This document provides descriptions and benefits of various yoga poses (asanas). It describes poses such as Bhadrasana, Padmasana, Siddhasana, Shavasana, Mayurasana, Paschimottanasana, Matsyendrasana, Dhanurasana, Uttan Koormasana, Kukkutasana, Koormasana, Veerasana, Gomukhasana, Swastikasana, and Simhasana. For each pose, it explains how to perform the pose and what physiological and health benefits it provides, such as toning muscles, improving digestion and circulation, and regulating hormone secretions.

1. Asana
• Asana is the first part of hatha yoga. In raja yoga,
asana refers to the sitting position, but in hatha
yoga it means something else.
• Asana is a specific position which opens the
energy channels and psychic centers.
• Prior to everything, asana is spoken of as the first
part of hatha yoga.Having done asana one gets
steadiness (firmness) of body and
mind,diseaselessness and lightness (flexibility) of
the limbs.

2. BHADRASANA (gracious pose)
• Place the ankles below the genitals on the sides
by the perineum, left ankle on the left (side) right
ankle on the right (side).
• These asana positions are for advanced
practitioners and those with very supple ankles.
• Bhadrasana spontaneously induces moola
bandha and tones the reproductive organs,
alleviating ailments pertaining to those organs.
• The benefits of bhadrasana are similar to those
of padmasana,siddhasana and vajrasana.

4. PADMASANA (lotus pose)
• Place the right foot on the left thigh and the
left foot on the right thigh
• Before attempting padmasana, the legs,
ankles and knees have to be very flexible.
• The legs should be warmed and loosened by
some of the pawanmuktasana exercises, i.e.
knee rotation,crow walking, butterfly, etc.

6. • Padmasana is the ‘destroyer of disease.’
• It brings about changes in the metabolic
structure and brain patterns and this helps
create balance in the whole system.
• Like siddhasana, it also presses and stimulates
the acupuncture meridians of the stomach,
gallbladder, spleen, kidneys and liver.
• Perfect functioning of these organs is essential
for good health.

7. SIDDHASANA (adept’s pose)
• Press the perineum with the heel of one foot,
place the other foot on top of the genitals.
• Having done this, rest the chin on to the chest.
Remaining still and steady, with the senses
controlled, gaze steadily into the eyebrow
center; it breaks open the door to liberation.
This is called siddhasana.

9. • mental fluctuations cease,
• inner consciousness blooms
• the body metabolism alters.
• The brain waves, inner body temperature and skin
resistance undergo tremendous changes
• Siddhasana prevents nervous depression from
occurring during meditation,
• as it stops the blood pressure from falling too low,
• regulates the production of the male hormone
testosterone,
• maintain the inner body temperature.

10. SHAVASANA (corpse pose)
• Lying flat on the ground with the face upwards, in
the manner of a dead body, is shavasana.
• It removes tiredness and enables the mind (and
whole body) to relax.
• Its effects influence the physical as well as the
psychological structure.
• It is very useful in yogic management of high
blood pressure, peptic ulcer, anxiety, hysteria,
cancer and all psychosomatic diseases and
neuroses

12. MAYURASANA (peacock pose)
• Lie on the stomach, placing both hands on the
ground (under the body) and the elbows at the
sides of the navel. Raise the body high,
keeping it like a stick.
• This is called the peacock pose by the
exponents of yoga.

14. • Mayurasana purifies the blood, alleviates constipation,
flatulence, indigestion, dyspepsia and chronic gastritis. It
stimulates the liver, kidneys and gallbladder. Diabetic
patients who are able to perform it can quickly improve
their condition.
• When mayurasana is practiced the heart is massaged, the
circulation is improved and metabolism is stimulated.
• The endocrine glands are regulated and their secretions are
harmonized.
• The back muscles and spinal column are strengthened and
• in fact, muscles all over the body are strengthened.
• Mayurasana invigorates the entire system.

15. PASCHIMOTTANASANA (back
stretching pose)
• Stretching the legs (in front) on the ground,
like a stick; bending forward,holding the toes
with both hands and placing the forehead on
the knees, is called paschimottanasana.

17. • The back, shoulder, arm and leg muscles are toned by
stretching them in a relaxed manner without straining.
• The visceral organs are massaged, in particular the
pancreas, spleen, kidney, liver, reproductive organs, the
adrenal glands and abdominal muscles.
• Therefore, it is very useful in the yogic management of
digestive disorders, especially diabetes, constipation,
flatulence, and loss of appetite.
• The reproductive organs are toned and sexual
disorders can be relieved.
• Women can utilize this asana to regulate the menstrual
cycle.

18. MATSYENDRASANA (spinal twist
pose)
• Place the right foot at the base of the left
thigh, the left foot at the side of the right
knee.
• Take hold of the left foot with the right hand,
pass the left arm behind the waist and remain
with the body turned.

20. • It stimulates the pancreas, liver, spleen, kidneys,
stomach and ascending and descending colons.
• It is useful in the treatment of diabetes, constipation,
dyspepsia and urinary problems.
• It tones the nerve roots, and adjusts and realigns the
vertebral column.
• The back muscles are pulled and stretched in a
different direction than usual and this relieves
• them of tension.
• Matsyendrasana is, therefore, recommended in cases
of lumbago, rheumatism and slipped disc.

21. DHANURASANA (bow pose)
• Holding the toes with the hands, pull them up
to the ears as if drawing a bow. This is called
dhanurasana.

22. • Dhanurasana is very important for stimulating the solar plexus.
• It regulates the digestive, eliminatory and reproductive organs.
• It massages the liver and pancreas and is thus very useful for yogic
management of diabetes.
• The kidneys are stimulated and the whole alimentary canal is toned
• By lying on the diaphragm with the arms stretched back, the heart is given
a gentle massage and, because thechest is fully expanded in this posture,
• dhanurasana is useful in the treatment of various chest ailments.
• It stimulates and regulates the endocrine glands, particularly the thyroid
and adrenal glands, and it induces production of cortisone.
• The backward bend of the spine adjusts the vertebral column,
straightening a hunched back and drooping shoulders.
• It is also recommended for treating certain types of rheumatism.
• Dhanurasana helps to regulate the menstrual cycle and also to correct
female infertility,

23. UTTAN KOORMASANA (stretching
tortoise pose)
• Lie in shavasana.
• Bring the knees up to the chest and do
padmasana.
• Push the right arm between the right calf
muscle and thigh, up past the elbow, and the
left arm between the left calf muscle and
thigh, up past the elbow.

25. • Uttankoormasana tones the nervous system
and induces relaxation.
• It is particularly recommended for people who
suffer from nervous disorders and for those
who become angry easily, as it regulates the
adrenal glands.
• Uttankoormasana also stimulates digestion
and appetite.

26. KUKKUTASANA (cockerel pose)
• Assuming padmasana, insert the hands
between the thighs and calves, planting them
(the hands) firmly on the ground, raise the
body in the air. This is kukkutasana.

27. • This asana is said to be useful in the process of
awakening kundalini.
• It strengthens the arm and shoulder muscles
and gives the sensation of levitation.

28. KOORMASANA (tortoise pose)s
• Press the anus firmly with the ankles in the
opposite direction and sit wellpoised.

29. • This asana is very good for straightening a
curved spine.
• Those people suffering from lack of energy,
sexual and urinary disorders, etc. can practice
koormasana to help rectify these problems.

30. VEERASANA (hero’s pose)
• Sit on the left heel, bend the right knee and
place the foot beside the left knee.
• Place the right elbow on the right knee and
the palm against the right cheek.
• The left hand should be placed on the left
knee.
• Close the eyes and concentrate on the breath.
• Hold the position for a minute or two.

32. • Veerasana stabilizes the energy flow to the
reproductive organs and enables control of
the sexual energy.
• It increases willpower and strengthens the
body.
• As in the other sitting positions, specific nadis
in the legs which are connected to the sex
glands, sex organs and associated brain
centers are stimulated.

33. GOMUKHASANA (cow’s face pose)
• Place the right ankle next to the left buttock
and the left (ankle) next to the right (buttock).
• This is gomukhasana and it resembles the face
of the cow.

35. • Gomukhasana tones the muscles and nerves
around the shoulders and the cardiac plexus.
• The nadis in the legs are squeezed and the
nadis connected with the reproductive organs
and glands are also influenced, thus regulating
the hormonal secretions.

36. SWASTIKASANA (auspicious pose)
• Placing both soles (of the feet) on the inner
side of the thighs, sitting equipoised with a
straight body. This is called swastika (asana).

37. • The sciatic nerve is gently massaged in this
posture, thereby influencing the lumbar
region.
• The abdominal muscles are also influenced
and the inner body temperature is affected.

38. SIMHASANA (lion pose)
• Keep the left foot under the right buttock so that the heel presses
the right side of the perineum, or in women it will press the right
side of the vagina.
• Place the right foot in the same manner, pressing the opposite side
of the perineum or vagina, so that the feet cross each other.
• For this position the feet and ankles need to be very flexible.
• Place the palms of the hands on the knees and spread the fingers
apart.
• Bend the head forward into semi-jalandhara bandha and focus the
eyes on the nose tip in nasikagra drishti.
• Open the mouth wide and extend the tongue as far as possible.

40. • Simhasana is useful for alleviating numerous
throat, mouth, nose and even ear diseases.