Yoga Asans

Yoga Asans


Anjaneya is the Sanskrit word which means “Son of Anjani” and Anjayneya is another name for Hindi God Hanuman in Hindu Mythology. Hanuman is Ram’s aide in Ramayana. God Hanuman helped lord Rama to get back Mata Sita from Ravana’s place called Lanka. Low Lunge Pose gets its name from the shape of body forms during asana. Anjaneyasana could be a complete package – it tones the body and calms the mind. You’re guaranteed to feel energized even when an intense low lunge exertion.


Anjaneyasana makes the gluteus muscles and the quadriceps stronger.
It gives the hips and hip flexors a good stretch.
It opens up your shoulders, lungs, and chest.
Low Lunge Pose helps you improve your balance.
Increases your ability to concentrate and also builds core awareness.
Anjaneyasana helps relieve sciatica.
Low Lunge Pose stimulates the digestive and reproductive organs.
If you practice this asana regularly, your body will be toned and energized.

Ardha Chandrasana

Ardha Chandrasana is a pinnacle pose that once understood lays the foundation for other balance postures. The asana is used more by the modern yogis as an alternate to Veerabhadrasana 3. We lovingly refer to it as the cheat pose, but Half moon pose is a great balance and stabilising asana.


Strengthens ankles, knees and legs
Hip Stability
Strengthens the abdomen and spine
Relieves stress
Better Focus
Opens chest and shoulders

Ardha Halasana

‘Ardha’, means ‘Half’ in Sanskrit and ‘Hala’, means ‘Plough’. This pose is significantly important as it is considered a must to practice before the practice of ‘Plough Pose’ or ‘Halasana’. Both these poses have been known for alleviating many issues in the body related to the digestive system, the reproductive system and in helping better blood circulation. Ardha Halasana is a preparatory step towards Halasana.


Improves digestion and appetite.
Improve blood circulation.
Strengthens the thigh muscles and calf muscles.
Helpful to reduce abdomen fat and lose weight.
Stimulates the abdominal organs.

Ardha matsyendrasana

To enter the pose, the yogi begins in dandasana (staff pose). The left foot is bent so it rests on the outside of the right thigh. The right foot slides as close as possible to the left buttock. The right elbow is placed on the outer side of the left knee with the hand pointed upward, creating a twist in the body. This is repeated on the opposite side.


This asana makes the spine more flexible. It tones the spinal nerves and improves the way the spinal cord functions.
This asana helps to stretch the muscles on one side of the body while compressing the muscles on the other side.
This asana helps relieve stiffness and back pain from between the vertebrae.
This asana helps to cure a slipped disc.
Getting into a twist massages the abdominal organs, therefore increasing the digestive juices and increasing the functioning of the digestive system.
This asana helps to massage and stimulate the pancreas, and thus, helps those suffering from diabetes.
This asana helps to regulate the secretion of both adrenalin and bile.
The asana helps to relieve stress and tension that is trapped in the back.
It also helps to open up the chest and increase the supply of oxygen to the lungs.
It helps to loosen the joints at the hip and also releases stiffness.
It increases the circulation of blood, purifies the blood, and detoxifies the internal organs.
This asana increases the circulation of blood to the pelvic area, thus providing nutrients, blood, and oxygen, and improving the health of the reproductive system as well as the urinary system.
This asana also helps to cure urinary tract infections.
This asana is also beneficial for menstrual disorders.

Baddha Padmasana

Baddha Padmasana or the Locked Lotus Pose is mentioned in Gheranda Samhita. Baddha Padmasana is a meditation pose that gives physical and mental stability. In Hatha Yoga Pradeepika, Padmasana or the classical Lotus pose is considered one of the four main siting poses for meditation. Baddha Padmasana is an enhanced form of the classical Lotus pose where the hands go behind the back and hold the toes of the feet and the head is bent down to form the Chin Lock. The gaze is fixed at the tip of the nose. Those who wish to learn this asana should first master sitting in the simple Lotus pose or Padmasana.


Baddha Padmasana helps to achieve physical and mental stability. The mind calms down and practitioner experiences peace.
This pose creates a certain flow of pranic currents towards the brain that calms down the mind making it fit for introversion and higher practices of meditation.
Baddha Padmasana gives lot of flexibility of the arms and the legs.


Bakasan/Crane Pose. Here is Nirvan doing a fun pose called Bakasan, also known as crane pose. This is a fun pose and really brings out the child in you. It builds arm, shoulder and wrist strength and promotes balance and focus, strengthens the nervous system. Squat on the floor.


Regular practice of this pose will increase mental and physical strength.
Helps in to make your body more flexible.
It increases endurance capacity.
Practicing this posture on a daily routine helps you in strengthening your forearms, wrists, and shoulders.
It provides a decent stretch to your higher back and even strengthens your abdominal muscles.


Balasana is an easy yoga asana that can even be performed by beginners. In Sanskrit, bala means child and asana refers to one’s posture. Thus, this pose is also called Child Pose. It is a ‘counter’ asana for many asanas and is performed preceding and following Sirsasana as it is a resting pose. This is often the first pose taught to beginners. It is easy to follow and highly beneficial. If perfectly performed, the body faces the floor in foetal position (thus the name). It is also called Garbhasana and Shashankasana.


Gently stretches the hips, thighs, and ankles
Calms the brain and helps relieve stress and fatigue
Relieves back and neck pain when done with head and torso supported

Bhramari Pranayama

Bhramari Pranayama is made from the hindi word “Bhramar” (???????? in Indian language) which means bumble Bee and the meaning of Pranayama is breathing technique so it can also called ‘bee breath’. Bhraamri (Bee Breath) could be a terribly effective Pranayama (breathing exercise) for meditation. Activity of this respiratory exercise helps to induce a chilled impact on the mind rapidly. Bhramari Pranayama edges in reducing high vital sign, fatigue, and mental stress. Conjointly active this Pranayama for ear, nose, mouth, and eye issues will have a positive impact. This Pranayam is one of the great breathing exercises to release the mind of disquiet, anxiety or frustration and get rid of anger. It is a simple to do breathing technique and can be practiced anywhere at work or home, it is a instant option for de- stress yourself.


This is the best method to achieve concentration of mind.
It opens the blockage and gives a feeling of happiness to mind and brain.
Beneficial in relieving from hypertension.
It relaxes the mind and lowers stress.
Helps in High blood pressure and heart problems.
With the help of this, mind becomes steady, lower mental tension, agitation etc.
Helpful in curing Paralysis and migraines.
All ages people can try this breathing exercise including pregnant women.
In the time period of pregnancy, it helps to maintain and regulate the functioning of the Endocrine system and provide easy child birth.
It is very good for Alzheimer’s disease.
Most effective Pranayama for awakening the Kundalini


The Cobra pose or Bhujangasana is a basic Hatha yoga pose, and as such, is very often practiced either on its own, or as part of the Sun Salutations.


If you are suffering from rounded shoulders or stiff upper back and neck, Cobra pose can help relieve your upper body stiffness. The pose strengthens the entire shoulder area and upper back. It also creates more flexibility into the lower back, massages the digestive organs and relieves menstrual pain.This pose not only opens the physical body, but also provides a gentle opening for the heart as well. We open up our chest, become a bit more vulnerable, and practice being open in the world.


Brahmacharyasana or the Celibate’s Pose helps to conserve sexual energy and strengthens abdominal muscles. It comes from the Sanskrit word Brahmacharya which means control over the senses especially the sexual urge.


This asana strengthens the arms and shoulders.
Brahmacharyasana helps to tone and strengthen the abdominal muscles.
This asana is excellent for those who wish to conserve sexual energy. Brahmacharyasana helps to sublimate the sexual energy to subtler form of energy called Ojas, which improves the physical and mental health of the body.

Butterfly Asana

The Baddha Konasana improves the flexibility in your private part and hip regions, as it stretches the inner thighs, genital and knees. It helps release any toxins and negative energy in the areas of hip and groin. Your pelvis, abdomen and back are stimulated by plentiful blood supply. The flapping of thighs also increases sperm count in men. For women, coupled with Sarvangasana, it aids the ovaries to function properly and removing irregular menses. This pose not only increases fertility levels but also ensures a smoother delivery, if practiced till late pregnancy.


Stimulates abdominal organs, ovaries and prostate gland, bladder, and kidneys
Stimulates the heart and improves general circulation
Stretches the inner thighs, groins, and knees
Helps relieve mild depression, anxiety, and fatigue
Soothes menstrual discomfort and sciatica
Helps relieve the symptoms of menopause
Therapeutic for flat feet, high blood pressure, infertility, and asthma
Consistent practice of this pose until late into pregnancy is said to help ease childbirth.
Traditional texts say that Baddha Konasana destroys disease and gets rid of fatigue.


Chakrasana is a strong back-bending yoga asana. ... The name comes from the Sanskrit chakra, which means “wheel,” and asana, which means “posture” or “seat.”. ... Chakrasana is also sometimes known by an alternative Sanskrit name, urdhva dhanurasana, which means upward-facing bow pose.


Strengthens liver, pancreas and kidneys.
Excellent for heart.
Good for infertility, asthma and osteoporosis.
Strengthens arms, shoulders, hands, wrists and legs.
Stretches the chest and lungs
Strengthens the arms and wrists, legs, buttocks, abdomen, and spine
Stimulates the thyroid and pituitary glands.
Increases energy and counteracts depression.
This asana also gives strength to your legs, abdomen, buttocks, spine, shoulder blades, glutes, hamstrings, lower back, wrists, and arms.
It cures infertility, asthma, and osteoporosis.
It also relieves stress and reduces depression, and makes you feel energetic and full of life.


Dhanurasana is a backbend that deeply opens the chest and the front of the body. The name comes from the Sanskrit dhanu, meaning "bow," and asana, meaning "pose." In this asana, the practitioner lies flat on the stomach and bends the knees. Then the arms reach back to grab the ankles. The back arches and the thighs lift off of the floor as the chest pushes forward, bending the body to resemble a bow.


Dhanurasana (DAH-noo-RAH-suh-nuh) is an excellent back bending yoga pose for increasing and regaining spinal strength and flexibility. It invigorates the internal organs, especially the digestive organs, therefore removing constipation. It also stimulates the adrenal glands and the sympathetic nervous system. This pose expands the chest and strengthens the lungs, making it a good pose for those with asthma and respiratory problems. Dhanurasana also strengthens the leg muscles, especially the upper thighs, relieves stiff shoulders and reduces excess weight around the abdominal area. This pose is recommended for those with diabetes, incontinence and menstrual disorder.

Dhanush Makarasana

The meaning of Makarasana in Sanskrit is “Crocodile”, because this Pose resembles a Crocodile during resting with in the ocean. The crocodile keeps its neck and face above the water. A similar form is seen in this pose. Makarasana is a nice Asana for all spherical stretching of the body. Makarasana straightens and stretches the muscles of the rear, buttocks, legs, and also the back of the arms and legs. The crocodile posture in yoga is additionally an excellent pose to cut back stress and improves your body posture. The aim of Makarasana is to unleash strain caused by other Poses.


Beneficial in cervical, slip disc, spondylitis, sciatica.
Beneficial in all spine related problems.
Very useful in Asthama, knee pain, and other lungs related problems.
Stretches the muscles of legs and hips.
This pose is best for relaxing after doing other Asana.


In this asana stand straight with feet placed together. Bend the right knee and put the right foot on the left groin with the sole facing upward. Bring the hands near the chest and join the palms.


Dhruvasana strengthens the leg muscles and of course makes you get used to balancing on one leg. It helps you stay flexible.


Sit in padmasana. Release the Dhyanmudra and insert the left arm between the thigh and calf of the left leg. Gradually, push the arm through the legs up to the elbow. Similarly, insert the right arm between the thigh and calf of the right leg, pushing the arm through, up to the elbow. Raise the legs and fold the arms upwards and catch hold of the left earlobe with the right hand and the right earlobe with the left hand. You may have to stick your neck out so that the hands can reach the ears.


Has a regulating effect on the adrenal glands and calms an excited mind.
Alleviates nervous disorders.
Helps to control anger.
Massages and tones the abdominal organs.
Stimulates the digestive fire and increases the appetite.
Improves sense of balance.


Garuda means the epic which is the “king of the birds,” and the vehicle of Vishnu. Garuda was initially recognized with the “all-consuming fire of the sun’s rays.” In English Garuda means ‘Eagle’ and this pose be obliged its commitment to ‘Garuda.’ The main purpose of this yoga pose is very beneficial for your legs, lower back and your hips. You have to stand on one leg while performing this pose and hence this asana is so named.


Recovers sense of body balance and neuro muscular coordination.
Increasing suppleness of body by stretching shoulders, thighs upper back and hips.
Helpful for kidney as well as prostate diseases.
To correct structural and postural faults.
Benefits to eliminate toughness from the shoulders.
Convenient for get rid of urinary problems.
It raises your reflection power by progressing focus of mind.
To workout the ligature and muscles of the toes and feet
Motivates organization between the shoulder blades and stops injury.
It helps to prevents from Asthma, Sciatica, and Low backache problems.


Gomukhasana is a seated yoga posture that stretches several parts of the body simultaneously, including the ankles, hips, thighs, shoulders, underarms, triceps and chest. The name comes from the Sanskrit go, meaning "cow," mukha, meaning "face," and asana, meaning "pose."


This asana helps to flex the back, making it more elastic.
It helps to cure stiff shoulders and also helps reduce backaches.
Practicing the Gomukhasana also aids in the treatment of sciatica.
It enhances the working of the kidneys, thereby helping those suffering from diabetes.
It also works the chest muscles and helps in treating sexual ailments.
Practicing this asana regularly can reduce stress and anxiety.


Gorakshasana is a seated pose with the soles of the feet pressed together and the knees on the ground, as in Baddha Konasana (in medieval times known as Bhadrasana), with the difference that the heels are under the body. The pose is sometimes described as having the toes on the ground with the heels directly above them, as in Mulabandhasana. The Hatha Yoga Pradipika directs the yogin to "place the ankles under the scrotum on either side of the perineal seam, with the left ankle on the left and the right ankle on the right. Take hold of the sides of the feet firmly and steadily with both hands." It claims that the pose destroys all diseases.


Gorakshasana make the legs and feet extremely flexible.
It helps to awaken the kundalini Shakti
It can relieve piles and urinary disorders
It tones the reproductive system.


It is named so because the final pose resembles the plough, an agricultural equipment. Ranging between the difficulty levels of intermediate and advanced, this folded inversion posture is usually best practiced towards the culmination of your Yoga Session. If practiced astutely, this pose elevates your body’s state to pratyahara (withdrawal of senses), and you can thus end with a round of pranayama or shavasana.


Improves the tone and strength of back muscles and spinal cord as the back is folded, as well as the leg and abdominal muscles.
Improves the working of the spinal nerves by creating pressure on the nerves in the neck region which are normally sympathetic, thus enhancing the operation of sympathetic nervous system.
Improves the function of the thyroid, parathyroid, adrenal, and pituitary glands. All of the other endocrine glands are regulated by these main glands and so the overall function of the endocrine system is improved.
Increases blood circulation
Good for dyspepsia
Activates, warms up, and lightens the psycho – physiological system
Useful for asthma, bronchitis.

Jalneti Kriya

Jal Neti is one of the six purification procedures or Shatkarmas. According to Ayurveda Expert, Dr. Ashutosh Gautam from Manta Spa in New Delhi, "Jal Neti is a technique of cleansing your nasal path to remove the mucous and blockages, if any. It involves pouring water in one nostril and flushing it out from the other nostril helping you keep the nasal passage clean." Jal Neti is a way to cleanse your sinuses and consequently keep the respiratory tract clear of dirt and toxins. The sinus cavities get clogged with impurities which may cause inflammation, infections and other respiratory disorders.


Regular practice can help keep your nasal passage clean making your respiratory system strong.
It is effective in dealing with asthma and makes it easier for asthmatic patients to breathe.
It is a great technique to keep your ears, eyes and nose away from infections.
It is effective for people with bronchitis as it keeps the nostrils clear so you dont have to breathe from your mouth.
It has a cooling effect on the brain by drawing out excessive heat and even relieves you from migraine.


Kandharasana or the Shoulder Pose is excellent for strengthening the female reproductive organs and for correcting many vertebral disc problems. Kandharasana relieves menstrual problems and disorders related to the uterus.


Kndharasana strengthens the female reproductive organs. It should be practiced before pregnancy.
It can prevent miscarriage by improving the health of the uterus.
It can correct some vertebral disc problems and remove back ache.
It strengthens the shoulders.
Kandharasana tones all the organs in the abdomen.

Karan Peed Asana

This Asana Is A Cariation Of The Halasana Or Plough Posture. In Sanskrit, Karana Means Ear, And Pida Is Pressure. As Its Name Implies, The Ears Get Squeezed By The Knees In This Pose.
Lie On Your Back And Practice The Halasana. Flex The Body So That The Toes Touch The Ground At The Back Of The Head. Bend And Spread The Knees A Little. Lower The Knees Till They Touch The Ground And Hug The Ears. The Arms Should Be In The Opposite Direction To The Head, Palms Facing Downwards.


Helps In Diseases Of The Throat (Like Tonsils), Ears And Eyes Beside Diabetes. It Improves Digestion And Helps Prevent Gynaecological Problems.


Konasana – The angle pose. Yogendra Konasana (I & II); the angle pose for sideward stretching of the spine. This asana stretches and contracts, alternately, the muscles of the thoracic region of the body, significantly contributing to graceful carriage and health of the internal organs.


Strengthens and improves flexibility in the inner thighs, groins and the knees
Helps prepare the hips and groins for meditative seated poses, which require more flexibility in these areas
Helps to sooth menstrual discomfort and digestive complaints
Stimulates the abdominal organs, potentially improving the health of the ovaries, prostate gland, kidneys and bladder.
Alleviates fatigue, according to traditional yoga texts
Helps open up the lower back and relieves sciatica
Metaphysically opens up the groin area helping to relieve sexual inhibitions and guilt.


Kurmasana or the Tortoise Pose resembles a tortoise that withdraws into its shell when threatened or agitated. The name comes from the Sanskrit words ‘kurma’ meaning tortoise and ‘asana’ meaning pose. Practicing the Kurmasana enables you to draw inward and cut out the clutter of the outside world. It will give you a euphoric feeling of connecting with your inner world.


Kurmasana improves the functioning of the digestive and respiratory systems
It relaxes your neck, head, and shoulders
It stimulates your abdominal organs and eases flatulence
The pose releases the tight knots in the lumbar and sacrum areas of your body
It improves your memory by increasing blood flow to the brain
The asana helps people suffering from asthma and constipation
It takes care of all back problems and deals with insomnia
Kurmasana lengthens your spine and opens your shoulders
It is a stress buster and withdraws your senses
It quiets your mind and prepares you for meditation
The Tortoise Pose refreshes and rejuvenates you
It is good for the nerves


Makarasana or the Crocodile Pose is a relaxing yoga asana. It is perfect for back and shoulder problems. The pose resembles a crocodile taking rest in water, keeping its face and neck above the surface water level. The purpose of Makarasana is to release the strain caused by practicing other yoga asanas, and it is, therefore, the best way to end a yoga session.


Makarasana offers deep relaxation for your shoulders and spine.
It can cure asthma, knee pain, and any lung related issues
It helps in curing slip disc, spondylitis, and sciatica
The asana stretches the hip muscles
It relaxes your body completely and keeps you rejuvenated
It relieves the body and the mind of tension
Makarasana treats hypertension, heart diseases, and mental disorders
It stretches the muscles of the abdomen, chest, and neck, relieving fatigue and aches in those areas
The asana keeps backache at bay
Makarasana helps you to breathe slowly, efficiently, and deeply
It keeps you alert
The asana turns your mind inward, calming it and preventing anxiety.
Makarasana releases all the tight knots in your body and makes it flexible


In Sanskrit the word “Manduk” means frog. In this pose your body posture is resembles to a frog, so that’s why this Asana is called Mandukasana. It is the simple Asana which can be done by anybody in all age group. In Yoga there are so many variations in Mandukasana, but in this we described two easiest methods to do Mandukasana.


Increases the quantity of insulin so it is beneficial for curing diabetes.
Cure the problems related to stomach.
It is beneficial in cardiovascular diseases.
Useful for flexibility of thighs and legs.
Reduces extra fat from thighs and hips.
It improves the functioning of digestive system and excretory system.
It cures the pain of ankles, knees and back.


Marjariasana (Cat yoga pose ) is derived from Sanskrit words marjari means cat and asana mean posture or pose. It is also known as cat stretch pose. The flexibility of the spine and back muscles are maintained with the help of this asana. The Marjariasana (Cat Stretch) is a movement that combines forward bends with back arches, giving your back the complete movement it needs. Thus, your vertebrae become mobile, and the movements in your cervical, thoracic, and lumbar spine release all the tension trapped in them.


Makes the spine flexible.
Improves digestion by massaging digestive organs.
Improves blood circulation.
Relaxes the mind.
Strengthens arms, wrists, and shoulders.
Stretches back and abdominal muscles.
Helps relieve a backache.


In the Sanskrit language the meaning of word “Markat” is monkey so this Asana or pose named as Markatasana or Monkey pose. This is a great Asana for improving your spine flexibility and it is beneficial for the digestive system. Markatasana is best for strong hip-opening along with back bending actions. Markatasana may be an easy reclining twist that emphasizes relaxation and intentional respiration. There are three different ways to perform Markatasana, and each method has its significant value. In this section we described the Markatasana (monkey yoga pose) method or process.


It increases the Flexibility of spine.
Good exercise for ribs and lungs.
It exercised the large intestine.
It is most beneficial in constipation and problems related to stomach.
It is very effective for relaxing mind along with body.
It enhances creativity.
Especially useful in backache, spondylitis, cervical, sciatica and slip disc.
It is beneficial in stomach pain and dysentery.
It makes the stomach light.
Beneficial for the pain in the hips and the joints.
Improves all the deformities of the spinal cord.


Traditionally Fish Pose is performed with the legs in Padmasana. Since Padmasana is beyond the capacity of most beginning students, here we’ll work either with the knees bent, feet on the floor, or with the legs straight pressed against the floor.


A traditional text that Matsyasana is the “destroyer of all diseases.”
Stretches the deep hip flexors (psoas) and the muscles (intercostals) between the ribs
Stretches and stimulates the muscles of the belly and front of the neck
Stretches and stimulates the organs of the belly and throat
Strengthens the muscles of the upper back and back of the neck
Improves posture


In Sanskrit, Mayur Stands for Peacock and meaning of Asana is Pose or Posture. As indicated by the Indian mythology, the peacock is a symbol of love and everlasting status. Mayurasana is said to take after a peacock when it struts around with its plumes down. Peacock Pose has a mess of advantages, and in spite of the fact that it looks entangled, with a little practice, Mayurasana (Peacock Pose) is very simple to do.


Peacock Pose removes toxins and detoxifies your body.
Improves the function of digestive system and makes abdomen stronger.
Peacock Pose is beneficial in piles and diabetes.
Strengthens and tones your reproductive system.
Mayurasana Improves sexual activity.
Makes your elbows, wrist, spine, and shoulders stronger.
Mayurasana improves your posture.
Reduces anxiety and stress and give calmness to the mind.
Increases your focusing power of the mind.


The name Naukasana comes from the Sanskrit words “Nauka” which means “boat” and meaning of Asana is “Posture” or “seat”. So this asana is called as Naukasana. This boat pose is beneficial to cure many physical disorders. Basically Naukasana helps to strengthen the lungs, liver and pancreas. Helps to increases the circulation of blood and maintain the sugar level. Naukasana is a posture in which our body takes the shape of boat. It makes circulation of blood and oxygen around abdomen and lower back at a time much faster. Naukasana is good for those who wishes to reduce belly and wants to develop abs muscles.


Strengthens the back and abdominal muscles.
Tones the leg and arm muscles.
Useful for people with hernia.
This Yoga Pose helps to remove belly fat.
It improves digestion.


Padahastasana is a standing forward fold and one of the 12 basic postures of Hatha yoga. It is also the third pose of surya namaskar, the sun salutation sequence. It is believed to reduce tamas, which means heaviness or inertia in the body.


Eliminates stress, anxiety and fatigue by energizing the body.
Padahastasana improves balance, posture and flexibility.
Improves blood circulation especially in the upper part of the body.
Beneficial for those who suffer from problems relevant to throat and nasal.
Tones and energizes spinal muscles and nerves.
Increases concentration and speeds up metabolism.
Beneficial for those who suffer from gastric problem, abdominal bloating and indigestion.
Digestive organs are toned by practicing this asana, leading to well functioning of spleen and liver.


It is a cross-legged sitting asana originating in meditative practices of ancient India, in which the feet are placed on the opposing thighs. It is an established asana, commonly used for meditation, in the Yoga, Jain and Buddhist contemplative traditions. The asana is said to resemble a lotus, to encourage breathing properly through associated meditative practice, and to foster physical stability. Lotus Pose, or Padmasana, is an extremely powerful pose, especially for women. It is a wonderful example of a pose that connects the mind, body, and spirit — one of the ultimate goals of yoga.


Opens up the hips
Stretches the ankles and knees
Calms the brain
Increases awareness and attentiveness
Keeps the spine straight
Helps develop good posture
Eases menstrual discomfort and sciatica
Helps keeps joints and ligaments flexible
Stimulates the spine, pelvis, abdomen, and bladder
Restores energy levels


Paschimottanasana is a seated forward bend with the upper body folded forward over the legs. It is one of the 12 basic postures of Hatha yoga and is also part of the Ashtanga primary series.


Induces relaxation, relieves stress and lifts mood
Stretches the spine, shoulders, lower back, ovaries, uterus and hamstrings
Stimulates organs including intestines, kidneys,kidneys, liver, ovaries and uterus
Helps relieve symptoms of menstrual discomfort
Calms the brain and helps relieve stress and mild depression
Stretches the spine, shoulders, hamstrings
Improves digestion
Soothes headache and anxiety and reduces fatigue
Therapeutic for high blood pressure, infertility, insomnia, and sinusitis
Traditional texts say that Paschimottanasana increases appetite, reduces obesity, and cures diseases.

Pashu Vishram Asana

Fold your left leg outwards so that your toes are facing out and heels are facing inwards. Then fold the right leg and place the bottom of your right feet on your left thigh.



Pawanmuktasana is an excellent yoga pose for the health of abdominal region by easing stomach heaviness, increasing blood circulation, nerves stimulation and by removing trapped abdominal gases as well as harmful toxins. It is an important yogasana for the smooth functioning of digestive system. Pawan means air or gas, mukta means release and asana indicates yoga pose. Basically, it’s the yoga pose that helps in releasing of excessive gas. It has many benefits like releasing toxins from the body, weight loss, relieves constipation, spinal flexibility, etc. It is also good for sterility and impotence. Pawanmuktasana shouldn’t be performed by those who have neck strain and abdominal surgery. It is pronounced as puh–vuhn-mukt-aahs-uh-nuh. It is known as by different names like wind relieving pose, wind liberating pose, wind removing pose.


Massage internal organs
Remove harmful gases
Fat burning
Weight Loss
Sterility and impotence
Lungs & heart
Spine flexibility
Menstrual disorders
Blood circulation

Purna Bhujangasana

In term of Sanskrit the word “Bhujanga” stands for cobra and the Asana means sit, posture or pose. Full Cobra pose or Purna Bhujangasana is the advanced level of Bhujangasana. This Asana is called Bhujangasana coz in this your body is raised in a very manner that resembles a snake. Purna Bhujangasana is typically not simply done by everybody. Your spine ought to have a good quantity of flexibility if you wish to accomplish this posture. However, it’s always smart to start out practicing for it, just in case you’re not affected by any back pain. Attempting to try and do this posture, you may be ready to unleash the stiffness of your entire back- cervical, middle and lumber back, as well as build your neck free. Bhujangasana is the simpler version of Purna Bhujangasana – within which only the upper body is raised and also the legs stay at the ground. Doing this posture, our spine becomes as versatile as that of a snake. Besides the back, we have a tendency to conjointly stimulate our heart, chest.


It removes stiffness from the neck, chest and shoulders.
It stretches the abdominal muscles.
Helps to remove flab from the abdomen.
Beneficial in many male urino-genital problems and female gynecological problems.
Reliefs in back pain by strengthening the muscles of the back.
Makes spine strong and flexible.
It stimulates the endocrine and digestive system.
Strengthen abdominal and back muscles.
Beneficial in problems of cervical spondylitis, and all kinds of spinal problems.


Sarvangasana is an inversion used at the end of a yoga practice in order to encourage cleansing blood flow throughout the body and to promote an inner sense of calm. The term comes from the Sanskrit sarva, meaning "all," anga, meaning "limb," and asana, meaning "pose" or "posture."


Hair Fall Reduction
Therapeutic for Thyroid
Cardiovascular Fitness
Soothe the nervous system
Strong Digestive Health
Increases Strength and Flexibility
Improves Circulation and Prevents Varicose Veins
Triggers the Vishuddha ( Throat Chakra):
Relieves Common Cold
Assists in Sound Sleep

Setu bandha asan

This asana gets its name from the Sanskrit words ‘Setu’, which means bridge, ‘Bandha’, which means lock, and ‘Asana’, which means pose. This pose resembles the structure of a bridge, and therefore, it is named as such. This pose stretches your back, neck, and chest and relaxes your body.


Like all back extensions, awareness is brought to the back body removing the sluggishness of the body and the dullness of the mind. In the Epic Ramanyana Sethubandha, which is also known as SriRamsetu, was built by Lord Ram’s army in order to cross the ocean to reach Sri Lanka and to save his princess Sita from King Ravana. It has been the marvel of ancient civil engineering technology and science. The bridge was built by many animals crossing the rough and deep sea in between India and Sri Lanka. All those who came to help build the bridge were dedicated and committed to finish the construction. This asana will remind yogis of the goal of yoga: samadhi, total absorption. To achieve this state yogis must be committed to the practice of building a bridge to cross the limitations of the body and the mind. The mind therefore will be able to reflect the higher self.

Setu Bandha Sarvangasana

Setu Bandha Sarvangasana or bridge pose is a common posture or asana. ... This pose resembles the structure of a bridge, and therefore, it is named as such. This pose stretches your back, neck, and chest and relaxes your body.


Like all back extensions, awareness is brought to the back body removing the sluggishness of the body and the dullness of the mind. In the Epic Ramanyana Sethubandha, which is also known as SriRamsetu, was built by Lord Ram’s army in order to cross the ocean to reach Sri Lanka and to save his princess Sita from King Ravana. It has been the marvel of ancient civil engineering technology and science. The bridge was built by many animals crossing the rough and deep sea in between India and Sri Lanka. All those who came to help build the bridge were dedicated and committed to finish the construction. This asana will remind yogis of the goal of yoga: samadhi, total absorption. To achieve this state yogis must be committed to the practice of building a bridge to cross the limitations of the body and the mind. The mind therefore will be able to reflect the higher self.


Viparita shalabhasana is the name given to two strong backbends, but more typically refers to an advanced asana that is part of the third series of Ashtanga yoga. The name comes from the Sanskrit, virparita, meaning “inverted”; shalabh, meaning “locust”; and asana, which is translated as “pose” or “posture.”


Strengthens the abdominal and back
Improves Digestion Ability
Promotes Better Blood
Increases Sexual Stamina
Excellent source of stress and tension


Shashankasana is also known as the pose of the moon or the hare pose. ‘Shashank’ is a Sankrit word which means moon. The moon symbolises peace and calm; it emits soothing and tranquilising vibrations. Shashankasana has a similar calming and cooling effect on an individual. At the same time, it is the position frequently adopted by hares and rabbits.


Shashankasana (sasaka asana) gives a good stretch to the upper body, including the spine and postural muscles, which releases pressure on the spinal nerves. The forward bend massages and stimulates the abdominal muscles and organs, which improves digestion. The pituitary, pineal, thyroid and parathyroid glands and the immune and endocrine systems are also stimulated. This pose tones the pelvic muscles and relaxes the leg muscles and relieves sciatic pain. Compression on the legs can reduce varicose veins. It can also help those with sexual disorders (by strengthening the uterus, for example) and diabetes.


Savasana might look like a nap at the end of your yoga practice. But it’s actually a fully conscious pose aimed at being awake, yet completely relaxed. In Savasana—also known as corpse pose— you lie down on your back and relax your body and mind so you may fully assimilate the benefits of your asana practice.


Shavasana relaxes your whole body.
Releases stress, fatigue, depression and tension.
Improves concentration.
Cures insomnia.
Relaxes your muscles.
Calms the mind and improves mental health.
Excellent asana for stimulating blood circulation.
Beneficial for those suffering from neurological problem, asthma, constipation, diabetes, indigestion.
This posture brings a deep, meditative state of rest, which may help in the repair of tissues and cells, and in releasing stress. It also gives time for the yoga workout to sink in at a deeper level.
This posture leaves you in a state of rejuvenation. It is the perfect way to end a yoga session, particularly if it has been a fast-paced one.
It helps reduce blood pressure, anxiety, and insomnia.
This is an excellent way to ground the body and reduce the Vata dosha(imbalance of the air element) in the body.


Siddhasana or Accomplished Pose, is an ancient seated asana in hatha yoga and modern yoga as exercise suitable for meditation. The name Muktasana is sometimes given to the same pose, sometimes to an easier variant.


This asana stretches the hips, knees and ankles.
Siddhasana helps to balance the activities of the reproductive organs.
It helps to stabilize the sexual energy which is beneficial for deep meditation.
This asana helps in concentration and clarity of mind.
It improves memory, digestion and the faculty of the mind.
It is beneficial for those people who are suffering from wet dreams.
This asana holds the spinal column straight and steady.
Siddhasana stabilizes the nervous system by calming down the panic energy.
This asana gives the yoga beginners control over his sex urge and the sexual functions.


Sirsasana is an advanced inversion that exhibits strength, control and the beauty of overcoming the fear of falling through physical and mental balance. The name is derived from the Sanskrit sirsa, meaning “head,” and asana meaning “pose” or “posture.”


Relieves Stress
Increases Focus
Improves Blood Flow To The Eyes
Increases Blood Flow To The Head And Scalp
Strengthens Shoulders And Arms
Improves Digestion
Helps To Flush Out The Adrenal Glands
Decreases Fluid Build-Up In The Legs, Ankles, And Feet
Develops Strength In The Core Muscles
Stimulates The Lymphatic System

Skandh Pada Asana

Asana Dedicated To Skanda is a advanced level yoga pose that is performed in sitting position. Asana Dedicated To Skanda additionally involves twist, Forward-Bend, Stretch.


Supta Vajrasana

Supta vajrasana is an advanced variation of vajrasana. Derived from Sanskrit, supta means "reclining," vajra means "thunderbolt" and asana means "pose."


Supta vajrasana stretches the abdominal and thoracic muscles. It relieves constipation. It strengthens the thigh muscles. It can strengthen the sacral region and brings flexibility to the back, but those suffering from sacral pain should avoid this asana. It brings flexibility of the spine.

Surya Namaskar

Surya namaskar is basically a sun salutation that leads to healthy body, mind and soul. All across India, about 40 different styles of surya namaskar are being practiced, as slight variations in the sequence have been put forward by different yogic scholars, but overall, surya namaskar consists of a cycle and each cycle may consist of 10 – 24 steps. Whatsoever variations you perform, it is imperative to perform surya namaskar properly, consistently and with a suggested breathing pattern.


Surya namaskar is highly beneficial if you want to lose weight.
It helps in improving posture and provides strength to the muscles.
Surya namaskar assists in stimulating every system of the body. It strengthens the heart, keeps the nervous system in place and makes the digestive system strong.
All the glands function properly with the surya namaskar.
Surya namaskar regulates your body, removes your stress and helps you in getting sound sleep.

Sutraneti Kriya

Sutra is a Sanskrit term which literally translates into ‘Thread‘ and Neti is used here for ‘Nasal Cleaning‘
Sutra neti, a type of neti, is one of Shatkarma which uses a cotton thread or rubber catheter to clean the nasal passages. It’s also called Thread Neti. Anciently this technique was described in Hatha Yoga Pradipika & Gheranda Samhita in a detailed manner.


Lightness in breathing
Improves Vision
ENT care
Alleviate Inflammation and excessive mucus
Deviated nasal septum reduced


Tadasana is a simple standing asana, which forms the basis for all the standing asanas. It is performed at the beginning and end of the surya namaskara sequence and is a key asana for all yoga practices.


Improves posture
Strengthens thighs, knees, and ankles
Increases awareness
Steadies breathing
Increases strength, power, and mobility in the feet, legs, and hips
Firms abdomen and buttocks
Relieves sciatica
Reduces flat feet
Develops strength and flexibility simultaneously, especially in the spine
Relieves tension, aches, and pains throughout the body
Improves blood circulation
Encourages healthy digestion and elimination
Leaves you feeling refreshed and rejuvenated
Expels dullness and depression
Harmonizes the body and mind
Increases energy and enthusiasm

Tiryaka Bhujangasana

Twisting Cobra Pose. Tiryaka Bhujangasana or twisting Cobra Pose is good for correcting postural defects of the upper spine. In Sanskrit, Tiryak means oblique, slant or transverse and in this case is translated as Twisting. Bhujanga means Cobra or a serpent and Asana means a pose.


Tiryaka Bhujangasana makes the spine flexible and strong. It can correct many postural defects of the upper spine and is good for cervical spondylitis. It expands the thorax and improves lung capacity. It tones the muscles of the abdomen and improves digestion.

Tiryaka Tadasana

Tiryaka Tadasana or the swaying Palm Tree Pose is a variation of Tadasana. In Sanskrit Tiryak means slanted or oblique and Tadasana is the Palm tree pose. Triyaka Tadasana is a good stretching pose which is beneficial for reducing fat around the waist and for stimulating bowel movements.


Tiryaka Tadasana gives a good stretch to the sides.
During the bend towards the left, the liver gets toned as the liver is on the right side which gets a good stretch.
This Pose reduces the fast around the waist.
Tiryaka Tadasana stimulates the bowel movements. This is practised during Shakaprakshalana, which is a method of cleansing the bowels using simple warm salt water. During Shankaprakshalana, warm salt water is consumed on empty stomach, to clean the entire intestine. Tiryaka Tadasana is performed during this procedure to speed up the evacuating process.
It helps to expand the chest and improve breathing.
This pose also strengthens the legs during stretching while creating a sense of balance.
It tones the organs in the abdomen and improves digestion.


Trikonasana or Utthita Trikonasana, [Extended] Triangle Pose is a standing asana in modern yoga as exercise. Variations include Baddha Trikonasana and Parivrtta Trikonasana.


Helps in Stretches hips, back muscles, chest and shoulders.
Stretches the spine.
Give Strength to the thighs, calves and buttocks.
Stimulates the spinal nerves.
It improves the flexibility of the spine, correct alignment of shoulders
It relieves from backache, gastritis, indigestion, acidity, flatulence
Assists treatment of neck sprains, reduces stiffness in the neck, shoulders and knees, strengthens the ankles and tones the ligaments of the arms and legs
It also stimulates the nervous system and alleviates nervous depression, strengthens the pelvic area and tones the reproductive organs.


Ustrasana is a backbend that boosts shoulder flexibility, increases core strength and stretches the entire front of the body. The name is derived from the Sanskrit ustra, meaning "camel," and asana, meaning "pose" or "posture."


Ustrasana stretches chest, abdomen, quadriceps, and hip flexors.
Improves spinal flexibility; strengthens shoulders and back muscles, thighs and arms; tones organs of abdomen, pelvis and neck; reduces fat on thighs; loosens up the vertebrate; opens up the hips; and improves posture.
Energizes the body, reduces anxiety and fatigue.
Stimulates endocrine glands, kidneys and digestive system stretching the abdomen and also curse constipation.
Stimulates and improves respiratory and nervous systems by proper blood circulation.
Activates thyroid glands.
Ustrasana helps to heal and balance the chakras.


Utkatasana is the name of a powerful standing yoga asana that requires balance, stability and strength. The arms extend upward alongside the ears, while the knees bend as if sitting on an imaginary chair. In addition to its physical benefits, utkatasana promotes focus, acceptance and inner power.


Utkatasana strengthens the thighs and ankles, while toning the shoulders, butt, hips, and back. It stretches the Achilles tendons and shins, and is known to be therapeutic for flat feet. Utkatasana also stretches the shoulders and opens the chest. It tones your digestive organs and heart. Holding this pose for several breaths increases the heart rate, stimulating the circulatory and metabolic systems. It builds a lot of heat in the body, and fast!


Uttanpadasana or the Raised Leg Pose is beneficial for those suffering from lower back pain. In Sanskrit the meaning of Uttanpadasana is the raised leg pose. Uttanpadasana is an excellent exercise to strengthen the abdominal muscles and the lower back. It is relatively easy to practice.


Uttanpadasana strengthens the abdominal muscles, the 6 pack abs muscles. The pressure on the abdominal wall tones all the organs in the abdomen. It strengthens the lower back muscles helping to relieve lower back pain. It also strengthens the hamstring muscles.


Vajrasana comes from the Sanskrit words vajra, meaning “thunderbolt,” “diamond-like,” or “adamant/firmness,” and asana, meaning “posture.”


Vajrasana helps better blood circulation in the body. It modifies the blood flow by reducing the blood flow in lower portion, especially in the legs and increasing blood flow to the digestive organs resulting to efficiency of the digestive system. People with weak digestion are benefited. Better digestion checks acidity and ulcers.
People with sciatica and severe lower back problems should regularly practice vajrasana to be benefited.
Vajrasana is the answer to constipation, stomach disorder, digestive problems, acidity. It makes lower body flexible, strengthens sexual organs, tones body muscles (hips, thighs, calves), cures joint pains, urinary problems, etc.
Losing weight becomes possible with regular practice of Vajrasana. You will see the difference in your belly fat after a few weeks of regular Vajrasana practice.
Vajrasana calms mind and relaxes the nerves.
Slow and rhythmic breathing in this position can induce a meditative state.


Vakrasana (vakra asana) massages the abdominal organs, helps facilitate digestion and regulates the secretion of digestive juices. These reduce constipation and stomach diseases. The twist also helps reduce belly fat. It increases the elasticity of the spine and relieves vertebrae stiffness. Additionally, it stretches the hip joints and the legs.


Ashtavakra was the son of sage Aruni’s daughter, Sujata, and Kahoda. When Sujata was pregnant, her baby heard the chanting of Vedas and learned correct recitation. According to legend, Kahoda was reciting the Vedas and did not have correct intonation. The baby corrected his father; Kahoda responded by cursing his son. Ashtavakra was born crooked with eight bends, which is what Ashtavakra means.
The twisted, crooked nature of Vakrasana stimulates the Navel (Manipura) Chakra. This pose will empower you and increase your energy. It will also improve your sense of self and increase your self-esteem.


Vatayanasana is an intermediate yoga pose that requires a great deal of flexibility and is part of the intermediate series of Ashtanga yoga. The name is derived from the Sanskrit vataya, meaning "horse," and asana, meaning "pose."


This is a good bone strengthening exercise where experts even say that minor deformities in the hip or lower limbs can be cured with this posture. Apart from the deformities, you can use this exercise to strengthen your lower body bones, making them more flexible.
The same applies for the muscles, the muscles all around the body that would now tangle themselves untying the tension knots that would hold them back from flexibility. This is why the initial stages may come with some muscle pain but with proper practice it would ease.
This yoga is mainly known for its proper blood circulation which is done throughout the body as you opt for this yoga. The twists and the stretches are simply a facilitator.
If you are suffering from arthritis, this pose will help in educing the stiffness and pain associated with it.
It has proven to be helpful in cases of inguinal and femoral hernia.

Viprit Naukasana

Lie on your belly with your feet straight and your arms straight over your head. Bring your arms to the sides of your head so that your ears are closed. Spread your fingers apart and let your tips of your thumbs touch each other.


Helps in digestion, relieves gastric troubles and flatulence.
Its practice relieves pain in the lumbar, the sacral region and lower back.
Good for slip disc.

Yoga Mudrasana

Yoga Mudrasana is a forward bending asana and hence should be typically followed by a backward bending asana as a counter pose. Yoga Mudrasana should be done very carefully. Please do not strain the knees, hips, ankles or the back while performing this asana.


Yoga Mudrasana brings flexibility to the back, spine and the hips.
This asana tones all organs in the abdomen.
It helps to relieve constipation and improves digestion.
It activates the Manipuraka Chakra which helps to improve the general energy level of a person.