Name of Asana common limitations unique limitations common Benefits unique Benefits

Meditative asanas
1 Padmasana Lotus Pose
Improves flexibility of lower
extremities- Knees, Pelvis & ankle
2 sukhasana Pleasant or easy Pose joints

Corrects postural defects.

Acute Arthritis Depression
Induces inner harmony.
Relief from constipation, acidity,
Builds awareness of body and breathing.
sciatica, severe lower back problem
Improves concentration focus.
and other spinal disorder.
Blood circulation increases in abdominal
region aids digestion.
3 Vajrasana Adamant Pose
Calms the mind relaxes the nerves

People with Arthritis and varicose vein steadiness thru control over voluntary
wont stand for long. People with vertigo muscular movements.
4 Sthitprathnasana Standing Prayer Pose wont close their eyes

Upward Stretch of Spine

1 Parvatasana Mountain Pose
Traditional upward stretch Corrects Postural Defects Exercises
inactive waist zone Reduces fatty
V1 Side bends
and flabby abdomen.
V2 twist Prolapse of uterus is improved.
Stretches abdominal and Pelvic
muscles loosens the hips
V3 back and forward bend
2 Talasana Palm tree Pose Frozen Shoulder
Flexibility of the spinal column improves.
V1 Alternate hands Arthritis
There is better blood circulation in the Increases height below 16 yrs
Spinal injuries and abnormalities
V2 Both Hands vertibral region efficiency of the nerves is Improves Elasticity Circulation of the
Cardiac ailments
improved. Lungs.
V3 Hands from side Hypertention
Tones muscles of abdomen.
V4 Hands crossed Alternate Overall stretch of the body.
helps increase girth and contour of
chest. Corrects
Kyphosis. faulty posture of round and drooping
3 Yastikasana Stick Pose Recent abdominal surgery shoulders. Aids better blood
circulation
V1 hands on top
Better neuromuscular coordination.
improves Balance. muscles of legs
V2 hands beside the body are toned ( Talasana)

Forward Bending Asanas

induces clavicular breathing

ventilates uppermost part of lungs
1 Hastapadasana Hand Foot Pose
Stretches the posterior of the Spine
Spinal injury and abnornarmilty Cervical
corrects minor deformities of spine.
Lumbar Spondylosis. Streches superficial and deep
Improves blood circulation and tones
Eye disorders -Myopia Glaucoma retinal muscles of shoulders back and legs
muscles of spinal column.
dettachment.
2 Paschimottasana Posterior stretch Hyper Thyroid Deep abdominal compression gives good
Abdominal inflammations--Hernia Peptic
massage to the organs. Provides relief
Ulcer.
from constipation weak digestion sluggish
Pregnant women and Protruding Bellies.
liver. lumbar pain is alleviated.
Hypertension and Cardiac Ailments.
Reduces fat in abdominal area. good blood circulation of the
reproductive organd

3 Yogamudra Symbol Of Yoga Acute Pain of Neck and back

Backard Bending Asanas

Helps in Kyphosis, Stimulates
1 Bhujangasana Cobra Pose Helps in Menstrual disorders. adrenal gland
Stimulates appetite
Pregnant women, Protruding bellies. Stretches the intercostal muscles
Relief from constipation and flatulence
Abdominal inflammation- peptic ulcers, improves respiration
2 Dhanurvakrasana Bow Pose Osteo arthritis Good blood circulation in abdominal area.
hernia
helps resolving slip disc, Ankylosing
Heart ailments and Hypertension
spondylitis
Spinal ailments
Makes the spine flexible.
strengthens lower back, pelvis hip joints
3 Shalabhasana Locust Pose tones the Sciatic Nerves

Sideward bend of spine

1 Konasana Angle Pose
Stretches and tones the muscles of the
V1 Hands on hip sides.
Arthritis, Frozen Shoulder, Spinal injury, Helps reduce waistline.
V2 Hands near ear
severe back pain Cardiac and improves digestion.
Hypertension pregnant women in 2nd Alternate compression leads to good blood
and 3rd trimester circulation abdomen and pelvic region.
Stimulates the nervous system and
2 Trikonasana alleviates nervous depression

Asanas for Torsion of Spine

Good for scoliosis, Ankylosing

spondylitis.
Improves capacity of the lung.
Develops muscles of the shoulder.
Good Abdominal compressions.
Alternately exercises and releases the Good massage good for the organs .
Severe back pain. Drooping rounded shouder gets
spinal muscle. Gently exercises the
1 Konasana 3 Windmill Pose Cervical Spondylosis, slipdisc and lower Vertigo lifted.
abdominal and back muscles.
back problem
2 Vakrasana twisting Asana Sciatica Strengthens muscles of lower back.
Abdominal inflammation-- ulcers, hernia
Relieves stiffness and alleviates pain.
standing
sitting

Supt Vakrasana V1 knees together

 Severe back pain.
spinal muscle. Gently exercises the
Cervical Spondylosis, slipdisc and lower
abdominal and back muscles.
back problem
Strengthens muscles of lower back.
Abdominal inflammation-- ulcers, hernia
Relieves stiffness and alleviates pain.

Supt Vakrasana V2 knees apart

Asanas for extremities

weak legs, lower back pain,

Enhances neuro muscular co-ordination. arrest further degradation in case of
slipped disc
1 Ekpadasana one legged pose Increases circulation in extremities. osteoporosis.
Arthristis, Vertigo, weak neuromuscular
Strengthens the muscles of the legs.
coordination
Acute deep vein thrombosis, Improves the body balance, endurance
sprained ankle and Sciatica, and alertness
2 Utkatasana Semi standing or chair pose Stiff joints.

Helps in Sciatic and vericose veins.

Relieves tention in sacral and
3 Bhadrasana throne Pose coccygeal region.
Helps in Menstrual Disorder.
Arthritis Aids extreme stretching of both superficial
and deep muscles of the innerside of the
thighs, interior of pelvis, groin and Reduces occurence of Vaginal
reproductive organs good supply of Prolapse and stress incontinence of
oxygenated blood to this area urine.
Stretches tendons and muscles and Regulates function of thyroid and
loosen joints of the ankles ,knees and thymus gland which improves the
4 Matsyasana Fish Pose Pelvis. metabolic and immune system

Asanas for Abdominal Compression

Relief from flatulence.

Works on flabby abdomen.
Abdominal inflammation---Hernia, peptic
Provides deep massage to organs of
ulcer. Mensturation
abdomen.
Pregnancy
Relief from chronic constipation and
Pavanmuktasana ( Piles
sluggish liver.
compare to Cardiac conditions
Muscles of shoulder triceps and gluetus
Hastapadasana and maximus are stretched
1 Paschimottasana) Anti flatus Pose

Asanas for Inversion

Balances the circulatory, respiratory,

digestive, endocrine and nervous system
Spinal injury and abnornarmilty Cervical boosting immune system.
1 Ardh Sarvangasana Lumbar Spondylosis. Eye disorders - Relief from Haemorrhoids, Uterus
Myopia Glaucoma retinal dettachment. prolapse. Increased blood flow to brains
Abdominal inflammations--Hernia Peptic specially the pitutary gland. and upper
Ulcer. Pregnant women body.
respiratory disorders Relief from headaches, giddiness. Very
Hypertension and Cardiac Ailments. good for hypo throid. Relieves from
functional disorders of eye, nose ,throat.
Flexibility of cervical spine.
2 Sarvangasana Shoulder Stand Pose

Asanas for relaxation

Relieves muscular and nervous tension.

Calms the mind- reduces anxiety and
stress.
Relief from headache, fatigue insomnia
Improves focus
Induces meditative effect.
lowers BP, pulse rate.
Improves focus concentration .
Normalises respiratory cycles.
1 Shavasana The corpse Pose Depression