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Yoga and Benefits Summary

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All yogic exercises should be performed on a clean mat, a carpet or a blanket covered with a cotton sheet. Clothing should be light and loose-fitting to allow free movement of the limbs. The mind should be kept off all disturbances and tensions.

Regularity and punctuality in practicing yogic exercises is essential. Generally, 5 a.m. to 8 a.m. is the ideal time for yoga practices.

Yoga asanas and pranayama should be practiced only after mastering the techniques with the help of a competent teacher.

Asanas should always be practiced on an empty stomach. Shavasana should be practiced for a brief period before starting the rest of the exercises as this will create the right mental condition.

Asanas should be performed at a leisurely slow-motion pace, maintaining poise and balance.


Yoga – An ancillary of Veda


Jalaneti Kriya

It will relieve:

  1. Sore throat,
  2. Cold,
  3. Cough,
  4. Sinusitis,
  5. Migraine,
  6. Headache
  7. Cases of inflammation of the nasal membranes.
  8. Keeps the head cool
  9. Improves Vision

Vamana Dhouti Or Kunjal Kriya

It is beneficial for:

  1. Cleansing the stomach in cases of excessive bile, constipation, and gastric troubles.
  2. Headaches,
  3. Nervous weakness,
  4. Chronic cold,
  5. Cough
  6. Asthma.

Note: It should not be practiced by those suffering from high blood pressure, ulcers and heart trouble.

Kapalbhati Kriya

This kriya is beneficial for:

  1. Purifying the blood
  2. Strengthening the nerve and brain centers.
  3. Cures Lung, throat and chest diseases like chronic bronchitis, asthma, pleurisy and tuberculosis

Trataka Kriya

It is beneficial for:

  1. Myopia

Shavasana (Dead Body Pose)

This asana helps bring down:

  1. High blood pressure
  2. Relieves the mind

Padmasana (Lotus Pose)

It helps in the treatment of:

  1. Many heart and lung diseases
  2. Digestive disorders.
  3. Refreshes the mind


The practice of this asana tones up the:

  1. Nervous system
  2. Builds up powerful abdominal muscles
  3. Strengthens the pelvic organs.

It helps:

  1. Pep up digestion
  2. Boost the appetite
  3. Removes constipation.
  4. Relaxes the nerves of the head and face.
  5. Strengthens the sex glands

Vajrasana (Pelvic Pose)

It improves the:

  1. Digestion

Is beneficial in cases of:

  1. Dyspepsia
  2. Constipation
  3. Colitis
  4. Seminal weakness
  5. Stiffness of the legs.

It strengthens the:

  1. Hips
  2. Thighs
  3. Knees
  4. Calves
  5. Ankles
  6. Toes

Shirshasana (Topsyturvy Pose)

Regular practice will benefit the:

  1. Nervous System
  2. Circulatory System
  3. Respiratory System
  4. Digestive System
  5. Excretory System
  6. Endocrine System.

This asana helps cases of:

  1. Dyspepsia
  2. Seminal weakness
  3. Varicose veins
  4. Arteriosclerosis
  5. Jaundice
  6. Renal colic
  7. Congested liver.

Note: Those suffering from oozing from the ears, iritis, high blood pressure or a weak heart should not practice this asana.

Viparitakarani (Inverted Action Pose)

  1. Through this asana, the muscles of the neck become stronger
  2. Blood circulation is improved
  3. The functioning of the cervical nerves, ganglia and the thyroid also gets improved

Sarvagasana (Shoulder Stand Pose)

Helps relieve:

  1.  Bronchitis
  2. Dyspepsia
  3. Varicose veins
  4. Peps up the digestion.
  5. It stimulates the thyroid and para-thyroid glands, influences the bran, heart and lungs.
  6. It helps lymphatic juices to circulate in the brain and strengthens the mind

Note: This asana should not be done by those suffering Viparitkarani from high blood pressure, heart disease and eye trouble.

Matsyasana (Fish Pose)

Is beneficial in the treatment of:

  1. Acidity
  2. Constipation
  3. Diabetes
  4. Asthma
  5. Bronchitis
  6. Lung disorders

Uttanapadasana (Left-Lifting Pose)

It strengthens the:

  1. Abdominal muscles
  2. Intestinal organs

Halasana (Plough Pose)

  1. Relieves tension in the back, neck, and legs

Is beneficial in the treatment of:

  1. Lumbago
  2. Spinal rigidity
  3. Rheumatism
  4. Myalgia
  5. Arthritis
  6. Sciatics
  7. Asthma

Bhujangasana (Cobra Pose)

Helps in the treatment of diseases like:

  1. Cervical spondylitis
  2. Bronchitis
  3. Asthma
  4. Eosinophillia.

In women It removes weakness of the:

    1. Abdomen and tones up the reproductive system.

It exercises the:

  1. Vertebrae
  2. Back muscles
  3. Spine

Shalabhasana (Locust Pose)

This asana helps in the treatment of:

  1. Arthirits
  2. Rheumatism
  3. Low backache.


  1. Waist
  2. Chest
  3. Back
  4. Neck.


Note: Persons suffering from high blood pressure or heart disease should not practice this asana.

Dhanurasana (Bow Pose)

  1. Strengthens the spine.
  2. Improves the functioning of the pancreas and the intestines.

Provides good exercise for the:

  1. Arms
  2. Shoulders
  3. Legs
  4. Ankles
  5. Back
  6. Neck.

It relieves:

  1. Flatulence
  2. Constipation


Note: It should not be done by those with a weak heart, high blood pressure and ulcers of the stomach and bowels.

Makarasana (Crocodile Pose)


  1. The body
  2. The mind
  3. Muscles.

Beneficial in the treatment of:

  1. Hypertension
  2. Heart disease
  3. Mental disorders


Tones up the:

  1. Spinal and abdominal muscles
  2. Nerves

Activates the:

  1. Kidneys
  2. Intestines
  3. Stomach
  4. Adrenaline
  5. Gonad glands.

It relieves:

  1. Constipation
  2. Dyspepsia


  1. Stretches and strengthens the spinal nerves.

Exercises the:

  1. Vertebrae and keeps them in good shape.

It helps the:

  1. Liver
  2. Spleen
  3. Bladder
  4. Pancreas
  5. Intestines
  6. Other abdominal organs,

This asana is beneficial in the treatment of:

  1. Obesity
  2. Dyspepsia
  3. Asthma
  4. Diabetes

Paschimottanasana (Posterior Stretching Pose)

It relieves:

  1. Sciatica
  2. Muscular rheumatism of the back
  3. Backache
  4. Lumbago
  5. Asthmatic attacks
  6. Constipation
  7. Dyspepdis
  8. Abdominal disorders

Gomukhasana (Cow-Face Pose)

Will strengthen the muscles of the:

  1. Upper arm
  2. Shoulder
  3. Chest
  4. Back
  5. Waist
  6. Thigh.

Beneficial in the treatment of:

  1. Seminal weakness
  2. Piles
  3. Urethral disorders
  4. Kidney troubles.
  5. Varicose veins
  6. Sciatica

Pavanmuktasana (Gas-Releasing Pose)

  1. Helps release excessive gas from the abdomen and relieves flatulence.

Strengthens the:

  1. Abdominal muscles
  2. Internal abdominal organs like the liver, spleen, pancreas and stomach.


  1. Constipation

Chakrasana (Lateral Bending Pose)

  1. Increases lung capacity

Strengthens the:

  1. Knees
  2. Arms
  3. Shoulders

Trikonasana (Triangle Pose)

  1. It keeps the spinal column flexible and reduces the fat on the lateral sides of the body.
  2. Stimulates the adrenal glands and tones up the abdominal and pelvic organs.


  1. It increases one’s resistance to respiratory diseases

Anuloma -Viloma Pranayama

  1. It strengthens the lungs and calms the nerves.

Helps cure:

  1. Cough
  2. Cold
  3. Insomnia
  4. Chronic headache
  5. Asthama

Ujjayi Pranayama

  1. Clears the nasal passage and helps the functioning of the thyroid gland
  2. Benefits respiratory disorders, especially bronchitis and asthma

Note: Persons suffering from high blood pressure should not practice ujjayi

Bhastrika Pranayama

  1. Good exercise for abdominal viscera and lungs

Sheetali Pranayama

  1. Cools the body and mind
  2. Activates the liver and bile
  3. Has beneficial effects on the circulation and body temperature

Sitkari Pranayama

Helps to control:

  1. Thirst
  2. Hunger
  3. Laziness

Suryabhedan Pranayama

  1. Increases gastric juices and helps digestion.
  2. Fortifies the nervous system and clears the sinuses

Bhramari Pranayama

  1. Makes the complexion glow.
  2. Helps those suffering from insomnia



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