Asana Name Meaning Type Cat Count Comp.

Benefits Limitations
Reduces fat in waist region
Stimulates sides of the body
Gives lateral bending to the spine
Ardhakati cakrasana Lateral Arc Waist posture Std C 4 Self Improves liver function no limitation

Makes spie flexible Cardiac problems

Stimulates spinal nerves Recent abdominal
Abdominal and chest are fully extended surgery
Arda Cakrasna Half Wheel posture Std C 4 Padahastasana Good vitality and energy to the entire body Vertigo

Makes spine flexible

Streches hamstring Vertigo
Prevents constipation Hypertension
Helps in menstrual disorders Cervical sponilites
Improves digestion Cardiac problems
Padahastasana Forward being posture Std C 8 Arda Cakrasana Enhances bood flow to the head region Spinal problems

Prvents flat feet, neck pain, sciatica Recent abdominal

Strengthens calf, thighs, knee and ankles surgery
Strenghtnes waist muscles and stimulates Cardiac problems
abdominal organs Slip disc
Trikonasana Triangle posture Std C 4 Self helps releive symptoms of menpause Sciatica

Spinal problems
Gives rotational movement to the spine Heart problems
Parivratta Trikonasana Crossed traingle posture Std C 4 Self Strengthens the thigh muslces Hypertension

Expands the thorax

Parsva Konasana Side angle posture Std C 8 Self Strenghtthens the thigh Cardiac problem

Keeps spine erect and removes drowsiness

Activates vajranadi
Increases awareness
Vajrasana Ankle posture Sit M 4 Nil Reduces Vericose veins Rheumetic problems
 Enhances boold flow to the head
Stimulates brain
Flexibility to spine Gastrites and peptic
Sasankasana Moon posture Sit C 8 Supta Vajrasana Good for breathing problems ulcer

Increases flexibility of back bone

Stimulates spine nerves
Tones muscles of bowels, pancreases, liver Heart problems
and kidneys Back problems,
Improves digestion, removes constipation Spondylotis
Increase lung capacity Knee, hip, shoulder
Supta Vajrasana Supine Vajrasana Sit C 8 Sasankasana Mobilizes hip, ankles and lower back injury

Stimulates the spinal nerves and flexibility

to the back muscles.
2.With the pressing of abdomen the inner
organs attain strength. So it Improves
digestion and Removes constipation.
3.This yoga pose helps relax the entire
body with the stretching of the muscles of
neck,chest,shoulders,spinal Heart ailments.
column,abdomen,hips,waist,legs and feet.
4.Lung capacity is expanded due to Hernia and slipped disc
stretching of the rib cage. should avoid.
Pascimotasna Posterior streching Sit C 8 Ustrasana
Streches the entire front of the body,the
ankles,thighs and groins.

Stimulates the organs of the abdomen and Recent chest or

neck. abdominal surgery.
Strengthens back muscles and opens the
lungs. Hernia.
It also improves the range of
movement of the hip joint. Severe hypertension.
Ustrasana Camel Stretching Sit C 8 Pascimotasna
 A very good asana to make spine
flexible and Tones up the spinal nerves.
2.Massages abdominal organs, including
the liver and kidneys.
3.Helps to over come constipation and Recent abdominal
diabetic. surgery
4.Improves lung capacity. Serious back or spine
5. Relives mild backache and hip pain. injury and Diarrhea
Vakrasana Twist Posture Sit C 4 Self

Stimulates the liver and kideys.

Stretches the shoulders,hips and neck.

Energizes the spine.

Relieves menstrul discomfort,fatigue,

Sciatica and backache. Recent abdominal
5. Traditional text say that Ardha surgery
Matsyendrasana stimulates the
digestive fire and increases appetite. Back or spine injury
Ardha Matsyendrasana King of Fish Sit C 8 Self

Hernia, hyper acidity

Makes the wrists flexible and ulcers.
Arms become strong
Digestion improves Women with menstrual
Removes constipation problems.
HAMSASANA Sit C 10 nil
 Makes the wrists flexible,Arms become
strong
Tones the abdomen and reduces fat on the
tummy
Digestion improves
Removes constipation
Activates the pancreas . Hernia, hyper acidity
Improves appetite and ulcers 2. Women
Good for irritable bowel with menstrual
MAYURASANA Sit C 10 nil problems

1. High Blood pressure

and Heart problems. 2.
Ear inflammations. 4.
1. Prepares for sirsasana. 2. Improves Severe asthma. 5. Cold
circulation in the head. 3. Good for or Sinusitis. 6. Slip disc,
Ardha Sirsasana Sit C 10 nil reducing tension headache weak spine, Vertigo

Running ear.
Makes the nervous system healthy
Heart problem, High
Improves the concentration and memory blood pressure.
Sirsasana Sit C 14 Nil
 Flexibility to the dorsal spine and
strengthens the spinal muscles.
Recent abdominal
2. Stretches chest and lungs,shoulders surgery
and abdomen.
3. Helps relieve stress and fatigue. Back injury.
4. Therapeutic for asthma. Pregnancy.
Bhujangasana Pro C 4 Salabhasna

Helps to manage sciatica and lower

backache.

Strengthens the muscles

of the spine,hip and legs.
3. Salabhasana is very good for the
pelives and
the abdomen and benefits the human Cardiac patients.
systms in many more ways Back Injury.
Salabhasana Locust posture Pro C 4 Bhujangasana

Streches the entire front of the

body,ankles,thighs and groins,abdomen
and chest and throat.
2. Gives good stimulation and flexibility
to the back muscles and spine.
3. Stimulates the organs of the abdomen
and neck. Any health problem
Dhanurasana Pro C 4 Nil

Relaxes the spinal muscles. Cervical Spondylosis.

Helps to cure constipation and GID. Spinal problems.

Helps to cure Menstrual Disorders Hypertension.

Viparita-Karani Sup C 8 Matsayasana
 Stimulates the thyroid gland.

Influences the pelvic organs.

Stretches the shoulders and tones the legs.
Helps to over come varicose veins, piles,
hernia.constipation and menstrual
disorders. Headache,highblood
Therapeutic for asthma,infertility and pressure,neck injury
sinusitis. Menstruation.
6. Helps to relieve stress and Calms the 2. Heart related
mind ailments.
Sarvangasana Sup C 8 Matsayasana

Stretches and stimulates the muscles of

the belly and front of the neck. Recent abdominal or
Stimulates the organs of the belly and thoracic surgery
throat and stretches muscles between the
ribs. Serious lower-back or
Strengthens the muscles of the upper back neck injury.
and back of the neck. High blood pressure.
A traditional text that Matsyasana is the Respirstory
“destroyer of all diseases.” ailments,Constipation.
Matsyasana Sup C 8 Sarvangasana

Stretches and stimulate the back

muscles.
Spinal problem.
2. Stretches the shoulders and spine .
Stimulates the abdominal organs and Cardiac problem.
thyroid gland.
4. Reduces stress and fatigue. Hypertension.
Halasana Sup C 8 Cakrasana
 Stretches the chest and lungs.

Strengthens the arms and wrists,legs

buttocks,abdomen,and spine.
3. Stimulates all parts of the body.
4. Brings flexibility to the spine. Any kind of disease
Cakrasana Sup C 4 Halasana
Key points
Elbows straight
Knees straight
Lateral bending only at the waist
Left arm hanging freely
All fingers pointing forward
Wrist as close as possible
Elbows as close as possible
Knees straight
Head hanging freely
Bend from waist

Don't bend the knees

Bend from lower back
Biceps to be in contact with ear from step 2 to 6

Leteral bend only at waist

legs parallel to each other
left palm facing forward in the final position
hands 180 degress to each other
Bend from lower back
Knees straight
Hands in 180 degrees
Foot parallel to each other
Both foot parallel to each other
No contraction of chest
Left knee should be sraight
In count 2 body facing forward
In count 3, 90 degree angle at the knee
In count 3, armpit resting on the ground
Both soles totally on the ground

Heels together
Weight of the body on the feet
While bending forward, allow abdoman to touch
the thighs, chest to knees, and forehead to ground
Hips in contact with heels
Shoulders loose free and relaxed
While raising up first head raises, then chest and
then abdomon

In the final position, both knees together and on

the ground
Back of the head on the ground

Bend from the lower back.

Knees straight.

From count 2 to 6 maintain both arms in such as

way that biceps in contact with ear lobes.

Push the abdomen forward and see that thighs are

perpendicular to the ground.

Both legs may be separated by shoulder width

apart initially; with practice one can bring them
together.
Middle of the foot by the side of knee.

Pressure of raised leg on abdomen.

Forward stretched leg should be maintained

straight.

Left toes and right knee should be in one line

Pressure of the left leg on the abdomen
Twist of the spine
Expansion of the chest
The line joining both shoulders should be parallel
to the ground

Both elbows on either sides of the navel

The weight of the body on the abdomen
Elbows on either side of the Navel
Lift the head first and then the legs
Keeping the knees straight elevate the legs higher
The weight of the body on the abdomen

1.Crown of the head should be on the ground and

the interlocked palms should support the back of
the head.

2. The elbows and the head together make an

equilateral triangle

Crown of the head should be on the ground and

the interlocked palms should support the back of
the head.
The elbows and the head together make an
equilateral triangle
Beginners should do very slowly. Maintain short
time.
Practice under guidance.
After returning to shiti it is mandatory to rest for a
while in the following position.
Make a fist of both the palms and place them one
above the other in front of the knees. Slowly bend
forward to rest the forehead on the pressure in the
head gets lighter. Then relax in Tadasana so that
the pressure in the head comes back to normalcy.
Palms by the sides of last rib bones.

Elbows as close to the body as possible.

Body should be raised up to that extent that the

navel is about to leave the ground.

Legs and feet together and on the ground.

Both feet together.

No bending the knees.

Give a backward up push to the feet to raise up.

Chin on the ground.

Awareness on the thyroid.

Both feet together.

Hold only the ankles not the toes.

Give a backward up push to the legs.

Trunk should make 450 to the ground.

Legs should be straight.

While bringing the legs down care

should be taken not to raise the head.
Trunk should make 900 to the ground.

Legs should be straight.

While supporting the body elbows

should be close to each other.

4. While bringing the legs down care

should be taken not to raise the head.

Crown of the head on the ground.

Press the elbows on the ground and allow the

weight of the body to go to ground through
elbows.

3. Give a nice backward stretch for dorsal and

cervical spines

Make the knees straight.

Walk back making the trunk erect.

While coming back take care not to raise the head

Make sure that perfect balance is achieved

before the arms are releasing support to the
trunk
Bring the heels closure to the buttocks.

While coming back first head should reach the

ground then the back and then the buttocks.