Yoga Exercise can help cure diseases. Click items below to learn more.
Asanas to reduce anxiety
Big Toe Pose
Pose Information
Sanskrit Name : Padangusthasana
Pose Level : 1
Contraindications and Cautions
Avoid this pose with lower back or neck injuries
Benefits
Calms the brain and helps relieve stress, anxiety and mild
Stimulates the liver and kidneys
Stretches the hamstrings and calves
Strengthens the thighs
Improves digestion
Helps relieve the symptoms of menopause
Helps relieve headache and insomnia
Camel Pose
Pose Information
Sanskrit Name : Ustrasana
Pose Level : 1
Contraindications and Cautions
High or low blood pressure
Migraine
Insomnia
Serious low back or neck injury
Benefits
Stretches the entire front of the body, the ankles, thighs and groins, Abdomen and chest, and throat
Stretches the deep hip flexors (psoas)
Strengthens back muscles
Strengthens the thighs
Improves posture
Stimulates the organs of the abdomen and neck
Cobra Pose
Pose Information
Sanskrit Name : Bhujangasana
Pose Level : 1
Contraindications and Cautions
Back injury
Carpal tunnel syndrome
Head ache
Pregnancy
Benefits
Strengthens the spine
Stretches chest and lungs, shoulders, and abdomen
Firms the buttocks
Stimulates abdominal organs
Helps relieve stress and fatigue
Opens the heart and lungs
Soothes sciatica
Therapeutic for asthma
Traditional texts say that Bhujangasana increases body heat, destroys disease, and awakens kundalini.
Bow Pose
Pose Information
Sanskrit Name : Dhanurasana
Pose Level : 1
Contraindications and Cautions
High or low blood pressure
Migraine
Insomnia
Serious low back or neck injury
Benefits
Stretches the entire front of the body, ankles, thighs and groins, abdomen and chest, and throat, and deep hip flexors
Strengthens the back muscles
Improves posture
Stimulates the organs of the abdomen and neck
Bharadvaja’s Twist
Pose Information
Sanskrit Name : Bharadvajasana
Pose Level : 1
Contraindications and Cautions
Diarrhea
Headache
High blood pressure
Insomnia
Low blood pressure
Menstruation
Benefits
Stretches the spine, shoulders, and hips
Massages the abdominal organs
Relieves lower backache, neck pain, and sciatica
Helps relieve stress
Improves digestion
Especially good in the second trimester of pregnancy for strengthening the lower back
Therapeutic for carpal tunnel syndrome
Legs-Up-The-Wall Pose
Pose Information
Sanskrit Name : Viparita Karani
Pose Level : 1
Contraindications and Cautions
Many teachers maintain that Viparita Karani is an inversion, and as such should be avoided during menstruation. Others though recommend the pose even during menstruation. Check with your teacher before performing this pose during menstruation. As with any inversion Viparita Karani should be avoided if you have serious eye problems, such as glaucoma. With serious neck or back problems only perform this pose with the supervision of an experienced teacher. If your feet begin to tingle during this pose, bend your knees, touch your soles together, and slide the outer edges of your feet down the wall, bringing your heels close to your pelvis
Benefits
Relieves tired or cramped legs and feet
Gently stretches the back legs, front torso, and the back of the neck
Relieves mild backache
Calms the mind
Cat Pose
Pose Information
Sanskrit Name : Marjaryasana
Pose Level : 1
Contradictions and Cautions
With a neck injury, keep the head in line with the torso.
Benefits
Stretches the chest, neck, and spine
Helps relieve the symptoms of menopause
Relieves menstrual discomfort when done supported
Reduces anxiety, fatigue, backache, headache, and insomnia
Therapeutic for asthma, high blood pressure, osteoporosis, and sinusitis
Calms the brain and helps alleviate stress and mild depression
Stimulates abdominal organs, lungs, and thyroid
Rejuvenates tired legs
Corpse Pose
Pose Information
Sanskrit Name : Savasana
Pose Level : 1
Contraindications and Cautions
Back injury or discomfort: Do this pose with your knees bent and your feet on the floor, hip-distance apart; either bind the thighs parallel to each other with a strap (taking care not to position the heels too close to the buttocks) or support the bent knees on a bolster. Pregnancy: Raise your head and chest on a bolster.
Benefits
Calms the brain and helps relieve stress and mild depression
Relaxes the body
Reduces headache, fatigue, and insomnia
Helps to lower blood pressure
Salutation Seal
Pose Information
Sanskrit Name : Anjali Mudra
Pose Level : 1
Beginner's Tip
Take care not to harden the skin as you spread the palms against each other. The center of the palm should always stay soft and maintain its "dome" shape. Keep the thumbs soft too.
Benefits
Reduces stress and anxiety
Calms the brain
Creates felxibility in hands,fingers,wrists and arms
Opens the heart
Warrior II Pose
Pose Information
Sanskrit Name : Virabhadrasana II
Pose Level : 1
Contraindications and Cautions
Diarrhea
High blood pressure
Neck Problems : Don't turn your head to look over the front hand; continue to look straight ahead with both sides of the neck lengthened evenly.
Benefits
Strengthens and stretches the legs and ankles
Stretches the groins, chest and lungs, shoulders
Stimulates abdominal organs
Increases stamina
Relieves backaches, especially through second trimester of pregnancy
Therapeutic for carpal tunnel syndrome, flat feet, infertility, osteoporosis, and sciatica
Bridge Pose<
Pose Information
Sanskrit Name : Setu Bandha Sarvangasana
Pose Level : 1
Contradictions and Cautions
Neck injury: avoid this pose unless you are practicing under the supervision of an experienced teacher.
Benefits
Stretches the chest, neck, and spine
Helps relieve the symptoms of menopause
Relieves menstrual discomfort when done supported
Reduces anxiety, fatigue, backache, headache, and insomnia
Therapeutic for asthma, high blood pressure, osteoporosis, and sinusitis
Calms the brain and helps alleviate stress and mild depression
Stimulates abdominal organs, lungs, and thyroid
Rejuvenates tired legs
Corpse Pose
Pose Information
Sanskrit Name : Savasana
Pose Level : 1
Contraindications and Cautions
Back injury or discomfort: Do this pose with your knees bent and your feet on the floor, hip-distance apart; either bind the thighs parallel to each other with a strap (taking care not to position the heels too close to the buttocks) or support the bent knees on a bolster. Pregnancy: Raise your head and chest on a bolster.
Benefits
Calms the brain and helps relieve stress and mild depression
Relaxes the body
Reduces headache, fatigue, and insomnia
Helps to lower blood pressure
Extended Side Angle Pose
Pose Information
Sanskrit Name : Utthita Parsvakonasana
Pose Level : 1
Contradictions and Cautions
Headache
High or low blood pressure
Insomnia
If you have any neck problems don't turn your head to look at the top arm; instead look straight ahead with the sides of the neck lengthened evenly, or look down at the floor.
Benefits
Stretches the groins, spine, waist, chest and lungs, and shoulders
Stimulates abdominal organs
Increases stamina
Strengthens and stretches the legs, knees, and ankles
Extended Triangle Pose
Pose Information
Sanskrit Name : Utthita Trikonasana
Pose Level : 1
Contraindications and Cautions
Diarrhea
Headache
Low blood pressure
Heart Condition: Practice against a wall. Keep the top arm on the hip.
High blood pressure: Turn the head to gaze downward in the final pose.
Neck problems: Don't turn your head to look upward; continue looking straight ahead and keep both sides of the neck evenly long.
Benefits
Calms the brain and helps relieve stress and mild depressionStretches the hips, groins, hamstrings, and calves; shoulders, chest, and spine
Helps relieve the symptoms of menopause
Relieves backache, especially through second trimester of pregnancy
Therapeutic for anxiety, flat feet, infertility, neck pain, osteoporosis, and sciatica
Stimulates the abdominal organs
Helps relieve stress
Improves digestion
Half Lord of the Fishes Pose
Pose Information
Sanskrit Name : Ardha Matsyendrasana
Pose Level : 1
Contradictions and Cautions
Back or spine injury: Perform this pose only with the supervision of an experienced teacher.
Benefits
Stimulates the liver and kidneys
Stretches the shoulders, hips, and neck
Energizes the spine
Stimulates the digestive fire in the belly
Relieves menstrual discomfort, fatigue, sciatica, and backache
Therapeutic for asthma and infertility
Traditional texts say that Ardha Matsyendrasana increases appetite, destroys most deadly diseases, and awakens kundalini.
Lord of the Dance Pose
Pose Information
Sanskrit Name : Natarajasana
Pose Level : 1
Beginner's Tip
Many beginners, when lifting the leg, tend to cramp in the back of the thigh. Be sure to keep the ankle of the raised foot flexed; that is, draw the top of the foot toward the shin.
Benefits
Stretches the shoulders and chest
Stretches the thighs, groins, and abdomen
Strengthens the legs and ankles
Improves balance
Child's Pose
Pose Information
Sanskrit Name : Balasana
Pose Level : 1
Contraindications and Cautions
Diarrhea
Pregnancy
Knee injury: Avoid Balasana unless you have the supervision of an experienced teacher
Benefits
Gently stretches the hips, thighs, and ankles
Calms the brain and helps relieve stress and fatigue
Relieves back and neck pain when done with head and torso supported
Happy Baby Pose
Pose Information
Sanskrit Name : Ananda Balasana
Pose Level : 1
Contraindications and Cautions
Pregnancy Knee injury Neck injury, support head on a thickly folded blanket
Benefits
Gently stretches the inner groins and the back spine Calms the brain and helps relieve stress and fatigue
Dolphin Pose
Pose Information
Pose Level : 1
Contradictions and Cautions
Shoulder or neck injuries, keep knees bent
Benefits
Calms the brain and helps relieve stress and mild depression
Stretches the shoulders, hamstrings, calves, and arches
Strengthens the arms and legs
Helps relieve the symptoms of menopause
Relieves menstrual discomfort when done with head supported
Helps prevent osteoporosisy
Improves digestion
Relieves headache, insomnia, back pain, and fatigue
Therapeutic for high blood pressure, asthma, flat feet, sciatica
Locust Pose
Pose Information
Sanskrit Name : Salabhasana
Pose Level : 1
Contradictions and Cautions
Headache
Serious back injury
Students with neck injuries should keep their head in a neutral position by looking down at the floor; they might also support the forehead on a thickly folded blanket.
Benefits
Strengthens the muscles of the spine, buttocks, and backs of the arms and legs
Stretches the shoulders, chest, belly, and thighs
Improves posture
Stimulates abdominal organs
Helps relieve stress
Chair Pose
Pose Information
Sanskrit Name : Utkatasana
Pose Level : 1
Contradictions and Cautions
Headache
Insomnia
Low blood pressure
Benefits
Strengthens the ankles, thighs, calves, and spine
Stretches shoulders and chest
Stimulates the abdominal organs, diaphragm, and heart
Reduces flat feet
Half Frog Pose
Pose Information
Sanskrit Name : Ardha Bhekasana
Pose Level : 1
Contradictions and Cautions
High or low blood pressure
Migraine
Insomnia
Low back, neck or shoulder injuries
Benefits
Stretches the shoulders and chest
Stretches the thighs, groins, and abdomen
Strengthens the legs and ankles
Improves balance
Cow Face Pose
Pose Information
Sanskrit Name : Gomukhasana
Pose Level : 1
Contradictions and Cautions
Serious neck or shoulder problems
Benefits
Stretches the ankles, hips and thighs, shoulders, armpits and triceps, and chest
Downward-Facing Doge
Pose Information
Sanskrit Name : Adho Mukha Svanasana
Pose Level : 1
Contradictions and Cautions
Carpal tunnel syndrome
Diarrhea
Pregnancy: Do not do this pose late-term.
High blood pressure or headache: Support your head on a bolster or block, ears level between the arms.
Benefits
Calms the brain and helps relieve stress and mild depression
Energizes the body
Stretches the shoulders, hamstrings, calves, arches, and hands
Strengthens the arms and legs
Helps relieve the symptoms of menopause
Relieves menstrual discomfort when done with head supported
Helps prevent osteoporosis
Improves digestion
Relieves headache, insomnia, back pain, and fatigue
Therapeutic for high blood pressure, asthma, flat feet, sciatica, sinusitis
Bridge Pose
Pose Information
Sanskrit Name : Setu Bandha Sarvangasana
Pose Level : 1
Contradictions and Cautions
Neck injury: avoid this pose unless you are practicing under the supervision of an experienced teacher.
Benefits
Stretches the chest, neck, and spine
Calms the brain and helps alleviate stress and mild depression
Stimulates abdominal organs, lungs, and thyroid
Rejuvenates tired legs
Improves digestion
Helps relieve the symptoms of menopause
Relieves menstrual discomfort when done supported
Reduces anxiety, fatigue, backache, headache, and insomnia
Therapeutic for asthma, high blood pressure, osteoporosis, and sinusitis
Extended Puppy Pose
Pose Information
Sanskrit Name : Uttana Shishosana
Pose Level : 1
Contradictions and Cautions
Knee injury
Benefits
Stretches the spine and shoulders
Head-to-Knee Forward Bend
Pose Information
Sanskrit Name : Janu Sirsasana
Pose Level : 1
Contraindications and Cautions
Asthma
Diarrhea
Knee injury: Don't flex the injured knee completely and support it on a folded blanket.
Benefits
Calms the brain and helps relieve mild depression
Stretches the spine, shoulders, hamstrings, and groins
Therapeutic for high blood pressure, insomnia, and sinusitis
Strengthens the back muscles during pregnancy (up to second trimester), done without coming forward, keeping your back spine concave and front torso long.
Hero Pose
Pose Information
Sanskrit Name : Virasana
Pose Level : 1
Contraindications and Cautions
Heart problems
Headache: Practice this pose lying back on a bolster.
Knee or ankle injury: Avoid this pose unless you have the assistance of an experienced instructor.
Benefits
Stretches the thighs, knees, and ankles
Strengthens the arches
Improves digestion and relieves gas
Helps relieve the symptoms of menopause
Reduces swelling of the legs during pregnancy (through second trimester)
Therapeutic for high blood pressure and asthma
Plow pose
Pose Information
Sanskrit Name : Halasana
Pose Level : 1
Contraindications and Cautions
Diarrhea
Menstruation
Neck injury
Asthma & high blood pressure: Practice Halasana with the legs supported on props.
Pregnancy: If you are experienced with this pose, you can continue to practice it late into pregnancy. However, don't take up the practice of Halasana after you become pregnant.
With the feet on the floor, this pose is considered to be intermediate to advanced. It is not advisable to perform the pose in this way without sufficient prior experience or unless you have the supervision of an experienced instructor.
Benefits
Calms the brain
Stimulates the abdominal organs and the thyroid gland
Stretches the shoulders and spine
Helps relieve the symptoms of menopause
Reduces stress and fatigue
Therapeutic for backache, headache, infertility, insomnia, sinusitis
Seated Forward Bend
Pose Information
Sanskrit Name : Paschimottanasana
Pose Level : 1
Contraindications and Cautions
Asthma
Diarrhea
Back injury: Only perform this pose under the supervision of an experienced teacher.
Benefits
Calms the brain and helps relieve stress and mild depression
Stretches the spine, shoulders, hamstrings
Stimulates the liver, kidneys, ovaries, and uterus
Improves digestion
Helps relieve the symptoms of menopause and menstrual discomfort
Soothes headache and anxiety and reduces fatigue
Therapeutic for high blood pressure, infertility, insomnia, and sinusitis
Traditional texts say that Paschimottanasana increases appetite, reduces obesity, and cures diseases.
Stretches the thighs, knees, and ankles
Strengthens the arches
Improves digestion and relieves gas
Helps relieve the symptoms of menopause
Reduces swelling of the legs during pregnancy (through second trimester)
Therapeutic for high blood pressure and asthma
Revolved Head-to-Knee Pose
Pose Information
Sanskrit Name : Parivrtta Janu Sirsasana
Pose Level : 1
Contraindications and Cautions
Diarrhea
Benefits
Stretches the spine, shoulders, and hamstrings Stimulates abdominal organs such as the liver and kidneys Improves digestion
Supported Shoulderstand
Pose Information
Sanskrit Name : Salamba Sarvangasana
Pose Level : 1
Contraindications and Cautions
Diarrhea
Headache
High blood pressure
Menstruation
Neck injury
Pregnancy: If you are experienced with this pose, you can continue to practice it late into pregnancy. However, don't take up the practice of Sarvangasana after you become pregnant.
Salamba Sarvangasana is considered to be an intermediate to advanced pose. Do not perform this pose without sufficient prior experience or unless you have the supervision of an experienced instructor. Some schools of yoga recommend doing Salamba Sirsasana before Salamba Sarvangasana, others vice versa. The instruction here assumes the former order.
Benefits
Calms the brain and helps relieve stress and mild depression
Stimulates the thyroid and prostate glands and abdominal organs
Stretches the shoulders and neck
Tones the legs and buttocks
Improves digestion
Helps relieve the symptoms of menopause
Reduces fatigue and alleviates insomnia
Therapeutic for asthma, infertility, and sinusitis
Reclining Bound Angle Pose
Pose Information
Sanskrit Name : Supta Baddha Konasana
Pose Level : 1
Contraindications and Cautions
Groin or knee injury: Only perform this pose with blanket supports under the outer thighs (see Modifications & Props).
Benefits
Stimulates abdominal organs like the ovaries and prostate gland, bladder, and kidneys
Stimulates the heart and improves general circulation
Stretches the inner thighs, groins, and knees
Helps relieve the symptoms of stress, mild depression, menstruation and menopause
Seated Forward Bend
Pose Information
Sanskrit Name :
Paschimottanasana
Pose Level : 1
Contraindications and Cautions
Asthma
Diarrhea
Back injury: Only perform this pose under the supervision of an experienced teacher
Benefits
Calms the brain and helps relieve stress and mild depression
Stretches the spine, shoulders, hamstrings
Stimulates the liver, kidneys, ovaries, and uterus
Improves digestion
Helps relieve the symptoms of menopause and menstrual discomfort
Soothes headache and anxiety and reduces fatigue
Therapeutic for high blood pressure, infertility, insomnia, and sinusitis
Traditional texts say that Paschimottanasana increases appetite, reduces obesity, and cures diseases.
Child's Pose
Pose Information
Sanskrit Name : Balasana
Pose Level : 1
Contraindications and Cautions
Diarrhea
Pregnancy
Knee injury: Avoid Balasana unless you have the supervision of an experienced teacher
Benefits
Gently stretches the hips, thighs, and ankles
Calms the brain and helps relieve stress and fatigue
Relieves back and neck pain when done with head and torso supported
Corpse Pose
Pose Information
Sanskrit Name : Savasana
Pose Level : 1
Contraindications and Cautions
Back injury or discomfort: Do this pose with your knees bent and your feet on the floor, hip-distance apart; either bind the thighs parallel to each other with a strap (taking care not to position the heels too close to the buttocks) or support the bent knees on a bolster. Pregnancy: Raise your head and chest on a bolster.
Benefits
Calms the brain and helps relieve stress and mild depression
Relaxes the body
Reduces headache, fatigue, and insomnia
Helps to lower blood pressure
Big Toe Pose
Pose Information
Sanskrit Name : Padangusthasana
Pose Level : 1
Contraindications and Cautions
Avoid this pose with lower back or neck injuries
Benefits
Calms the brain and helps relieve stress, anxiety and mild
Stimulates the liver and kidneys
Stretches the hamstrings and calves
Strengthens the thighs
Improves digestion
Helps relieve the symptoms of menopause
Helps relieve headache and insomnia
Warrior II Pose
Pose Information
Sanskrit Name : Virabhadrasana II
Pose Level : 1
Contraindications and Cautions
Diarrhea
High blood pressure
Neck Problems : Don't turn your head to look over the front hand; continue to look straight ahead with both sides of the neck lengthened evenly.
Benefits
Strengthens and stretches the legs and ankles
Stretches the groins, chest and lungs, shoulders
Stimulates abdominal organs
Increases stamina
Relieves backaches, especially through second trimester of pregnancy
Therapeutic for carpal tunnel syndrome, flat feet, infertility, osteoporosis, and sciatica
Bharadvaja’s Twist
Pose Information
Sanskrit Name : Bharadvajasana
Pose Level : 1
Contraindications and Cautions
Diarrhea
Headache
High blood pressure
Insomnia
Low blood pressure
Menstruation
Benefits
Stretches the spine, shoulders, and hips
Massages the abdominal organs
Relieves lower backache, neck pain, and sciatica
Helps relieve stress
Improves digestion
Especially good in the second trimester of pregnancy for strengthening the lower back
Warrior II Pose
Pose Information
Sanskrit Name : Virabhadrasana II
Pose Level : 1
Contraindications and Cautions
Diarrhea
High blood pressure
Neck Problems : Don't turn your head to look over the front hand; continue to look straight ahead with both sides of the neck lengthened evenly.
Benefits
Strengthens and stretches the legs and ankles
Stretches the groins, chest and lungs, shoulders
Stimulates abdominal organs
Increases stamina
Relieves backaches, especially through second trimester of pregnancy
Plow Pose
Pose Information
Sanskrit Name : Halasana
Pose Level : 1
Contraindications and Cautions
Asthma & high blood pressure: Practice Halasana with the legs supported on props.
Diarrhea,
Menstruation,
Neck injury.
Benefits
Calms the brain.
Stimulates the abdominal organs and the thyroid gland.
Stretches the shoulders and spine.
Helps relieve the symptoms of menopause.
Therapeutic for backache, headache, infertility, insomnia, sinusitis.
Standing Forward Bend
Pose Information
Sanskrit Name : Uttanasana
Pose Level : 1
Contraindications and Cautions
Back injury: Do this pose with bent knees, or perform Ardha Uttanasana (pronounced ARE-dah, ardha= half), with your hands on the wall, legs perpendicular to your torso, and arms parallel to the floor.
Benefits
Calms the brain and helps relieve stress and mild depression
Stimulates the liver and kidneys
Stretches the hamstrings, calves, and hips
Therapeutic for asthma, high blood pressure, infertility, osteoporosis, and sinusitis
Bridge Pose
Pose Information
Sanskrit Name : Setu Bandha Sarvangasana
Pose Level : 1
Contraindications and Cautions
Neck injury: avoid this pose unless you are practicing under the supervision of an experienced teacher.
Benefits
Stretches the chest, neck, and spine.
Calms the brain and helps alleviate stress and mild depression.
Stimulates abdominal organs, lungs, and thyroid.
Rejuvenates tired legs.
Therapeutic for asthma, high blood pressure, osteoporosis, and sinusitis
Cat Pose
Pose Information
Sanskrit Name : Marjaryasana
Pose Level : 1
Contraindications and Cautions
With a neck injury, keep the head in line with the torso.
Benefits
Stretches the back torso and neck
Provides a gentle massage to the spine and belly organs
Boat Pose
Pose Information
Sanskrit Name : Paripurna Navasana
Pose Level : 1
Contraindications and Cautions
Avoid this pose with Asthma ,Diarrhea,Headache,Heart Problems,Low blood pressure,Menstruation,Pregnancy and Neck injury.
Benefits
Strengthens the abdomen, hip flexors, and spine
Stimulates the kidneys, thyroid and prostate glands, and intestines
Helps relieve stress.
Improves digestion.
Upward Plank Pose Pose
Pose Information
Sanskrit Name : Purvottanasana
Pose Level : 1
Contraindications and Cautions
Wrist injury.
With a neck injury, support the head on a wall or chair seat.
