A selection of some common asana techniques and their health benefits

Chair Pose (Utkatasana)

 

Benefits:

• Develops strength and endurance of the quadriceps, hamstrings and spine
• Assists in strengthening the arches of the foot
• Promotes stability for the pelvic girdle and scapula
• Stimulates internal organs such as abdominals, diaphragm and heart

Precautions:

• Avoid if suffering from headache, insomnia, low blood pressure

Intense Forward Bend (Uttanasana)

Benefits:

• Increases flexibility in the hamstrings, gluteals and erector spinae
• Promotes pelvic stability and enhances ability to fold the hips
• Begins to adapt the body for inversion
• Increases blood flow to the brian
• Assists in relieving stress
• Improves digestion and circulation
• Therapeutic for asthma, high blood pressure, infertility, osteoporosis and sinusitis

Precautions:

• Take caution if you have a back injury. Modify the pose by bending the knees

Tree Pose (Vrksasana)

Benefits:

• Increases balance and proprioception
• Increases muscular control and precision in a standing position
• Develops strength and stability in the ankles
• Strengthens the quadriceps and gluteals
• Assists in mobilising and opening of the hips
• Strengthens the muscles around the hips and pelvis
• Can help improve concentration
• Helps to relieve some cases of sciatica

Precautions:

• Avoid if suffering from migraine, insomnia, low blood pressure
• If suffering from high blood pressure do not raise arms above head

Extended Triangle Pose (Utthita Trikonasana)

Benefits:

• Strengthens the muscles around the feet, legs, ankles and torso
• Increases flexibility in the hamstrings and pectorals
• Stabilises the scapula and pelvic girdle
• Assists in mobilising and opening of the hips
• Strengthens back, neck and abdominals
• Stimulates abdominal organs, aiding in digestion
• Therapeutic for stress, anxiety, infertility, flat feet, neck pain, osteoporosis, sciatica and symptoms of menopause
• Can help relieve backache, especially during pregnancy

Precautions:

• Avoid if suffering from migraine, diarrhea, low or high blood pressure, or neck and back injuries

• Avoid if suffering from low blood pressure, migraine, diarrhea, headache, insomnia

Extended Side Angle Pose (Utthita Parsvakonasana)

Benefits:

• Strengthens the muscles around the feet, legs, ankles and torso
• Increases flexibility in the hamstrings and pectorals
• Stabilises the scapula and pelvic girdle
• Assists in mobilising and opening of the hips
• Stimulates abdominal organs
• Helps relieve constipation, low backache, menstrual discomfort as well as pains caused by osteoporosis and sciatica

Precautions:

• Avoid if suffering from headache, insomnia, high or low blood pressure

Warrior Pose 1 (Virabhadrasana 1)

Benefits:

• Increases flexibility in the hip flexors and quadriceps
• Stabilises the scapula and pelvic girdle
• Strengthens the erector spinae and deltoids
• Assists opening of the chest
• Therapeutic for sciatica

Precautions:

• Avoid if suffering from high blood pressure; heart problems
• If suffering from shoulder problems keep arms raised parallel (or slightly wider than parallel) to each other
• If suffering from neck problems keep head in a neutral position and do not look up at the hands

Warrior Pose 2 (Virabhadrasana 2)

Benefits:

• Strengthens the feet, ankles and legs muscles
• Increases flexibility in the quadriceps and adductors
• Stabilises the scapula, ankles and pelvis
• Assists in opening of the chest
• Stimulates abdominal organs
• Helps to relieve backaches, especially through second trimester of pregnancy
• Therapeutic for carpal tunnel syndrome, flat feet, infertility, osteoporosis and sciatica

Precautions:

• Avoid if suffering from diarrhea, high blood pressure
• If suffering from neck problems don’t turn head to look over the front hand; continue to look straight ahead with both sides of the neck lengthened evenly

Warrior Pose 3 (Virabhadrasana 3)

Benefits:

• Strengthens the muscles of the feet, ankles, legs and core
• Increases flexibility in the hamstrings of the supporting leg
• Strengthens the hamstring of the extended leg
• Increases both strength and flexibility of the gluteals
• Stabilises the pelvic girdle and scapula
• Improves balance and proprioception

Precautions:

• Avoid if suffering from high blood pressure

Eagle Pose (Garudasana)

Benefits:

• Increases flexibility in the upper back
• Releases tightness from the shoulders
• Strengthens the muscle of the feet, ankles, legs and core
• Improves balance and proprioception
• Therapeutic for asthma, low backache, sciatica

Precautions:

• Avoid if suffering from knee injury

The Lord of the Dance Pose (Natarajasana)

Benefits:

• Strengthens the muscles of the legs and gluteals
• Increases stability in the ankles and knees
• Increase flexibility in the hip flexors, shoulders and chest
• Improves balance and proprioception

Precautions:

• Avoid if suffering from low blood pressure

Low Lunge Pose (Anjaneyasana)

Benefits:

• Opens and increases flexibility in groin (psoas) and hips
• Increases flexibility in the quadriceps
• Strengthens abductors, adductors gluteals and shoulders
• Improves scapular stability
• Improves balance and proprioception
• Therapeutic for sciatica

Precautions:

• Avoid if suffering from heart problems

 

Camel Pose (Ustrasana)

Benefits:

• Strengthens the whole of the spine, hamstrings, calves and gluteals
• Increases flexibility in the quadriceps, psoas, chest and abdominals
• Stimulates the organs of the abdomen and neck
• Helps relieve constipation
• Improves circulation to the brain; can help reduce fatigue and anxiety
• Helps to relieve menstrual discomfort in women

Precautions:

• Avoid if suffering from migraine, insomnia, high blood pressure, or neck and back injuries

Childs Pose (Balasana)

Benefits:

• Resting position
• Stress relieving
• Can help to relieve back and neck pain when done with head and torso supported
• Gentle stretch of hips, thighs and ankles

Precautions:

• Avoid if suffering from diarrhea, knee injury
• Avoid during pregnancy

Plank Pose (Utthita Chaturanga Dandasana)

Benefits:

• Strengthens the arms and wrists
• Increase core strength
• Stabilises and realigns shoulder girdle
• Releases tension from shoulder blades

Precautions:

• Avoid if suffering from carpal tunnel syndrome

Downward-Facing Dog Pose (Adho Mukha Svanasana)

Benefits:

• Increases flexibility in the calves, hamstrings, shoulders and erector spinae
• Strengthens the muscles of the arms and upper back
• Increases blood flow to the brain
• Helps relieve stress and mild depression
• Energizes the body
• Helps relieve symptoms of menopause
• Helps prevent osteoporosis
• Improves digestion
• Relieves headache, insomnia, back pain and fatigue
• Therapeutic for high blood pressure, asthma, flat feet, sciatica, sinusitis

Precautions:

• Avoid if suffering from carpal tunnel syndrome; diarrhea
• During pregnancy – do not do this pose late-term

Upward-Facing Dog Pose (Urdhva Mukha Svanasana) 

Benefits:

• Strengthens the arms, shoulders and whole of the spine
• Opens and increases flexibility in the chest, abdominals and hip flexors
• Helps improve overall posture of the body
• Can help relieve depression

Precautions:

• Avoid if suffering from back injury, carpal tunnel syndrome, headache
• Avoid during pregnancy

Locust Pose (Salabhasana)

Benefits:

• Strengthens the upper and lower back, arms and legs
• Increases flexibility in the chest, shoulders and abdominals
• Massages and tones abdominal organs and improves digestion
• Helps relieve constipation, flatulence, indigestion and fatigue
• Prepares body for deeper back bends

Precautions:

• Avoid if suffering from headache, serious back injury
• People with neck injury should keep their head in a neutral position by looking down at the floor

Cobra Pose (Bhujangasana)

Benefits:

• Strengthens the muscles in the spine, hamstrings, calves, gluteals and triceps
• Increases mobility in the spine
• Opens and increases flexibility in the shoulders, chest and abdominal area
• Stimulates the digestive organs
• Improves blood circulation
• Reduces fatigue and stress

Precautions:

• Avoid if pregnant, have fractured ribs or wrists, or recently underwent abdominal surgeries, such as for hernia
• Avoid if suffering from carpal tunnel syndrome

Bow Pose (Dhanurasana)

Benefits:

• Strengthens the whole of the spine, hamstrings, calves and gluteals
• Increases flexibility and mobility in the spine
• Improves posture
• Increases flexibility in the quadriceps, psoas, chest and abdominals
• Stimulates the organs of the abdomen and neck
• Assists in relieving anxiety and fatigue
• Therapeutic for constipation, respiratory ailments, mild backache, menstrual discomfort

PRECAUTIONS:

• Avoid if suffering from high or low blood pressure, migraine, or insomnia
• Avoid in case of serious lower-back or neck injury

Boat Pose (Navasana)

Benefits:

• Increases strength of the abdomen, hip flexors and spine
• Tones the leg and arm muscles
• Improves digestion
• Can assist in stress relief

Precautions:

• Avoid if suffering from low blood pressure, severe headache, migraine, asthma or heart problems
• Avoid in case of a history of chronic diseases or spinal disorders in the recent past
• Avoid during pregnancy and the first two days of the menstrual cycle

Bridge Pose (Setu Bandha Sarvangasana)

Benefits:

• Strengthens the whole of the spine, hamstrings, calves and gluteals
• Increases mobility of neck and spine
• Increases flexibility in the quadriceps, psoas, chest and abdominals
• Improves digestion
• Can help relieve stress, anxiety and depression
• Helpful in asthma, high blood pressure, osteoporosis and sinusitis
• Prepares for deeper back bends

Precautions:

• Avoid if suffering from neck or back injuries

Wheel Pose (Chakrasana)

Benefits:

• Increases flexibility in the chest, abdominals, quadriceps, hip flexors and shoulders
• Increases strength in the arms, wrists, legs, buttocks and the spine
• Stimulates the thyroid and pituitary gland
• Energizes the body
• Therapeutic for asthma, back pain, infertility and osteoporosis

Precautions:

• Avoid if suffering from back injury, carpal tunnel syndrome, diarrhea, headache, heart problems, high or low blood pressure

Fish Pose (Matsyasana)

Benefits:

• Increase flexibility in the hip flexors, abdominals, front of the neck and intercostal muscles
• Strengthens the muscles of the upper back and posterior neck region
• Provides relief from respiratory disorders by encouraging deep breathing
• Tones the parathyroid, pituitary and pineal glands
• Helps to regulate emotions and stress

Precautions:

• Avoid if suffering from migraine, insomnia, low or high blood pressure, or neck and back injuries

Plough Pose (Halasana)

Benefits:

• Increases strength and stimulates abdominals
• Increases flexibility in the shoulders, hamstrings and spine
• Stimulates the thyroid gland
• Reduces stress and fatigue
• Therapeutic for backache, headache, infertility, insomnia, sinusitis

Precautions:

• Avoid if suffering from diarrhea, neck injury, asthma, high blood pressure
• Avoid during menstruation or pregnancy

Lying down Abdominal Twist (Jathara Parivritti)

Benefits:

• Increases flexibility and mobility of spine
• Increases flexibility and strength in the hip abductors
• Strengthens the abdominals
• Releases toxins from the body
• Brings relaxation to body and mind

Precautions:

• Avoid if suffering from spinal injuries

Shoulder Stand (Sarvangasana)

Benefits:

• Increases strength in the legs and abdominals
• Increases flexibility in the shoulders and neck
• Reverses the effects of gravity on the body
• Stimulates the thyroid gland
• Relieves pressure on the valves in the veins
• Nourishing brain with more blood
• Brings relief from constipation and indigestion

Precautions:

• Avoid if suffering from neck injuries, high blood pressure, cervical spondylosis, arteriosclerosis, kidney problems
• Avoid during menstruation

Supported Head Stand (Sirasana)

Benefits:

• Increase strength in the arms, legs, shoulders, abdominals and spine
• Reverses effect of gravity on the body
• Stimulates the pineal and pituitary gland
• Helps relieve stress and mild depression
• Improves digestion
• Tones the abdominal organs
• Helps relieve symptoms of menopause
• Relieves pressure on the valves in the veins
• Therapeutic for asthma, infertility, insomnia and sinusitis

Precautions:

• Avoid if suffering from back or neck injury, headache, heart condition, high or low blood pressure
• Avoid during pregnancy or menstruation
• Avoid if inexperienced in practising this pose and without the supervision of experienced yoga teacher

Corpse Pose (Shavasana)

Benefits:

• Allowing restoration of body after asana practice
• Aids relaxation
• Acts as a bridge to meditation
• Helps reduce blood pressure, headache, fatigue, anxiety and insomnia

Precautions:

• If suffering from back injury or discomfort do this pose with your knees bent and your feet on the floor, hip-distance apart
• If pregnant raise your head and chest on a bolster

 

 

 

 

References:

1. Section 4 Asana Techniques – Dimploma in Teaching Yoga Level 3 Student Manual – HFE, Health & Fitness Education
2.http://www.artofliving.org/yoga
3. http://www.yogajournal.com

Image credits:

1. https://yogainternational.com
2.http://rachel-and-yoga.blogspot.co.uk/