Asanas (postures) meaning and benefits

Sitting postures

Vajrasana (THUNDERBOLT POSE)
Meaning: Vajra refers to diamond. Also the weapon of "Indra" known as vajrayudha. This asana strengthens the backbone. By practicing vajrasana one can get the strength of the diamond. Hence this is known as vajrasana.

Benefits

• It strengthens the spinal cord.
• One of the meditative asana
• Remedy for arthritis.
• It improves concentration.
• It helps to overcome flat foot.

Suptha Vajrasana (SLEEPING THUNDERBOLT POSE)
Meaning: "suptha" refers to laying or sleeping position. This is the sleeping position of vajrasana. Hence the name is suptha vajrasana.

Benefits

• It improves flexibility of spinal cord.
• It helps to overcome backache.
• It helps to overcome sleeplessness.
• It improves the function of heart and brain.
• Helps to overcome hip joint and knee joint pain
• Helps to overcome kneepan
• It improves breathing capacity.

Contraindication:
This posture should not be practiced by people suffering from neck problems; sciatica; slipped disc etc.

Paschimottanasana (BACK STRETCHING POSTURE)

Benefits

• It kindles the gastric fire.
• It makes the belly lean.
• Overcome wrinkles and grey hair.
• It helps to awaken kundalini sakti.
• It helps to overcome indigestion and other digestive disorders.
• It helps to overcome constipation.
• It helps to strengthen the spinal cord.
• It helps to reduce overweight.
• It strengthens the nervous system.
• It helps to overcome sleeplessness.
• Remedy for diabetes.
• It strengthens hip joints.
• It helps to overcome menstrual problems.
• Remedy for backache.
• It improves the functioning capacity of heart.

Contraindication:
People who suffer from slipped disc, sciatica or hernia should not practice this posture.

Purvottanasana (BRIDGE POSE)
Meaning: purva means east or anterior side of the body. This asana uplifts the energy towards the east or anterior side of the body. Hence the name is purvottanasana.

Benefits

• Counter asana for paschimottanasana.
• It helps to overcome backache.
• It strengthens the spinal cord.
• It improves body balance.
• It reduces overweight.
• Remedy for arthritis.
• It relieves neck pain.
• It improves digestion power.
• It Overcome excretory problems.
• It removes stiffness in the shoulder joints.
• It strengthens the arms.
• It improves concentration.

Contraindication:
This posture should not be practiced by those with high blood pressure, heart disease, cervical spondylosis, hernia, stomach ulcer and week wrist etc.

Janusirsasana (HEAD TO KNEE POSE)
Meaning: janu means knees, sirsa means head. In the final position of this asana head will be placed over the knees. Hence the name is janusirsasana.

Benefits

• It helps to overcome arthritis.
• It helps to overcome sexual disorders.
• It helps to overcome diabetes.
• It helps to overcome menstrual disorders.
• It improves the functioning of excretory system.
• Remedy for psychosomatic disorders.
• It improves the functioning of liver and spleen.
• It strengthens the spinal cord.

Contraindication:
People who suffer from slipped disk, sciatica or hernia should not practice this posture.

Padmasana (LOTUS POSTURE)
Padma means Lotus. The final position of this asana resembles lotus. Therefore it is called padmasana.

Benefits

• One of the meditative posture.
• Useful practice for spiritual progress.
• It improves digestion power.
• It improves concentration.
• It makes the spinal cord erect.
• It strengthens the knee and ankle joints.
• It helps to awaken kundalini energy.
• Remedy for backache
• It improves the functioning of nervous system.

Contraindication:
Those who suffer from sciatica or weak, injure knees should not for form this posture.

Yoga mudrasana (PSYCHIC UNION POSE)
Meaning: Final position of this asana gives calmness to the body and mind. Hence the name is yogamudrasana.

Benefits

• It gives calmness to the body and mind.
• Expand the chest area.
• It strengthens the nervous system.
• It helps to overcome psychosomatic disorders.
• Remedy for scoliosis.
• It helps to overcome insomnia.
• It strengthens the lower back.
• It reduces the abdominal fat deposition.
• It helps to overcome impotence.
• It improves the functionality of liver, kidney, pancreas and spleen.
• It strengthens the joints.

Contraindication:
People with high blood pressure and those in the early post-operative or post-delivery period should not attempt this posture.

Matsyasana (FISH POSTURE)
Meaning: matsya means fish. Final position of this asana resembles fish. So it is called as matsyasana.

Benefits

• It improves the flexibility of spinal cord.
• It helps to overcome all kind of back-ache.
• It improves the functioning of the thyroid gland.
• It improves the functioning of heart.
• Remedy for arthritis.
• It helps to reduce over weight.
• It helps to overcome menstrual disorder.
• It helps to overcome neck pain.

Contraindication:
People who suffer from heart disease, peptic ulcer, hernia, back condition or any serious illness should not practice this asana.

Ustrasana (CAMEL POSTURE)
Meaning: ustra means camel. The final position of this asana resemble like a camel. So it is known as ustrasana.

Benefits

• Remedy for back ache.
• Expand the chest area.
• It improves lung capacity.
• It strengthens the shoulder, hip ankle joint.
• Remedy for arthritis.
• It improves the functioning of nerves system.

Contraindication:
People with severe back aliments such as lumbago should not attempt this asana without the guidance of a competent teacher.

Kapothasana (PIGEON POSTURE)
Meaning: kapotha means pigeon. Final position of this asana resembles a pigeon. Hence the name is kapothasana.

Benefits

• Remedy for cervical spondylitis.
• It strengthens the spinal cord.
• It improves the function of the nervous system.
• It helps to overcome arthritis.
• It helps to expend the chest area.
• It helps to overcome ENT disorders.
• It improves the functioning of thyroid gland.

Contraindication:
This posture should not be practiced by people suffering from neck problems; sciatica; slipped disc, wrist pain etc.

wastikasana (AUSPICIOUS POSTURE)
Meaning: swastika means auspicious. This makes everything good. Hence this practice is known as swastikasana.

Benefits

• One of the meditative asana
• It strengthens the spinal cord.
• It improves concentration.
• It strengthens the knee joint.
• It improves body balance.
• It improves breathing capacity.

Kraunchasana
Meaning: krauncha is the name of a bird. The final position of this asana resembles the bird krauncha. Hence the name is kraunchasana.

Benefits

• It improves the body balance.
• It helps to overcome flat foot.
• It reduces abdominal fat deposition.
• Remedy for menstrual disorders.
• It strengthens the knee and hip joints.
• It improves the flexibility of spinal cord.
• It strengthens the hamstring muscle.
• Remedy for sciatica pain.
• It relieves the stiffness on the shoulder joints.

Contraindication:
This asana should not be practiced by those who suffer from hernia, slipped disc, etc.

Bhakasana (CRANE POSE)
Meaning: bhaka means crane. The final position of this posture resembles standing crane. Hence the name is bhakasana.

Benefits

• This asana balance the nervous system.
• It strengthens the arms and wrists.
• It gives body balance.

Contraindication:
People with high blood pressure, heart disease should not attempt this posture.

Standing postures

Utthitha trikonasana (TRIANGLE POSTURE)
Meaning: utthitha means extended or stretched. "Tri" means three and kona means angle. Trikona means triangle. The pose of the asana resembles extended triangle. Hence the name is utthitha trikonasana.

Benefits

• It improves digestive capacity.
• It improves body balance.
• Remedy for diabetes.
• It overcomes indigestion.
• It improves the functioning of intra-abdominal organs.
• It strengthens the sciatica nerve.
• It helps to overcome constipation and pails.

Moordhasana (CROWN-BASED POSE)
Meaning: moordha means crown based pose. Hence this posture called moordhasana.

Benefits

• This asana helps in cases of low blood pressure.
• It balances the nervous system.
• Strengthens the neck muscle and brings a rich supply of blood to the brain.
• Help to overcome low backache.
• It gives the body balance.

Contraindication:
People with high blood pressure, slipped disc, severe asthma should not practice this asana.

Vrakshasana (TREE POSTURE)
Meaning: vraksha means tree. The final position this asana resembles standing tree. Hence the name is vrakshasana.

Benefits

• It improves the body balance.
• It strengthens the thigh muscles.
• It helps to overcome flat foot.
• It strengthens the knees.

Veerabhadrasana (VARIAR POSE)
Meaning: veerabhadra is one of the ganas of the lord shiva. Final posture of this asana resembles the standing position of viradhadra. Hence the name is veerabhadrasana.

Benefits

• It strengthens the body and mind.
• It improves the concentration.
• It strengthens the knee-joints.
• It helps to overcome psychosomatic disorders.
• It strengthens the hip joints.

Padangustasana
Meaning: pada means foot, angusta means big toe. In the final position one holds the big toes by hands. Hence the name is psdangustasana.

Benefits

• It improves the functioning of intra-abdominal organs.
• Remedy for sciatica pain.
• It reduces the belly.
• It strengthens the spinal cord.
• It improves the functioning of nervous system.
• Remedy for low backache.
• It overcomes diabetes.
• It improves breathing capacity.
• It improves body balance.
• It strengthens the shoulder joints.

Utthitha parsvakonasana (ETERNAL POSE)
Meaning: utthitha means extended. Parsva means side or flank, kona is angle. The final pose of this asana resembles the extended eternal angle. Hence the name is utthitha parsvakonasana.

Benefits

• It improves digestive capacity.
• It overcomes stiffness in joints.
• It improves concentration.
• Remedy for arthritis.
• It reduces body fat.
• It overcomes backache.
• It prevents abdominal hernia.
• It strengthens the nervous system.
• It improves breathing capacity.

Parshvothanasana
Meaning: parsva means side. Uttana means lifted or intense stretch. In the final position of this asana the side of the chest is stretched intensely. Hence the name is parshvottanasana.

Benefits

• It improves digestive capacity.
• It helps to overcome constipation.
• It strengthens the spinal cord.
• It helps to overcome scoliosis.
• It improves the functioning of liver, spleen and kidney.
• It helps to overcome vertigo.
• It improves body balance.
• It helps to expand chest area.
• It improves lung capacity.
• Remedy for giddiness.
• It helps to reduce back pain.
• It relieves neck pain.
• It helps to overcome arthritis.

Contraindication:
This asana should not be practiced by those who suffer from sciatica slipped disc; wrist pain etc. should not practice this posture.

Pavanamuktasana (ANTI RHEUMATIC POSTURE)
Pavana refers to air. By the practice of this asana the disorder caused by air (vata) can be relieved. Hence the name is pavanamuktasana.

Benefits

• It Help to overcome disorder caused by the imbalance of vatadosha
• It Useful practice to reduce all kinds of backache
• It helps to reduce arthritis
• It reduces overweight
• It Useful to menstrual problems
• Remedy for neck pain
• It improves the functioning of intra-abdominal organ
• It improves gas exchange in the lungs.

Jataraparivarthasana (STOMUCH ROTATING POSTURE)
Meaning: jatara means stomach; parivartha means rotating. This posture rotates the abdomen. Hence the name is jataraparivarthasana.

Benefits

• It improves peristaltic movement of the large intestine.
• It helps to overcome constipation.
• It helps to overcome stiffness of lower back.
• It improves the functioning of digestive system.
• Remedy for arthritis.
• It reduces overweight.
• It rejuvenates the functioning of inter-abdominal organs. Like liver, spleen, pancreas, kidneys.
• It strengthens the knees and hip joints.
• Remedy for diabetes.
• It helps to overcome menstrual disorders.
• Overcome neck pain.

Contraindication:
This asana should not be practiced by those who suffer from hernia , slipped disc, sciatica, peptic ulcer or any serious back problem especially arthritis of the neck.

Chakrasana (WHEEL POSTURE)
Meaning: chakra means a circle or a wheel. The final postion of this asana resembles a wheel. Hence the name is chakrasana.

Benefits

• It improves the flexibility of spinal cord.
• Remedy for back ache.
• It expands the chest area.
• It relieves the stiffness on the shoulder and neck.
• Overcome ENT problems.
• It strengthens the hip and knee joint.
• Remedy for coronary heart problems.

Contraindication:
Chakrasana should not be practised by people with any illness, weak wrists, weak back, during pregnancy or when feeling generally tired. The cautions for inverted postures apply.

Viparithakarani (INVERTED POSTURE)
Meaning: viparitha means reverse. In the final position of this mudra, the body will be placed in a reverse position. Hence the name is viparithakarani.

Benefits

• It improves digestive power.
• It Delays the aging process.
• It prevents premature death.
• Overcome wrinkles and grey hairs.
• It improves lung capacity.
• It overcomes varicose veins disorders.
• Remedy for arthritis.
• It helps to overcome backache.
• It rejuvenates the brain function.
• It strengthens the cervical area.
• It overcomes indigestion.
• It improves blood circulation through the body.
• Overcome respiratory problems.
• It strengthens the abdominal muscle.

Contraindication:
This asana should not be practiced by people suffering from, liver or spleen disorders, cervical spondylitis and it should be avoided during menstruation etc.

Halasana (PLOUGH POSE)
Meaning: hala means plough. Final position of this asana resembles the plough. Hence the name is halasana.

Benefits

• Overcome thyroid disorders.
• It improves the flexibility of the spinal cord.
• Remedy for backache.
• Overcome the congestion on the nasal passage.
• It improves lung capacity.
• It improves digestive capacity.
• It Improve the functioning of the intra-abdominal organs.
• It helps to overcome diabetes.
• It relieves constipation.

Contraindication:
This asana should not be practiced by those who suffer from hernia , slipped disc, sciatica or any serious back problem especially arthritis of the neck.

Salambha sarvangasana (SHOULDER STAND POSE)
Meaning: salambha means perpendicular, sarvanga means all organs. In the final position of this asana, all the body parts kept perpendicular to the ground. Hence the name is salambha sarvangasana.

Benefits

• It helps to overcome thyroid disorders.
• It rejuvenates the functioning of all the body organs.
• It Improve digestive power.
• It delays aging process.
• It improves lung capacity.
• Rejuvenate the brain functioning.
• Overcome sleeplessness.
• Improve blood circulation throughout the body.

Contraindication:
This asana should not be practiced by people suffering from, liver or spleen, cervical spondylitis and it should be avoided during menstruation etc.

Padma sarvangasana (SHOULDER STAND LOTUS POSE)
Meaning: Padma means lotus sarvanga means all organs. The final position of this posture resembles shoulder stand louts pose. Hence the name is Padma sarvangasana.

Benefits

• Help to overcome the piles disorder.
• It gives massage to the pelvic region and internal organs.
• It strengthens the leg muscle and improves the sense of balance.
• It strengthens the elbows.
• It improves the blood circulation.

Contraindication:
This asana who suffer from sciatica, injured knees, enlarged thyroid, cervical spondylitis, and slipped disc people should not practice this asana.

Bhujangasana (COBRA POSTURE)
Meaning: bhujanga means cobra. The final position of this asana resembles a hood of a snake.

Benefits

• It helps to awaken kundalini
• It Strengthen the spinal cord.
• It helps to overcome backache.
• It improves concentration.
• It Strengthen muscular skeleton system.
• It Expand the chest area.
• It helps to reduce over weight.
• It Strengthen the shoulder joints.
• It Improve the digestion.
• It Improve the lung capacity.
• It Strengthen the hip joints.

Contraindication:
People suffering from peptic ulcer, hernia, intestinal tuberculosis or hyperthyroidism should not practise this asana.

Shalabhasana (INSECTS POSE)
Meaning: shalaba means a "insects "(Locusts). The final position of this asana resembles locusts pose. Hence the name is shalabhasana.

Benefits

• It Improves the cursively of the spinal cord.
• It helps to overcome backache.
• Remedy for thigh and muscle catching.
• It improves concentration.
• It helps to overcome arthritis and joint pain.

Contraindication:
Should not be practised by people with a week heart, coronary thrombosis, peptic ulcer hernia and other such conditions are also advised not to practise this asana.

Dhanurasana (BOW POSTURE)
Meaning: Dhanu means "Bow". Final position of this asana resembles a bow. Hence the name is Dhanurasana.

Benefits

• It strengthens the spinal cord.
• It improves the lung capacity and respiratory system.
• It helps to overcome backache.
• It helps to overcome digestive disorders.
• Remedy for neck pain.
• It improves concentration.
• Remedy for arthritis.
• It helps to overcome metabolic disorders like diabetes.
• It expands the chest area.
• It improves the functioning of nervous system.
• It helps to overcome constipation.

Contraindication:
People who suffer from a weak heart, hernia, colitis, peptic or duodenal ulcers should not attempt this practise.

Nadisuddhi pranayama (ALTERNATE BREATH)
Meaning: nadi’s are the subtle channels present in our body. Suddhi means purification. This pranayama purifies the nadi’s. Hence the name is nadisuddhi pranayama.

Benefits

• It purifies the nadis
• It improves the function of nadi’s.
• It improves the memory power.
• Body becomes light.
• Overcome insomnia disorder.
• Increase the digestion power.
• Overcome the body weight.

Contraindication:
Nadi shodhana is not to be practised while suffering from colds, flu or fever etc.

Bhastrika (BELLOWS BREATH)
Meaning: bhastrika bellows of blacksmith. In this pranayama, one should exhale like bellows of blacksmith. Hence the name is bhastrka.

Benefits

• Bhastrika pranayama overcome vata, pitta and kapha disorders.
• Help to awaken kundalini.
• It purifies the nadis.
• It removes inflammation of the throat.
• It increases gastric fire.
• It helps to overcome the disease of lungs.
• It helps to rejuvenate the cells.

Contraindication:
Bhastrika should not be practised by people with high blood pressure, heart disease, hernia, gastric ulcer, stroke, epilepsy, retinal problems etc.

Bhramari (HUMMING BEE BREATH)
Meaning: bhramara means a black bee and this pranayama is so called because during exhalation a soft humming sound like that of a bee is performed. Hence the name is bhramari.

Benefits It gives cooling effect to mind.

Contraindication:
Bhramari should not be performed while lying down. People suffering from severe ear infections should not practise this pranayama.

Sithali (COOLING BREATH)
Meaning: sithali means cooling practice. This pranayama helps to cool the mind and body. Hence the name is sithali.

Benefits

• It cools and calms the body system.
• Help to overcome acidity.
• It overcomes anxiety.
• Overcome excessive hunger and thirst.
• Help to overcome depression.

Contraindication:
People suffering from low blood pressure, and generally, this pranayama should not be practised in winter or in cool climates.

Sheetkari pranayama (HISSING BREATH)
Meaning: sheetkari means hissing. The final position of this pranayama resembles hissing breath. Hence the name is sheetkari pranayama.

Benefits

• It cools the throughout body.
• It helps to overcome the respiratory disorders.
• It improves the digestion system.
• It improves the memory power.

Contraindication:
As for sheetali pranayama. Practitioners with sensitive teeth, missing teeth or dentures should not practice this pranayama.

Jalandhar bandha (THROAT LOCK)
Meaning: jala means net. Dhara means holding bandha means lock. The nectar which flows from the moon to sun is abstracted by this technique. Hence the name is jalandhra bandha.

Benefits

• Helps to overcome stress and stress related disorder.
• It gives mental steadiness.
• It helps to overcome ageing process.
• Regular practitioner of this bandha will be able to control sixteen adharas.

Contraindication:
People suffering from cervical spondylosis, high intracranial pressure, vertigo, high blood pressure or heart disease should not practise jalandhara bandha.

Uddiyana bandha (ABDOMINAL CONTRACTION)
Meaning: uddiyana means floating or flying. By the practice of uddiyana bandha, body becomes light and one’s prana is able to fly like a bird. Hence the name is uddiyana bandha.

Benefits

• Makes the practitioners body light.
• It helps to overcome diabetes.
• Overcome constipation, dyspepsia.
• Increase gastric fire and remove toxins.

Contraindication:
Persons suffering from colitis, intestinal ulcer, diaphragmatic hernia, major abdominal problems should not perform this practice.

Mulabandha (PERINEUM CONTRACTION)
Meaning: mula means root i.e. anal sphincter. Bandha means lock. This technique involves the contraction of anus along with pelvic region and holding the breath. Hence the name is mulabandha.

Benefits

• Apana vayu related disorders like constipation excretory problems etc. can be cured.
• It helps to awaken kundalini.
• All the type of genital organ problems, piles, sexual impotency, menstrual problems, and improper sexual functions can be overcome.
• A person becomes young and apana vayu goes upwards, then digestion process increases and body head increases.

Contraindication:
This practice should only be performed under the guidance of a competent teacher. Moola bandha raises the energy, and may precipitate hyperactivity. Do not practise during menstruation.