Asanas and Benefits – Paschimottanasana, Ustrasana, Shashankasana, Ardha Matsyendrasana


Sit erect, stretch out the legs and join the feet. Inhale and raise the hands upward. While exhaling bend the trunk and head forward and hold the big toes, Bend further forward, rest the forehead on the knees, keeping them straight. Return to the original position while inhaling.

Paschimottanasana Benefits

This strengthens the spine and female reproductive organs. Helps to improve functions of the abdominal organs and sets right respiratory disorders.


Avoid in cases of slipped disc, hernia and during post-abdominal surgery period.


Sit on the knees as in Vajrasnna. Slowly stand on the knees. While inhaling raise the hands over the head. Exhaling, arch the spine and neck backwards. Fully push the pelvis forward and hold the ankles. Return to the starting position while inhaling.

Ustrasana Benefits

Improves the respiratory and reproductive organs functions. Relieves stiffness in the back and shoulders.


Avoid in cases of hernia and hydrocele.


Take the posture of vajrasana.  Inhale, raise the arms over the head. Exhale, bend forward without raising the buttocks and rest the palms on the floor. Push the palms forward and rest the forehead on the floor. Inhale and return to original position.

Shashankasana Benefits

Helpful for constipation, diabetes and respiratory disorder patients. Relieves stiffness in the shoulders and back.

Ardha Matsyendrasana

Sit erect and stretch the legs forward. Fold the right leg and place the heel under the left hip. Fold left leg too and place the left foot close to the right knee. Stretch the right arm over the left knee and try to hold the left ankle. At the same time bring the left arm behind the waist. Exhale and twist the spine to the left and look towards the shoulder. While inhaling return to the stalling position. Repeat the procedure for the other leg.

Ardha Matsyendrasana Benefits

This asana strengthens the nerves and flexes the spine. Helpful for diabetes, digestive disorder and urinary problem patients.

Standing Exercises-Shavasana, Yakshasthalabhyas, Neck Exercise

Stand erect with legs apart. Place the palms on the waist. Slowly move the neck forward and backward. Then move from side to side…

>>>>Shavasana, Yakshasthalabhyas, Neck Exercise