Maintaining

Name of Asana Meaning Justification Count Complementary Posture Type Category Benefits Contraindications Key Points Final Pose
(minutes)
Bend laterally, neither forward nor
Reduces fat in waist region
Kati - waist Lateral bending from backward
Stimulates sides of the body
Ardhakati Cakrasana Ardha - half the waist in a semi 4 Self-complementary Standing Cultural - Elbows straight, knees straight 1
Gives lateral bending to the spine
Cakra - Wheel circular manner Arm which is not raised should be
Improves function of liver
hanging loose
Makes the spine flexible
Stimulates spinal nerves
Knees should not be bent. Elbows
Because of formation of arch, the
while backwards should be as close as
abdominal muscle and chest are fully
Vertigo possible
extended
Ardha - half Cardiac Problems All fingers should be together, wrists as
Ardha Cakrasana Half wheel pose 4 Pada Hastasana Standing Cultural Promotes circulation of blood to head 1
Cakra - Wheel Recent abdominal close as possible
Strengthens the neck muscles
surgery Head should hang freely with relaxed
Expands chest and shoulders
neck muscles
Improves breathing
Bend from the waist
Give good vitality & energy to the entire
body
Avoid bending the knees.
Eyes closed.
Keep the neck up until the forward
bending at the hip and the waist is
Makes the spine flexible Vertigo completed, and then drop the neck
Strengthens the thighs & hamstrings Severe hypertension freely down to touch the chin to your
Bending forward to
Pada - feet Helps prevent constipation & menstrual Cervical spondylosis knees
Pada Hastasana touch your hands to 8 Ardha Cakrasana Standing Cultural 2-3
Hasta - hands problems Disk proplapsed Maintain the arms in such a way that
your feet
Improves digestion Cardiac problems biceps are in contact with ear lobes
Enhances blood flow to the head region Spinal problems from step 2 to 6
At count 3 & 5 waist, shoulder, head
and hands should be in one line
At final posture keep breathing. Exhale
and try to bend further
Helps in preventing flat feet, neck pain &
sciatica People who have Feet should be parallel, knees straight,
Stretches & strengthens the calf, thigh undergone recent palms facing forward, lower arm should
Your waist and two
muscles, knees & ankles abdominal surgery be loose, make sure you bend laterally
Trikonasana Trikon - triangle feet form the 3 4 Self-complementary Standing Cultural 1
Corrects curvature of the back Slip Disc from the waist.
points of a triangle
Strengthens the waist muscles Sciatica Hands should be at 180 degrees to
Stimulates abdominal organs Cardiac problems each other
Makes the spine flexible
Don't bend knees. Look up in final
pose, without disturbing your head
Twisted waist and Gives rotational movements to the spine Spinal problems
Parivrtta Parivrtta - twisted position
two feet form the 3 4 Self-complementary Standing Cultural Improves the functioning of kidneys Heart problems 1
Trikonasana Trikon - triangle Bend from lower back
points of a triangle Strenghtens the thigh muscles Severe hypertension
hands at 180 degree to each other
Feet should be parallel to each other
In count 2 body facing forward
In count 3 90degree angle at the knee
In count 3 armpit resting on the knee
Forming an obtuse Expands the thorax Both soles totally on the ground
Parsva - sides of the body triangle with the tip Strengthens the thighs No contraction of the chest. Chest
Parsva Konasana 8 Self-complementary Standing Cultural Cardiac problems 1
Kona - angle of your outstretched Prevents back pain should face forward in the final position
hand and both feet Stimulates intestinal peristalsis Left knee should be straight
At final posture leg should be
perpendicular to ground and thigh
parallel to ground
 Maintaining
Name of Asana Meaning Justification Count Complementary Posture Type Category Benefits Contraindications Key Points Final Pose
(minutes)
The only posture which can be performed
after meals
Good for digestion
Keeps the spine erect and prevents
drowsiness Heels and ankles should be as close
Stimulates Vajra nadi at the ankles which Stiff ankle due to together as possible
Vajrasana Vajra - Thunderbolt ? 4 - Sitting Meditative -
increases awareness rheumatic problems Weight of the body should be on the
Helpful for cases of varicose veins back of the feet
Prevents deep vein thrombosis
Makes the ankles flexible and prevents flat
foot
Useful for heel pain
While bending forward, hold the head
Enhances blood flow to the head
up and bend slowly from the waist.
Stimulates the brain
Posture resembling Gastritis After bending fully, when the chest
Sasankasana Sasank - rabbit 8 Supta Vajrasana Sitting Cultural Gives flexibility to the spine, ankles and 1
a rabbit or a hare Peptic ulcers touches the knees, slowly drop your
knees
head forward. While releasing pose,
A good posture for breathing ailments
follow the reverse route.
Stretches the lumbar vertebra
Upper part of body
Stimulates the lumbar spinal nerves Slip disc
Supta - supine is supine, lower part
Supta Vajrasana 8 Sasankasana Sitting Cultural Helps to prevent sciatica Spondylysis - 1
Vajra - thunderbolt is in thunderbolt
Mobilises the hips, ankles and lower back Knee Pain
pose
Helps in cases of varicose veins
Back bone flexibility Heart ailments
Posture involving Stimulates spinal nerves & back muscles Back problems
Pascim - back
Pascimottanasana exposing your back, 8 Ustrasana Sitting Cultural Improves digestion Spondylosis Do not allow knees to bend 1
Uttana - expose
posterior stretching Energises the whole body High BP
Removes constipation Recent surgery
Chest or abdominal
Outward curve of Push the abdomen forward in final
surgery
chest in final posture Spine flexibility pose while simultaneously maintaining
Ustrasana Ustra - camel 8 Pascimottanasana Sitting Cultural Harnia problems 1
resembles camel Increased circulation to head region thighs perpendicular to the ground.
Severe hypertension
hump Knees & legs should be together.
Lower back pain
Stimulates pancreas - useful for diabetes
Relieves constipation - aids digestion
Helps reduce fat around waist region
Upper portion of
Lateral twsit gives flexibility to the spine - Back erect, try not to bend the
Vakrasana Vakra - Twist bosy is twisted 8 Self-complementary Sitting Cultural Abdominal surgery 1
tones spine and spinal nerves Removes stretched leg
completely
backache Helpful in kidney problems
Expels gas from the abdomen strengthens
the spleen
Makes the wrists flexible Hernia
Both elbows on either sides of the
Arms become strong Hyper acidity
navel.
In final posture, body Cultural - Digestion improves Recent abdominal As long as
Hamsasana Hamsa - Swan 10 NA Sitting The weight of the body on the
resembles a swan Balancing Removes constipation surgery you can
abdomen
Activates Pancreas, good for diabetes Ulcers
Good for improving mental balance Menstrual problems
Makes the wrists flexible
Arms become strong Hernia Elbows on either side of the navel
Digestion improves Hyper acidity Lift the head first and then the legs
In the final posture,
Cultural - Removes constipation Recent abdominal Keeping the knees straight elevate the As long as
Mayurasana Mayur - Peacock body resembles a 10 NA Sitting
Balancing Activates Pancreas, good for diabetes surgery legs higher you can
peacock
Good for improving mental balance Ulcers The weight of the body on the
Improves appetite Menstrual problems abdomen
Good for irritable bowel syndrome
 Maintaining
Name of Asana Meaning Justification Count Complementary Posture Type Category Benefits Contraindications Key Points Final Pose
(minutes)
High blood pressure Crown of the head should be on the
Heart problems ground & the interlocked palms should
Ear inflammations support the back of the head
Severe asthma The elbows & the head together make
In final posture, body Prepares for sirsasana
Ardha - Half Cultural - Cold or Sinusitis an equilateral triangle As long as
Ardha Sirsasana is halfway through a 10 NA Sitting Improves circulation in the head
Sirsa - head Balancing Slip disk Those who find it difficult to maintain you can
head stand pose Good for reducing tension and headache
Weak spine the final position may use wall support
Vertigo pressing the hands and the head
Weak capillaries against the wall so that it is easier to
Myopia maintain balance & to raise the hips
Crown of the head should be on the
ground
The interlocked palms should support
the back of the head.
The elbows and the head together
make an equilateral triangle.
Due to increased circulation the brain, the Beginners should do very slowly.
whole nervous system becomes healthy Maintain for a short period of time.
Running ear
In final posture, body Improves concentration & memory Practice under guidance.
Cultural - Heart problem
Sirsasana Sirsa - head is rested on the 14 NA Sitting Helpful in hernia After returning to sthiti it is mandatory 1
Balancing High blood pressure
crown of the head Endocrine glands such as the pituitary and to rest for a while in the following
Weak eye capillaries
thyroid get revitalised position
Seminal weakness can be cured Make a fist of both the palm, place
them one above the other at the front
of the knees. Slowly bend forward to
rest the forehead on the fists till the
pressure in the head gets lighter. Then
relax in tadasana so that the pressure
in the head comes back to normal
Left toes and right knees should be in
one line.
Presure of the left leg on the abdomen.
Ardha Named after Sage
? 8 Self-complementary Sitting Cultural Same as vakrasana Same as vakrasana Twist of the spine. 1
matsyendrasana Matsyendara
Expansion of the chest.
The line joingin both shoulders should
be parallel to the ground.
Brings flexibility to the dorsal spine
Strengthens the spinal & back muscles
In final pose, head & Reduces abdominal fat Do no strain the arch of the dorsal
Abdominal surgery
Bhujangasana Bhujang - Cobra torso is raised like 4 Shalabhasana Prone Cultural Useful in management of bronchial soine and neck. Do it to the best of 1
Cervical spondylosis
the head of a cobra problems & nasal allergies - expands lung your capacity.
capacity
Helps in relieving stress and fatigue
Managing sciatica & lower back ache Cardiac patients
In final pose, body is Pull up the knee caps and squeeze the
Shalabhasana Shalabh - Locust 4 Bhujangasana Prone Cultural Tones up the kidneys and hip muscles Diabetics 1
placed like a locust buttocks to improve the posture
Reduces fat on thighs and buttocks Lower back problems
Generally unhealthy
Diabetes management people should
Initally the knees will spread out but
In final pose, body is Gastrointestnal disorders practice this asana
Dhanurasana Dhanur - Bow 4 Prone Cultural with practice, they can be brought very 0.5
shaped like a bow Stimulates and helps slim the whole body with caution under the
near, almost touching each other.
Good stimulation & flexibiltiy for the back supervision of an
expert
Stimulates the thyroid gland.
Headache Trunk should make 90degree to the
Influences the pelvic organs.
In final pose, all High blood pressure ground
Stretches the shoulders & tones the legs.
limbs are up in the Cervical spondylosis Legs should be straight
Sarva - all Helps to overcome varicose veins, piles,
Sarvangasana air inverted and 8 Matsyasana Supine Cultural Neck injury While supporting the body, elbows 2-3
Anga - Limbs hernia, constipation & menstrual disorders.
body rests on the Heart related should be close to each other
Therapeutic for asthma, infertility &
shoulders ailments. While bringing the legs down, care
sinusitis.
Lower back pain should be taken not to raise the head
Helps to relieve stress & calm the mind.
 Maintaining
Name of Asana Meaning Justification Count Complementary Posture Type Category Benefits Contraindications Key Points Final Pose
(minutes)
Stretches & stimulates muscles of the belly,
Recent abdominal or Press the elbows on the ground and
front/back of the neck, upper back &
thoracic surgery raise the torso up.
between the ribs
Serious lower-back or Give a nice backward stretch for dorsal
In final pose, body Stimulates organs of the belly & throat
Matsyasana Matsya - Fish 6 Sarvangasana Supine Cultural neck injury and cervical spine 1
resembles a fish A traditional text states that Matsyasana is
Cervical spondylosis At final posture, crown of the head,
the ‘destroyer of all diseases'
High blood pressure both the knees & elbows should rest on
Good for diabetes, asthmatics & other
Constipation the floor
respiratory problems.
Keeps spine flexible Makes the knees straight
Stretches & stimulates the back & shoulder Walk back making the trunk erect
muscles, spinal joints & lumbar nerves Spinal problem While coming back, take care not to
In final pose, body
Halasana Hala - Plough 8 Cakrasana Supine Cultural Enhances blood flow to the neck Cardiac problem raise the head 1
resembles a plough
Stimulates abdominal organs Hypertension Make sure that perfect balance is
Activates thyroid gland achieved before the arms are releasing
Reduces stress & fatigue support to trunk
Bring the heels closer to the buttocks
Stretches the chest & lungs
At final posture, legs & hands stretch
In final pose, the Strengthens arms & wrists, legs, buttocks,
upward
Cakrasana Cakra - Wheel body resembles a 4 Halasana Supine Cultural abdomen & spine Any kind of diseases 0.5
While coming back, first rest the head
circular wheel Stimulates all parts of the body
on the ground, then the back & then
Brings flexibility to the spine
the buttocks