Warrior I – Virabhadrasana I


The pose strengthens the arms, shoulders thighs and back muscles. It is named after Veerabhaadra, a fierce warrior an incarnation of lord shiva. The story of the warrior like all stories of the warrior like all stories of the Upanishads, has moral that adds value to our life.

Benefits of the Warrior Pose


  • strengthens and tones the arms, legs and lower back

  • Improves balance in the body, helps increase stanima

  • Beneficial for those effectively in a shortspan of time

  • especially those with sedentary or deskbound jobs

  • Extremely beneficial in case of frozen shoulders

  • Releases stress in the shoulders very

  • Brings auspiciousness, courage, grace and peace


Warrior II - Virabhadrasana II

Benefits of Warrior 2


  • Strengthens and strecthes your legs

  • Strecthes your hips, groin and sholders

  • Opens your chest and lungs

  • Builds stamina and concentration

  • Energizes tired limbs

  • Stimulates your abdominal organs

  • Helps relieve backaches, especially through 2nd trimester

  • Develops balance and stability

  • Improves circulation and respiration

  • Therapeutic for flat fleet, sciatica, osteoporosis, carpal tunneland infertility


Extended TriangleUtthita Trikonasana


In sanskrit `utthita` means extended `trikona` means three angle or triangle, and `asana` means pose.


Benefits of Extended Triangle Pose


  • Strengthens your legs, feet and ankles

  • Stretches your hips, groins and hamstrings, calves and spine

  • Opens your chest and shoulders

  • Strengthens your back, neck and abdominals

  • Stimulates your abdominal organs, aiding in digestion

  • Therapeautic for stress, anxiety, infertility, flat feet, neck pain, osteroporoosis, sciatica and symptoms of menopause

  • Relieves back ache, especially during pregnancy



Wide-angle Forward Bend – Prasarita Padottanasana


  • Benefits of Wide-angle Forward Bend

  • Therapeutic for Headache, Fatigue, Mild Depression

  • Strengthens and strecthes the inner and back legs and the spine

  • Tones the abdominal organs and calms the brain

  • Relieves mild backache


Garland – Malasan

Benefits of Garland Pose: 


  • Stretches the ankles, groins and back torso

  • Tones the belly

  • Opens your hips and groin

  • Stretches your ankles, lower hamstrings, back and neck

  • Tones your abdominals

  • Aids in digestion

  • Strengthens your metabolism

  • Keeps your pelvic and hip joints healthy

  • Ideal for prenatal yoga


Seated Wide-angle Forward Bend – Upavishta Konasana

Benefits of Seated Wide-angle Forward Bend


  • Stretches the insides and backs of the legs

  • Stimulates the abdominal organs

  • Strengthens the spine

  • Calms the brain

  • Releases groins


Bound Angle – Baddha Konasana


Benefits of Baddha Konasana:


  • Strengthens and improves flexibility in the inner thighs, groins and the knees

  • Helps prepare the hips and groins for meditative seated poses, which require more flexibility in these areas

  • Helps to sooth menstrual discomfort and digestive complaints

  • Stimulates the abdominal organs, potentially improving the health of the ovaries, prostate gland, kidneys and bladder.

  • Alleviates fatigue, according to traditional yoga texts

  • Helps open up the lower back and relieves sciatica

  • Metaphysically opens up the groin area helping to relieve sexual inhibitions and guilt.



Monkey Pose – Hanumanasana

Benefits of the Monkey Pose


  • Stretches the hamstrings, thighs and groins.

  • Stimulates the functioning of the abdominal organs.

  • Provides strength to the thighs and hamstrings.

  • Calms the mind by relieving from stress, anxiety and depression.

  • Widens the hips and groins.



King Pigeon – Rajakapotasana


Benefits of the King Pigeon Pose (Rajakapotasana)


  • Rajakapotasana stretches your entire lower body.

  • It massages your abdominal organs, thereby improving digestion.

  • Strengthens your back and it relieves in back problems like sciatica.

  • KIng Pigeon pose opens up your hips and makes your hips more flexible.

  • The profound stretch calms the body of anxiety and tension.

  • It opens up the mid-section (chest) and reinforces the crotch.

  • king pigeon pose likewise enhances the working of the urinary and regenerative frameworks (reproductive systems


Cobra – Bhujangasana


Benefits of Cobra Pose:


  • Stretches muscles in the shoulders, chest and abdominals

  • Decreases stiffness of the lower back

  • Strengthens the arms and shoulders

  • Increases flexibility

  • Improves menstrual irregularities

  • Elevates mood

  • Firms and tones the buttocks

  • Invigorates the heart

  • Stimulates organs in the abdomen, like the kidneys

  • Relieves stress and fatigue

  • Opens the chest and helps to clear the passages of the heart and lungs

  • Improves circulation of blood and oxygen, especially throughout the spinal and pelvic regions

  • Improves digestion

  • Strengthens the spine

  • Soothes sciatica

  • Helps to ease symptoms of asthma



Upward Facing Dog – Urdvha Mukha Svasana

Benefits of the Upward Facing Dog

  • Improves posture

  • Strengthens the spine, arms, wrists

  • Stretches chest and lungs, shoulders, and abdomen

  • Firms the buttocks

  • Stimulates abdominal organs

  • Helps relieve mild depression, fatigue, and sciatica

  • Therapeutic for asthma


Fish Pose – Matsyasana

Benefits of the Fish Pose

  • A traditional text that Matsyasana is the “destroyer of all diseases.”

  • Stretches the deep hip flexors (psoas) and the muscles (intercostals) between the ribs

  • Stretches and stimulates the muscles of the belly and front of the neck

  • Stretches and stimulates the organs of the belly and throat

  • Strengthens the muscles of the upper back and back of the neck

  • Improves posture


Bridge – Setu Bhandasana

Benefits of Bridge Pose: 

  • Stretches the chest, neck, spine, and hips

  • Strengthens the back, buttocks, and hamstrings

  • Improves circulation of blood

  • Helps alleviate stress and mild depression

  • Calms the brain and central nervous system

  • Stimulates the lungs, thyroid glands, and abdominal organs

  • Improves digestion

  • Helps relieve symptoms of menopause

  • Reduces backache and headache

  • Reduces fatigue, anxiety, and insomnia

  • Rejuvenates tired legs

  • Relieves symptoms of asthma and high blood pressure

  • Therapeutic for hypertension, osteoporosis, and sinusitis


Camel – Utrasana

Benefits of Camel Pose:

  • Reduces fat on thighs

  • Opens up the hips, stretching deep hip flexors

  • Stretches and strengthens the shoulders and back

  • Expands the abdominal region, improving digestion and elimination

  • Improves posture

  • Opens the chest, improving respiration

  • Loosens up the vertebrae

  • Relieves lower back pain

  • Helps to heal and balance the chakras

  • Strengthens thighs and arms

  • Improves flexibility, especially in the spine

  • Stimulates endocrine glands

  • Releases tension in the ovaries

  • Stretches the ankles, thighs, groin, abdomen, chest, and throat

  • Cures constipation

  • Tones organs of the abdomen, pelvis, and neck

  • Complements overall health and well-being


Dancer's Pose – Natarajasana

Benefits of the Dancer`s Pose

  • Stretches the shoulders and chest

  • Stretches the thighs, groins, and abdomen

  • Strengthens the legs and ankles

  • Improves balance

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