Asanas Benefits
1. Tadasana. Promoting good posture
Improving flexibility
Boosting your self-esteem
Strengthening your legs and abs
Supporting a healthy gut
Developing better balance
Offering a beginner-friendly yoga pose
Guille Faingold/Stocksy
2. Parivarttana Trikonasana. Parivrtta Trikonasana activates your core
muscles, which aids in balance and stability.
Stretches and lengthens the spine. This pose can
reduce stiffness in the spine and back, resulting in
increased flexibility. Opens the hips and shoulders.
3. Natarajasana. Health Benefits of Natarajasana – The Lord of Dance
Pose:
This posture can assist in losing weight, as you tend to
burn calories during practice.
It strengthens and stretches your ankles, legs, thighs,
chest, abdomen, thorax, and hips.
This pose develops greater flexibility in your spine,
shoulders, and hamstrings.
4. Garudasana. This yoga pose helps in improving the focus and
concentration of the mind.
It improves flexibility of the legs, hips and back muscles.
It provides relief from stress and tension.
The asana also strengthens the calf muscles.
5. Matsyasana. Stretches your deep hip flexors and intercostals (muscles
between the ribs)
· Relieves tension in your neck, throat, and shoulders
· Stretches and tones the front of your neck and your
abdominals
· Stretches and stimulates the organs of your belly and
throat
· Strengthens your upper back and the back of your neck
· Relieves stress and irritation
· Improves posture
· Therapeutic for rounded-shoulders, asthma, spasms in
the bronchial tubes, and other respiratory issues
6. Pachimottanasana. Paschimottanasana (Seated Forward Bend Pose) tones Pregnant Women: Pregnant women should avoid
the arms, neck, shoulders, legs, hips and lower back thus this pose as there would be pressure on the pelvic
removing unnecessary fat.
Health Benefits
As the body moves forward, pressure is put on the
digestive organs and pelvic organs thus healing them
from within and toning them. The digestion improves
and much blocked gas gets released in and around the
lower abdomen.
Works on improving the respiration as the body puts
pressure on the thorax and abdomen.
Improves the alignment of the vertebral column.
Helps as a therapy for diabetic patients, patients with
weak liver and kidney.
7. JanuSirashasana. It calms the brain and eliminates mild depression;
It stretches the spine, liver, spleen, hamstrings, groins, Gastrointestinal issues.
and shoulders;
Stimulates the kidneys and liver;
Reduces pain in the waist and legs;
Helps to get rid of belly fat;
Improves digestion
Contra Indications
Low Blood Pressure (if pose held too long): as the
blood may begin to pool in the lower half of the
body, causing dizziness.
Pregnancy: keep feet hip distance, or wider, apart.
Knock Knees: Bring heels slightly apart.
Injury of the neck, hips, spine, shoulders and knee.
Migraine related symptoms.
Pregnant Women should avoid, as if the breathing
goes wrong the pressure around the tummy will
increase causing discomfort. ...
Heart related ailments.
Balance related ailments.
People suffering from High BP and Back problems,
weak heart, hernia, colitis, ulcer and vertigo
sholud not do
Elbow injury.
Knee injury.
Ankle injury.
Varicose veins in back of the knees,
Severe knee pain, arthritis.
Precautions to take while doing Matsyasana (Fish
Pose)
Those suffering from high blood pressure, low
blood pressure or insomnia should not practice
this asana.
People with knee injury should not practice
Padmasana (Lotus Pose).
While bending, don't put excessive stress on your
back as it can lead to serious injury.
area and the uterus may not be able to withstand
the pressure.
Those who are suffering from spondylitis,Slipped
Disc, Hernia, should avoid Paschimottanasana as
the forward bend can bring pressure to the neck
and shoulders.
Hip pathologies.
Low back pathologies (avoid rounding)
Knee, hip, or rib injury.
Diarrhea.
Asthma.
 Asanas Benefits Contra Indications

8. Vakarasana.
9. Ardha Matsyendrasana.
It regulates the secretion of digestive juices, improvingSore back due to an injury: it may not be a good
digestion and combating constipation. It massages the idea to practice this yoga pose if there is a back
abdominal organs and helps reduce belly fat. It makes injury.
the spine flexible. It strengthens the back and helps with
Sciatica: pressure on sciatic nerves can cause more
chronic back and shoulder pain. injury with this yoga pose as the pressure is on the
nerves while the body is twisted.
Helps in the agility of the spine. Matsyendrasana Contraindications: People
The poses and postures of this yoga elongate the spine. suffering from severe back or neck pain should
Restoration of the natural alignment of the spine. practice with caution, and with close supervision.
Releases the lower back muscles and provides relief from Those with slip disc problems should avoid this
lower back pain. pose completely. Those with internal organ issues
Aids in maintaining normal rotation of your spinal cord. may find this pose difficult and painful.

10. Bhujangasana. Strengthens the spine. Bhujangasana is not recommended for those who
Stretches chest and lungs, shoulders, and abdomen. suffer from severe back problems relating to the
Tones the buttocks. spine.
Stimulates abdominal organs. If in case of neck-related problems such as
Helps relieve stress and fatigue. spondylitis are advised to avoid this pose.
Opens the heart and lungs. The posture puts a lot of pressure on the lower
Soothes sciatica. abdomen. ...
Therapeutic for asthma. Patients with severe asthma should avoid this
pose.

11. Dhanurasana. Strengthens the back and abdominal muscles High or low blood pressure
Stimulates the reproductive organs Hernia
Opens up the chest, neck, and shoulders Neck injury
Tones the leg and arm muscles Pain in the lower back
Adds greater flexibility to the back Headache or migraine
Alleviates stress and fatigue Recent abdominal surgery
Relieves menstrual discomfort and constipation
Helps people with renal (kidney) disorders

12. Salabhasana.
13. Udhan Padha asana (45 Degree).
Strengthens the lower back, pelvic organs, legs, hip joints
and arms.
Tones the sciatic nerves.
Provide relief in backache, mild sciatica and slipped disc.
Alleviates unfavourable conditions of diseases of the
stomach and bowels.
Uttanpadasana health benefits include factors that can
prevent you from many health problems like
constipation, acidity, back pain, increase blood
circulation, indigestion. Also help to strengthen thighs,
hips, thighs muscles and reproductive organs.
People who are suffering from a slip disc problem,
Sciatica Pain or acute back pain should not
practise Salabhasana.
Women who are pregnant should not practice
Salabhasana.
People who have high blood pressure problem
should not practice Salabhasana to avoid
suffocation.
Injury to any of the muscles like hamstrings,
quadriceps, calves, gluteus maximus, adductors
(inner thighs) or core muscles is contraindicated,
hence best to avoid. If students are recovering
from a surgery to any part of the body or internal
organs, then refrain from this practice.

14. Setu bandha asana Stretches the chest, neck, spine, and hips. As a lot of pressure is put at the neck, students
Strengthens the back, buttocks, and hamstrings. with neck injury or someone with spondylitis
Improves circulation of blood. should avoid this pose.
Helps alleviate stress and mild depression. Do not move or adjust your neck once you have
Calms the brain and central nervous system. entered this pose as it may lead to a sprain.
Stimulates the lungs, thyroid glands, and abdominal
organs.
Improves digestion.
15. Chakrasana. Improves spine flexibility and strength. Chakrasana, or Do not try this Yoga Pose in case of a back injury.
the wheel pose, is one of the best stretches. ... If you are suffering from heart problems, then
Tones the abdominal region. ... don't try.
Cures backache. ... A headache, Diarrhoea, and carpal tunnel.
Relieves stress. ... High or low blood pressure.
Strengthens your body. Do not perform this if suffering from any cardiac
or spinal problems.
Avoid if suffering from a hernia.
 Asanas Benefits
16. Pakkasana. Arms Strengthen, core to help hold you up.
Strengthens glutes and adductors.
Strengthens shoulder stabilizers.
Prepares you for most other arm balances.
It helps make your wrists stronger.
Stretches your upper back and groin.
Your spine is toned and strengthened.
17. Malasana. Malasana improves balance, concentration, and focus. It
can also increase circulation and blood flow in the pelvis,
which can help regulate sexual energy. It is particularly
good for pregnant women as it can later help in
childbirth.
18. Mandukasana. Mandukasana gives you relief from diabetes, digestive
disorders and constipation. This pose improves the
flexibility and mobility of the knee and ankle joints. It
helps tone muscles of the shoulder and abdomen.
Regular practice of this pose increases your lung
capacity.
19. Sarvangasana. Supports Hypertension Treatment. This position aids in
the reduction of high blood pressure. ...
Improves Thyroid Health. ...
Improves Parathyroid Health. ...
Good for Varicose Vein. ...
Boosts Brain Functions. ...
Women Health. ...
Activates Throat Chakra.
20. Matsya Kridasana. Matsya Kridasana helps reduce pain in the lumbar
region. It relaxes the lower back and helps in relieving
sciatic pain too. This asana also tones up your abdominal
region and give a good massage to your chest cavity. By
stretching your abdominal region, it aids in digestion and
hence works against constipation.
Contra Indications
If any injury to the hips, knees, wrists, or
shoulders, then it is best to avoid the practice of
Bakasana or Crane Pose. Modifying this pose with
props or support is the best option.
Injury to knees or ankles: This pose brings
tremendous amount of pressure on knees and
ankles, so someone with an injury at the knee or
ankle should avoid Malasana.
Pregnancy: This pose puts a lot of pressure on the
abdominal area and must be avoided by pregnant
women.
Women who are pregnant should completely
avoid this pose, due to pressure at the lower
abdomen.
Any kind of ulcer in the body more so with peptic
ulcers, one should avoid this pose.
Internal Organs: If one has weak internal organs
like the spleen, liver or kidney or enlarged thyroid
should avoid this yoga pose. High Blood Pressure:
Someone with high blood pressure or Migraine.
Pregnant or Menstruating: Women who are
pregnant and women during their menstruation.
Avoid practicing this asana in case of severe neck
or back pain. People suffering from any of these
conditions should avoid practicing this asana: Back
pain, spinal disorders, high blood pressure,
migraine, cervical spondylitis, heart disease or
knee injury.