This document provides information on various yoga poses (asanas) and their benefits for women's mental health and well-being. It describes poses like Surya Namaskar, Shavasana, Tadasana, Vrikshasana, Veerbhadrasana, Halasana, Sarvangasana, Matsyasana, Setubandhasana, Bhujangasana, Dhanurasana, Shashankasana, Paschimottanasana, Yoga Mudrasana, Badhakonasana, Ardha Matsyendrasana and concludes with information on Yoga Nidra. The document emphasizes that these poses help reduce stress, anxiety

1. YOGA
FOR WOMEN’S MENTAL HEALTH & WELL-BEING

2. ASANAS
For Holistic Upliftment of mind, body & soul.

5. SURYANAMASKAR
Benefits of Surya Namaskar
◦ 1, in Surya Namaskara a deep rhythmic deep breathing process is
synchronized with each movement which completely empties the lungs
of all stale gases and refills them with clean, fresh , oxygenated air.
◦ Oxygen content of the blood is improved thereby improving the vitality,
oxygenation of cells and tissues of the body and brain.
◦ The 12 movements are designed to systematically stretch the spine and
compresses to the maximum extent, stimulating circulation.
◦ It stimulates the Hypothalamus which also regulates the Pitutary action.
◦ It also maintains the pineal gland.
1. Aum Mitraya Namah
2. Aum Ravayre Namah
3. Aum Suryaya Namah
4. Aum Bhanave Namah
5. Aum Khagaya Namah
6. Aum Pushne Namah
7. Aum Hiranyagarbhaya
Namah
8. Aum Marichaye Namah
9. Aum Adityaya Namah
10. Aum Savitre Namah
11. Aum Arkaya Namah
12. Aum Bhaskaraya Namah

7. Shavasana
Benefits of Shavasana
◦ Shavasana unites the mind, body, emotions and spiritual aspects of the
self together.
◦ It relieves physical and mental fatigue and soothes the sympathetic
nervous system.
◦ It brings deep meditative state-state of rest, which may help in the repair
of tissue and in releasing stress.
◦ Calms the mind and improves the mental health.
Shavasana, the corpse pose is
a yogic relaxation pose. The
name comes from the sanskrit
words Shava meaning “corpse”
and Asana meaning
“posture”. Shavasana is the
simplest and the main
relaxation pose used in yoga.
It is usually performed at the
beginning and at the end of
yoga practices. It is also used
as a resting pose between
other yoga asanas.

9. Tadasana
Benefits of Tadasana
◦ Gives a good stretch to the arms, chest, abdomen, spine and the legs.
◦ It creates a sense of physical and mental balance.
◦ Makes your spine more aligned.
◦ This Asana brings stability and improves concentration power.
Tadasana, Samasthiti, or
Mountain Pose is an asana.
Sanskrit: ताडासन; Tada –
Mountain, Asana – Posture;
Pronounced As – tah-DAHS-anna
This asana is like the base or the
foundation of all asanas to follow
or from which most of the
standing other asanas emerge.
The standing poses require the
lower limbs to remain invoked
and controlled at all times so
that injuries or hyperextension
(of the knee joints) are avoided
while other muscle groups are
adequately switched on.

11. Tadasana
Benefits of Vrikshasana
◦ It changes you emotionally.
◦ Helps fight bad moods daily.
◦ Reduces anxiety, mental stress.
◦ Cools you down and help curb your panic habits.
◦ Increases your concentration power.
Vriksha - Tree; Asana -
Posture or Pose
The asana is pronounced
as VRIK-shAH-sana
This posture replicates the
graceful, steady stance of a
tree. Unlike most yoga
poses, the Tree Pose
requires keeping our eyes
open in order to maintain
body balance.

13. Veerbhadrasana
Benefits of Veerbhadrasana
◦ This pose offers a unique opportunity to practice finding where you can
allow excess tensions to dissolve as you continue to hold what needs to
be held for stability and integrity within the pose.
Veerbhadrasana literally
means ‘the warrior pose’ in
Sanskrit.

15. Halasana
Benefits of Halasana
◦ As the Asana calms and relaxes the nerves, brain and heart thereby the
nervous system is rejuvenated which relaxes and energises us.
◦ The weight is on the shoulders and the chin touches the collar bone while
stretching the back of the neck, thus thyroxine is produced leading to
homeostasis and a healthy body.
◦ Stimulates the abdominal organs and thyroid gland.
Halasana or Plow Pose is an
asana. Sanskrit: हलासन;
Hala – Plow, Asana –
Posture; Pronounced As –
hah-LAHS-anna

17. SarvangasanaBenefits of Sarvangasana
◦ Sarvangasana help your organs get their dose of better oxygen and
nutrients. This is helps in better functioning of many vital body
parts.
◦ Sarvangasana nourish the thyroid glands which decrease the stress
level of the body through releasing endorphins into the blood
stream.
◦ It helps reliving the stress and anxiety through the release of feel
good hormones.
◦ Due to this inverted posture now your has to work less to provide
oxygenated blood to those organs which were hard to reach, which
helps in relieving stress on the heart.
◦ Through the increase blood flow towards the brain.
Sarvangasana (Sanskrit:
सर्ााङ्गासन; sarvāṅgāsana) or
Shoulderstand, or more fully
Salamba Sarvangasana (Su
pported Shoulder stand)

19. Matsyasana
Benefits of Matsyasana
◦ Instigates nutrient absorptions,
◦ Stretches the chest and neck areas and releases tension in the shoulders
and neck.
◦ Relieves respiratory problems as it encourages the right kind of breathing
◦ Tones the pituitary, parathyroid and pineal gland.
Matsyasana (Sanskrit: म
त्स्यासन; Matsyāsana) or Fish
pose is a reclining back-
bending asana in hatha
yoga

21. Setubandhasana
Benefits of Setubandhasana
◦ Relaxes whole body
◦ Calms the brain
◦ Reduces anxiety
◦ Strengthens legs, neck and chest
◦ Helps alleviate menstrual pain and symptoms of menopause.
◦ The lungs are opened up and thyroid problems are reduced.
Setu Bandha Sarvangasana or
bridge pose is a common
posture or asana. Sanskrit:
सेतुबन्धासन; Setu – Bridge,
Bandha – Bind/Lock, Asana –
Pose/Posture; Pronounced as
SAY-tuh-bun-DHAHS-ana.
This asana gets its name from
the Sanskrit words ‘Setu’, which
means bridge, ‘Bandha’, which
means lock, and ‘Asana’, which
means pose. This pose resembles
the structure of a bridge, and
therefore, it is named as such.
This pose stretches your back,
neck, and chest and relaxes your
body.

23. Bhujangasana
Benefits of Bhujangasana
◦ Effective in overcoming of stress and anxiety. The adrenal glands situated
on top of kidneys receives a good massage and so are encouraged to
work more efficiently.
◦ The hormones of this gland are good for mind and body and relieves
from tension.
◦ Strengthen your spine. Good for menstrual cycle.
Bhujangasana (Sanskrit:
भुजङ्गासन; Bhujaṅgāsana) or
Cobra Pose is a reclining
back-bending asana in
hatha yoga and modern
yoga as exercise.

25. Dhanurasana
Benefits of Dhanurasana
◦ Encourages gentle massaging of the internal organs.
◦ Eases breathing.
◦ Reduces stress, worries and tensions.
◦ Gives moments of peace and serenity.
◦ Directly works on the solar plexus at the navel region and stimulates the
functioning of vital internal organs.
Dhanurasana (Sanskrit: धनु
रासन; Dhanurāsana), Bow
pose, is a backbending
asana in hatha yoga

27. Shashankasana
Benefits of Shashankasana
◦ Improves blood supply to head and therefore nourishes the eyes and
all brain functions.
◦ Helps to relieve fatigue and promotes concentration, relieves anxiety
and depression.
◦ Abdominal breathing gently massages the digestive organs. Shashankasana or the
“Hare Pose” is so called as
the asana resembles a hare
in the final position.

30. Paschimottanasana
Benefits of Paschimottanasana
◦ Encourages Introspection and Calms the Nervous System.
◦ Fully Stretches the Backside
◦ Stimulates and Tones the Internal Organs
◦ Cools the Body and Calms the Mind
Paschimottanasana
happens to be a Sanskrit
word which is also referred
to as the ‘Seated Forward
Bend Pose’ in English. This
classical Hatha Yoga pose
showers a practitioner with
loads of benefits and is one
of the most effective poses
for an entire body stretch.

32. Yoga Mudrasana
Benefits of Yoga Mudrasana
◦ Yoga Mudrasana brings flexibility to the back, spine and the hips.
◦ This asana tones all organs in the abdomen.
◦ It helps to relieve constipation and improves digestion.
◦ It activates the Manipuraka Chakra which helps to improve the general
energy level of a person.
Yoga Mudrasana or the
Psychic Union Pose is
generally classified as an
asana, even though the
name suggests that it is a
mudra. Yoga
Mudrasana may be a little
difficult for beginners, but
when practiced can give
great flexibility to the back
and the hips.

34. Badhakonasana
Benefits of Badhakonasana
◦ A good stretch for the inner thighs, groins and knees, improving flexibility
in the groin and hip region
◦ Helps in intestine and bowel movement
◦ Removes fatigue from long hours of standing and walking
◦ Offers relief from menstrual discomfort and menopause symptoms
◦ Helps in smooth delivery if practiced regularly until late pregnancy
Badha = Bound or
Restrained, Kona = Angle, Asana =
Pose or Posture
This pose is pronounced as BAH-
dah-cone-AHS-ana
The posture is named
Badhakonasana because of the way
it is carried out – both the feet
tucked close to the groin, clasped
tightly with the hands as though
tied or bound together in a
particular angle. It is also popularly
known as the Butterfly Pose
because of the movement of the
legs during the posture, giving the
appearance of a butterfly flapping
its wings. The posture is also
sometimes known as the Cobbler
Pose as it resembles the sitting
position of a cobbler at work.

36. Ardha
Matsyendrasana
Benefits of Ardha Matsyendrasana
◦ Stimulates the liver and kidneys
◦ Stretches the shoulders, hips, and neck
◦ Energizes the spine
◦ Stimulates the digestive fire in the belly
◦ Relieves menstrual discomfort, fatigue, sciatica, and backache
◦ Therapeutic for asthma and infertility
◦ Traditional texts say that Ardha Matsyendrasana increases appetite,
destroys most deadly diseases, and awakens kundalini.
Ardha
Matsyendrasana (ARE-dah
MOT-see-en-DRAHS-anna)
ardha =
half · Matsyendra = king of
the fish (matsya =
fish indra = ruler), a
legendary teacher of yoga

39. Yoga Nidra
Yoga nidra (Sanskrit: योग
ननद्रा) or yogic sleep is a
state of consciousness
between waking and
sleeping, like the "going-to-
sleep" stage, typically
induced by a guided
meditation. There is
evidence that yoga
nidra helps to relieve stress.

42. PRIYANKA
KHAGWAL
M.A Yogic Science
With an experience of almost
a decade in the field of Yoga,
wellness and spirituality,
Priyanka is a certified Yoga
trainer and specialises in
medical Yoga.
With her interventions, she
has provided relief to many
patients with their regular
medication. She believes very
strongly in mindfulness and
teaches the same to
everyone.