Benefits of Asana (cont’d)

Benefits of Asana (cont’d)
31 January, 2014

Extended Side Angle Pose (Utthitaparsvakonasana)

This pose develops many parts of the body including the spine, abdomen, shoulders, chest, legs, ankles, and groins.  People having problems with infertility, low backache, osteoporosis, sciatica, constipation, and menstrual discomfort can seek therapy in this pose.  However this pose is not advisable to those who have headaches, insomnia, or high/low blood pressure.

Other benefits that this pose offers are:

  1. Stamina will be increased;
  2. Abdominal organs will be stimulated;
  3. Legs, ankles, and knees will be stretched and strengthened; and,
  4. Spine, shoulders, waist, groins, chest and lungs will be stretched.

Extended Triangle Pose (Utthitatrikonasana)

This is another pose that concentrated on the thighs.  Stretching is done on the hips, hamstrings, groins, calves, shoulders, spine, and chest.  Stress, anxiety, neck pain, flat feet, sciatica, osteoporosis, and infertility can be relieved in this therapeutic pose.  On the other hand, people experiencing headache, diarrhea, and low blood pressure should take precautions in performing this pose.


In this pose, it offers the following positive gains:

  1. Thighs, ankles, and knees will be stretched and strengthened;
  2. Abdominal organs will be stimulated;
  3. Digestion will be improved; and,
  4. Stress, backache, and symptoms of menopause will be relieved.

Firefly Pose (Tittibhasana)

The anatomical focus of this pose is on the wrists.  People who have injuries on the shoulder, wrist, elbow, and low back should not perform this pose. 

Several benefits are the following: Strengthening the wrists and arms; Stretching the back torso and inner groins; Toning the belly, and; Improving the sense of balance.

Frog Pose (Bhekasana)

The original Sanskrit name of this posture is Mandukasana which was derived from the term Manduka which means Frog.  The emphasis of this pose is on the thighs and legs making it more flexible.  Depending on the age, fitness, will power, and the comfort level of the individual is the consideration in the breakpoint for this pose.  Those who have backaches, severe leg joints pain, and heart disease problems are highly discouraged from doing this pose.  This asana provides the following potential benefits:

  1. Helps in reducing the abdominal area, thighs and hip’s excess fats;
  2. Tones the thigh muscles and improves the leg’s flexibility;
  3. Pain in the back, knees, knees and ankles are alleviated; and,
  4. The functioning of the excretory and digestive systems is boosted.

Half Boat Pose (Ardh Navasana)

This pose seem so simple to look at but for people who have weak lower back may struggle in performing this asana.   The pose concentrates on the abdominal muscles which develops and strengthens it and at the same time it melts the deposited excess fat.  However if you are suffering from a lower back pain then it is not advisable to continue with this pose.    

One of the major appreciated benefits of this pose is reducing the fats in your belly.  Aside from this, rejuvenation is achieved.  Overall health and energy are enhanced as abdominal organs are massaged. 

Half Moon Pose (Ardha Candra)

In yoga mythology, the moon signifies a rich symbolism and figure that represents one of the human body’s polar energies.

The many benefits of this pose include the following:

  1. Strengthens the spine, abdomen, buttocks, ankles, and thighs;
  2. Stretches the spine, groins, chest, hamstrings and calves;
  3. Sense of balance and coordination are enhanced;
  4. Stress is relieved; and,
  5. Digestion is improved

Half Spinal Twist Pose (Ardha Matsyendrasana)

In Hatha Yoga, this is one of the most important and best asana.  In fact, one can gain numerous benefits from this pose because it covers all the systems of the body.  The main anatomical focus of this asana is in the chest, arms, spine, hips and abdomen. 

The various benefits that one can achieve from this pose are listed down below:

  1. Elasticity of the spine is increased.  Spinal nerves are toned and the spinal cord’s functioning is improved;
  2. Muscles are stretched and compressed alternately on different sides of the body;
  3. Helps in repairing slipped disc;
  4. Abdominal organs are massaged and digestive juices are increased which helps improve one’s appetite and lessens constipation;
  5. Secretion of bile and adrenaline is regulated;
  6. Tension in the neck, upper back, arms, and shoulders are relieved;
  7. Oxygen supply is increased with the opening of the chest;
  8. Hip joints are loosened which relieves the stiffness;
  9. Purification of the blood as well as those in the internal organs are increased;

10. Round shoulders are improved;

11. It can be applied as a therapy for people having problems with constipation, indigestion, anorexia, urinary tract disorders, menstrual disorders, diabetes and cervical spondylitis; and,

12. For women, the following benefits are acquired: a) the health of the reproductive organs is improved because fresh blood, oxygen and nutrients are provided through the increased circulation to the pelvic region, and; b) Urinary tract disorders are prevented.

There is however some precautions or warnings that one must take note of before performing this pose.  Remember the following precautionary advice:

  1. This pose is not suitable for women who are pregnant or who have their period because of the strong twist in the abdomen;
  2. Those who have had brain, abdominal or heart surgeries are not recommended to practice this pose;
  3. People who have hernia or peptic ulcer should be careful in doing this asana; and,
  4. The pose is highly discouraged for those who have severe spinal problems.

Lord of the Dance or Dancer Pose  (Natarajasana) 

This pose covers focus on the ankles, knees, thighs, pelvis, groins, abdomen, shoulders, chest, kidneys, lungs, and spine.  The only warning that is given for this pose is those who have low blood pressure.  A variety of benefits are identified below:

  1. Chest, shoulders, thighs, groins, and abdomen will be stretched;
  2. Balance will be enhanced; and,
  3. Ankles and legs will be strengthened.

Mountain Pose (Taḍasana)

The anatomical focus of this pose is on the thighs.  It is a good therapy for Sciatica.  Sciatica is medically defined as a set of symptom including pain in the sciatic nerves.  To be more defined, it generally refers to the leg pain symptoms (tingling, numbness or weakness).  This symptom starts in the low back and goes down through the buttock.  From there, the pain is pushed down to the large sciatic nerve in the back of the leg.

This pose should be avoided by people suffering from headache, insomnia and low blood pressure. 

Benefits of this pose include improving the posture, strengthening the ankles, knees and thighs, firming the buttocks and abdomen, and reducing flat feet.


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