Yoga Asanas

Ardha Matsyendrasana(Spinal Twist)

This is named after the sage Matsyendra. In this posture twist the waist laterally as show in the picture. If the beginners fell this posture difficult they should practice Vakrasana for a few days. Then it will be easy for them to amuse this posture. Exhale and twist the waist in this posture; Inhale after you return to normal sitting position. Symmetry should always be maintained. If you twist your body six times to the left,you should also twist your body six times to the right.

Benefits:This is highly useful to control diabetes and kidney troubles. This posture makes the spine elastic. Nerves of the spinal column are toned up. This improves the efficiency of the abdominal viscera, such as liver, spleen, pancreas and the intestines. This eliminates the problems of constipation and dyspepsia(loss of appetite). Artha Matsyendrasana is a wonderful asana and gives you a very high standard of health when practiced in combination with the other asanas of forward and backward bending.

(Serpent Posture)

This asana resembles the Serpent with its hand raised, hence it is called Bhujangasana. This is similar to that of Srpasana except that in Sarpasana knees do not rest on the floor but in Bhujangasana knees rest on the floor. Lie down on the floor, belly touching the floor,legs together, toes stretched backwards. Keep the palms near the chest and bend the head and the back upwards in a coverage position. Bending backwards is more important that lifting the body. Inhale and remain in this posture as long as you can hold the breath and then relax. Repeat this asana three to six time

Benefits:Bhujangasana makes the spine flexible, removes constipation, prevents Arthritis. The lungs becomes strong. Bhujangasana should be practiced along with Shalabhasana and Dhanurasana for deriving maximum benefit. Bowel movement is free and you will not suffer from any major old age problems. You can maintain good shape of the body throughout the life span. Make it a part of your daily routine and enjoy life to fullest extent.

Dhanurasana(The Bow Position)

Obese people and people with stiff joints and hardened muscles need not try this asana suddenly. They should practice simpler asanas and gain flexibility of joints and elasticity of muscles for about a week. They can then try Dhanurasana.

Benefits: Since Dhanurasana is the combination of Bhujangasana and Shalabhasana the benefits of both these Asanas are derived by Dhanurasana.The fat in the body specially around the waist is dispersed and hence the waist is trimmed to proper shape. This asana removes constipation and increases Jatharagni (the digestive fire). You can get rid of Arthritis by regular practice of Dhanurasana.

(The Plough Posture)

This asana resembles a plugh, hence the name Halasana. Before trying Halasana you should practice Khatwangasana for a week. Then bend the back and touch the floor with the toes as shown in the picture. Hands can be spread on the floor as in the picture it kept locked near the hand. Breathe out (Exhale) and draw in your abdomen for easy practice of Halasana. Bend the back according to your capacity, but do not strain too much. Don't exceed your limit. Slow and steady practice leads you to success. This asana should be learnt under expert guidance.

Benefits: Halasana makes the spine flexible. Halasana improves the strength of the muscles and nerves of the spine. Blood circulation to the neck is increased. The waist becomes free from excess fat. The stomach is pressed well and the abdominal viscera improve their function. Digestion is improved. Constipation is removed. Practice of halasana slims the body

(The Swan Posture)

This is an easier form of Mayurasana. In Hamsasana, the toes rest on the ground. The body in this posture should, however, be in a straight-line,. Practice of Hamsasana helps very much in the practice of Mayurasana.

Benefits:Almost all the benefits of Mayurasana are derived by Hamsasana. Digestion is improved. Sluggishness of the liver is removed. Liver enlargement is cured. Organs of the abdomen and lungs are toned up. All the gastrointestinal disorders are cured.

Matsyasana (The Fish Posture)

This asana looks like a fish swimming on water, hence the name Matyasana. Lie down on the back. Fold the legs as in Padmasana. Raise the back resting the head on the floor. Hold the toes with the hands. See the elbows touch the floor. Inhale and remain in Matyasana as long as you can. Then rest the back on the floor and finally sit in Padmasana and relax.

Benefits:Matyasana is practiced as a Counter Posture to Sarvangasana is removed by the practice of Matyasana for half the time you spent for Sarvangasana. For instance if you practice Sarvangasana for four minutes, you must practice Matyasana atleast for two minutes.

Matyasana is a remedy for Asthma, if it is coupled with kriyas like Jala Neti and Jala Dhouti. In general Matyasana improves the functional efficiency of the Lungs and the abdominal viscera.

Padahastasana (Hands to Feet)

This is a forward bending posture. In this posture, the hands are brought down to touch the legs; hence the name is Padahastasana. While bending forward, care should be taken to keep the knees straight. Maintain the posture as shown in the picture for a few seconds In this posture you must Exhale (breathe out). When you come to normal standing position you must Inhale. Initially this Asana should be practiced atleast six times. When perfection is achieved you can stay in the position for a minute.

Benefits:Padahastasana makes the spine flexible, the thighs strong, removes back pain and constipation. The benefits of this Asana are similar to those derived from the Paschimottasana.

Shalabhasana (Locust Posture)

This asana resembles the pose of Locust or Grasshopper. Hence this is called Shalabhasana. First rest in Makarasana. Then keep the hands below thighs and raise up both the legs together. The legs should be as straight as possible. Inhale and remain In this posture for a few seconds and then relax. Repeat this three to six times initially. After gaining sufficient experience you can remain in Shalabhasana for a longer duration, at a stretch. However do not strain beyond your capacity. For easy practice start with each leg separately for six times. Then you can try raising both the legs.

Benefits:Shalabhasana is useful for stomach., Lumber, waist portions and to the legs. Practice of this asana removes constipation. The waist remains trim if you practice Shalabhasana regularly.

Sarvangasana (Shoulder Support)

This is a posture in which the body is lifted topsy-turvy(upside down) and entire weight of the body rests on shoulders and elbows. This is useful for all the organs of the body, hence called Sarvangasana. This is difficult to practice in the beginning; but could be taken up after practicing the Khatwangasana for a few days. Practice the posture as shown in the picture keeping the legs as straight as possible. Eyes should be closed. Breasting should be slow and normal. The posture may be retained for 30 seconds in the first week, gradually increasing by 30 seconds every week upto two minutes. It is enough if the posture is maintained for five minutes with care. No strain should be felt in the shoulders or in the neck. The lifting up of the body and brining down should be smooth without any jerks.

Note: The Counter Posture Matyasana should invariable be practiced for half the time given for Sarvangasana. If you practice Sarvangasana, the main posture, for 4 minutes, you must practice Matyasana or Ushtrasana, the counter - posture for 2 minutes. If this method is strictly adapted, you are sure to relax the body completely. You feel quite fresh after practicing the Sarvangasana.

Precaution:Person with cervical spondylosis, eyetroubales hupertention (high blood pressure) or heart troubles (coronary diseases) should not practice Sarvangasana. They must get rid of the disease first and practice the other simple asanas for about four weeks and then try Sarvangasana. A woolen blanket or a soft towel may be used below the shoulders and neck.

Benefits:This is useful for the thyroid glands in the neck. The thyroid tones up the metabolism of the body. Piles and hernia and other disorders of the pelvic organs are cured

(The Crescent Pose)

Sit in Vajrasana. Lock the hands at the back. Breath out, draw in your abdomen, bend forward and try to touch floor with the heads as shown in the picture. Remain in this posture for a few seconds. Then raise the head and sit in Vajrasana, breathing in slowly. Inhalation and exhalation should be deep and slow. Repeat the Asana for three times atleast in the beginning. However you can remain in the asana for a longer duration at a stretch after sufficient practice.

Benefits:Sashankasana gives exersize to the abdominal viscera and improves digestion. This asana makes the spine and nerves strong . Flexibility of the spine is achieved by this Asana.


Exhale and touch the left leg with the right hand keeping both the hands in a straight line. Similarly touch the right leg with the left hand. This process should, initially, be continued six times. Then stand erect and apart as shown in the picture.

Benefits:This is good for thigh and calf muscles and nerves. This useful to rectify the marginal defects in the vertebral column.