Shashank Asana /Hare Pose

Shashankasana - Hare Pose

The name comes from the Sanskrit words शाश Shash, "hare", and asana (आसन, āsana) meaning "pose"

Enhances the health of both male and female reproductive organs.

Release the stress from spinal vertebrae. Helpful in getting rid of constipation.

Leads to the well functioning of adrenal glands.

Stretches the back muscles making them stronger.

Avoid this pose if knees are injured.

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Ustrasana / Camel Pose

Ustrasana - Camel Pose

The name comes from the Sanskrit words उष्ट्र Uṣṭra, "camel", and asana (आसन, āsana) meaning "pose"

A different (standing) pose is given the name Ushtrasana in the 19th century Sritattvanidhi. The modern pose is described in the 20th century by two of Krishnamacharya's pupils, Pattabhi Jois in his Ashtanga Vinyasa Yoga, and B. K. S. Iyengar in his Light on Yoga.

Stretching deep hip flexors.

Stretches and strengthens the shoulders and back.

Reduces fat on thighs.

Expands the abdominal region, improving digestion, respiration.

Opens the chest.

Loosens up the vertebrae.

Avoid this pose if one is suffering from severe low back pain. If the knees, shoulders, are injured. Pain in thighs.

Stomach issues and aches, cervical.

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Paschimottanasana / Seated Forward Bend Pose

Paschimottanasana - Seated Forward Bend Pose

The name comes from the Sanskrit words paschima (पश्चिम, paścima) meaning "west" or "the back of the body"; uttana (उत्तान, uttāna) meaning "intense stretch" or "straight" or "extended" and asana (आसन, āsana) meaning "pose"

The pose is described in the 15th-century Hatha Yoga Pradipika, chapter 1.

Calms the brain and helps relieve mild depression. 

Helps relieve the symptoms of menopause. 

Relieves anxiety, fatigue, headache.

Stretches the spine, shoulders, hamstrings, and groins.

Stimulates the liver and kidneys.

Avoid this pose if one is suffering from severe low back pain. If the knees are injured. Not to be practiced by pregnant women.

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Janu Shrishasana/Head to Knee Pose

Janu Shirshasana - Head to Knee Pose

The name comes from the Sanskrit words janu (जानु, jānu) meaning "knee", shirsha (शीर्ष, śīrṣa) meaning "head", and āsana (आसन) meaning "pose".

The pose is a modern one, first seen in the 20th century. It is described in Krishnamacharya's 1934 Yoga Makaranda, and in the works of his pupils

Stretches the spine, shoulders, hamstrings, and groins.

Stimulates the liver and kidneys.

Calms the brain and helps relieve mild depression. 

Helps relieve the symptoms of menopause. Relieves anxiety, fatigue, headache.

Avoid this pose if one is suffering from severe low back pain. If the knees are injured.

Not to be practiced by pregnant women.

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Naukasana / Boat Pose

Naukasana - Boat Pose

The name comes from the Sanskrit words नाव nava meaning "boat" , and आसन āsana, "pose".

The pose is illustrated in the 19th century Sritattvanidhi under the name Naukāsana, also meaning boat pose.

It strengthens the abdominal muscles,It improves the health of all organs in the abdomen especially the liver, pancreas and kidneys.

It helps in regulating blood flow at sugar level.

It gives strength to the muscles of the arms, thighs and shoulders, leg, pelvic and back muscles. 

Avoid practicing if the person is suffering from back, shoulder injury.

Practice under guidance if you've been through any heart surgery, attacks, high BP, cervical, leg injury.

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Kandharasana / Shoulder Pose

Kandharasana - Shoulder Pose

The name comes from the Sanskrit कंधा "kandha" means Shoulder, and आसन āsana, "pose". Also known as Support Bridge Pose.

An asana that is great for both men and women. Helps in increasing and betterment of sex life and fertility percentage.

It gives strength to back, shoulders.

Gives strength to the leg, pelvic and back muscles. It makes the wrist strong.

People suffering from back, shoulder injury, should avoid this asana.

Practice under guidance if you've been through any heart surgery, attacks, high BP, cervical, leg injury.

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Vipreet Naukasana / Inverted Boat Pose

Vipreet Naukasana - Inverted Boat Pose

The name comes from the Sanskrit विपरीत "vipreet" means Inverted, नौका "nauka" which means "boat", and आसन āsana, "pose".

It gives strength to back, shoulders.

The internal organs are stimulated and the body’s acid-base balance is regulated. Kidney function is stimulated. 

Gives strength to the leg, pelvic and back muscles.

People suffering from back, shoulder injury, should avoid this asana.

Practice under guidance and don't hold the pose for long, retaining breath in case if you have been through any heart surgery, attacks, high BP.

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Shalabhasana / Locust Pose

Shalabhasana - Locust Pose

The name comes from the Sanskrit शलभा "shalabh" which means "grasshopper" or "locust", and आसन āsana, "pose".

The pose is not found in the medieval hatha yoga texts. It is described independently in Swami Vishnudevananda's 1960 Complete Illustrated Book of Yoga in the Sivananda Yoga tradition, and by B. K. S. Iyengar in his 1966 Light on Yoga, implying that it may have older origins.

It gives strength to back, shoulders, arms forearms.

Balances the Manipura Chakra. 

The internal organs are stimulated and the body’s acid-base balance is regulated. Kidney function is stimulated. 

Gives strength to the leg, pelvic and back muscles.

Encourages good posture and a slim figure.

People suffering from back, shoulder injury, and arthritis should avoid this asana.

Practice under guidance and don't hold the pose for long, retaining breath in case if you have been through any heart surgery, attacks, asthma attacks, high BP, glaucoma.

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Dhanurasana / Bow Pose

Dhanurasana - Bow Pose

Sanskrit words धनुर (dhanur) meaning "bow", and आसन āsana, "pose".

A similar pose named Nyubjasana, "the face-down asana", is described and illustrated in the 19th century  Sritattvanidhi.

It gives strength to back, shoulders, arms forearms.

Helps in good stretch and strengthens the chest, abdomen, shoulders and lungs.

It is said to open up the lungs and heart and improvise their functioning capacity.

It releases the stress in your system

Improves blood circulation.

People suffering from back, shoulder injury should avoid this asana.

Practice under guidance in case if you have been through any heart surgery, attacks, asthma attacks, high BP.

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Bhujangasana / Cobra Pose

Bhujangasana - Cobra Pose

The name comes from the Sanskrit words भुजङ्ग bhujaṅga, "snake" or "cobra" and आसन āsana, "posture" or "seat", from the resemblance to a cobra with its hood raised.

 In the 19th century Sritattvanidhi, the pose is named Sarpasana, which similarly means Serpent Pose.

It gives strength to back, shoulders, arms forearms.

It's a good remedy for sciatica

Helps in giving a good stretch and strengthens the chest, abdomen, shoulders and lungs.

It is said to open up the lungs and heart and improvise their functioning capacity

It helps in toning up the lower abdomen and its organs.

It stimulates the urinary, reproductive and digestive organs

It releases the stress in your system

Improves blood circulation.

People suffering from back, shoulder injury should avoid this asana.

Practice under guidance in case if you have been through any heart surgery, attacks, asthma attacks, high BP.

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Natrajasana / Dancer's Pose

Natrajasana - Dancer's Pose.

The name comes from the Sanskrit words नट nata meaning "dancer", राज raja meaning "king", āsana (आसन) meaning "pose".

Nataraja is one of the names given to the Hindu God Shiva in his form as the cosmic dancer.

The pose is depicted in 13th - 18th century Bharatnatyam dance statues of the Eastern Gopuram, Nataraja Temple, Chidambaram; some 20 different asanas are depicted, implying according to Ananda Bhavanani both an early origin for these poses and a cultural interchange between mediaeval hatha yoga and dance.

Practicing this asana gives strength to your chest, ankles, hips, and legs.

Improves balance and stability in the legs.

It gives your groin, abdominal organs, and thighs a good stretch.

Do not practice this asana if you have an injury in your knee or lower back.And any injury in the leg, avoid the Asana.

Anyone suffering from low blood pressure, arthritis, do under guidance.

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Vrikshasana / Tree Pose

"To Begin with, till how to end it"

Vrikshasana - Tree pose.

The name comes from the Sanskrit words vṛkṣa (वृक्ष) meaning "tree", and āsana (आसन) meaning "pose".

A 7th-century stone carving in Mahabalipuram appears to contain a figure standing on one leg, perhaps indicating that a pose similar to vrikshasana was in use at that time.

Improves balance and stability in the legs.

On a metaphysical level, helps one to achieve balance in other aspects of life.

Strengthens the ligaments and tendon of the feet.

Strengthens and tones the entire standing leg, up to the buttocks.

Do not practice this asana if you have an injury in your knee or lower back.And any injury in the leg, avoid the Asana.

Anyone suffering from Arthritis, do under guidance.

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Ardha Chandrasan / Half Moon Pose

Ardha Chandrasan - Half Moon pose.

The name derives from Sanskrit,

Ardha means Half, Chandra means Moon,Asana means pose.

It is a balancing pose,helps to maintain a sense of balance.

It helps to develop the sense of equilibrium as the entire weight is supported on one leg.

It strengthens the muscles of the leg, foot and ankle. Makes the back flexible, strong and helps to calm the body, improves the focus.

Do not practice this asana if you have an injury in your knee or lower back.And any injury in the leg, hamstrings, avoid the Asana.

Anyone suffering from heart issues, high BP, Arthritis, do under guidance.

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Eka pada pranamasana / One legged prayer pose

Eka pada pranamasana - One legged prayer pose.

The name derives from Sanskrit,

Eka means one, Pada means foot, Pranama means prayer and Asana means pose.

Eka Pada Pranamasana is a balancing pose,the practitioner to maintain a sense of balance and equilibrium.

It helps to develop the sense of equilibrium as the entire weight is supported on one leg.

It strengthens the muscles of the leg, foot and ankle. 

It improves function of kidney and liver.

Do not practice this asana if you have an injury in your knee or lower back.

Anyone suffering from heart issues, high BP, Arthritis, avoid this asana. 

And any injury in the leg, hamstrings, lower back.

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Ardha Baddha Padmottanasana / Half Bound Lotus Forward Bend Pose.

Ardha Baddha Padmottanasana - Half Bound Lotus Forward Bend Pose.

The name derives from Sanskrit Ardha-Half, Baddha-Bound, Padma- Lotus, Uttana-Intense stretch Asana- Pose.

It improves balance, focus, and mental health.

It strengthens the hips, hamstrings, and shoulders.

It helps to strengthen and tone your leg muscles.

It opens up the muscles of your chest and shoulders and improves the functioning of your respiratory system.

It stimulates your abdominal organs like liver and spleen.

Do not practice this asana if you have an injury in your knee or lower back.

Anyone suffering from heart issues, high BP, Arthritis, avoid this asana. 

And any injury in the leg, hamstrings, lower back, shoulders.

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Garudasana / Eagle Pose

Garudasana - Eagle Pose

The name comes from the Sanskrit words garuda (गरुड) meaning "eagle", and asana (आसन) meaning "pose".

In Hindu mythology, Garuda is known as the king of birds. He is the vahana (mount) of the God Vishnu and is eager to help humanity fight against demons. The word is usually rendered into English as "eagle", though the name literally means "devourer", because Garuda was originally identified with the "all-consuming fire of the sun's rays".

A one-legged balancing pose named Garudasana but closer to Vrikshasana is described and illustrated in the 19th century Sritattvanidhi.

Strengthens and stretches the ankles and calves. Stretches the thighs, hips, shoulders, and upper back. Improves concentration. Improves sense of balance.

People with leg, knee, back injuries. Ankle and Shoulder issue should avoid practicing this asana.

Those who are suffering with low blood pressure issue make sure do under guidance or avoid this pose.

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Parivrtta Parsvakonasana / Revolved Side Angle.

Parivrtta Parsvakonasana - Revolved Side Angle.

The name comes from the Sanskrit words parivrtta meaning "revolved", parsva meaning "side or flank", kona meaning "angle", and asana meaning "pose".

It involves using many essential muscle groups: legs, ankles, groin, chest, lungs, shoulders, spine, and the abdomen.

Improves Balance and focus.

One of the best hip opening asana.

After every practice one can feel reduction in stress in the shoulder and knees. 

It helps in muscle flexibility. One of the best asana for back stretch. Strengthens the hands,back,quadriceps, knees, ankles.

People with high blood pressure, heart issues, any surgery in hips, legs, back, or have any injury should avoid this.

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Utthita Parsvakonasana / Extended Side Angle

Utthita Parsvakonasana - Extended Side Angle 

The name comes from the Sanskrit words utthita meaning "extended", parsva meaning "side or flank", kona meaning "angle", and asana meaning "pose".

It involves using many essential muscle groups: legs, ankles, groin, chest, lungs, shoulders, spine, and the abdomen.

It helps in muscle flexibility.

One of the best asana for back stretch and increases the strength eventually.

After every practice one can feel reduction in stress in the shoulder and knees. 

Strengthens the quadriceps, knees, ankles.

Improves Balance and focus.

One of the best hip opening asana.

People with high blood pressure, heart issues, any surgery in hips, legs, back, or have any injury should avoid this.

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Utthita Trikonasana / Extended Triangle Pose

Utthita Trikonasana - Extended Traingle Pose.

The name comes from the Sanskrit words utthita (उत्थित),

"extended", trikoṇa (त्रिकोण) "triangle", and āsana (आसन) "posture" or "seat".

Different schools of yoga have slightly different views about what trikonasana is and how it should be performed. (Iyengar Yoga, Ashtanga Vinyasa Yoga, Kripalu Yoga, Sivananda Yoga and Bikram Yoga)

It stretches the spine and trunk. 

Tones the spinal nerves, makes body flexible specially the hips, spine and legs, and improves circulation.

It also corrects minor deformities in the legs.

Improves function of the digestive organs.

People with high blood pressure should keep their palms on their hips. 

 Those with hyperextension of the knees should not lock the knees and should try to engage the calf muscles. 

For those with any neck injuries,do not turn your head to look up, look in front.

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Triyaka Kati Chakrasan/ The Swaying Waist Rotation Pose

Tiryaka Kati Chakrasana - The Swaying Waist Rotation Pose.

The Name comes from Sanskrit,

 Tiryaka means "oblique", Kati means "waist", Chakra means a "wheel", and Asana means "pose"

This pose can be integrated as a warm up exercise. As an individual asana it is practiced and beneficial too.

It strengthens the hips, shoulders and back muscles and removes fat round the waist. 

It is good for back stretch and relieves pain in upper and lower back.

It makes the muscles around the ribs flexible.

People suffering from any injury of the hips, ribs, back or the shoulders or have had any surgery of these body parts should avoid it.

Pregnant Women should avoid this asana.

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Kati Chakrasan/ Spinal Twist Pose

Kati chakrasana - "Spinal Twist Pose" Or "Waist Rotation Pose"

The name comes from the Sanskrit kati, meaning “waist”; chakra, meaning “wheel” or “circular rotation”; and asana, which means “pose” or “posture.”

Traditionally, kati chakrasana is believed to activate and balance the manipura chakra.

It helps in free flow of energy in the whole body, keeps mind and body relaxed, stimulation of nervous system. It improves the cardiovascular health.

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Virabhadrasana / Warrior Poses

Virabhadrasana - Warrior Poses

The warrior's name is in turn from the Sanskrit वीर Vira "hero" and भद्र Bhadra "friend".Ancient cave rock sculptures in the Ellora Caves, specifically cave 16 and cave 29,show a warrior-Shiva figure in a pose somewhat resembling Virabhadrāsana while conquering demons or wooing his consort Parvati.

Here we're describing warrior pose 1,2, and 3. All three poses can be entered from a standing position, tadasana, and in 1& 2 we have to continue jumping or stepping the feet wide apart.

Warrior 1 - the hips are turned to face the front foot, front foot is turned outwards the back foot is turned halfway inwards. The body sinks down into a lunge until the front knee is bent to a right angle, the back leg remain straight, and the whole back foot sole on the floor. The arms are stretched straight upwards, the back is slightly arched, and the gaze is directed upwards.

Warrior 2 - The body remains facing forward, so the hips remain in line with the feet, the body sinks down into a lunge until the front knee is bent at a right angle, and the arms are extended fully with the palms down, at shoulder level. 

Warrior 3 - The trunk is turned fully to face the front foot, with the arms extended straight forwards, the gaze straight forwards, the trunk horizontal and one leg stretched back and also horizontal.

These poses strengthen lower back, legs, arms, ankle, shoulders, calves, thighs.All three poses are hip openers.It gives mindfulness, calms the body and increase the stamina for the standing poses.

People suffering from heart issues, high BP, extreme stomach issues, back issues, any hip, leg, and back surgery should avoid. 

Pregnant Women should practice these under guidance in the second and third trimester.

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Utkatasana / Chair Pose

Utkatasana- Chair Pose

The name comes from the Sanskrit words utkaṭa (उत्कट) meaning "wild, frightening, above the usual, intense, gigantic, furious, or heavy", and āsana (आसन) meaning "pose".

The modern chair-like pose is said to originate with Krishnamacharya. 

Sitting in a chair may sound very easy and comfortable. But sitting in an imaginary chair might be a little challenging!

The spine, hips and chest muscles gets strong. Strengthens the lower back and torso. Balances the whole body and increase the concentration level. 

People with chronic knee pain, arthritis, sprained your ankle; any knee problem or damaged ligaments; headache or insomnia avoid this asana.

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Uttanasana / Standing Forward Bend

Uttanasana

The name comes from the Sanskrit words उत्तान uttāna, "intense stretch";and आसन; āsana, "pose".

Standing Forward Bend,with variants such as Padhastasana.

The benefits of the asana are, stretches the back of the legs, the hips and spine. Strengthens the legs, thighs and knees.

Balances the overall nervous system and calms the mind. And improve the digestive system.

People suffering from leg injury, back injury, hip surgery or any of the issues in the concern body parts avoid this asana.

Pregnant Women should avoid it as well.

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Dwikonasana / The dual angle pose

Dwikonasana

The dual angle pose or Two angle pose द्वि (Dwi) means dual. It comes from the Sanskrit root द्व (dva),कोणा (Kona) means angle.

It is a intermediate level standing shoulder stretch yoga pose that improves the flexibility of the shoulder joints, strengthens the upper arms.

Wrist joints and finger joints gets flexible, dexterity of the arms. Hip Joints and Spine gets toned which is beneficial in sciatica, and backache.

Makes the muscles of upper chest strong, improves the function of the respiratory system.

It helps in reducing the belly fat and it's believed that it helps in toning up and increasing the breast size.

Pregnant Women, People with back issues, hip issues, any surgery of concerned body parts should avoid this asana.

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Parsvottanasana / Pyramid Pose

Parsvottanasana, otherwise known as Intense side stretch pose and Pyramid pose, is a standing pose with a forward bend.

Its Sanskrit name, “Parsvottanasana” comes from four words: “Parsva” — meaning “side” or “flank” “Ut” — meaning “intense” “Tan” — meaning “to stretch”

The benefits of the Asana are, it stretches the legs, hips, spine, shoulders and wrists. Strengthens the legs and core. Improves balance and digestion. Calms the mind.

Avoid folding lower than you can with a straight spine. Avoid if you have back or shoulder injuries, and avoid moving deep in the pose.

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Utthita Hasta Padangusthasan/ Extended Hand Foot Pose

Utthita Hasta Padangusthasana 

 The Name is dervied from Sanskrit "Utthita" Extended, "Hasta" Hand, "Pada" Foot to "Angushtha" Big Toe, "Asana" Pose.

It is a challenging and invigorating posture that stretches and strengthens while calming the mind and improving focus.

Benefits of the Asana are: 

Stretches hamstrings and hips.

Stretches the inner leg line (adductors).

Strengthens the back and arm muscles.

Improves sense of balance.

Calms mind and improves focus.

People suffering from leg injury, back injury, or any surgery of legs,hips, back, shoulders, hands should avoid this asana.

P.S. Newbie can take help of strap to hold the foot while balancing or take support of the wall.

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Padhast Asan / Hand Under Foot

Padhast Asana - 

Padahastasana’ widely known as ‘Hand Under Foot Pose’ is an intense forward bend and falls under the category of inverted yoga postures.

It has great health effects on the body. It strengthens the knees and thighs.

It gives a deep stretch to hamstrings, calves, back of thighs and lower back,and the entire legs including knees and ankles.

The yoga pose shows wonderful results with physical and mental disposition.

It is beneficial in weight loss, reducing belly fat, improving flexibility, thyroid and spinal health.

P.S. It is imperative that the legs remain straight and should not bend at knees within this posture. As many suffer from a great deal of inflexibility in the legs, back and hips, this can be a very difficult posture in the beginning.

You may rest your hands gently upon your ankles or thighs, or as far as you are able to stretch downwards without bending your knees, and gradually with practice attain the full pose.

However, if someone have knocking knees just micro bend the knees while practicing the Asana.

If someone is suffering from backache, leg injury, knee pain, cervical they should avoid doing this pose.

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