The 12 Basic Asanas

Warm Up

Sun Salutation is a warm-up exercise that should be practiced before Asanas.  It is made up of 12 different spinal positions giving various vertebral movements to the spinal column.  It brings great flexibility to the spine and limbs.  For stiff people the Sun Salutation is ideal for regaining lost flexibility.  The Sun Salutation helps regulate the breathing and focus the mind.  The air you inhale travels directly into your lungs, and the prana (energy) you take in with it moves along your spine.  Focusing the mind on the inhalation and exhalation increases the benefits immeasurably. 

Headstand (1)

Physical benefits

• By inverting the body and keeping it in a straight line, the pull of gravity is counteracted.  The heart needs to pump the blood with only enough force for it to reach the toes; gravity will help to return it to the heart
• People who practice the headstand on a regular basis tend to have slow rates of respiration and hear beat. This indicates that the respiratory and circulatory systems are strong and flexible
• Inverting the body enhances deep breathing, bringing an increased oxygen supply to the brain and sympathetic nervous system
• As a result of this rich supply of nutrients, all body functions are toned and enhanced
• Disorders of the nerves, eyes, ears, nose and throat are improved
• Persons suffering from varicose veins will feel relief in the headstand as stagnant blood will drain from the lower extremities
• The headstand offers a remedy for renal colic and stubborn constipation
• Pressure is relieved on the lumbar and sacral areas of the lower back
• The headstand is one of the most powerful asanas for body and mind

Mental benefits

• Memory and intellectual capacity are increased
• Improved concentration; the headstand is particularly beneficial to people who need strong powers of concentration in their work
• Improved sensory faculties

Shoulder Stand (2)

Physical benefits

• Because of the chin pressing on the throat, the thyroid gland is affected and regulated.   The thyroid gland is the most important gland of the endocrine system, regulating all other glands.  It is a butterfly shaped gland located in front of and next to the larynx
• Brings a rich blood supply to the thyroid, which is massaged and its activity regulated. The thyroid regulates the body’s metabolism and heat production (regulates the growth and development of the body)
• Promotes protein synthesis and proper growth of the muscle and bone tissues
• Controls heart rate, heart contractibility and blood pressure
• Weight problems (over and under) are often the result of thyroid problems
• Helps to bring the thyroid to its proper level of activity
• The chin pressing onto the base of the throat also stimulates and regulates the parathyroid gland. The parathyroid helps to maintain proper calcium levels in the blood and tissues. Normal skeletal and cardiac muscle activity, as well as blood clotting, depend on proper calcium levels. Insufficiency of the parathyroid functioning can cause stiffness, cramps, spasms and even convulsions. Overactive parathyroid functioning can lead to kidney disease, bone disease and muscle weakness
• Centralizes the blood supply in the spinal column and feeds the spine abundantly.  It keeps the spine strong and elastic
• Because of the inverted body position, blood is not permitted to stagnate in the veins of the lower limbs
• This stagnation often occurs as a result of broken capillaries or lack of tone in the circulatory system
• The shoulder stand causes the blood to re-circulate -- Especially good for people who stand on their feet all day and/or have a tendency towards varicose veins
• Encourages deep abdominal breathing as it limits the use of the top portion of the lungs
• Facilitates a gentle massage to the heart
• The throat and thoracic regions are strengthened
• The cervical region is stretched as well as the shoulder muscles

Mental benefits:

• Relieves mental sluggishness
• Helps cure insomnia and depression

The Plough (3)

A forward bending position which stretches the entire spine, but the main focus is on the cervical region.

Physical benefits:

• All regions of the spine are stretched, bringing increased flexibility to neck and spine
• Spinal nerves are nourished
• Tension is released from the cervical region
• Muscles of back, shoulders and arms are strengthened
• Internal organs are massaged
• Indigestion and constipation are relieved

Mental benefits:

• Insomnia is relieved
• Prana is concentrated in the neck/upper spinal region

The Bridge (3B)

The Bridge is done immediately after the Plough, as a counter-position for the thoracic and lumbar regions of the spine.

Physical benefits:

• Complements and enhances the benefits of the shoulder stand, and the plough reverses the stretch of the shoulder stand
• Pressure is relieved from the neck (cervical region)
• Abdominal and lumbar muscles are strengthened
• Suppleness of spine and wrists is promoted
• Liver and spleen are regulated
• Enhancing the body’s ability to: digest fats, deactivate hormones, drugs and toxins, manufacture proteins of blood plasma, store and produce glucose, regulate homeostasis of blood sugar and produce, store and use red blood cells efficiently

The Fish: (4)

Physical benefits:

• Removes stiffness from the cervical, thoracic and lumbar regions, bringing an increase of blood supply to these parts
• Gives a natural massage to the shoulders and neck
• Round-shoulders are corrected
• The chest is thrown wide open, so deep breathing may easily be practiced, in tern, increasing lung capacity, Relieve spasm in the bronchial tubes, Relieve asthma
• The cervical and upper dorsal nerves are nourished and toned with an increased supply of blood
• The energy of the body is focused on the parathyroid glands.  There are 4 small endocrine glands embedded in the thyroid tissue in the neck.  The function of the parathyroid glands is to regulate calcium levels in the blood and absorption by the body, which is critical to the contraction of all muscles (including the heart) clotting of blood, bone strength, plasticity and brittleness and the Prevention of tooth decay
• The pituitary and pineal glands, located in the brain, are stimulated and toned.  The pituitary is considered to be the “master gland” because it regulates secretion of all other endocrine glands.  However, this gland is itself controlled by the brain and meRemoves stiffness from the cervical, thoracic and lumbar regions, bringing an increase of blood supply to these parts
  Gives a natural massage to the shoulders and neck
  Round-shoulders are corrected
  The chest is thrown wide open, so deep breathing may easily be practiced, in tern, increasing lung capacity, Relieve spasm in the bronchial tubes, Relieve asthma
  The cervical and upper dorsal nerves are nourished and toned with an increased supply of blood
  The energy of the body is focused on the parathyroid glands.  There are 4 small endocrine glands embedded in the thyroid tissue in the neck.  The function of the parathyroid glands is to regulate calcium levels in the blood and absorption by the body, which is critical to the contraction of all muscles (including the heart) clotting of blood, bone strength, plasticity and brittleness and the Prevention of tooth decay
  The pituitary and pineal glands, located in the brain, are stimulated and toned.  The pituitary is considered to be the “master gland” because it regulates secretion of all other endocrine glands.  However, this gland is itself controlled by the brain and mediates the effects of the nervous system on hormonal activity in the body
  diates the effects of the nervous system on hormonal activity in the body

Mental benefits

• Moods, emotions and stress are regulated

The Seated Forward Bend: (5)

Physical benefits:

• Provides a comprehensive stretch to the entire back of the body, from the neck down to the heels
• Helps reduce corpulence and enlargement of the spleen and liver
• A powerful massage and stimulation of all abdominal viscera
• Stimulates and tones all the digestive organs and increases the digestive fire
• Invigorates all the internal organs
• Massages the kidneys, liver, pancreas and other organs in the abdominal cavity
• Regulates the pancreas function which in controls carbohydrate metabolism and blood sugar levels.  This makes it an invaluable asana for diabetes and  hypoglycemia
• The intestines are regulated, peristalsis increased
• Aids constipation and other problems of the digestive tract
• Joints are mobilized, the spine becomes elastic and perennial youth is established
• It provides a full stretch of the posterior of the body

The Cobra: (6)

Physical benefits:

• Gives a backward bend to the spine (posterior curvature)
• The thoracic region is stretched and the rib cage expanded – effective at combating asthma and other respiratory problems
• The deep and superficial muscles of the back are massaged, toned and stretched
• The spine receives a powerful backward stretch.  Every vertebra is pulled back and gives a rich blood supply. The nerves and muscles of the spine are rejuvenated
• Relieves hunchback and back pain
• Gives a backward bend to the spine (posterior curvature)
  The thoracic region is stretched and the rib cage expanded – effective at combating asthma and other respiratory problems
  The deep and superficial muscles of the back are massaged, toned and stretched
  The spine receives a powerful backward stretch.  Every vertebra is pulled back and gives a rich blood supply. The nerves and muscles of the spine are rejuvenated
  Relieves hunchback and back pain
  By keeping the abdomen/hips on the ground,  interabdominal pressure is increased and the abdominal viscera are toned
  In women the ovaries and uterus are toned.  It is a powerful tonic which helps to relieve many utero-overine troubles and menstrual problems
  Increases bodily heat and destroys ailments
  By keeping the abdomen/hips on the ground,  interabdominal pressure is increased and the abdominal viscera are toned
• In women the ovaries and uterus are toned.  It is a powerful tonic which helps to relieve many utero-overine troubles and menstrual problems
• Increases bodily heat and destroys ailments

The Locust: (7)

Physical benefits:

• Abdominal pressure is increased. Intestinal functions are regulated and the resistance of the abdominal walls is strengthened and given an increased blood supply. Sluggish digestion is removed
• All the internal organs are massaged especially the pancreas, liver and kidneys
• Gives a backward bend to the spine and opens the chest
• An increased blood supply is brought to the neck and throat region
• Flexibility of the cervical region is promoted
• The biceps and deltoid muscles of the upper arms are strengthened and given an increased blood supply
• The abdominal and lumbar muscles are strengthened
• Lower-back pains and sciatica are banished
• The back and shoulder muscles are strengthened
• Bodily heat is produced
• The digestive fire is increased

The Bow: (8)

Physical benefits:

• Works on the entire spine. Flexibility is brought to all regions: cervical, thoracic, lumbar and sacral
• All the internal organs, especially the digestive organs are massaged and invigorated.  The large and small intestine as well as the liver and spleen are benefited.  Fat is removed.  The bow relieves congestion of blood in the abdominal viscera and tones them
• Useful in aiding chronic constipation, dyspepsia, the sluggishness of the liver and gastro-intestinal disorders
• Recommended for people with diabetes, as it helps to regulate the pancreas
• The abdominal muscles are strengthened
• The thoracic regions is expanded, especially good for people with respiratory problems
• It helps hunchback, rheumatism of the legs, knee-joints and hands
• It gives a deep massage to the back muscles
• Keeps the spine elastic
• Ossification of the bones is prevented
• Promotes energy, vigor and vitality

Half Spinal Twist: (9)

Physical benefits:

• Gives a lateral stretch to the vertebrae, back muscles, and hips
• Helps to keep the spine elastic by retaining its side to side mobility. Each vertebra is rotated in both directions
• The ligaments attached to the spine get this movement as well and so receive a rich supply of blood
• Helps to relieve lumbago and muscular rheumatism of the back and hips.  Adhesions in the joints caused by rheumatism are removed
• The synovial fluid of the joints increases and the joints become very active
• The roots of the spinal nerves and the sympathetic nervous system are toned and give a fresh supply of blood.  This has the effect of: Increasing the heart rate and force of contraction, stimulating glucose release from the liver, stimulating the sweat glands (cleansing effect on the body)
• Circulation is speeded up. There is an aerobic effect on the body. Breathing becomes more rapid
• Abdominal muscles are massaged. The large intestine is particular is stimulated. This helps to relieve constipation, dyspepsia and other digestive problems. Toxins in the digestive system are released
• Increases appetite and digestive powers by fanning the gastric juices
• There is a beneficial effect on the gall bladder, spleen, kidneys, liver and bowels

Mental benefits

• Helps to cure nervous disorders
• Brings peace of mind

The Crow: (10)

A balancing pose

Physical benefits:

• Strengthens the arms, wrists and shoulders
• Increases the breathing capacity by expanding the chest
• The muscles of the fingers, wrists and forearms are stretched

Mental benefits

• Increases the powers of concentration
• Promotes physical and mental balance
• Lethargy is removed
  

Hand to Feet Pose: (11)

Physical benefits:

• The spine becomes supple and is lengthened
• The joints are mobilized, the spine becomes elastic and perennial youth is established
• Invigorates the entire nervous system
• The hamstrings and other muscles on the back of the legs and lower body are stretched
• A complete stretch is give to the posterior of the body
• There is an increase of blood supply to the brain
• Adipose tissue on the abdomen will disappear
• Great for reducing excess fat and developing good posture

The Triangle: (12)

Physical benefits:

• Tones the spinal nerves and abdominal organs
• Increases peristalsis of the digestive tract
• A lateral stretch is give to the spine on both sides and the muscles are stretched. This keeps the spine elastic
• Promotes hip and leg flexibility
• The liver and spleen are massaged and abundant secretion stimulated
• General circulation within the body is invigorated
• The body becomes lighter and other asanas are improved