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1)
Bhujangasana (Cobra Pose)
Bhujangasana is performed
usually in conjunction with shalabhasana. These two,
together with padmasana, Makarasana and Dhanurasana are
effective for the general health of the spine and the
back. Bhujanga means cobra, a hooded snake. The asana
derives its name from him. Keeps the spine supple and
healthy, helps in slipped disc, backache, sciatica, and
lumbago. Due to chest expansion, respiratory capacity
increases. Useful in asthma and bronchitis. Helps reduce
abdominal fat. Helps proper circulation of blood to the
pelvic region and keeps it healthy. This asana tones up
the ovaries and uterus and also helps in menstrual and
other gynecological disorders. Stimulates appetite and
relieves constipation. Beneficial for abdominal organs
like liver or kidneys. Adrenal glands above the kidneys
also get massaged and work more effectively. Improves
freshness and alertness, elevates mood and improves
body-mind co-ordination.
2)
Chakrasana (Wheel Pose)
This is a wonderful back
bending posture. Chakra means wheel. In this posture the
body assumes a wheel-like posture. Builds a flexible back
and stimulates spinal nerves by stretching the spine
intensely. Keeps body alert and supple. The spine feels
strong and full of life. Strengthens arms, wrists, and
legs as well as abdominal muscles. Beneficial for nervous,
digestive, respiratory, cardiovascular and glandular
system. Useful in gynecological disorders. Improves blood
circulation to the head. Practicing this asana elevates
the mood and makes one feel instantly energetic. Useful in
many mental disturbances as it improves blood supply to
the brain.
3)
Dhanurasana (Bow Pose)
This asana is useful to
increase the backward flexibility of the spine more
effectively than in some other positions involving
backward bending. The sanskrit word Dhanu means a bow. In
this asana the hands are used like a bow string to pull
the legs, trunk and the head. The pose then resembles the
bow. Improves digestion and helps cure gastrointestinal
disorders, dyspepsia, constipation etc. Activates pancreas
and hence recommended for diabetic patients. This asana
has a good effect on adrenal glands, kidneys, thyroid,
parathyroid, pituitary and sex glands. Improves secretion
of their respective hormones. Useful in relieving
respiratory capacity. Improves blood circulation. The
spinal column is realigned and muscles, ligaments and
nerves are given a systematic stretch removing their
stiffness. Weight around the abdominal area reduces. For
cervical spondylosis, practice under supervision.
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4)
Padmasana (Lotus Pose)
As Padmasana provides an
extended base end easily maintains an erect spine, it is
best suited for meditation. Padma means lotus. In this
posture the leg position resembles a lotus hence the name.
This asana is good to reduce stiffness of knees and ankle
joints. Since the blood circulation in the lumber region
and abdomen improves, the spine and abdominal organs are
toned up. Reduces the fat around the thighs.
5)
Pashchimttanasana
Pashchimttanasana-Forward
bend (in sitting position). Paschima means back or waist.
Tana is stretch. In this asana we stretch the entire back
and waist. So the asana is called Pashchimottsasana. This
asana stretches the hamstring muscles and improves the
flexibility of spine and hip joints. Stimulates the nerves
of the spinal column by stretching the spine. It tones and
massages the entire abdominal and pelvic region and
stimulates glands, kidneys and liver. Improves digestion.
It helps remove excess weight in the abdominal area.
Soothes the mind.
6)
Pawanmuktasana (Wind Releasing Pose)
Pawan is wind, mukta means
released. As this asana helps release the wind, it is
called Pawanmuktasana. Helps release wind.Reduces the fat
around the abdomen. Strengthens the digestive system.
Strengthens lower back muscles, eases up the spinal
vertebrae. Tones and massages the pelvic muscles and
reproductive organs.
7)
Pranayama
Pranayama actually means a
"pause in the movement of breath". In Sanskrit, Prana
means breath and Ayama means exercise. Pranayamas consist
of controlled breathing practices while breathing
exercises in Western countries are focused on deep
breathing and maximizing oxygen in-take. Pranayama, refers
to the practice of mastering Prana, the life element in
the body. Pranayama holds the key to tapping this
Bio-energy to attain improved physiology and spiritual
elevation. As a result of the everyday stresses of modern,
urban life, the increased air pollution, the increased
levels of radioactivity in the atmosphere, and the
depletion of the ozone layer, breathing has, in response,
become much more shallow and rapid. This in itself, is a
precursor to many chronic respiratory ailments.
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8)
Shalabhasana (Locust Pose)
If this asana is practiced
involving one leg it is called ardha Shalabasana. The
posture resembles a locust hence the name. Strengthens the
lower back and pelvic organs, tones sciatica nerve,
provides relief in backache, mild sciatica, slipped disc
as long as the condition is not serious. Tones and
improves the function of the liver, abdominal organs,
strengthens abdominal muscles, improves appetite and
relieves constipation. Stimulates autonomic nervous
system, especially parasympathetic outflow.
9)
Shirshasana (Headstand)
Shirshasana is known as the
king of asanas and has many benefits. The word ‘Shirsha’
means the head. Shirshasana is helpful to people who
suffer from insomnia. It improves memory, vitality is
recovered after regular practice of shirshasana. Regular
practice of Shirshasana improves eyesight, sharpens
hearing and improves function of the rest of the sense
organs. It also improves balance.
10)
Sarvangasana (Shoulder stand)
If a person practices
Sarvangasana regularly, it helps him improve vigor,
strength and sense of well being. It makes one feel
confident and brings vitality after a regular practice. If
one practices this asana after a prolonged illness, it
will help him recover fast to regain the original
balance.Sarva means all. Anga means body. Sarvanga is
entire or the whole body. Sarvangasana is beneficial for
the whole body, hence the name. Sarvangasana soothes the
nerves of the head. It is helpful in curing chronic
headache, common cold, irritability, short temper nervous
breakdown and insomnia. Sarvangasana has a benign effect
on the abdominal organs. The bowels move freely which
helps relieve constipation.
11.
Gomukhasana
12.
Uttanpadasana
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