Asanas

Caution: Asanas should be learnt from a certified teacher and avoid practising on your own.

Standing Postures

Tones the leg muscles
Provides a sense of balance and stability
Improves concentration, willpower and focus
Regulates blood flow
Reduces stress and strengthens the mind

Removes stiffness in the hips and legs and tones up the leg muscles
Relieves or reduces neck, hip and back pain
Strengthens the ankle
Energizes back muscles and spine

Reduces fat around the waist and rectifies the defects in thighs and calves
Strengthens the thighs, knees and ankles
Provides relief from arthritic pain and aids in elimination

Aids in deep breathing due to complete expansion of chest
Reduces shoulder, neck, and back stiffness and tones up knees and ankles
Reduces fat around the waist

Provides balance, stability, and harmony
Helps to tone and contract abdominal organs
Provides stability, shape and vigor to leg muscles; hence, this pose is recommended for runners
Helps to stand steadily and firmly on the soles of the feet and provides agility to mind and body

Provides balance, stability, and harmony
Helps to tone and contract abdominal organs
Provides stability, shape and vigor to leg muscles; hence, this pose is recommended for runners
Helps to stand steadily and firmly on the soles of the feet and provides agility to mind and body

Tones the lower area of spine
Strengthens the knees
Aids in prevention of gastric problems
Increases coordination and sense of balance
Improves digestion
Helps to relieve stress

Strengthens leg muscles
Provides stability and balance
Abdominal muscles gets proper blood flow and become activated and refreshed

Reduces stiffness in the hip muscles and legs
Rectifies the round and drooping shoulders
Abdominal organs are contracted and toned

Stretches the inside and back of legs and opens the hip
Blood flows to the head and trunk and provides calmness
Abdominal organs are massaged and toned

Stretches the pelvic region
Abdominal muscles and organs are maintained and conditioned
Prevents sagging of skin around abdomen and keeps them healthy
Sideways spinal movement helps people with stiff back

Rectifies and beneficial for people with hunched backs and drooping backs
Whole spine is stretched to the back and toned and also stretches the chest, abdomen, groin, thighs and ankles
Strengthens thighs and arms
Expands the abdominal region and helps in proper digestion and elimination

Reduces stiffness in shoulders and completely expands and stretches the chest
Tones the leg muscles and rectifies minor deformities in legs
Massages and stimulates the heart, diaphragm and abdominal organs
Provides flexibility to vital nerves in the body

Tones the abdominal organs and strengthens the back muscles
Digestion improved by increased secretion of digestive juices
Activates liver and spleen
Helpful for people suffering from bloating sensation and gastric troubles
Provides cure for diabetes, indigestion, headache, back and hip pain and menstrual disorders

Strengthens and tones the ankles, legs and arms
Eradicates stiffness in the shoulder blade and relieves arthritis of shoulder joints
Rejuvenates and relaxes the brain cells and energizes the brain by relieving fatigue
Due to increased blood flow to the upper portion of the body without strain on the heart, improves cognition and reduces anxiety and depression
Especially good for runners and sprinters to develop speed and lightness in legs

Strengthens the spinal cord, liver and lungs
Corrects hunchback and expands chest
Provides vitality to the nerves maintain youthfulness

Supine postures (Lying on back)

Tones the leg muscles
Gets rid of gases in the large intestine and improves the digestion
Stimulates the nerves, increases the efficiency of internal organs and improves the blood circulation
Massages the reproductive organs and pelvic muscles and helps in correcting menstrual disorders
Excellent exercise for abdominal organs and strengthens and tones the core muscles

Stretches and massages the abdomen and thoracic muscles and provides flexibility to the back
Stimulates the nerves in the neck, thyroid and parathyroid glands
Tones the pelvic muscles and regulates the adrenal gland functions
Relieves constipation and corrects disorders of reproductive organs

Reduces excessive fat
Tones the liver, spleen and pancreas
Provides relief from gastritis and intestinal organs are strengthened
Improves blood circulation and digestion
Provides flexibility in the shoulders, chest, hip, lower back and spine and relieves sprains in the hip and lower back regions

Abdomen gets flatter and reduces waistline
All the nerves from head to toe are activated
Provides relief for gastric disorders

Fill from BKS
Strengthens vertebra and pressure applied to rib-cage and abdomen helps in strengthening internal organs
Prevents kidney problems
Provides relief from constipation, asthma, cough and cold

It is the mother of all asanas
Whole body is toned due to an increased blood flow and elimination of toxins.
Activates and improves the performance of thyroid gland
Strengthens the spine and helps in the relief of arthritis in the lower back, shoulder joints, back aches and displaced spinal discs
Best posture to relieve bronchitis, cold, cough
Recommended for urinary disorders, menstrual trouble, piles and hernia
Helps to relieve epilepsy, low vitality and anaemia
Calms the brain

Gets all the benefits from Sarvangasana
In addition, abdominal organs are rejuvenated
Additional supply of blood to the spine helps to relieve backache
Neck, back and hips are strengthened

Stretches the neck, spine, chest and hips and strengthens the back and hamstrings
Stimulates the thyroid gland, lungs and abdominal organs
Improves blood circulation and digestion
Reduces anxiety, fatigue and stress and calms the mind
Relieves menopause and menstrual pain

Stretches the entire body
Strengthens and tones the back muscles, hands and feet
Strengthens and tones the respiratory and abdominal organs including reproductive, digestive and excretory organs
Activates all the nerves that pass through the spinal chord
Good posture to rectify hunch back
All parts of the body benefits from this posture

Sitting Postures

Strengthens the spine, hip flexors and abdomen
Improves digestion and relieves stress
Stimulates thyroid, kidney, prostate glands, small and large intestines
Provides relief for indigestion, acidity, burping and constipation

Relieves cramps in the legs and provides elasticity to the leg muscles
Stretches the shoulder, chest, hips, thighs and ankles
Strengthens spine and abdomen

Maintains good health to the pubic regions
Good for treating stiffness in ankles and knees
Maintains blood circulation in the abdomen and lumbar region and tones the spine and abdomen

Strengthens the leg muscles
Helps in digestion and provides relief for constipation
Strengthens mind and good posture for meditation

Most relaxing pose and the cross leg and erect back keep the mind alert and active
Cures stiffness in the ankles and knees
Opens up the hips and keeps the joints and ligaments flexible
Blood circulation in the lumbar region tones the spine and abdominal organs
Most suitable posture to perform pranayama and meditation

Strengthens the hands, wrists
Stimulates abdominal organs and tones abdominal muscles
Increases a sense of balance
Improves the performance of digestive system and pancreas
Provides relief for constipation and indigestion
Provides strength to shoulder and upper arms

Abdomen and pelvis gets ample of blood supply and specially recommended for those suffering urinary disorders
Stimulates and maintains healthy kidney, ovary, prostate gland and urinary bladder
Relieves sciatic pain, prevents hernia and soothes menstrual discomfort
Practise of this pose during pregnancy helps in easy childbirth
Relieves mild depression, fatigue and anxiety

Tones the abdominal organs and stimulates liver, spleen, pancreas and kidneys
Rejuvenates the spine and improves digestion and reduces constipation
Reduces abdominal fats
Lowers anxiety, anger and calms the mind
Balances the menstrual cycle
Provides cure for diabetes

Helps in digestion by toning liver and spleen
Activates and tones the kidneys
Stretches the shoulder, spine, hamstring and groins
Blood flow increases in the sides of the stomach and ribcage becomes stronger
Beneficial for people suffering from enlarged prostate glands
Reduces back and hip pain
Relieves head ache, menstrual discomfort, high blood pressure, anxiety and fatigue

Stretches the spine, shoulder, hamstrings and stimulates blood circulation to the spine
Relieves back aches
Stimulates liver and kidneys and improves digestion

Provides proper blood circulation in the pelvic regions and keeps it healthy
Prevents hernia development and can cure mild sciatic pains
Regulates menstrual flow and stimulates ovaries, hence a boon posture for all women

Provides complete stretch and exercises the leg muscles
Abdominal organs are stimulated and rejuvenated
Beneficial and cures flat feet and flatulence

Stretches the shoulder, chest and front ankles
Strengthens the wrist, ankles, back and legs
Abdominal muscles are stretched and massaged and benefits the endocrine glands

Strengthens the back, arms, pelvis, and rib cage
Improves blood circulation to the face, scalp, and brain
Massages the abdominal organs and activates stomach, spleen and liver
Beneficial to the reproductive organs

Improves the elasticity and functioning of the spine
Abdominal organs are twisted and toned

Provides relief for back aches and pains in the hip
Improves flexibility in each vertebrae of spine from lower back to the neck
Provides more blood supply to the spine
Ribs become stronger
Provides relief for shoulder sprain and shoulder movements become free
Liver and spleen are contracted and toned and are also good for intestines

Relieves backaches and hip pains
Tones the liver and spleen and strengthens neck muscles
Relieves shoulder pain and increases the shoulder movements
Improves the efficiency of intestinal organs

Beneficial pose for people with drooping shoulders and hunched backs due to expansion of chest
Stretches and tones the whole spine
Improves the performance of respiratory system
Eases asthma, nasal congestion and other difficulties in breathing

Prone Postures (lying on tummy)

Provides elasticity to spines because the spine is stretched back
Tones the abdominal organs
Stretches the whole body, ankles, thighs, groins, abdomen, chest and hip
Improves functioning of liver, pancreas, kidney, big and small intestine

Provides remedy for an injured spine
Tones the spinal region and expands the chest fully
Strengthens arms and shoulders and stimulates abdominal organs and kidneys
Improves blood and oxygen circulation especially through spinal and pelvic areas
Relieves fatigue and stress and eases the asthma symptoms

Increases flexibility and strengthens the lower back
Massages the abdominal organs and improves digestion
Strengthens the shoulders and arms
Stretches the muscles in shoulder, chest, abdomen and thigh

References:
B.K.S. Iyengar. Light on Yoga. HarperCollins Publishers
Asana Andiappan, 2004. Thirumoolar’s Ashtanga Yoga: a therapeutic approach to good health.

Pranayama

The term “prana” means breath, life, respiration, vital, energy or strength while “ayama” means extension, expansion, stretching, regulation, prolongation, control, restraint or length. Hence pranayama means extension or control of breath. Pranayama is an art and science which teaches various techniques to increase ones lung capacity.In the practice of yoga, pranayama is a very important practice. As long as there is breath, there is life in the body but once breath stops, the life ends. Hence, the importance of breath needs to be understood by every living being.

Pranayama is the art of breathing consciously by prolonging the inhalation, retention and exhalation. Inhalation (Poorakam) is the act of breathing in or inhalation of air or vital energy in the form of breath while exhalation (Rechakam) is the breathing out or releasing the air through the nostril. Retention (Kumbhakam) is when the breath is held in to savour the energy.

Benefits of Pranayama

  • Pranayama helps to increase one’s vital energy thereby strengthening the various systems
  • Pranayama helps in better elimination of waste by allowing more time for oxygen to mix with the blood flow
  • All respiratory organs work more efficiently since pranayama exercises the lungs and muscles of respiratory organs
  • Strengthens all the nerves in the body
  • Stomach, pancreas, liver, bowels and kidney are exercised through the massage provided by abdominal and diaphragm muscles
  • Nadi shodhana pranayama specifically exercises the whole cardiac system and is extremely beneficial to heart
  • Pranayama purifies and harmonizes the secretion of endocrine glands
  • Due to the richer and more blood supply received during pranayama, brain, spinal cord, cranial and spinal nerves are benefitted

    • Caution

    Pranayama should be learnt from a certified teacher and avoid practising on your own. Before practising pranayama follow the hints and cautions described below:

    It is advisable to practise pranayama in an empty stomach. After pranayama allow thirty minutes before taking food
    The best time is early in the morning or in the evening
    Know your capacity while doing pranayama and never exceed it.
    Initially, try to achieve even ratio in inhalation and exhalation and can later go for slow exhalation
    Thorough mastery of inhalation and exhalation is essential before practising retention of breath. Never practise retention without the guidance of a yoga teacher

    Pranayama: Techniques and Effects

    Kapalabhati
    Kapala means skull and ‘bhati’ means lustre or shining In kapalabhati pranayama, the inhalation is very slow or subtle while the exhalation is vigorous.

    Effects:
    Kapalabhati and Bhastrika activates the pancreas, liver, spleen and abdominal muscles.
    Improves digestion, drains the sinuses and produces a sense of exhilaration.
    Helps in improvement of respiratory disorders such as asthma, bronchitis and tuberculosis.
    Balances and strengthens the nervous system.

    Bhastrika
    Bhastrika means a bellow used in furnace. In Bhastrika pranayama, inhalation and exhalation is forceful.

    Benefits:
    Provides relief from lung diseases such as asthma
    Control or cures ailments such as chronic nasal discharge, pain or phlegm in throat and chest, cold, cough and gastric problems
    Purifies the blood

    Bhramari pranayama
    The word Bhramari means ‘ bumble bee’ and is named so, because the practitioner produces a low pitched, deep and humming sound similar to bee.

    Benefits:
    The humming sound induces sleep and hence is helpful for people suffering from insomnia
    Produces a soothing effect on the nervous system
    Relieves the mind from stress and anxiety
    Cures throat ailments and improves the voice
    Helps in inducing a meditative state of mind

    Sitali and Sitkari
    Sitala means ‘cool’ and sitali pranayama cools the entire body. Sitkari is a variation of Sitali pranayama which also cools the body.

    Effects:
    Cools the body and provides soothing effect on eyes and ears.
    Activates the liver and spleen.
    Improves digestion.
    Reduces the emotional and mental excitation.
    Helps in reducing fever, inflammation, acidity and bile and helps in peptic and mouth ulcers.
    Regular practise results in healthy gum and teeth.

    Nadi shodhana or Anuloma Viloma (Alternate nostril breathing)
    Nadi is a tubular organ which aids in the passage of prana or vital energy. ‘Sodhana’ refers to purification or cleansing, hence, Nadi sodhana refers to the purification of nerves.In alternate nostril breathing, one inhales through right and exhales through left following an inhalation through left and exhalation through right nostril which completes one cycle.

    Effects:
    Proper supply of oxygen is provided and carbon dioxide is removed.
    Toxins are removed and blood is purified.
    Very effective for stress management, reduces depression, anxiety and other psychological illness.
    Balancing ida and pingala (left and right) nadi helps in removing the blocks of pranic energy
    (http://www.yogapoint.com/pranayama/Nadi_shodhan.htm)
    Helps to balance the left and right hemisphere of the brain which corresponds to the logical and emotional aspects.
    Helps to maintain body temperature.
    Provides therapeutical approach for respiratory and circulatory problems
    (http://www.artofliving.org/ca-en/yoga/breathing-techniques/alternate-nostril-breathing-nadi-shodhan)

    Ujjayi Pranayama
    In Ujjayi, 'ud' means upwards or expanding and 'jaya' means success or conquest. In Ujjayi pranayama, lungs are completely expanded with the chest protruding like that of a warrior

    Benefits:
    Reduces or controls cough and cold.
    Reduces cranial heat and the face becomes radiant.

    References:
    B.K.S. Iyengar. 2013. Light on Pranayama. Thomson Press India Ltd.
    Yoga Point. 2013. http://www.yogapoint.com/pranayama/Nadi_shodhan.htm
    The Art of Living. http://www.artofliving.org/ca-en/yoga/breathing-techniques/alternate-nostril-breathing-nadi-shodhan

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