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Sun Salutation or Surya Namaskar
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Tones up the digestive system by the alternate stretching and compression of abdominal organs.
It activates digestion and gets rid of constipation and dyspepsia.Strengthens abdominal muscles.
Thoroughly ventilates the lungs, and oxygenates the blood.
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Ardha Kati Cakrasana (Lateral Arc Posture)
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BENEFITS: This gives a good lateral bending to the spine and helps in keeping the flexible and healthy. Also improves the liver function. |
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Trikonasana (Triangle position)
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BENEFITS: Strengthens the calf and thigh muscles; removes back-pain and corrects hunch-back. Useful to correcting flat foot.
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Parivrtta Trikonasana (Crossed Triangle posture)
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BENEFITS: Gives a good rotational movement to the spine. Corrects spinal deformities.Vitalizes the kidneys. |
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Parsva Konasana (Lateral angle posture)
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BENEFITS: Expand the chest; the defects of the thigh are removed; cures back-pain and helps in overcoming constipation by stimulating the intestinal peristalsis. |
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Ardha Cakrasana (Half-wheel posture)
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BENEFITS: Makes the spine flexible. Stimulates the spinal nerves; promotes
circulation of blood into the head. |
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Pada Hastasana (Forward - Bend posture)
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BENEFITS: Makes the spine flexible; helps to remove back pain. Strengthens the thigh. Helpful in preventing constipation. Corrects menstrual problems in women. |
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Hamsana (Swan position)
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BENEFITS: Makes the wrists flexible and the arms stronger. Improves digestion. Helps to clear constipation. Activates the pancreas. |
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Mayurasana (Peacock posture)
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BENEFITS: Beneficial for all stomach disorders. Tones up abdomen, strengthens the forearms, wrists and elbows. Prevents accumulation of gas. Vitalizes the endocrine in the abdomen.
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Vajrasana (The Ankle posture)
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BENEFITS: A meditative posture as we can sit comfortable for a long time with erect spine. Useful in cases of varicose veins; mobilizes stiff ankles and knees. |
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Sasankasana (Moon Posture)
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BENEFITS: This vitalizes the organs in the abdomen and pelvis and tones up the nervous system especially the lumbosacral nerves. Help in cases of seminal weakness. This can be performed more easily than Yogamudra (5, 3, 4) with the same benefits. |
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Supta-Vajrasana (The Supine Vajrasana)
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BENEFITS: Activates and tones up the large group of nerves which arise in the lower lumbar region and pass through the buttocks down the back of the thighs. Good for mobilizing hips, ankles and lower back. |
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Pascimatanasana (Posterior stretching)
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BENEFITS: Pascimatanasana stimulates the nerves of the spinal column through extreme flexion of spine. Stimulates the gastric fire. Fat in the abdomen is reduced. Other abdominal organs like liver, pancreas and intestines are also rendered active. Helps to remove constipation.It can be made use of for rousing spiritual forces, normally lying dormant at the base of the spine. |
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Ustrasana (Camel posture)
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BENEFITS: Makes the spine flexible. Increases blood-flow to the brain. Good for back problems. |
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Padmasana (Lotus posture)
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BENEFITS: This meditative posture is the most popular one. Keeps the awareness, makes a comfortable posture so that one can sit for a long time. Reduces the fat around the thighs. |
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Vakrasana (Twist posture)
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BENEFITS: Lateral twist obtained in this asana has the same benefits as Ardha Matsyendrasana |
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Ardha Matsyendrasana (The Half-Twist posture)
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BENEFITS: This lateral twist makes the spine elastic. All the spinal nerves are toned up. Helps to cure constipation and dyspepsia. A useful posture for diabetes and kidney troubles. Abdominal girth is reduced. |
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Bhujangasana (Serpent posture)
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BENEFITS:Helps in keeping the dorsal spine elastic and strong. Backache due to overstrain can be relieved. Helps in considerable reduction of the abdominal fat. Useful Asana for Bronchitis, Asthma and Cervical spondylosis. |
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Salabhasana (Locust Posture)
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BENEFITS: Relieves constipation and tones up the kidneys. Muscles of the hips and the lumbar region and toned up |
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Makarasana (Crocodile Posture)
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BENEFITS: This relaxation posture is useful for many ailments caused by tensions like high B. P., insomnia etc. |
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Dhanurasana (Bow Posture)
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BENEFITS: Removes gastro-intestinal disorders. Digestion improves. Helps in slimming the body and abdomen. A good stimulating posture for the back limbs. |
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Sarvangasana (Stand-on-Shoulder Posture)
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BENEFITS: Maintains the thyroid healthy which in turn keeps the body active and healthy. Beneficially influences the Pelvic organs, both active and healthy. Beneficially influences the various veins, piles, hernia and menstrual disorders. Persons with cervical spondylosis should not do this asana. |
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Matsyasana (Fish Pose)
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BENEFITS: The benefits of Sarvanganasana are enhanced when it is followed by Matsyasana. Specially good for Diabetes, Asthma patients and people threatened with other lung diseases. |
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Halasana (Plough Posture)
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BENEFITS: The muscles of the back, the spinal joints and the lumbar nerves are fully stretched, thus promoting their health. Neck region receives plenty of blood supply and the nerves are toned up. Also contributes to the health of the thyroid glands. Spine becomes elastic. |
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Cakrasana (Wheel Posture)
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BENEFITS: Builds a flexible back. Stimulates the nerves of the spine; one of the powerful back-bending postures. |
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Sirsasana (Stand-on-Hand Posture)
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BENEFITS: Due to improved circulation to the brain the whole nervous system becomes healthy. Memory power gets improved. Endocrine glands such as the pituitary, and the thyroid get revitalized. Helpful in hernia. Seminar weakness can be cured. Improves concentration power remarkably.Caution: Those having running ears, heart trouble, high blood pressure and weak eye capillaries should not practice Sirsasana. |
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Pavana Muktasana
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BENEFITS: The movements coupled with the posture of the body in Pavana Muktasana help to remove the gaseous accumulations in the stomach, increases digestive power and removes the constipation. |
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Savasana (Corpse Pose)
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BENEFITS: One of the most powerful tools in controlling large number of diseases caused by tension such as high B.P., Insomnia etc. It is very helpful for calming down the mind leading to meditation. |
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