Taken from THE SIVANANDA BOOK OF MEDITATION
- HEADSTAND/SIRSHASANA
• Strengthens the respiratory and circulatory systems
• Improves disorders of the eyes, ears, nose and throat; improves eyesight and hearing
• Relieves varicose veins
• Relieves kidney problems and constipation
• Relieves pressure on the lumbar and sacral areas of the lower back
• Encourages deep exhalation, removing toxins from the lungs
• Increases hair growth through increased circulation to the scalp
• Stimulates the pineal and pituitary glands, revitalising the entire mind and body
• Aligns the spine
• Increases circulation to the brain, improving memory, concentration, and intellectual capacity
• Counteracts nervous disorders and anxiety
• Improves quality of sleep
• Increases confidence - SHOULDERSTAND/SARVANGASANA
• Prevents kidney disease, bone disease and muscle weakness
• Keeps the neck and spine strong and elastic
• Relieves varicose veins
• Massages the heart
• Strengthens the throat and thoracic regions
• Removes mental sluggishness
• Cures insomnia and depression
• Improves quality of sleep
• Helps painful menstruation and gynaecological disorders
• Purifies the blood and improves circulation
• Regulates the thyroid gland in the throat. The thyroid regulates: metabolism and heat production, protein synthesis, heart rate and blood pressure, calcium levels in blood and tissues - PLOUGH/HALASANA
• Stretches the spinal muscles and ligaments and opens up the spinal discs, rejuvenating the entire spine
• Nourishes the spinal nerves
• Relieves and prevents back and neck arthritis and stiffness
• Releases tension from the cervical region of the spine
• Strengthens the muscles of the back, shoulders and arms
• Massages the internal organs
• Relieves indigestion and constipation
• Stimulates the liver and spleen
• Reduces obesity
• Relieves insomnia
• Relieves constipation and indigestion - FISH/MATSYASANA
• Removes stiffness from the cervical, thoracic and lumbar regions of the back, bringing increased blood supply to these parts
• Massages the neck and shoulders
• Corrects round shoulders
• Increases lung capacity
• Relieves asthma
• Stimulates and massages the parathyroid glands in the back of the neck, which helps prevent tooth decay and increases bone strength and plasticity
• Stimulates and tones the pituitary and pineal glands
• Regulates moods and calms the emotions
• Relieves asthma
• Strengthens and cleanses the respiratory system
• Keeps the spine supple - SITTING FORWARD BEND/PASCHIMOTTASANA
• Reduces excess weight in the waist area
• Reduces enlargement of the liver and spleen
• Massages, stimulates, and tones the digestive organs, increasing digestive power
• Massages the kidneys, liver, and pancreas
• Regulates the functions of the pancreas, which control carbohydrate metabolism and blood sugar levels
• Regulates the intestines and increases peristalsis
• Invigorates the entire nervous system
• Stretches all the muscles in the back of the body
• Increases flexibility in the hip joints
• Alleviates disorders of the urino-genital system - COBRA/BHUJANGASANA
• Increases flexibility of the spine, relieving curvature of the spine
• Relieves asthma and other respiratory problems
• Tones and massages the deep and superficial muscles of the back
• Invigorates the nerves and muscles of the spine
• Relieves lumbago and lower back pain
• Tones abdominal viscera
• Tones the ovaries and uterus in women, relieving menstrual problems
• Tones the adrenal glands
• Relieves constipation
• Relieves backache caused by overwork or long hours of standing - LOCUST/SALABHASANA
• Relieves sluggish digestion
• Strengthens the abdominal walls
• Massages the pancreas, liver and kidneys
• Increases the blood supply to the neck and throat
• Increases flexibility in the cervical region of the neck
• Strengthens the muscles of the upper back
• Relieves lower back pain and sciatica
• Stimulates digestion - BOW/DHANURASANA
• Increases flexibility of the entire spine
• Invigorates and massages the digestive organs
• Removes abdominal fat
• Relieves constipation, dyspepsia and gastro-intestinal disorders
• Regulates the pancreas, aiding those suffering from diabetes
• Strengthens the abdominal muscles
• Strengthens the respiratory system and relieves asthma
• Prevents rheumatism of the legs, knee joints, and hands
• Massages the back muscles
• Keeps the spine elastic
• Improves blood circulation - HALF SPINAL TWIST/ARDHA MATSYENDRASANA
• Rotates spine, keeping it elastic
• Relieves lumbago and rheumatism of the back and hips
• Tones and stimulates the sympathetic nervous system
• Increases circulation
• Stimulates the liver and the large intestine
• Tones the gall bladder, spleen and kidneys
• Massages the digestive organs
• Relieves constipation and indigestion
• Regulates the secretion of adrenalin and bile
• Relieves asthma
• Strengthens the deep muscles of the back
• Corrects stooping shoulders, bent back and poor posture - CROW/KAKASANA
• Strengthens the arms, wrists and shoulders
• Increases breathing capacity
• Stretches the fingers, wrists and forearms
• Increases the power of concentration
• Removes sluggishness
• Promotes mental and physical balance - STANDING FORWARD BEND/PADA HASTASANA
• Increases the length of the spine
• Mobilises the joints, making the spine elastic
• Invigorates the entire nervous system
• Stretches the hamstrings
• Increases blood supply to the brain
• Removes excess weight from the waist
• Makes the body feel light
• Relieves constipation
• Tones the spinal nerves
• Relieves sciatica and low back pain - TRIANGLE/TRIKONASANA
• Tones the spinal nerves and abdominal organs
• Increases peristalsis of the digestive tract
• Promotes hip flexibility
• Relieves nervous depression
• Stimulates the appetite
• Strengthens the pelvic area
• Reduces excess weight from the waist