Knee Press, Both Legs (Pavanamuktasana)

 

Benefits:

• This asana cures acidity problems, indigestion and constipation.
• Pavanamuktasana is very good for the abdominal organs
• Regular practice of this asana cures gastric problems
• This asana is very helpful for people suffering from arthritis pain, heart problems, waist pain and acidity.
• This asana gives flat stomach.  So every one can practice this asana for flat stomach
• This asana strengthens the digestive system, purifies impure air, helps in diabetes, high blood pressure.
• Warms up and prepares the body for more challenging poses.
• Relaxes and unwinds leg muscles.
• Helps relieve stomach gas and constipation.
• Eliminates tension in the back.

 Contraindications and Cautions:

Must be avoided if there is recent abdominal surgery as there is a lot of pressure on the abdomen. Anyone suffering from hernia or piles should avoid this asana. Pregnant women should not practice this asana.  

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Bound Angle Pose (Baddha Konasana)

 Benefits:

• Strengthens and improves flexibility in the inner thighs, groins and the knees.
• Helps prepare the hips and groins for meditative seated poses, which require more flexibility in these areas.
• Stimulates the abdominal organs, potentially improving the health of the ovaries, prostate gland, kidneys and bladder.
• Helps relieve mild depression, anxiety, and fatigue.
• Soothes menstrual discomfort and sciatica.
• Metaphysically opens up the groin area helping to relieve sexual inhibitions and guilt.
• Therapeutic for flat feet, high blood pressure, infertility, and asthma.
• Consistent practice of this pose until late into pregnancy is said to help ease childbirth.
• Traditional texts say that Baddha Konasana destroys disease and gets rid of fatigue.

 Contraindications and Cautions:

• Recent or chronic hip, groin or knee injury or inflammation.

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Tree Pose (Vriksasana)

Benefits:

• Strengthens thighs, calves, ankles, and spine
• Stretches the groins and inner thighs, chest and shoulders
• Improves sense of balance
• Relieves sciatica and reduces flat feet
• Improves balance and stability in the legs
• On a metaphysical level, helps one to achieve balance in other aspects of life
• Strengthens the ligaments and tendon of the feet
• Strengthens and tones the entire standing leg, up to the buttocks
• Assists the body in establishing pelvic stability
• Strengthen the bones of the hips and legs due to the weight-bearing nature of the pose
• Builds self-confidence and esteem

 Contraindications and Cautions:

• Headache
• Insomnia
• Low blood pressure
• High blood pressure: Don't raise arms overhead

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Half Moon Pose Left (Ardha Chandrasana Left)

 

Benefits:

• Strengthens your legs, ankles, abdomen, buttocks and spine
• Stretches your groins, hamstrings, calves, shoulders, and spine
• Opens your hips and chest
• Builds coordination and balance
• Improves digestion
• Aids in stress relief
• Therapeutic for anxiety, fatigue, menstrual pain, backache, fertility, sciatica, osteoporosis,  indigestion,    gastritis and constipation

 Contraindications and Cautions

• If you have any neck problems, don't turn your head to look upward; continue looking straight ahead and keep both sides of the neck evenly long.
• Headache or migraine
• Low blood pressure
• Diarrhea
• Insomnia

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Easy Plow Pose (Purva Halasana)

 Benefits:

• Calms the brain
• Stimulates the abdominal organs and the thyroid gland
• Stretches the shoulders and spine
• Helps relieve the symptoms of menopause
• Reduces stress and fatigue
• Therapeutic for backache, headache, infertility, insomnia, sinusitis

Contraindications and Cautions:

• Diarrhea
• Menstruation
• Neck injury
• Asthma & high blood pressure: Practice Halasana with the legs supported on props.
• Pregnancy: If you are experienced with this pose, you can continue to practice it late into pregnancy. However, don't take up the practice of Halasana after you become pregnant.
• With the feet on the floor, this pose is considered to be intermediate to advanced. It is not advisable to perform the pose in this way without sufficient prior experience or unless you have the supervision of an experienced instructor.

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Right Triangle Pose (Trikonasana Right)

 Benefits:

• Stretches and strengthens the thighs, knees, and ankles
• Stretches the hips, groins, hamstrings, and calves; shoulders, chest, and spine
• Stimulates the abdominal organs
• Helps relieve stress
• Improves digestion
• Helps relieve the symptoms of menopause
• Relieves backache, especially through second trimester of pregnancy
• Therapeutic for anxiety, flat feet, infertility, neck pain, osteoporosis, and sciatica

 Contraindications and Cautions:

•  Avoid doing this pose if you are suffering from migraine, 
• Diarrhea
• Low or High blood pressure
• Neck and Back Injuries (those with high blood pressure may do this pose but without raising their hand overhead, as this may further raise the blood pressure).

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Cat Pose (Marjariasana)

Benefits:

• Improves posture and balance
• Strengthens and stretches the spine and neck
• Stretches the hips, abdomen and back
• Increases coordination
• Massages and stimulates organs in the belly, like the kidneys and adrenal glands
• Creates emotional balance
• Relieves stress and calms the mind

Contraindications and Cautions:

•   With a neck injury, keep the head in line with the torso.

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