Main Asanas of Yoga

1. Paschimottan Asana: Stretching back and legs posture

Technique

Sit on the floor with both legs stretched straight in front of you and take a few deep breaths. Exhale and extend the hands to catch the toes, keep spine and the legs straight. Extend the spine and keep the trunk close to the extended legs, Pull the trunk forward and touch the forehead to the knees and gradually rest the elbows on the floor. After you have gained flexibility, you will be able to have grip of the soles of your feet, resting the chin on the knee.

Stay in this pose for 30 seconds to one minute according to your capacity and revert back to the starting position.

Benefits

This Asana tones the abdominal organs and kidneys and rejuvenates the whole spine and improves digestion. A good stay in this Asana will message the heart, spinal column and the abdominal organs. This Asana is strongly recommended for those suffering from high blood pressure. It also strengthens knees, improves the function of pancreas and corrects the functioning of regenerative system.

2. Sarvang Asana: Shoulder - Stand Posture

Technique

Lie down with your back on the floor. Keep the palms down near the body. Bring the heels and toes together and keep them loose, and look towards the ceiling. Make your legs straight with toes stretched. Inhale and start lifting both legs towards the ceiling, Lift your back so that the weight of your body rests on the neck, give support to your lifted body by placing the palms on the back.

Your elbows will be bent and will remain on the floor, let the hands help in pushing up the body so that it is balanced perpendicular on the neck. When the body has been raised to a maximum point, stay there and breathe normally. Stay in this position for 3 minutes in the beginning increasing the capacity up to ten to fifteen minutes.

Then come down with caution after folding your legs from the knee slowly landing them on the floor. Raise your head and entire body to the resting position and breath normally.

Benefits

This Asana activates all parts and organs of the body. Because of the inversion, the gravity pull will enhance circulation of blood. It provides energy, inner strength and vitality. The greatest benefit of this Asana is that it nourishes and activates the thyroid and parathyroid glands. It also provides blood supply to the brain, improves lung functioning, throat and larynx functioning, enhances memory capacity and concentration and strengthens leg muscles.

3. Shavasana: Complete Relaxation Posture

Technique

Lie down with your back on the floor keeping your feet a little apart forming a 30 degree angle. Keep your arms straight on either side, fingers a little curled up. Breath normally and close your eyes after an intent gaze on the roof. Start relaxing your feet, waist, chest, neck, arms, and head one by one with complete concentration.

If relaxation is proper, your breathing will become slow and shallow with a feeling of bliss and sleepiness; stay for ten to fifteen minutes and then roll your body to the right and stay there for a minute before you get up.

Benefits

This asana is very beneficial. Its immediate effect is complete relaxation of all the muscles, nerves and nervous system, the brain and all the organs of the body. Persons suffering from insomnia, nervousness, tension, anxiety, acidity, high and low blood pressure and heart troubles benefit from this asana.

4. Shalabh Asana: Locust Posture

Technique

Lie full length on the floor on the stomach, with the face touching the floor. Keep arms stretched on each side of the body and close to the hips. Now raise the legs, upward as high as possible, taking the support of the fisted hands by pressing them downward to the floor. Keep your chest and head on the floor and breathe normally.

Stay in this pose for 10 to 15 seconds in the beginning and gradually increase the period according to your capacity.

Benefit

This Asana helps digestion and relieves gastric troubles and flatulence. It relieves pain in the sacral and lumber regions. Persons suffering from slipped discs are also benefited. The bladder and prostate gland too benefit from this Asana.

5. Ushtra Asana: Camel Asana

Technique

Kneel on the floor and keep your thighs and feet together. The toes should point backward and rest on the floor. Then bend backwards by lowering the head and hands, touch the heels with the palms of the hands, with your head looking up and backwards. Keep the thighs straight and the back arched. Feel more stretch in the chest, abdomen, neck, throat, shoulders and waist.

Stay in the pose for 30 seconds or more according to the capacity.

Benefits

The posture improves the problems with shoulders. It corrects any deformity in the legs. The heart is massaged making it healthier. The chest is developed and abdominal organs and the back are toned.

6. Dhanurasana: Bow posture

Technique

Lie on the stomach. Bend the knees while keeping them together. Take the ankles in the hands and rest the chin on the ground. Inhale as in complete Yogic breathing, then raise the legs, head and upper parts of the body while arching the back. Remain in this position as long as possible, breath regularly and direct attention to the lower part of the spinal column (pelvic region).

Now, relax the body gradually and return to the original position. Repeat the exercise two or three times, then relax.

Benefits

This Asana loosens up the spinal column. It also tones up the abdominal organs. The exercise stimulates the endocrine glands and is excellent for women suffering from irregular or faulty menstruation. It also prevents fat from forming around the stomach and hips.

7. Halasana: The Plough Posture

Technique

Lie on the back with the arms stretched by the side of the body, palms flat on the ground. Inhale through normal breathing, exhale and slowly raise the legs stretched vertically. Supporting oneself by the arms flat on the ground, gently lower the legs behind the head until the tips of the feet are touching the ground. Remain in this position for a few seconds and breath normally. Now return to the starting position.

Benefits

This Asana is extremely beneficial for the spinal column. The whole region receives an abundant supply of blood which revitalizes the nerves and muscles of the back. Exhaustion and fatigue quickly disappear. The position also has a regenerating effect on the glandular system, and clears up menstrual disorders. Regular practice may prevent fat forming around the stomach, hips and waist.

8. Bhujang Asana: The Cobra position

Technique

Lie on the stomach, with palms on the ground underneath the shoulders. Inhale in yogic breathing. Supporting oneself-lightly on the arms, slowly raise the head and trunk, leaning backwards as far as possible without raising the abdominal region from the ground. Hold this position for a few seconds, then exhale slowly and gradually return to the starting position.

Benefits

During the practice of this Asana, the muscles of the back are activated, exerting pressure on the vertebrae from the neck to the lower part of the spinal column, and provoking a copious supply of blood to this region, thus toning it up. This Asana may correct slightly slipped discs. It also soothes backaches, has a beneficial effect on kidney (adrenal glands) and stimulates digestion.