Sarvangasana or Shoulder Stand

‘Sarv’ means all, ‘anga’ means part of a body, and ‘asana’ is posture. As the name indicates, Sarvangasana influences the functioning of all parts of your body. This asana is highly beneficial in maintaining the mental and physical health and is also referred as ‘Queen of asanas’.

Benefits

• Stimulates the thyroid and parathyroid glands and normalizes their functions.
• Strengthens the arms and shoulders and keeps the spine flexible.
• Nourishes the brain with more blood.
• Stretches the heart muscles by returning more venous blood to the heart.
• Brings relief from constipation, indigestion and varicose veins.

Contraindications

Pregnancy, Menstruation, High blood pressure, Heart problem, Glaucoma, slip disc, spondylosis, neck pain and acute thyroid problem.

Paschimottanasana

Paschim = west; uttana = stretched out; asana = pose.

Benefits

• Stretches lower back, hamstrings and hips.
• Massages and tones the abdominal and pelvic organs.
• Tones the shoulders.

Bhujangasana (Cobra Pose)

Resembles a serpent with its hood raised. Cobra pose is a reclining back-bending yoga postures

Benefits

• Tones the abdomen.
• Strengthens the entire back and shoulders.
• Improves flexibility of the upper and middle back.
• Expands the chest.
• Reduces fatigue and stress.

Contraindications

Pregnant, have fractured ribs or wrists, or recently underwent abdominal surgeries, such as for hernia and Carpel Tunnel Syndrome.

Dhanurasana

Dhanurasana has been named after the shape the body takes while performing it – that of a bow. Dhanu means bow;

Dhanurasana encourages a powerful stretch along the front of the body and a deep opening at the heart centre, which helps you cultivate an attitude of fearlessness and grace.

Benefits

• Strengthens the back and abdominal muscles.
• Stimulates the reproductive organs.
• Tones the leg and arm muscles.
• Adds greater flexibility to the back.
• Relieves menstrual discomfort and constipation.

Contraindications

High or low blood pressure, Hernia, Neck injury, Pain in the lower back, Headache migraine, Recent abdominal surgery, Ladies should avoid practicing this yoga pose during pregnancy.

Ardha Matsyendrasana

Ardha = half; Matsyendra = king of the fish; Matsya = fish; Indra = ruler.

Benefits

• Best asana for Diabetes Mellitus.
• It strengthens and tones abdominal organs.
• The pose energizes and stretches the spine.
• Open your shoulders, hips, and neck.
• Increase the flexibility in your spine and hips.
• It also cleanses your internal organs.
• It will improve digestionas well as elimination of the wastes.

Savasana (Corpse Pose)

Allows the body to absorb and integrate the benefits of your practice into your muscle memory, mind, and nervous system. It allows the physical body (heart rate, blood pressure, etc) and the nervous system to return to baseline.

It is a position of rest and relaxation and is usually practiced towards the end of a yoga session.

Benefits

• This posture brings a deep, meditative state of rest, which may help in the repair of tissues and cells, and in releasing stress. It also gives time for the yoga workout to sink in at a deeper level.
• This posture leaves you in a state of rejuvenation. It is the perfect way to end a yoga session, particularly if it has been a fast-paced one.
• It helps reduce blood pressure, anxiety, and insomnia.