Category Archives: Yoga Asanas

Sarvangasana / Shoulder stand pose

Sarvangasana literally means a pose that exercises full body parts. The pose has significant benefits. It is Yoga’s inverted pose which extremely beneficial for entire body. The pose helps in conditions like, Hypothyroidism, hypertension, constipation and many others. The pose specifically stretches stress areas like neck and lower back.


  1. Lie down on your back, both arms by the side
  2. Raise your both legs to 90 degrees
  3. Lift your hips slowly and place your hands on the hips. Remember Sarvangasana is shoulder stand position so your body should rest on your shoulders and not on your back.
  4. Keep your feet straight without bending your knees.
  5. Stay in the position for 45-60 seconds, don’t force yourself
  6. Do not move your head while in the position
  7. Slowly place your hands again on the floor and return to 90 degree position
  8. Slowly come to the normal position and relax for few seconds.


1. Stimulates thyroid gland and improves its functions
2. Massages neck and lower back ares
3. Improves blood circulation in chest, shoulders, neck and back
4. Helpful in reducing varicose veins by directing blood from in upward direction.
5. Directs blood flow to heart

DO NOT practice Sarvangasana in case of
1. Menstruation as it reverses blood flow
2. High blood pressure, heart problem, hernia, cervical spondylitis and kidney disorder
3. Neck ,back or shoulder injury

Dhanurasana / Bow pose

Dhanurasana is a very nice back strengthening exercise. This exercise concentrates on flexibility of your spinal cord. It is part of Hatha yoga poses which mainly focuses on weight reduction and rigorous poses. Do not stretch so much that your body start feeling uncomfortable. Do it slowly and gently and enjoy the benefit of this beautiful Bow pose.

Method :
1. Lie flat on your stomach

2. Bend both your legs and hold your ankle with your hands

3. Raise your legs upwards in a way that your thighs are off the floor

4. Slowly lift your head, shoulders and chest from the floor

5. Your body will look like a bow when you rest your full body on your

stomachwith the arched spine

6. Hold for 15-30 seconds

7. Repeat 2-3 times

Benefits :

1. It improves digestion
2. Strengthens spine and thigh muscles
3. Stretches neck, shoulders and arms
4. Regulates pancreas gland and is highly beneficial for diabetic patients

DO NOT practice this pose if you are suffering from back injury or Cervical pain.