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Dhanurasana

Benefits of Bow Pose (Dhanursana)


1. Strengthens the back and abdominal muscles, adds greater
flexibility to the back.
2. Opens up the chest, neck and shoulders.
3. Tones the leg and arm muscles.
4. Good stress and fatigue buster.

5. Relieves constipation.
6. Helps people with renal (kidney) disorders.
7. It provides relief from headache
Sarvangasana

Sarvangasana is one of the advanced yoga pose packed with lot of


health benefits. It is a total body workout pose. These are the most
important health benefits of sarvangasana:
1. Blood circulatory system, respiratory system and digestive system
will be vivified.

2. While practicing this yoga pose more blood flows into throat,
thyroid gland will be invigorated.
3. It rectifies disorders in ears, nose and throat.
4. Diseases at the bottom and around the heels are cured.
5. Hair loss and premature graying of hair are put to end or
controlled.
6. Diseases caused in and around groin (also called as hernia) area
will be cured.
7. Kidney disorders are cured and urinary bladder is also made to
function properly.
8. Regular practice of this yoga pose brightens the eye sight,
diminishes dimness in hearing and improves the power of smelling
in nose.
9. It purifies blood. Hence leukemia and such other skin diseases
are easily cured.
10. Shrinking of skins, wrinkles in face, aged look and stiffness are
refreshened and skin begins to bloom.

11. Asthma, liver disorders, intestinal disorders, constipation,


diabetes, varicose veins and insomnia are cured.

Halasana

1. It clears constipation and stomach disorders.


2. Halasana helps to reduce both belly and body fat. With a broad
shoulder and a trim waist it gives sleek look.
3. The inner organs like thyroid, kidney, spleen and pancreas are
nourished well.
4. It normalizes high blood pressure.
5. It improves memory power. Therefore a student practicing this
yoga pose regularly helps to score high marks in examination.

6. As more blood flows to face, the face dazzles and kept young.
7. It helps to keep your back bone flexible and strong. Muscle fibers
and cervical vertebrae, Thoracic vertebrae and Lumbar vertebrae on
the back are strengthened.

Bhujangasana

Benefits of Cobra Pose:


Stretches muscles in the shoulders, chest and abdominals
Decreases stiffness of the lower back, Strengthens the spine,
Soothes sciatica
Strengthens the arms and shoulders, Firms and tones the
buttocks
Increases flexibility
Elevates mood
Invigorates the heart, Opens the chest and helps to clear the
passages of the heart and lungs
Stimulates organs in the abdomen, like the kidneys
Relieves stress and fatigue
Improves circulation of blood and oxygen, especially
throughout the spinal and pelvic regions
Improves digestion
Helps to ease symptoms of asthma

Pavanmuktasana

The wind removing pose provides a gentle massage to the


organs of the digestive system. It helps improve the efficiency of the
internal organs, stimulates the nerves, and increases the
circulation of blood to the internal organs of the body.

Practicing the wind removing pose also helps to get rid of any
gases that are trapped in the large intestine.

Performing this pose regularly helps improve the efficiency of


the digestive system.

The wind removing pose also loosens the spinal vertebrae and
strengthens the muscles of the lower back.

The Pavanamuktasana is also an excellent abdominal workout


and helps tone and strengthen your core muscles.

This pose also helps in getting rid of stubborn fat deposits


from the buttocks, thighs, and abdomen.

Setubandhasana

Benefits of Bridge Pose:


Stretches the chest, neck, spine, and hips
Strengthens the back, buttocks, and hamstrings
Improves circulation of blood
Helps alleviate stress and mild depression, Calms the brain
and central nervous system, Reduces fatigue, anxiety, and
insomnia
Stimulates the lungs, thyroid glands, and abdominal organs

Improves digestion
Reduces backache and headache
Rejuvenates tired legs
Relieves symptoms of asthma and high blood pressure
Therapeutic for hypertension, osteoporosis, and sinusitis

Balasana
Child's Resting Pose

The Benefits of Childs Pose:


Releases tension in the back, shoulders and chest
It lengthens and stretches the spine, Relieves neck and lower
back pain when performed with the head and torso supported
Recommended if you have dizziness or fatigue
Helps alleviate stress and anxiety, Calms the mind and body
Encourages strong and steady breathing
Flexes the bodys internal organs and keeps them supple
It gently stretches the hips, thighs and ankles
It stretches muscles, tendons and ligaments in the knee
Normalizes circulation throughout the body

Gomukhasana

Benefits of Gomukhasana (Cow Face Pose)

1. Gomukhasana helps to make the back flexible.


2. It can remove stiff shoulders and backpain.
3. It helps in the treatment of sciatica.
4. It stimulates the kidneys and can help those suffering from
diabetes.

5. It helps to develop the chest.


6. Stretches your hips, thighs, ankles and chest, shoulders,
anterior deltoids, triceps, inner armpits and lats
7. Practicing this asana regularly can reduce stress and
anxiety.

Naukasana

Benefits of Naukasana (The Boat Pose)


1. Naukasana strengthens the abdominal muscles.
2. It helps to remove belly fat.
3. It improves digestion.

4. It tones and improves the health of all organs in the


abdomen especially the liver, pancreas and kidneys.
5. It strengthens the muscles of the arms, thighs and
shoulders.
6. Naukasana stimulates intestinal peristalsis.

Salabhasana

The Benefits Of The Locust Pose


1. This pose invigorates the entire body, stimulates the internal
organs, as well as enhances the circulation of blood.
2. This asana helps to regulate the acid-base balance in the body.

3. The arms, thighs, shoulders, legs, calf muscles, and hips are
strengthened through this asana.
4. The back is also toned and strengthened. This asana also
encourages a healthy posture.
5. It regulates metabolism and helps you lose weight.
6. It also helps reduce stress and tension.

Kumbhakasana (Full Plank or Dolphin Plank)

Benefits:

Calms the brain and helps relieve stress and mild depression

Strengthens the arms and legs, and core (specially the lower
back), tones the abdominals

Stretches the arches of the feet, hamstrings, and calves.

Helps prevent osteoporosis

Elbow Plank

Ustrasana

Benefits of Ustrasana (Camel Pose):

Stretches the anterior muscles of the body Reduces fat on thighs.

Improves flexibility of spine and strengthens it.


Improves digestion
Gives relaxation to the lower back, Relieves lower back pain.
Useful as an initial practice for back bending.

Opens up the hips, stretching deep hip flexors.

Expands the abdominal region, improving digestion and elimination.

Improves posture.

Opens the chest, improving respiration.

Markatasana

BENEFITS OF MARKATASANA:

One who practices Markatasana regularly always stays toned-up. Their body and the internal
organs are regularly massaged and remains free from ailments.

Markatasana gifts you a flexible spine.

It Develops memory, increases self-knowledge and enhances creativity.

It is one of the best way to cure back pain and other severe pains.

Increases elasticity of the body as well as the muscles.

Standing Poses:
-------------------------------Garudasana

Natarajasana

Ardha Chakrasana

Tadasana

Vrikasana

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