Asanas and Benefits – Kati Chakrasana, Chakrasana, Uttanpadasana

The Science of Yoga – Asanas and Benefits

Kati Chakarasana

Lie flat on your back, fold both the knees and place the legs close to the hips. Keep both the hands under the head. Then exhale and turn the legs to the right and head to the left. Inhale and return to original position. Repeat the same on the opposite side.

Kati Chakarasana Benefits

Good exercise for spine, waist, chest, knees, shoulder and joints.


Lie flat on the back. Keeping the feet together, fold the legs and bring them near the hips. Place the hands near the shoulder. While inhaling slowly raise the body to form an arch. Exhale and return to original position.

Chakrasana Benefits

The exercise strengthens nervous, system and endocrine glands. Good for diabetes, asthma, constipation and obesity patients.


Slipped disc, duodenal ulcer, hernia and cardiac patients should avoid the exercise.


Lying flat on the back keep the feet together and place the palms close to the body. While inhaling stretch both the hands upwards and legs downwards. Exhale and return to original position.

Uttanpadasana Benefits

This asana massages the spine, heart and lungs, prevents high blood pressure, cardiac diseases, spondylitis and joint pain.

Prone Position Asanas -Bhujangasana, Shalabhasana, Dhanurasana


Lie flat on the abdomen with thee down. Keep both the hands by the side of the chest, while inhaling raise the chin,

>>>>Bhujangasana, Shalabhasana, Dhanurasana