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Asanas for legs & Spine
1.Tadasana
Benefits : a.Due to deep breathing it provides strength and expansion to the lungs
b.It is the best exercise to increase the height
c.It develops and activates the nerves of the entire body.
2.Utkatasana (Utkata=Powerful, Chair pose )
Benefits : a. Strengthens the thighs and ankles, while toning the shoulders, hips, and back
b. Stabilizes the knees
c. Known to be therapeutic for flat feet
3.Veerabhadrasana (Warrior posture)
Benefits : a. Stretches the chest, lungs, shoulders, neck & Lungs
b. Stretches the spine, shoulders, hamstrings, and legs
c. Stretches ankles
4.Padahastana (Pada = Foot, Hasta = Hand)
Benefits : a. Calms the brain and helps relieve form stress & anxiety
b. Stimulates liver & Kidney
c. Stretches hamstring & Calve muscles
d. Strengthens the thighs and legs
e. Improves digestion
f. Helps relieve from headache and insomnia
5.Parsvottanasana (Parsva = Side, Ut=Intense, Tan=to stretch or extend)
Benefits : a. Stretches the spine, shoulders, wrist, hips & Hamstring
b. Improves digestion
c. Stretches hamstring & Calve muscles
d. Strengthens the thighs and legs
e. Improves digestion
f. Calms the brain
6.Adho Mukha svanasana ( Adho = Down, Mukha = Face, Svana = Dog, Downward facing dog posture)
Benefits : a .Calms the brain and helps relieve mild depression
b. Stretches' the spine, shoulders, wrist, hips, calves & Hamstring
c. Improves digestion
d. Helps relieve from headache, backpain and insomnia
7.Sasakasana (Child posture)
Benefits : a. It massages the heart and helps to relax
b. It cures mental illness, stress and anger
c. In women, it strengthens the uterus, It reduces the fat from the stomach, waist and hips
8.Marjarasana ( cat & Cow pose)
Steps : Start on your hands and knees in a “tabletop” position. Make sure your knees are set directly below your hips and your wrists, elbows and shoulders are in line and perpendicular to the floor
Benefits : a. Useful for pain in the lumbar region of the body
b. It Strengthens the back and neck
c. Provides a gentle massage to the spine & Belly organs
9.Vakarasana or Ardha Matsyendrasana( Half Lord of the fishes pose / Seated Twist pose)
Benefits : a. Strength in your upper back, lengthening your spine
b. Stimulate microbes in gut and helps with digestion
c. Improves spine flexibility and mobility
10.Ustrasana (Ustra = Camel, asana = pose)
Benefits : a. Increase energy flow, heat and fire in your body
b. Cleanse the nerves system
c. Establishes balance & Calm mind
11.Makarasana (Crocodile pose)
Benefits : a. Helps in slip disc issues
b. Useful in asthma and lungs related problems
c. Helps in Knee related issues
12.Bhujangasana ( Cobra Pose, Bhujanga = Serpent or Snake, Asana = Pose)
Benefits : a. It makes spine flexible and healthy
b.Stretches the spine, shoulders, hamstrings, and groins
c.Stimulates the liver and kidneys
d. Opens the heart and lungs
13.Setubandhasana ( Bridge Pose, Sethu = Bridge, Bandha = Lock )
Benefits : a. Stretches the chest, neck, and spine
b.Stimulates abdominal organs, lungs, and thyroid
c.Improves digestion
d. Reduces anxiety, fatigue, backache, headache, and insomnia
e. Relieves menstrual discomfort when done supported
14.Chakrasana ( Wheel Pose, Chakra = Wheel, Asana = Pose)
Benefits : a. It makes spine flexible, healthy and stops aging
b.Strengthens the arms, legs, spine, and abdomen
c.Stimulates the liver and kidneys
d. Opens chest, heart and lungs
e. Strengthens the glutes and thighs
f. Increases energy and heat in the body
g. In women it cures problems related to uterus
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