Asanas

Padahastasan

(Foot Hand Pose)

Trikonasan

(Triangular Pose)

Images

How to do
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.
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.

Benefits
A.
B.
C.
D.

A. Reduce the fat deposits around the

B.
C.
D.

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.

Makes shoulders strong, waist

slim and chest broad.
Increases height.
Reduces weight.

hips and makes body well

proportioned.
Relieves pain in ribs and back.
Helps remove skin eruptions and
boils.
Helps increase height

A. Improves circulation of blood.

B. It strengthens the lungs and the
C.
D.

E.

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.

A. Effective for ailments of throat, like

tonsils disease.

B. Useful for diabetic patient.

C. Cures aching knees and back.

D.
E.

Halasna

(Plough Pose)

Chakrasana

(Arch Pose)

Raise the legs and bend

them over the head to
touch the ground. Keep the
hands locked on the head.

The palms placed below the shoulders, the

heels brought together, make an arch by
raising the trunk from the middle.

Useful in hernia, diabetes,

piles and pain in the
abdomen. Makes spine
and legs flexible.

A. Gives flexibility to the spinal cord.

B.
C.

Bhujangasna (Cobra
Pose)
(Not for patients

Keep the arms along the sides of the body

with the feet together. Raise head and the
chest from the ground upto the navel .

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

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.

A. Relieves constipation, indigestion

and flatulence.

B. Cleans the whole gut from the

mouth to intestines and rectum.

of hernia)

C. Makes the waist slender and chest

broad.

D. Helps in regulating menstrual

E.
F.

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.

A. Makes body supple and resilient.

B. Improves blood circulation.
C. A panacea for persons with
D.
E.
F.
G.

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.

disorders, liver, and kidney

disorders.
Relieves backaches.
Reduces fat of abdomen.

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

A. Makes the waist slender and chest

B.
C.
D.
E.

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.

A. Relieves constipation, strengthens

B.
C.
D.

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.

the digestive system.

Abdominal flabbiness can be
reduced.
Useful for lung diseases.
Useful for strengthening of
shoulders, neck, back and legs.

A. Body becomes strong and firm,

B.

C.

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)

Paschim
Uttaanasan
(Head knee forward
bend)

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.

A. Strengthens feet, waist, and knees.

B. 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.

Spread the legs apart, grasp the big toes

with the hands, the head touching the
knees and the elbow touching the ground.

A.
B.
C.
D.
E.

F.
G.
H.

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 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