Yoga asanas

1. Prayer
ॐ सह नाववतु ।
सह नौ भुनक्तु ।
सह वीर्यं करवावहै ।
तेजस्वि नावधीतमस्तु मा ववविषावहै ।
ॐ शास्वतिः शास्वतिः शास्वतिः ॥
Om Saha Naav[au]-Avatu |
Saha Nau Bhunaktu |
Saha Viiryam Karavaavahai |
Tejasvi Naav[au]-Adhiitam-Astu Maa
Vidvissaavahai |
Om Shaantih Shaantih Shaantih ||
Meaning:
1: Om, Together may we two Move (in our
Studies, the Teacher and the Student),
2: Together may we two Relish (our Studies, the
Teacher and the Student),
3: Together may we perform (our Studies)
with Vigour (with deep Concentration),
4: May what has been Studied by us be filled
with the Brilliance (of Understanding, leading to
Knowledge); May it Not give rise
to Hostility (due to lack of Understanding),
5: Om Peace, Peace, Peace.

2. Kapalabhati
The word kapalbhati is made up of two
words, kapal meaning skull ( here skull
includes all the organs under the skull too )
and bhati means shining, illuminating. Due to
the process, the organs under the skull
mainly the brain and the small brain are
influenced in a good manner. Hence the
word is used in that way.
It's best known to strengthen the functions
of the liver and kidneys. The benefits of
kapalbhati pranayama also include energizing
your nerves, gaining control over your
mental strength, causing hair growth, and
detoxifying your skin. Moreover, the
kapalbhati breathing benefits also include
soothing sinus and asthma.

3. Suryanamaskar
Benefits of Surya Namaskar:
Helps with weight loss.
Strengthens muscles and joints.
Improved complexion.
Ensures a better functioning
digestive system.
Helps combat insomnia.
Ensures regular menstrual cycle.
Useful in treatment of frozen
shoulders.
Spinal cord and abdominal muscles
are stretched.

5. Tadasana
Tadasana (from the Sanskrit words “tada”
meaning “mountain,” and “asana” meaning
“pose”) is a basic yoga pose where the yogi
plants their feet on the ground as their body
stands firm and straight.
Benefits of Tadasana
It improves posture, opens up the chest
and lengthens the spine
Gently strengthens the thighs, buttock and
leg muscles
It is also beneficial in increasing awareness
and concentration
Reduces flat feet and relieves sciatica
Releases tension from the face

6. Katichakrasana
The Kati Chakrasana literally means rotation of
the waist. The literal meaning goes as follows:
Kati = waist
Chakra = wheel or circular rotation
Asana = posture or pose
Benefits of Kati Chakrasana:
Helps to remove lethargy.
Improves the flexibility of the spine and waist.
Strengthens the spine and waist
Good for relieving constipation.
Opens up the neck and shoulders.
Provides a stretch in different muscles of arm,
abdomen and legs.
Helps to relive back pain.

7. Ushatrasana
Ustrasana is a deep backward bend from a
kneeling position; the completed pose has the
hands on the heels. The backs of the feet may
be flat on the floor, or the toes may be tucked
under for a slightly less strong backbend.
Benefits of Camel Pose:
Reduces fat on thighs.
Opens up the hips, stretching deep hip flexors.
Stretches and strengthens the shoulders and
back.
Expands the abdominal region, improving
digestion and elimination.
Improves posture.
Opens the chest, improving respiration.
Loosens up the vertebrae.
Relieves lower back pain.

8. Sasakasana
The word Sasaksana originates from a
Sanskrit word ‘Sasaka’ which means ‘rabbit’
and the word ‘asana’ means ‘posture or
position’. This exercise is an instant stress
removal technique to get rid of excess stress
that body has experienced.
Benefits Of Sasakasana:
This is the best way to relieve mental
irritation, depression, and excessive stress.
Keeping your mind calm at all time is very
necessary and Sasaksana helps you do that.
For achieving proper and effective results,
perform this posture for longer periods of
time. After doing this yoga exercise, your
mind will become calm and composed.

9. Vakarasana
Vakrasana is a simplified form of Ardhamatsyendrasana.
For many people who cannot perform or practice
Ardhamatsyendrasana, Vakrasana is prescribed for them.
Through practice of Vakrasana, gradually
Ardhamatsyendrasana
posture can be achieved.
Benefits of Vakrasana:
Increases the elasticity of the spine and tones the spinal nerves.
Stretches the muscles.
Helps to get relief in stiffness of vertebrae.
Massages the abdominal organs.
Reduces belly fat.
Regulates the secretion of digestive juices useful for different
digestive disorders.
Loosens the hip joints, relieving stiffness.
Flab on the lateral side of the abdomen gets reduced.
Specifically stimulates Navel chakra or Manipur chakra.
Kundalini Shakti is sublimated.
Benefits are similar as of Ardhamatsyendrasana.

10. Dhanurasana
Dhanurasana or bow pose is a complete Yoga
Asana that helps to strengthen the back and
abdominal muscles. The health benefits may
include enhancing blood circulation,
adjusting hunched back and body posture,
managing diabetes, digestive ailments and
chest ailments, etc.
Dhanurasana strengthens the spine and the
back. This asana removes constipation and
cures dyspepsia, rheumatism, and
gastrointestinal disorder. The pancreas and
the adrenal glands are toned, balancing their
secretions. Dhanurasana improves the
posture of the practitioner.

11. Makarasana
Crocodile Pose (Makarasana) is a beginner yoga
pose that relaxes the whole body and helps relieve
pain related to other yoga poses or other activities.
By lying on your stomach with your chest and
shoulders rest, you let go of tension in the lower
back and open up your chest and shoulders. This
pose is a great way to relieve stress.
Makarasana or “Crocodile Pose” is a deeply
restorative pose that helps relax your nervous
system and strengthens the muscles in your back.
Makarasana offers deep relaxation for your
shoulders and spine.
It can treat asthma and any lung-related issues.
It helps in curing slip disc, spondylitis, and sciatica.
The asana stretches the hip muscles.
It relaxes your body completely and keeps you
rejuvenated.

12. Viparit karani
The name comes from the sanskrit words
विपरीत viparīta, "inverted" or "reversed", and
करणी karaṇī, "a. Particular type of practice.
Practicing a few minutes of Viparita Karani
can help reduce pressure on the lower back,
as well as relieving feelings of heaviness and
fatigue in the feet, legs and hips. For those
who suffer with swollen ankles and feet, this
posture can be a great way to reduce the
swelling and discomfort.

13. Halasana
Halasana (Sanskrit: हलासन; IAST: halāsana)
or Plough pose is an inverted asana in hatha
yoga and modern yoga as exercise. Its
variations include Karnapidasana with the
knees by the ears, and Supta Konasana with
the feet wide apart.
Halasana stretches your spine and stretches,
strengthens, and tones your back muscles. It
helps prevent and relieve tightness in your
neck, shoulders, and back. The pose also
strengthens your shoulders, arms, and legs.
Practicing Halasana enhances flexibility,
which improves muscle and joint mobility

14. Saral Matsyasana
Lay flat on the back. With the support of your
hands keep the top of your head on the mat.
Neck, upper back, and shoulders will be lifted
from the ground. Relax your hands at the
side of your body. Breathe normally and keep
your toes stretched out.
Relieves tension in your neck, throat, and
shoulders. Stretches and tones the front of
your neck and your abdominals. Stretches
and stimulates the organs of your belly and
throat. Strengthens your upper back and the
back of your neck.

15. Shavasana
“Sava” or “shava” refers to a corpse, while
“asana” means posture or pose. Therefore,
Savasana is commonly known as the corpse
pose. It is a relaxing position practised at the
end of the yoga session where the body is
kept still in a supine position (lying on the
back facing upwards).
Savasana (Corpse Pose) is much more than a
moment's rest at the end of a yoga class.
Calms central nervous system, aiding the
digestive and immune systems.
Calms the mind and reduces stress.
Reduces headache, fatigue and anxiety.
Helps lower blood pressure.
Promotes spiritual awakening and awareness
of higher consciousness.

16. Pranayama
Anulom Vilom
Anulom Vilom is one of the core breathing
exercises in yoga, and it is also known as
Alternate Nostril Breathing. It involves conscious
breath regulation by inhaling through one
nostril while keeping the other closed. The
breath is retained for a short while, and then
exhaled out through the other nostril.
As you gain more awareness and control over
your breathing, you may find that it has an
immediate calming effect.
There are many potential benefits. Some
specific claims are backed by research, but some
have not been fully studied.
Practicing Anulom Vilom breathing first thing in
the morning may help you start your day in a
better place. In the evening, it can also serve as
a relaxation method to promote better sleep.
There’s also evidence that alternate nostril
breathing can benefit your brain as well as
your respiratory and cardiovascular systems. It’s
shown to reduce stress, too. These are changes
that can affect every aspect of your health and
well-being.

17. Dhayana
Dhyana is a Sanskrit word meaning "meditation." It
is derived from the root words, dhi, meaning
“receptacle” or “the mind”; and yana, meaning
“moving” or “going.” An alternate root
word, dhyai, means "to think of.“
Dhyan regulates and controls electrical and
chemical activities in the brain, heart rhythm, blood
pressure, skin’s capacity of resistance and many
such functions inside the body. It is an active
hypometabolic condition. Psychologists call Dhyan a
state of "relaxed attention".
benefits of Dhyan :
1. A feeling of tranquility and freedom in daily life,
2. Reduction in psychological disorders like anxiety,
tiredness and depression etc.,
3. Relief from various pains, such as headache, joint
pains etc.,
4. Very beneficial in insomnia;
5. Infinite patience, and increase in affection and
sympathy for others
6. Growth in devotion and belief in the Supreme
Being and
7. A stronger urges and aptitude for service and
cooperation in social life.

18. Prayer
It is said in ancient yogic texts that when chanted thrice, the om shanti mantra
can invoke spiritual peace and tranquility within ourselves. The number ‘three’
signifies the threefold effect this mantra has on our body, mind, and speech.
Another interpretation states how chanting om shanti three times can help us
attain peace on the three levels of consciousness—when we are awake, when
we are asleep, and when we are dreaming.
Om shanti shanti shanti or om shanti alone, are considered to be effective
prayers when practicing yoga or meditation, as they help us reach out to the
Divine for spiritual peace and protection from the world around us.

19. Prayer
• It is said in ancient yogic texts that when
chanted thrice, the om shanti mantra can
invoke spiritual peace and tranquility within
ourselves. The number ‘three’ signifies the
threefold effect this mantra has on our body,
mind, and speech.
• Another interpretation states how chanting
om shanti three times can help us attain
peace on the three levels of consciousness—
when we are awake, when we are asleep, and
when we are dreaming.
• Om shanti shanti shanti or om shanti alone,
are considered to be effective prayers when
practicing yoga or meditation, as they help us
reach out to the Divine for spiritual peace and
protection from the world around us.