1. Matsyasana (Fish Pose) 2.

Dhanurasana (Bow Pose)

Benefit

Benefits 1. Effective in weight loss.

1) Promotes Respiration - 2. Improves digestion and appetite.
2) control the menstrual flow and manages 3. Helps to cure dyspepsia (obesity), rheumatism,
menstrual pain. and gastrointestinal problems.
3) Improves Posture 4. Cures constipation.
4) benefits the muscles in the abs and thighs. It 5. Improves blood circulation.
helps keep the spine flexible and improves 6. Gives flexibility to the back.
blood circulation. 7. Strengthens back muscles.
5) Relieves stress 8. Improve the function of the liver, pancreas,
6) Strengthens spine small intestine, and big intestine.
7) Detoxifies the Body - keeping the bowels 9. Act as a stress reliever.
10. Strengthens ankles, thighs, groins, chest, and
clean.
abdominal organs.
8) Reduces abdominal fat
11. Cure menstruation disorder.
9) Benefits to endocrine glands - stimulates the 12. Improve the function of kidneys and liver.
pituitary and pineal gland (smwer in brain) 13. It improves posture.
while also increasing blood flow to the brain. 14. Releases back pain.
10) Relieves constipation 15. Cures respiratory disorders like asthma.
11) Improves Digestion 16. Helpful in stimulating reproductive organs.
17. Improve the function of the pancreas and it is
beneficial in diabetes.
3. Adho Mukha Svanasana
(Downward Facing Dog Pose)
Benefits
1. This posture is known to generate the lost
energy due to fatigue or when you are
exhausted.
2. 2. Highly recommended for runners and
they can perform this posture after getting
tired due to hard race and sprinters or fast
runners develop speed and lightness in the
legs.
3. 3. Adho mukha svanasana when practiced
regularly strengthens legs and ankles and
makes them look toned.
4. This asana helps in relieving pain and
stiffness in legs.
5. The constant stretch on heels may help to
soften the calcaneal spur which gives pain
on heels.
6. effort to touch the crown of your head on
the mat eradicates stiffness in shoulder
blades.
7. The arthritis in the shoulder joints is
relieved.
8. This posture can make you feel exhilarated.
9. Those who have started the practice of
asana newly and be afraid of inversion like
sirshasana can practice this posture to
derive the same benefit.
10. This asana rejuvenates the brain cells and
stimulates the brain.
4. Malasana (Garland Pose)
Benefits
1. strengthens the legs, groins, knees, and back of
your body
2. Acts as a Powerful Hip Opener
3. Opens up the chests and shoulders
4. Helps Maintain Posture
5. Increases Range of Motion in Knee and Ankle
6. Relieves Menstrual Pain
7. increasing circulation and blood flow to the
pelvic region, improving metabolism and
digestion
5. Ustrasana (Camel Pose)
Benefits
1. Helps in stretching out the deep hip flexors,
which further promotes greater hip flexibility.
2. The asana can also help improve your posture
because it focuses on stretching out your back,
thereby helping to straighten it.
3. Effective in providing relief from lower back pain
by helping your hip flexors open up.
4. Provides good blood circulation to all the organs
because the whole body engages in this yoga
asana.
5. While stretching out your upper body to do
Ustrasana, you are essentially stretching out
 your back and shoulders. This aids in improving Benefits: The entire spine is stretched, and the
your mobility. spinal nerves are loosened. This asana develops
6. Ustrasana benefits the female body by opening physical and mental balance. This exercise for
up the pelvic area. This effect can be linked to regular periods will help regulate your menstrual
reduced menstrual pain in the abdomen, cycle.
ovaries, etc.
7. The asana emphasises the opening up of the leg 8. Pawan Muktasana
muscles, ankles, and hamstrings (the muscles at
the back of your thighs). These Ustrasana
benefits can help prevent conditions like
varicose veins.
8. Toning up the thighs, hips, glutes, and back
muscles is a direct result of regularly doing the
camel pose and also holding the pose for about
a minute.
Benefits: This asana massages the digestive organs
9. Every yoga pose is done by regulating your
and is, therefore, very effective in removing wind
breathing pattern. While doing the camel pose,
and helping with constipation. It also gives you relief
too, you will have to regulate your breathing
from indigestion during menstruation.
(while getting into the pose, holding it, and then
leaving the pose). This breathing exercise helps
enhance lung capacity, which increases the
9. Sarvangasana
elasticity of the lung tissue.
10. While stretching your entire upper body
backwards, you engage your core, back, and
throat. This has a greater and positive impact on
your adrenal, thyroid, pituitary, and pineal
glands.
11. The energy flow associated with the camel pose
helps align and provide energy to your chakras
(the body’s energy centres).
12. Ustrasana benefits your body by helping to get
rid of fatigue and even anxiety at times.
13. It is also beneficial to get rid of constipation and
other abdominal-related issues, as it completely Benefits: This asana helps in the smooth blood
stretches out this particular region. supply to the organs in the upper part of the body
6. such as the eyes, heart, face, thyroid, roots of spinal
7. Tadasana (Palm Tree) nerves and brain. As a result, circulatory congestion
is relieved and hormones flow freely into the blood.
This yoga for period problems also treats
menstruation-related pain.
10. Utthita Parsvokonasana 11. Baddha Konasana

Benefits
1. Acts As a Hip Opener
2. Releases Fatigue and Tiredness
Benefits 3. Improves Digestion
1. Flexing of joints 4. Opens the Connective Tissues
2. Great opening of the chest and the shoulders 5. Relieves Stress
3. Overall body muscle strength 6. Improves Mental Health
4. Reduces backache 7. Ignites the Chakras
5. Flexing the spine 8. Increases Flexibility
6. Abdominal muscles soothes improving digestion 9. Relieves Menstrual Discomfort
7. Reduces Menstrual discomfort 10. Improves Abdominal Health
8. Helps Athletes tone their calves and hamstrings 11. Helps to Deal with Urinary Disorders
9. Strengthens the legs 12. Reduces High Blood Pressure
12. Padmasana

10. Janu Sirsasana

Benefits
Benefits
1. It calms the brain and eliminates mild 1. Improves Mental Health
depression. 2. Fights Insomnia
2. It stretches the spine, liver, spleen, hamstrings, 3. Strengthens the Joints
groins, and shoulders. 4. Improves Digestion
3. Stimulates the kidneys and liver. 5. Eases Childbirth
4. Reduces pain in the waist and legs. 6. Reduces Menstrual Complications
5. Helps to get rid of belly fat. 7. Reduces Anxiety and Fear
6. Improves digestion. 8. Boosts Respiration
7. Relieves symptoms of menopause. 9. Improves Posture
8. Effectively strengthens rib bones.
9. The asana also makes the spine flexible.
10. The asana is therapeutic for insomnia, high
blood pressure.
11. Can cure sinusitis.
 13. Ardha Navasana

Benefits

1. Tones your muscles

2. Build strength in your body
3. Improves your balance
4. Proper digestion and immunity
5. Increases confidence and self worth
6. It helps in stimulating glands
7. Increases the digestion power
8. Regulates the menstrual cycle and
hormonal imbalance
9. Stimulate the thyroid
10. Tones the kidneys

14. Ardha Chandrasana

Benefits

1. Strengthening core muscles

2. Improves Body Balance
3. Strengthens your legs
4. Enhances flexibility of the spine
5. Good body stretch
6. Cellular regeneration
7. Improve concentration, focus,
determination
8. Eases constipation
9. Improves cardiovascular health