper arches
9. Parvatasana (Sitting Mountain
Pose)
Benefits:
.
Energizes the body and gives the feeling of lightness
.
Opens the chest fully, good for the lungs
.
Removes stiffness in the shoulder blades and stretches the
spine
.
Tones the abdominal organs, helps in constipation and removes
seminal weakness
10. Baddha Konasana (Bound/Caught
angle pose)
Benefits:
.
Makes the groins and hip joints very flexible, good for knees
.
Helps relieve urinary disorders, sciatica pain and hernia,
regulates menstrual flow & keeps the bladder, the kidneys and the prostate
healthy
.
Excellent for pregnant women in preparation for childbirth
.
Forward-bending variation tones abdominal organs, improves
digestion
7. Varjasana (Thunderbolt pose)
9.
Parvatasana (Sitting Mountain Pose)
8.
Virasana (Hero pose)
10.
Baddha Konasana (Bound/Caught angle pose)
11. Simhasana (Lion Pose)
Benefits:
.
Cures foul breath and cleanses the tongue
.
Helps make speech clearer and is supposed to cure speech
disorder
.
Exercises and tones the neck and eye muscles, improves blood
circulation
.
Keeps the thyroid healthy, keeps tonsilitis of certain types
in check
12. Yoga Mudra (Psychic Union Pose)
Benefits:
.
Excellent preparation for meditation
.
Calms the adrenal system as the abdomen and the chest gets
compressed
.
induces relaxation and tranquility, develops awareness and
control of psychic energy
.
Massages the abdominal organs, prevents constipation, removes
seminal weakness
.
Stretches the spine, gently tones the spinal nerves
.
Strengthens nerves of navel if practiced with fists placed at
navel region
Limitations:
.
Not for those with serious eye, abdominal, heart or back
conditions and those in early post-operative or post delivery period
11. Simhasana (Lion pose)
12. Yoga
Mudra (Psychic union pose)
4.6 STANDING POSTURES
1. Tadasana (Mountain Pose)
Benefits:
.
Practicing this basic standing posture helps one learn the
correct way of standing by balancing the body weight on both the feet
.
Helps one regain proper alignment of the spine in relation to
the pelvis and hip joints
.
Develops both physical & mental balance
2. Vrksasana (Tree pose)
Benefits:
.
Gives flexibility to the hip joint and a good stretch to the
lower back muscles
.
Strengthens the standing leg
.
Improves one’s sense of balance
.
Calms the mind
.
Opens the chest fully
3. Utkatasana (Powerful or chair
pose)
Benefits:
.
Excellent pose for strengthening the legs and rectifying some
minor leg deformities
.
Strengthens the back muscles
.
Removes stiffness in the shoulders
.
Develops overall endurance and strength of the whole body
.
The diaphragm is lifted up, giving a gentle massage to the
heart
Limitations:
.
Those with high blood pressure or heart problem should not
raise their arms above the head
.
Not for women suffering from prolapse of the uterus or within
first 3 months of pregnancy.
1. Tadasana (Mountain Pose)
2.
Vrksasana (Tree pose)
3.
Utkatasana (powerful or chair pose)
4. Garudasana (Eagle pose)
Benefits:
.
Strengthens the muscles, tones the nerves and loosens the
joints of legs and arms
.
Develops the ankles and removes stiffness in the shoulders
.
Improves sense of balance
.
Relieves sciatica, rheumatism & hydrocele
5.
Uttanasana (Intense forward bend)
6.
Padahastasana (Hands to feet pose)
Benefits:
.
Brings rich blood supply to the spine, strengthens the spine,
mobilizes joints, tones the spinal nerves & invigorates the nervous system
.
Stretches the back, hamstrings and the posterior of the body
.
rectifies the shortening of legs resulting from fractures,
corrects inequalities in leg length, gives flexibility to the hip joints
.
Increases blood supply to the brain, an alternative to
Sirsasana
.
Tones the liver, spleen and kidneys
.
Opens the chest cavity, creates space in the abdominal cavity
.
Helps to recover after a strong practice of standing poses
.
Relieves stomach pain during menstrual periods
.
Relaxes the mind, enhances concentration, expels tamas
(inertia or laziness), stimulates intellectual capacities
Limitations:
.
Not for those with serious back complaints, sciatica, heart
problem, high blood pressure or abdominal hernia
4. Garudasana (Eagle pose)
5.
Uttanasana (Intense forward bend)
6.
Padahastasana (Hands to feet pose)
7. Trikonasana (Triangle pose)
Benefits:
.
Opens the chest cavity, improves the elasticity of the lungs
& keeps them healthy.
.
Removes stiffness in the shoulders, neck and hip joints
.
Gives great strength & elasticity to the back muscles,
removes sprain in the lower back
.
Develops legs evenly
.
Opens the abdominal cavity and improves the peristaltic
movement of the intestines
.
Tones the legs and buttocks
8. Virabhadrasana I (Warrior one)
Benefits:
.
Stretches the spine & trunk, tones spinal nerves,
promotes flexibility in the hips, spine, and legs
.
Invigorates circulation
.
Corrects minor deformities in the legs
.
Develops the chest, strengthens the back and shoulder
muscles, opens the abdominal cavity and improves the function of digestive
organs
Limitations:
.
Those suffering from cervical and lumbar spondylitis or
hypertension should practice carefully
9. Virabhadrasana II (Warrior two)
Benefits:
.
Relieves cramps in the lower back
.
Helps to develop the legs evenly
.
Opens the chest cavity, keeps the lungs healthy
.
Gives strength to the whole body
.
Helps to reduce body fat
.
Gives strength to the lower back
.
Tones the abdominal organs
.
gives grace to the whole body
7. Trikonasana (Triangle pose)
8.
Virabhadrasana I (Warrior one)
9.
Virabhadrasana II (Warrior two)
10. Virabhadrasana III/
Tuladandasana (Warrior three/balancing stick)
Benefits:
.
A challenging pose - gives strength, poise, balance &
grace to one’s personality
.
Makes the legs strong and shapely
.
Gives elasticity to the hip joints, back and leg muscles,
strengthens the back
.
Removes cramps in the legs, hips, & the back
.
Aids in digestion and elimination
.
Helps to reduce excess body fat
11. Parsvakonasana (Side angle pose)
Benefits:
.
Tones the ankles, knees and thighs
.
Gives a good stretch to the back
.
Relieves stiffness in the shoulders and hip joints
.
Minor deformities in the legs are rectified
.
Opens the chest fully
.
Improves digestion as the peristaltic activity is increased
.
Helps to reduce fat around the waist and hips
12. Natarajasana (Dancer pose)
Benefits:
.
A demanding pose - gives grace, balance and poise to the
practitioner.
.
Develops the chest fully.
.
Gives strength and flexibility to the spine, tones all
vertebrae, strengthens the nervous system
.
Develops the legs, gives flexibility to the shoulders
10. Virabhadrasana III/ Tuladandasana (Warrior three/balancing
stick)
11.
Parsvakonasana (Side angle pose)
12.
Natarajasana (Dancer pose)
13. Ardha Chandrasana (Half moon
pose (two types))
Benefits:
.
Deeply stretches and opens the sides and back of the body
.
Improves core body
14. Arhda Chandrasana/
Chaturkonasana (Half moon/four angle pose)
Benefits:
.
Removes stiffness in the lower back, recommended for lower
back cramps
.
Develops the legs and makes them strong
.
Opens the chest cavity, tones the abdominal organs
.
Gives a sense of balance
.
Improves muscle tone of the whole body
Limitations:
.
Those with neck problems should practice carefully
15. Utthita Pandangusthasana
(Extended Hand-To-Big-Toe Pose)
Benefits:
.
Stretches and strengthens the spine, hips, legs, groins, and
calves
.
Stimulates the prostate gland
.
Improves digestion
.
Relieves backache, sciatica, and menstrual discomfort
.
Good for flat feet
.
Good for infertility
.
Improves concentration, coordination and balance
Limitations:
.
Not for those with sciatica, foot, hip, knee joint
conditions, or serious lower-back problem
13. Ardha Chandrasana (Half moon pose (two types))
14.
Arhda Chandrasana/ Chaturkonasana (Half moon/four angle pose)
15.
Utthita Pandangusthasana: Extended Hand-To-Big-Toe Pose.
16. Prasarita Padottanasana
(Separate feet forward bend)
Benefits:
.
Develops the hamstring & abductor muscles fully, gives
flexibility to the hip joints
.
Brings rich supply of blood to the trunk and the brain,
nourishes them
.
An alternative to Sirsasana
Limitations:
.
Not for those with high blood pressure, heart problems, ear
and eye problems, severe respiratory problems, slipped disc or a weak spine
17. Parsvottanasana (Intense side
stretch)
Benefits:
.
Stretches the hamstring muscles, makes the legs stronger,
tones the calf muscles.
.
Tones the abdominal organs, improves digestion.
.
Opens the chest fully so that deep breathing becomes easy.
.
Relieves stiffness in the shoulders.
18. Parivritta Trikonasa (Revolving
triangle pose)
Benefits:
.
A counter pose to Utthita Trikonasana
.
Gives flexibility to the hip joints and tones the buttock
muscles
.
Gives strength and flexibility to the back muscles, relieves
stiffness and sprains in the lower back
.
Massages the digestive organs, improves digestion
.
Opens the chest and gives flexibility to the shoulders
16. Prasarita Padottanasana (Separate feet forward bend)
17.
Parsvottanasana (Intense side stretch)
18.
Parivritta Trikonasa (Revolving triangle pose)74
19. Parivritta Parsvakonasana
(Revolving side angle pose)
Benefits:
.
A more intense version of Parsvakonasana – the hamstrings are
stretched more & become more flexible.
.
Tones the thighs, calves and ankles
.
Back muscles become stronger and more supple
.
Rejuvenates the entire spine
19. Parivritta Parsvakonasana (Revolving side angle pose)
4.7 FORWARD-BENDING POSTURES
1. Janusirsasana (Head to knee pose)
Benefits
.
Same as in Paschimottanasana, plus loosening up the legs in
preparation for meditative postures.
2. Paschimottanasana (Stretch of the
west pose)
Benefits:
.
This traditional pose is one of the best forward-bending
poses
.
Strengthens the spinal muscles, nourishes the entire nervous
system, increases lumbar spine elasticity, relieves compression of the spine
& sciatica
.
Massages & stimulates the abdominal organs, increases
peristalsis, relieves constipation & other problems, counteracts obesity
& enlargement of the spleen & liver, regulates pancreatic function,
helps in diabetes or hypoglycemia
.
Tones the hamstring muscles and increases flexibility of the
hip joints
.
Nourishes the gonads as the extra stretch in the pelvic
region brings more blood to that area; increases vitality, removes seminal
weakness, cures impotency, helps in sex sublimation (also known as
brahmacharyasana)
.
By activating the parasympathetic nervous system, enhances
concentration & mental endurance, invigorates and calms the mind &
nervous system, controlling many nervous complaints
Limitations:
.
Not for those with a stomach ulcer, slipped discs or sciatica
3. Upavista Konasana (Seated angle
pose)
Benefits:
.
Increases flexibility of the hip joints and inner thighs
.
Stretches and strengthens the back
.
Benefits the reproductive organs
.
Forward-bending tones abdominal organs, improves digestion
1. Janusirsasana (Head to knee pose)
2.
Paschimottanasana (Stretch of the west pose)
3.
Upavista konasana (Seated angle pose)
4. Triang Mukha Ekapada
Maschimottanasana (Three-limbed facing single leg forward bend)
Benefits:
.
Massages the abdominal organs, prevents constipation, reduces
excess fat
.
Recommended for those with dropped arches and flat feet
.
Cures sprains in the ankles and knees and reduces swelling in
the legs
5. Naukasana/Navasana (Boat pose)
Benefits:
.
A balancing pose which gives tremendous strength to the
abdominal muscles and tones the digestive organs
.
Strengthens the back muscles
.
Tones the nerves connected to the solar plexus/manipura
charka
.
Gives strength and flexibility to the hip joints and the
legs.
6. Adho Mukha Svanasana (Downward
facing dog pose)
Benefits:
.
A rejuvenating pose after a strenuous yoga practice,
especially standing poses
.
Healthy blood is brought to the head, nourishes the brain.
.
Stretches and strengthens the feet, legs, arms and shoulders
.
Relieves pain in the heels and helps in the case of calcaneal
spurs
.
Strengthens the abdominal organs
.
Calms the brain, helps relieve stress and mild depression
Limitations:
.
Those with high blood pressure or headache should practice
carefully
4. Triang Mukha Ekapada Paschimottanasana (Three-limbed facing
single leg forward bend)
5.
Naukasana/Navasana (Boat
6. Adho
Mukha Svanasana (Downward facing dog pose)
4.8 BACKWARD-BENDING POSTURES
1. Backbending Boat pose
Benefits:
.
Stretches abdominal organs, improves digestion and relieves
gastric troubles
.
Stretches & strengthens the spine, relieves lower back
pain, good for slipped discs
.
Keeps prostate and bladder healthy
2. Sethubadhasana (Bridge pose)
Benefits:
.
Realigns the spine, eliminates rounded shoulders, relieves
backache
.
Strengthens the back, buttocks and neck
.
Brings blood to the pineal, pituitary, thyroid and adrenal
glands, helps them work more efficiently.
.
Stretches abdominal organs, improves digestion
.
Opens the chest, strengthens the lungs, relieves respiratory
conditions
Limitations:
.
Not for those with a stomach ulcer or abdominal hernia
3. Bhujangasana (Cobra pose)
Benefits:
.
Increases spinal flexibility and strength, brings rich blood
supply to the spine, rejuvenates spinal nerves, works, massages and tones back
muscles
.
Helps in the case of slipped discs, minor lower back pain and
injury
.
Opens the chest fully, gives strength & elasticity to the
lungs, helps in asthma and respiratory problems
.
Massages the abdominal organs, especially the kidneys and
liver, stimulating the adrenal glands, in dyspepsia and vata diseases,
.
Brings more blood to the pelvic area, keeps it healthy,
relieves menstrual problems and problems with uterus and ovaries
Limitations:
.
Not for those suffering from stomach ulcer, hernia,
intestinal tuberculosis or hyperthyroidism
1. Naukasana/Navasana (Boat pose)
2.
Sethubadhasana (Bridge pose)
3.
Bhujangasana (Cobra pose)
4. Shalabhasana (Locust pose)
Benefits:
.
Parasympathetic nerves are prominent in the neck and pelvic
region so Shalabhasana stimulates the entire autonomic nervous system,
especially the parasympathetic outflow
.
Increases spinal flexibility & strength, brings rich
blood supply to the spine, rejuvenates spinal nerves, tones back, shoulder,
neck and buttock muscles
.
Provides relief for backache, mild sciatica, slipped discs,
and other minor back problems
.
Increases abdominal pressure, ignites digestive fire,
relieves gastric troubles & constipation, tones and balances the function
of the liver
.
According to Gherand Samhita it gives strength & heat to
the body
Limitations:
.
Same as in Bhujangasana; and also not for those with a weak
heart or high blood pressure
5. Dhanurasana (Bow pose)
Benefits:
.
An excellent pose for increasing and regaining spinal
strength flexibility, a man is said to be as young as his spine
.
Invigorates internal organs especially digestive organs,
removes constipation & pitta disorders
.
Stimulates the adrenal glands and the sympathetic nervous
system
.
Expands the chest, strengthens the lungs, good for asthma
& respiratory problems
.
Strengthens the leg muscles especially the upper thighs,
relieves stiff shoulders and reduces excess weight around the abdominal area
.
Recommended pose for diabetes, incontinence and menstrual
disorder
Limitations:
.
Not for those with a weak heart, high blood pressure, hernia,
stomach ulcers, stiff back or back injury
4. Shalabhasana (Locust pose)
5.
Dhanurasana (Bow pose)
6. Ustrasana (Camel pose)
Benefits:
.
Gives flexibility and strength to the spine, tones the sacral
nerves and all the spinal muscles
.
Helps in spinal injury and in the case of a stiff back
.
Gives elasticity and strength to the diaphragm and lungs,
improves the functioning of the respiratory system
.
Stretches & tones the front thigh and buttocks &
relieves drooping shoulders
7. Chakrasana/Urdhva Dhanurasana
(Wheel pose)
Benefits:
.
Benefits the nervous, digestive, respiratory and glandular
systems
.
Strengthens the spine, thighs & buttocks, keeps the body
alert and supple, brings life to the back
.
Increases flexibility of the hips and brings blood to brain,
nourishes it
Limitations:
.
Not for those with illness, weak wrists, during pregnancy or
generally weak
8. Matsyasana (Fish pose)
Benefits:
.
Expands the chest, increases lung capacity, encourages deeper
breathing, helps in asthma, bronchitis & other respiratory problems
.
Increases blood supply to the head, nourishes the pituitary
and pineal glands
.
Regulates mood & emotion, relieves stress & mental
agitation
.
Energizes the thyroid and parathyroid glands in the neck,
which are the regulators of metabolism.
.
Removes stiffness in cervical, thoracic, & lumbar region,
increases nerve impulses & blood circulation in these areas, natural
massage to the neck & shoulders, corrects rounded shoulders
6. Ustrasana (Camel pose)
7.
Chakrasana (Wheel pose)
8.
Matsyasana (Fish pose)
9. Supta Baddha Konasana (Reclining
bound angle pose)
Benefits:
.
Rejuvenates the entire spine, good for people with stiff
back, relieves pain in the spine
.
Helps in cases of sciatica, lumbago, sprains and slipped
discs
.
Opens the chest, helps the lungs become stronger and more
elastic
.
Opens the hips and stretches the inner thighs
10. Supta Virasana (Reclining hero
pose)
Benefits:
.
A relaxation pose; stretches the back, upper thighs, relaxes
the legs. Good for sciatica and high blood pressure
.
Stretches the abdominal organs & the pelvic region
.
Helps with constipation
.
Opens the chest fully, makes breathing easier and deeper,
good in the case of breathlessness and anxiety.
Limitations:
.
Not for those suffering from gas & pain in the hips
11. Urdhva Mukha Svanasana (Upward
facing dog pose)
Benefits:
.
Same as those in sitting Baddha Konasana
.
Stretches the abdominal organs & the pelvic region.
.
Helps with constipation
.
Opens the chest fully, makes breathing easier and deeper,
good in the case of breathlessness and anxiety
.
Gently stretches the back
9. Supta Baddha Konasana (Reclining bound angle pose)
10.
Supta Virasana (Reclining hero pose)
11.
Urdhva Mukha Svanasana (Upward facing dog pose)
12. Dwipada Viparita Dandasana
(Inverted staff pose)
Benefits:
.
Strengthens the back (mainly the lower back) and the
abdominal organs
.
Strengthens the knees and ankles, removes stiffness in the
upper feet, helps cure flat feet & relieves pain in the heels.
.
Helps those with calcaneal spurs
13. Bhekasana (Frog pose)
Benefits:
.
Gives relief from the practice of forward bending postures by
extending the anterior part of the entire body - hence the name
.
Strengthens the wrists and ankles, improves the movement of
shoulder joints
.
Expands the chest, strengthens the lungs and gives strength
and relaxation to the lower back
14. Purvottanasana (Stretch of the
east pose)
Benefits:
.
Expands the chest, strengthens the lungs; gives strength and
flexibility to the entire back
.
Strengthens the legs and lengthens the upper thighs
.
Gives mobility to the shoulder joints, relieving stiff
shoulders
12. Dwipada Viparita Dandasana (Inverted staff pose)
13.
Bhekasana (Frog pose)
14.
Purvottanasana (Stretch of the east pose)
4.9 TWISTING POSTURES
1. Vakrasana (Crooked pose)
Benefits:
.
Helps to align the spine and relax the spinal muscles.
.
Squeezes and massages the abdominal organs, improves
digestion and elimination
.
Helps to heal minor cases of slipped discs and spinal
injuries.
.
Stretches and strengthens the back and relaxes the hip joints
2. Ardha Matsyendrasana (Half lord
of the fishes pose)
Benefits:
.
Keeps spine elastic, aligns vertebrae, retains side to side
mobility,
.
Relieves muscular problems in the back & hips, removes
adhesion in joints caused by rheumatism, increases synovial fluid in joints,
tones spinal nerve roots & the sympathetic nervous system
.
Massages the abdominal organs, increases peristaltic activity
in the intestines, prevents constipation, helps in dyspepsia and diabetes,
improves liver efficiency,
.
Removes debility of kidney
.
Squeezes the vagus nerves and the root of the autonomic
nervous system
.
Benefits those with sciatica or slipped discs but practice
with great care
Limitations:
.
Not for those over two or three months pregnant
.
Those suffering from stiffness in spine should practice
carefully
.
Those with stomach ulcer, hernia or hyperthyroidism should
only practice under guidance.
3. Bharadvajasana (Sage pose)
Benefits:
.
Works on the dorsal & lumbar spine.
.
Strengthens the spine, makes it supple, beneficial for people
with minor spinal injury
.
Removes stiffness in the shoulders.
.
Massages the abdominal organs, improves digestion.
1. Vakrasana (Crooked pose)
2. Ardha
Matsyendrasana (Half lord of the fishes pose)
3.
Bharadvajasana (Sage pose)
4. Parivritta Vajrasana
5.
Parivritta Sukhasana
6.
Marichyasana 1
7.
Marichyasana III
Benefits:
.
Same as the twists mentioned before, the only difference is
the positioning of hands and legs - this reduces the effects to cater for
people of different conditions or abilities
4. Parivritta Vajrasana
5.
Parivrittasukhaasana
7.
Marichyasana Iii
6.
Marichyasana 1
8. Jatharaparivartanasana 1 & 2
(Reclining twist pose)
Benefits:
.
Helps to reduce the excess body fat around the pelvic area
.
Gives good health to the liver, spleen and pancreas
.
Cures gastritis and strengthens the intestines
.
Strengthens the spine and relaxes the lumbar region
9.
Parsva Upavistha Konasana (Seated side angle pose)
Benefits:
.
A variation of Upavista Konasana - the sides of the spine get
a complete stretch.
.
Stretches the hamstrings and tones the pelvic region by
improving blood supply.
.
Gives flexibility and strength to the hip and knee joints.
.
Cures sprain in the lower back, helps to remove lower back
deformity and adjusts lumbar discs , helpful in sciatica.
.
A boon for women, as it regularizes menstrual periods, and
keeps the ovaries in a good condition
8. Jatharaparivartanasana 1 & 2 (Reclining twist pose)
9.
Parsva Upavistha Konasana (Seated side angle )
INVERTED POSTURES
1.
Sarvangasana (Shoulder stand)
Benefits:
.
Increases blood supply to the throat, massages the thyroid,
maintains the health of the thyroid gland
.
The best pose to prepare the lungs and diaphragm for
Pranayama practices
.
Centralizes blood supply in the spinal column, stretches the
spine
.
Encourages blood circulation, relieves varicose veins,
prevents blood stagnation
.
Encourages deep abdominal breathing, massages the heart &
lungs
.
Relaxes the brain and nervous system, increases blood supply
to the brain and nourishes it
.
Relieves lethargy & mental sluggishness.
Limitations:
.
Not for those suffering from high blood pressure, cervical
spondylitis, enlarged thyroid, liver or spleen, operative stage of hernia,
slipped discs
.
Should be avoided during menstruation or advanced stage of
pregnancy
2.
Viparita Karani (Half shoulder stand)
Benefits:
.
A simpler version of sarvangasana, gives relaxation as the
abdomen is more relaxed than in sarvangasana, which makes breathing deep and
smooth.
.
Improves digestion & elimination.
.
Improves the capacity of lungs and makes them elastic and
stronger.
1. Sarvangasana (Shoulder stand)
2.
Viparita Karani (Half shoulder stand)
3. Halasana (Plough pose)
Benefits:
.
The effects are quite similar to that of Sarvangasana, except
the spine receives extra blood supply due to the forward bend - this stimulates
spinal nerves & helps to relieve backache
.
Rejuvenates the abdominal organs, useful in dyspepsia, hernia
and visceroptosis, gastric disorders, certain types of diabetes
.
Advantageous in semen and testicle problems, removes ovary
disorders
.
Interlocking the fingers & stretching the palms will
relieve shoulder & cervical tension
.
Maximum benefits can be derived when Bhujangasana is
practiced immediately after Halasana
.
‘Ploughs’ the blood supply & energizes it into the head
region, availing this energy for higher mental and spiritual work
.
Relieves insomnia & restless sleep
.
Develops mental poise & inner balance
Limitations:
.
Same as those in Sarvangasana plus avoid in case of a serious
back problem
4.
Karnapidasana (Ear to knee pose)
Benefits:
.
Extended stretch to the lumbar spine and the back muscles,
stimulates the spinal nerves
.
Massages the abdominal organs
.
Brings balance to and calms the nervous system
.
Induces pratyahara or the withdrawal of senses
Limitations:
.
Same as those in Halasana
3. Halasana (Plough pose)
4.
Karnapidasana (Ear to knee pose)
5. Sirshaasana (Headstand)
Benefits:
.
Improves respiration, digestion, blood circulation to the
brain, soothes the mind, makes circulation easy – rests the heart
.
Increases body temperature
.
Increases red blood cell count, immunity, relieves sexual
disorders
.
Improves balance, core and neck strength
.
Increases confidence and stillness of mind
.
Strengthens the spine
.
Tones the kidneys, bladder, prostate, and intestines
Limitations:
.
Same as those in Halasana
6.
Shasahankasana (Rabbit pose)
Benefits:
.
Strengthens the hips, legs and arms
.
Refreshes the brain
.
Regulates the adrenal gland functions
.
Relives constipation
Limitations:
.
Posterior vertebrae injury
.
Menstruation, pregnancy
.
Shoulder, elbow, wrist injury
.
High blood pressure.
.
Slipped discs
.
Burning eyes
5. Sirshaasana (Headstand)
6.
Shasahankasana (Rabbit pose)
ARM-BALANCING POSTURES
1.
Vasisthasana (One arm balance pose)
Benefits:
.
Tones the entire upper body and strengthens back muscles,
especially the lumbar area
.
Develops the sense of balance and develops the arms and
wrists
.
Strengthens the legs and makes them supple
.
Strengthens the abdominal wall
2.
Chaturanga Dandasana (Four limb pose)
Benefits:
.
Strengthens the muscles of the arm (triceps and pectoralis),
core, and leg muscles
.
Stabilizes the shoulders, core, hips and upper back muscles
.
Improves balance and concentration
3.
Bakasana (Crane pose)
Benefits:
.
Same as chaturanga
4.
Parsva Bakasana (Side ways crane)
Benefits:
.
Same as chaturanga
1. Vasisthasana (One arm balance pose)
2.
Chaturanga Dandasana (four limb pose
3.
Bakasana (Crane pose)
4.
Parsva Bakasana (Side ways crane) 104
5. Lolasana (Swinging pose)
Benefits:
.
Strengthens the shoulders, back and neck
.
Tones abdominal organs, improves digestion, removes excess
weight
.
Beneficial in diabetes and piles
.
Opens & develops the chest, induces a state of relaxation
.
Stimulates the digestive fire
6.
Padangusthasana (Big toe balancing Pose)
Benefits:
.
Regulates the reproductive system
.
Cures flat feet and strengthens the toes and ankles
7.
Vatayansana (Horse pose)
Benefits:
.
Strengthens the leg muscles & knee joints
.
Reduces hyperactivity of the kidneys and diuresis
.
Develops ability to retain seminal fluid for the maintenance
of Brahmacharya
5. Lolasana (Swinging pose)
6.
Padangusthasana (Big toe balancing Pose)
7.
Vatayansana (Horse pose)106
8. Tolangulasana (Weighing scale
pose)
Benefits:
.
Strengthens the arms, wrists and shoulders
.
Strengthens the abdominal muscles, improves digestion and
elimination
.
Generates control, coordination and dexterity
.
Stimulates the activity of the solar plexus, increases the
heat of the body and energizes the body
9.
Malasana (Garland pose)
Benefits:
.
Exercises and strengthens the abdominal organs
.
Relieves backache, especially beneficial for women who suffer
from severe back pain during menstruation
.
It is a relaxation pose if done correctly
10.
Supta Padangusthasana (Reclining big toe pose)
Benefits:
.
Strengthens the leg muscles and makes them more supple and
shapely
.
Improves flexibility of the hip joints
.
Strengthens the lower back and opens the abdominal and
thoracic cavities
.
Reduces excess fat on the hips and thighs
11.
Utthita Upavista Konasana (Extended seated angle pose)
Benefits:
.
Tones the abdominal organs, strengthens the abdominal
muscles, relieves constipation, removes intestinal worms
.
Tones the sympathetic and parasympathetic nervous systems
.
Strengthens the back muscles, realigns the spine
Limitations:
.
Not for those with sciatica, slipped discs, high blood
pressure, or heart problem
107
8. Tolangulasana (Weighing scale pose)
9.
Malasana (Garland pose)
10. Supta
Padangusthasana (Reclining big toe pose)
11.
Utthita Upavista Konasana (Extended seated angle pose)
Very good and very experienced trainer
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