BENEFITS OF THE TWELVE BASIC YOGA ASANAS

HEADSTAND/SIRSHASANA

• Strengthens the respiratory and circulatory systems

• Improves disorders of the eyes, ears, nose and throat; improves eyesight and hearing

• Relieves varicose veins

• Relieves kidney problems and constipation

• Relieves pressure on the lumbar and sacral areas of the lower back

• Encourages deep exhalation, removing toxins from the lungs

• Increases hair growth through increased circulation to the scalp

• Stimulates the pineal and pituitary glands, revitalising the entire mind and body

• Aligns the spine

• Increases circulation to the brain, improving memory, concentration, and intellectual capacity

• Counteracts nervous disorders and anxiety

• Improves quality of sleep

• Increases confidence

SHOULDERSTAND/SARVANGASANA

• Prevents kidney disease, bone disease and muscle weakness

• Keeps the neck and spine strong and elastic

• Relieves varicose veins

• Massages the heart

• Strengthens the throat and thoracic regions

• Removes mental sluggishness

• Cures insomnia and depression

• Improves quality of sleep

• Helps painful menstruation and gynaecological disorders

• Purifies the blood and improves circulation

• Regulates the thyroid gland in the throat. The thyroid regulates: metabolism and heat production, protein synthesis, heart rate and blood pressure, calcium levels in blood and tissues

PLOUGH/HALASANA

• Stretches the spinal muscles and ligaments and opens up the spinal discs, rejuvenating the entire spine

• Nourishes the spinal nerves

• Relieves and prevents back and neck arthritis and stiffness

• Releases tension from the cervical region of the spine

• Strengthens the muscles of the back, shoulders and arms

• Massages the internal organs

• Relieves indigestion and constipation

• Stimulates the liver and spleen

• Reduces obesity

• Relieves insomnia

• Relieves constipation and indigestion

FISH/MATSYASANA

• Removes stiffness from the cervical, thoracic and lumbar regions of the back, bringing increased blood supply to these parts

• Massages the neck and shoulders

• Corrects round shoulders

• Increases lung capacity

• Relieves asthma

• Stimulates and massages the parathyroid glands in the back of the neck, which helps prevent tooth decay and increases bone strength and plasticity

• Stimulates and tones the pituitary and pineal glands

• Regulates moods and calms the emotions

• Relieves asthma

• Strengthens and cleanses the respiratory system

• Keeps the spine supple

SITTING FORWARD BEND/PASCHIMOTTASANA

• Reduces excess weight in the waist area

• Reduces enlargement of the liver and spleen

• Massages, stimulates, and tones the digestive organs, increasing digestive power

• Massages the kidneys, liver, and pancreas

• Regulates the functions of the pancreas, which control carbohydrate metabolism and blood sugar levels

• Regulates the intestines and increases peristalsis

• Invigorates the entire nervous system

• Stretches all the muscles in the back of the body

• Increases flexibility in the hip joints

• Alleviates disorders of the urino-genital system

COBRA/BHUJANGASANA

• Increases flexibility of the spine, relieving curvature of the spine

• Relieves asthma and other respiratory problems

• Tones and massages the deep and superficial muscles of the back

• Invigorates the nerves and muscles of the spine

• Relieves lumbago and lower back pain

• Tones abdominal viscera

• Tones the ovaries and uterus in women, relieving menstrual problems

• Tones the adrenal glands

• Relieves constipation

• Relieves backache caused by overwork or long hours of standing

LOCUST/SALABHASANA

• Relieves sluggish digestion

• Strengthens the abdominal walls

• Massages the pancreas, liver and kidneys

• Increases the blood supply to the neck and throat

• Increases flexibility in the cervical region of the neck

• Strengthens the muscles of the upper back

• Relieves lower back pain and sciatica

• Stimulates digestion

BOW/DHANURASANA

• Increases flexibility of the entire spine

• Invigorates and massages the digestive organs

• Removes abdominal fat

• Relieves constipation, dyspepsia and gastro-intestinal disorders

• Regulates the pancreas, aiding those suffering from diabetes

• Strengthens the abdominal muscles

• Strengthens the respiratory system and relieves asthma

• Prevents rheumatism of the legs, knee joints, and hands

• Massages the back muscles

• Keeps the spine elastic

• Improves blood circulation

HALF SPINAL TWIST/ARDHA MATSYENDRASANA

• Rotates spine, keeping it elastic

• Relieves lumbago and rheumatism of the back and hips

• Tones and stimulates the sympathetic nervous system

• Increases circulation

• Stimulates the liver and the large intestine

• Tones the gall bladder, spleen and kidneys

• Massages the digestive organs

• Relieves constipation and indigestion

• Regulates the secretion of adrenalin and bile

• Relieves asthma

• Strengthens the deep muscles of the back

• Corrects stooping shoulders, bent back and poor posture

CROW/KAKASANA

• Strengthens the arms, wrists and shoulders

• Increases breathing capacity

• Stretches the fingers, wrists and forearms

• Increases the power of concentration

• Removes sluggishness

• Promotes mental and physical balance

STANDING FORWARD BEND/PADA HASTASANA

• Increases the length of the spine

• Mobilises the joints, making the spine elastic

• Invigorates the entire nervous system

• Stretches the hamstrings

• Increases blood supply to the brain

• Removes excess weight from the waist

• Makes the body feel light

• Relieves constipation

• Tones the spinal nerves

• Relieves sciatica and low back pain

TRIANGLE/TRIKONASANA

• Tones the spinal nerves and abdominal organs

• Increases peristalsis of the digestive tract

• Promotes hip flexibility

• Relieves nervous depression

• Stimulates the appetite

• Strengthens the pelvic area

• Reduces excess weight from the waist