Each asana has its own benefits and a few common benefits such as stability, flexibility, betterhormonal secretion, feeling refreshed and rejuvenated. It's a misconception that an Asana (Yogastretch) has to be difficult to do in order to be beneficial. Many of the easiest Asana render most ofthe common benefits of Yoga to their fullest. Besides, the beauty of Yoga is in the fact that at anot-so-perfect level most of the benefits are still available. That means even a beginner benefitsfrom Yoga as much as an expert. In their quest to find a solution to the miseries of human body and mind, the founders of Yogafound part of their answers in the nature. They watched the birds and animals stretching theirbodies in particular fashion to get rid of the inertia and malaise. Based upon these observations,they created Yoga stretches and named them after the birds or animals or fish that inspired thesestretches. For example, matsyasana (fish pose), makarasana (crocodile pose), shalabhasana(grasshopper pose), bhujangasana (cobra pose), marjarasana (cat pose), mayurasana (peacockpose), vrischikasana (scorpion pose), gomukhasana (cow's mouth pose), parvatasana (mountainpose), vrikshasana (tree pose) etc. Many of the Asana can be broadly categorized based upon the type of pressure on the abdomen.Most of the forward bending Asana are positive pressure Asana as they put positive pressure onthe stomach by crunching it e.g. Pashchimatanasana, Yogamudra (Yoga symbol pose),Hastapadasana (hand and feet pose), Pavanmuktasana (wind free pose) etc. The backwardbending Asana are the negative pressure Asana as they take pressure away from the abdomene.g. Dhanurasana (bow pose), Bhujangasana (cobra pose), Naukasana (boat pose) etc. Bothtypes of Asana give excellent stretch to the back and abdomen and strengthen both these organs.Alternating between positive and negative pressure on the same area of the body intensifies andenhances blood circulation in that area. The muscle group in use gets more supply of oxygen andblood due to the pressure on that spot. E.g. in Yogamudra (symbol of Yoga), the lower abdomengets positive pressure due to which Kundalini is awakened. Hastapadasana refreshes all nerves inthe back of the legs and also in the back. As a result you feel fresh and rejuvenated. Vakrasanagives a good massage to the pancreas and liver and hence is recommended for diabetic patients. 2. PranayamaPracticing Pranayama is one of the ways of getting rid of mental disturbances and physical illhealth. Pranayama means controlled and prolonged span of breath. Prana means breath. It alsomeans life force. Ayama means controlling or elongation. Just like a pendulum requires twice longto come back to its original position, the exhalations in Pranayama are twice longer than theinhalations. The main purpose of Pranayama is to bring mental stability and restrain desires bycontrolling breathing. Breathing is a function of autonomous nervous system. By bringing theinvoluntary process of breathing under control of mind, the scope of volition is broadened.Pranayama is a bridge between Bahiranga (exoteric) Yoga and Antaranga (introspective oresoteric) Yoga. A body that has become stable by Asana and has been cleansed by Kriya(cleansing processes) is ready for Pranayama. On the other hand Pranayama prepares the mindand body for meditational and spiritual practice of Yoga such as Dhyana, Dharana and Samadhi.On physical level, practice of Pranayama increases blood in oxygen, subsequently refreshing andrejuvenating the brain and the nerves. Here are a few physical benefits of Pranayama.a. Lungs, chest, diaphragm become stronger and healthier.b. Capacity of lungs is increased.c. Slow changing pressure creates a form of massage to all organs in the stomach cavity.