Poses & Benefits
This gallery is a collection of some basic standing poses, forward bends, seated poses, twists, back bends, inversions, arm balances and strength and stability poses.
I have included a list of what are considered to be therapeutic benefits of each pose
This is just a guideline for you.
Enjoy !
Trikona – Triangle – Pose

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Triangle pose strengthens the knees, ankles, legs, chest and arms
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Opens up the groins, hips and hamstring, calves and also the chest, spine and shoulders.
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Increases both physical and mental stability.
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Improves digestion, stimulates all the abdominal organs and reduces back pain and sciatica.
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This pose serves as a therapy for flat feet, osteoporosis, neck pain and infertility.
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Reduces stress and cures anxiety.
Parsvokanasana - Side angle Pose

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Parsvakonasana relieves stiffness in the shoulders and back.
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Provides a deep stretch to the groins and hamstrings and it also improves stamina.
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Strengthens the legs, knees and ankles while also stretching and toning the abdominal muscles.
Eka Pada Malasana - Pistol Squat Pose
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Relieves stress, anxiety and depression.
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Improves balance and concentration.
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Improves core strength.
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Increases flexibility.
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Stretches and strengthens your shoulders, back, hips and legs.
Parsvottanasana - Pyramid Pose
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Calms the brain and helps clear the sinuses with the mild inversion.
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Stretches the spine.
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Strengthens the legs and spine.
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Improve posture.
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Aid digestion.
Paschimottanasana - Seated forward fold
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Calms the brain and helps relieve stress and mild depression.
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Stretches the spine, shoulders and hamstrings.
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Stimulates the liver, kidneys, ovaries and uterus.
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Improves digestion.
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Helps relieve the symptoms of menopause & menstrual discomfort.
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Soothes headache. anxiety and reduces fatigue.
Anjaneyasana - Low lunge variation
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Releases tension in the hips
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Helps build mental focus.
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Stretches the hips, quads, and hamstrings
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Helps to improve strength and flexibility in your hips, legs, shoulders, arms, abdomen, back and knees.
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Soothes sciatic discomfort as this pose stretches and soothes the hamstrings and leg muscles.
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As a heart-opening exercise, this pose is beneficial for the heart chakra and stimulates the Anahata energy.
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Recommended for athletes & runners as it gives a beneficial stretch and stimulation to the lower body.
Purvottanasana - Reverse Plank Pose
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Purvottanasana counteracts the effects of Chaturanga by stretching the pectoralis major, pectoralis minor, & anterior deltoids.
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Opens the chest and shoulders.
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Builds and tones the core muscles.
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Counters forward-facing tasks like sitting at a desk, driving and looking at a phone
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Releases tension from the body.
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Relieves fatigue and stress
Viparita Virabhadrasana - Reverse warrior
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Reverse Warrior strengthens and stretches the legs, groins, hips, and the sides of the torso and waist.
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Improves flexibility in the spine, inner thighs, ankles and chest
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Builds strength in the thighs, shoulders and arms.
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Provides a deep stretch to the torso
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Reverse Warrior increases blood flow throughout the body which reduces fatigue and helps calm the mind.
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Practicing this pose regularly will build stamina and can help to relieve low back pain
Urdhva Dhanurasana - Wheel pose
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Up lifting, heart opening and creates happy state
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Stretches the chest and lungs.
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Removes stiffness in the shoulders
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Regulates menstrual flow
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Increases the lung capacity
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Strengthens the back muscles, arms, wrists, legs, buttocks, abdomen and spine.
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Stimulates the thyroid, pituitary and pineal glands
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Strengthens the abdominal and pelvic organs
Jathara Parivartanasana
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Improves functioning of digestive organs kidneys,liver, pancreas and spleen
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Releases stress and stiffness through the back
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Relieves pain in the shoulders and neck by releasing the thoracic
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Good for digestive disorders
Eka Pada Rajakapotasana - Mermaid Pose
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Strengthens the pelvic floor
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Strengthens the core
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Freedom from back ache and sciatica.
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Increases flexibility in lower back, Quad muscles, and hip flexors.
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Improves balance.
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Strengthens and open shoulders and chest.
Virkshasana - Tree pose
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Improves balance and stability in the legs
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Strengthens the ligaments and tendon of the feet
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Strengthens and tones the entire standing leg, up to the buttocks
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Assists the body in establishing pelvic stability
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Strengthen the bones of the hips and legs
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due to the weight-bearing nature of the pose
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Builds self-confidence and esteem
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On a metaphysical level, helps one to achieve balance
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in other aspects of life
Sirsasana - Headstand
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Improves function of Pituitary and pineal glands
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Increases Focus and Improves stamina
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Relieves symptoms of cough or cold
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Relieves stress and digestive disorders
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Increases blood flow to the head, scalp and eyes
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Strengthens Shoulders and arms.
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Improves Digestion.
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Helps to flush out the adrenal glands.
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Decreases fluid build-up in the legs, ankles and feet.
Ardha Matseyandrasana
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Hip Opener - This pose flexes the lower part of the body making the hip stronger and toned.
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Increases flexibility in the shoulders, arms, neck and chest.
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Massages the abdominal organs
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Improves the flexibility of the back muscles, hips, leg muscles and the upper abdominal muscles
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Relieves constipation.
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Relieves symptoms of backache, fatigue, menstrual discomfort and sciatica.
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Stimulates the liver, heart, lungs, kidneys and spleen and releases excess heat and toxins from organs and tissues.
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This pose balances the body
Anjaneyasana - Cresent Low lunge
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Releases tension in the hips
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Helps build mental focus.
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Stretches the hips, quads, and hamstrings.
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Helps to improve the strength and flexibility in your hips, legs, shoulders, arms, abdomen, back and knees.
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If you suffer from sciatica pain, this pose is also great as it stretches and soothes the hamstrings and leg muscles.
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As a heart-opening exercise, this pose is also beneficial for the heart chakra and stimulates the Anahata energy.
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This pose is especially good and recommended for athletes and runners as it gives a beneficial stretch & stimulation to lower body
Skandasana - Half Squat Pose
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Deeper opening in the hips with the stretch of the inner thigh muscles (the adductors), hamstrings and groin.
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Helps with the balance of the body on the toes of one leg
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and the heel of the other leg
Viparita Namaskarasana - reverse prayer position
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Opens up the chest and promotes digestion.
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The shoulder movement helps strengthen your wrist tendons
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The shoulder movement helps massage and loosen any tight shoulder muscles and relaxes your shoulder blades.
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Alleviates stress and calms an anxious mind.
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A peaceful mind is a peaceful body
Halasana - Plough pose
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Boosts energy levels
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Improves digestion
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Calms the brain.
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Stimulates the abdominal organs and the thyroid gland.
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Stretches the shoulders and spine.
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Helps relieve the symptoms of menopause.
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Reduces stress and fatigue.
Arda Chandrasana - Half moon pose
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Strengthens the abdomen, ankles, thighs, buttocks, and spine.
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Stretches the groins, hamstrings, calves shoulders, chest, and spine.
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Improves coordination and sense of balance.
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Helps relieve stress.
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Improves digestion.