Sequence ,time and cpmposure should be with teacher’s guidance,
Sl. Asanas Benefits
n o 1. Strengthens the back and Dhanurasanam abdominal muscles. 2. Opens up the chest, neck and shoulders. 3. Tones the leg and arm muscles. 4. Adds greater flexibility to the 1 back. 5. Good stress and fatigue buster. 6. Relieves menstrual discomfort and constipation.
1. Cures stomach disorders like
Eka pathasanam acidity, indigestion, and 2 constipation 2 2. Strengthens the abdominal organs. 3. Strengthens the back and hip and thigh muscles. 4. n, heart problems and waist pain. 5. Cures back pain. 6. Helps to reduce tone the stomach muscles.
Camel pose or ustrasana This pose resembles a camel. It is
3. known to open up the heart chakra and increase strength and flexibility. This asana is also commonly referred to as the Ustrasana. 4 Thisasana is like the base for the THADASANAM OR MOUNTAIN POSE Other asanas, from which the other asanas emerge. Most of the standing poses are shifts in a certain part of your body or an individual joint that spring from the Tadasana, while the other parts remain neutral.
5 A good stretch for the inner thighs,
BUTTER FLY POSE groins and knees, improving flexibility in the groin and hip region Helps in intestine and bowel movement Removes fatigue from long hours of standing and walking
6 Padmasana or Lotus position is a
cross-legged yoga posture which Padmasanam helps deepen meditation by calming the mind and alleviating various physical ailments. A regular practice of this posture aids in overall blossoming of the practitioner, just like a lotus; and hence the name Padmasana. In Chinese and Tibetan Buddhism, the Lotus pose is also known as Vajra position. 7. 1. Janushirasana is the best yoga Janushirasana exercise to reduce belly fat. 2. This asana strengthens the hip bone and pingala nerves. So the hip and leg pains will be diminish. 3. The stomach muscles will become strengthen and the small and large intestines are stretched and get refreshment effective work will be done. You can get rid from the constipation problem.
8 Pujankasanam Bhujangasana may strengthen
the spine, stretch the chest, shoulders, and abdomen, firm the buttocks, remove lethargy relieve stress and fatigue and makes practitioner active. Traditional texts say that Bhujangasana increases body heat, destroys disease, and awakens kundalini.
9 Vajjirasanam 1. Calms the mind and bring stability
to mind. 2. Cures constipation, acidity, increas es digestion process. 3. Those suffering from gas problems can practice immediately after lunch or dinner. 4. Helps to get rid of back pain. 5. Cures stomach disorder.
10 Sirsasana induces relaxation and
fights stress. The practice of this posture helps to treat vertigo. It can contribute to overcoming problems related to kidneys, liver, stomach, intestine, and the reproductive system. Sirsasana also helps in circulating blood to the scalp, and thus helps in preventing hair loss, greying of hair