24/04/2024
12 Basic Asanas
The twelve basic yoga poses or asanas (meaning steady pose). They exercise every part of the body, stretching and toning the muscles and joints, the spine and the entire skeletal system. And they work not only on the frame but also on the internal organs, glands and nervous system, keeping us in radiant health.
1. Headstand (Sirsasana)
Known as the ‘king of the asanas’ for its remarkable benefits, the posture improves circulation, strengthens the respiratory system and heart, increases memory, concentration and intellectual capacity and promotes relaxation.
2. Shoulderstand (Sarvangasana)
Sarvangasana, meaning ‘all parts’ strengthens the entire body. The posture stimulates the thyroid gland regulating metabolism, protein synthesis, heart rate, blood pressure and calcium levels.
3. Plough (Halasana)
The Plough keeps the entire spine youthful by stretching the spinal muscles and opening up the spinal discs. It nourishes the spinal nerves and relieves and prevents back and neck arthritis and stiffness.
4. Fish (Matsyasana)
The Fish strengthens and cleanses the respiratory system, increasing lung capacity, relieving asthma and bringing increased vitality to the entire system. Stiffness from the cervical, thoracic and lumbar regions of the back are removed correcting the hunched back/shoulder syndrome of modern-day living and the nerves of the neck and back are simultaneously toned.
5. Sitting Forward Bend (Paschimottanasana)
The Sitting Forward Bend massages, stimulates and tones the entire digestive system, regulating peristalsis and increasing digestive power. The functions of the pancreas are regulated controlling blood sugar levels and carbohydrate metabolism. Disorders of the urogenital system are alleviated. All the muscles in the back of the body are stretched increasing flexibility in the hips.
6. Cobra (Bhujangasana)
The Cobra increases flexibility of the spine correcting curvature. The deep and superficial muscles of the back are strengthened and massaged, invigorating the nerves and muscles of the spine and relieving arthritis of the lower back and general lower back pain.
7. Locust (Salabhasana)
The Locust relieves sluggish digestion, strengthens the abdominal walls, massages the pancreas, liver and kidneys and increases blood supply to the throat area. The muscles of the upper back, legs and arms are strengthened and lower back pain and sciatica are relieved.
8. Bow (Dhanurasana)
The Bow develops flexibility of the entire spine, invigorates the digestive organs and relieves constipation, dyspepsia and gastro-intestinal disorders. Rheumatism of the legs, knee joints and hands is prevented. The muscles of the back are massaged and the spine is kept elastic.
9. Half Spinal Twist (Ardha Matsyendrasana)
The Half Spinal Twist provides a lateral stretch that relieves lower back pain, lumbago and rheumatism of the back and hips.
10. Crow (Kakasana)
The Crow strengthens and stretches the muscles of the arms, wrists, forearms and shoulders and increases breathing capacity.
11. Standing Forward Bend (Pada Hastasana)
The Hands to Feet Pose increases the length of the spine and spinal elasticity and tones the spinal nerves. .
12. Triangle (Trikonasana)
The Triangle tones the spinal nerves and abdominal organs. Peristalsis of the digestive tract is increased. The pelvic area, legs and arms are strengthened, and hip flexibility promoted. .
