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1 Shakti Naman I Spiritual Awareness: Manipura Chakra Trikonasana (Triangles pose) Spiritual Awareness: Vishuddhi Chakra Parvatasana (Mountain Pose) Contra indications: To look in front if Contra-indications: To be avoided by people suffering from spondylitis. with excessively impure blood, inflammation Benefits: Affects the muscles on sides of in ear, weak eye capillaries, problems of trunks, the waist & the back of the legs. pituitary or thyroid glands, arteriosclerosis, Stimulates the nervous system & alleviates any thrombosis, weak spine or vertigo. nervous depression. Improves digestion. Benefits: Strengthens nerves & muscles in Strengthens the pelvic area & tones the the limbs & back. Helps increase height by reproductive organs. Regular practice will stretching muscles & ligaments, enabling help to reduce waistline fat. growing bones to grow longer. Circulation is stimulated, especially in the upper spine between the shoulder blades. Spiritual Awareness: Manipura Chakra Santolanasana (Beam Balance Pose) Spiritual Awareness: Swadhisthana Chakra Marjariasana (Cat Pose) Benefits: Improves nervous balance & Benefits: Improves flexibility of the neck, develops a sense of inner equilibrium & shoulders & spine. Gently tones the female harmony. Strengthens muscles of thighs, reproductive system, giving relief from arms, shoulders & spine, stimulates balance menstrual cramps & leucorrhea. May also be of interaction between the dorsal & ventral practiced safely during pregnancy; forceful muscles. contraction of the abdomen, however must be avoided. 1 Shakti Naman I Spiritual Awareness: Swadhisthana Chakra Shashank-bhujangasana (Striking-Cobra Spiritual Awareness: Manipura Chakra Vajrasana (Thunderbolt Pose) Pose) Benefits: Alters flow of blood & nervous Contra-indications: Not to be performed by impulses in the pelvic region & strengthens people with very high blood pressure, the pelvic muscles. Preventative against slipped disc or those who suffer from hernia & helps relieve piles. Reduces blood vertigo. People suffering from peptic ulcer, flow to genitals & massages nerve fibres that hernia, intestinal tuberculosis or feed them making it useful in dilated veins. hyperthyroidism must not practice this asana Alleviates menstrual disorders. Increases without proper guidance. efficiency of the entire digestive system, Benefits: Gently tones reproductive organs, relieving digestive ailments. Stimulates vajra alleviates menstrual disorders, is an excellent nadi, activates prana in sushumna. post-natal asana, strengthening & tightening the abdominal & pelvic region. Tones & improves functioning of liver, kidneys & other visceral organs. Strengthens back muscles Shashankasana (hare or moon pose) Spiritual Awareness: Anahata or Vishuddhi Ushtrasana (Camel Pose) Spiritual Awareness: Manipura or Contra-indications: Not to be performed by Chakra Contra-indications: People with severe back Swadhisthana Chakra people with high blood pressure, slipped ailments must not practice this asana. disc, or those suffering from vertigo. Benefits: Beneficial for digestive & Benefits: Stretches & strengthens back reproductive systems. Stretches stomach & muscles & separates individual vertebrae intestines alleviating constipation. Backward from each other, releasing pressure on the bend loosens up vertebrae & stimulates disc. Encourages discs to resume their spinal nerves, relieving backache, rounded correct position, also regulates functioning of back & drooping shoulders. Posture is the adrenal glands. Tones pelvic muscles & improved. Front of neck is fully stretched, sciatic nerves. Is beneficial for both male & toning organs in the region regulating female reproductive organs. thyroid gland. Helpful for those suffering from asthma. 2 Shakti Naman I Spiritual Awareness: Sahasrara Chakra Naman Pranamasana (Prostration Pose) Spiritual Awareness: Ajna or Anahata Chakra Gomukhasana (Cows face pose) Contra-indications: Not to be performed by Benefits: Excellent for inducing relaxation. people with vertigo, weak neck or high blood Alleviates tiredness, tension & anxiety. pressure. To be avoided by people with Relieves backache, sciatica, rheumatism & excessively impure blood, inflammation in general stiffness in shoulders & neck & ear, weak eye capillaries, problems of improves posture by increasing energy, pituitary or thyroid glands, arteriosclerosis, awareness, and generally opening the chest any thrombosis, weak spine. area. Alleviates cramp in legs & makes the Benefits: Prepares brain to gradually adapt leg muscles supple. to extra pressure in head upon inversion. Gives benefits of sirshasana to lesser degree. Spiritual Awareness: Vishuddhi or Ajna Simhagarjanasana (Roaring Lion Pose) Tadasana (Palm Tree Pose) Chakra Benefits: Excellent for throat, nose, ears, Benefits: Develops physical & mental eyes & mouth, especially if performed facing balance. The entire spine is stretched & the healing rays of the early morning sun. loosened, helping clear congestion of spinal Relieves frustration & releases emotional nerves at points where they emerge from tension. Tension is removed from chest & the spinal column. Helps increase height by diaphragm. Useful for those who stutter or stretching muscles & ligaments, enabling are nervous or introverted. Helps develop a growing bones to grow longer. Stretches strong & beautiful voice. Strengthens eye rectus abdomini muscles & intestines, & is muscles & releases accumulated tension. useful during first six months of pregnancy to Mentally, calms the mind, removing keep abdominal muscles & nerves toned. emotional stress & anger. Develops Spiritual Awareness: Mooladhara or Ajna concentration, mental stability & state of Chakra thoughtlessness. 3 Shakti Naman I Tiryaka Tadasana (Swaying Palm Tree Pose) Pranamasana (Prayer Pose) Benefits: As for Tadasan, but it especially Benefit: Establishes a state of concentration massages, loosens & exercises the sides of & calmness in preparation for the practice to the waist. Balances the right & left group of be performed. postural muscles. Spiritual Awareness: Mooladhara or Manipura Chakra Om Hraam; Om Mitraya Namaha Om Hrah; Om Bhaskaraya Namaha Spiritual Awareness: Anahata Chakra Kati Chakrasana (Waist Rotating Pose) Hasta Utthanasana (Raised Arms Pose) Benefits: Asana tones the neck, shoulders, Benefits: Tones & purifies thyroid & para waist, back, & hips. Useful for correcting thyroid glands. back stiffness & postural problems. The relaxation & twisting movement induces a Om Hreem; Om Ravaye Namaha feeling of lightness & may be used to relieve Om Hroum; Om Arkaya Namaha physical & mental tension at any time during the day. Spiritual Awareness: Vishuddhi Chakra Spiritual Awareness: Vishuddhi, Anahata or Chakra 4 Shakti Naman I Padahastasana (Hand to Foot Pose) Parvatasan (Mountain Pose) Contra-indications: People with back (Details mentioned above) conditions must not bend forward fully. Om Hroum; Om Khagaye Namaha Bend from the hips, keeping the spine Om Hreem; Om Marichaye Namaha straight, until the back forms a ninety degree angle with the legs, or bends only as far as is comfortable. Cautions for inverted postures apply. Benefits: Improves digestions, burns toxins, Spiritual Awareness: Vishuddhi Chakra Spiritual Awareness: Swadhisthana Chakra strengthens immune system. Om Hroom; Om Suryaye Namaha Om Hraim; Om Savitre Namaha Ashwa Sanchalanasana (Equestrian Pose) Ashtanga Namaskara (Salute with Eight parts Contra-indications: The full stretch is not or points) advised for people with knee or ankle Contra-indications: People with serious back problems. problems, high blood pressure or heart Benefits: Strengthens gait, improves conditions must not do this practice confidence, awakens the intuitive creative Benefits: This pose strengthens the leg & mind within. arm muscles, develops the chest & exercises Om Hraim; Om Bhanave Namaha the region of the spine between the shoulder Spiritual Awareness: Manipura Chakra Spiritual Awareness: Ajna Chakra Om Hroom; Om Adityaya Namaha blades. Om Hrah; Om Pushne Namaha 5 Shakti Naman I Bhujangasana (Cobra Pose) Kandharasana (Shoulder Pose) Contra-indications: Not advised for people Contra-indications: People suffering from suffering from peptic ulcer, hernia, intestinal peptic or duodenal ulcers, or abdominal tuberculosis or hyper thyroidism. hernia must not practice. Generally Om Hraam; Om Hiranyagarbhaya Namaha recommended for women in advances stages of pregnancy & must not raise the buttocks more than 15cms in this pose. Benefits: Can realign the spine, eliminating rounded shoulders & relieving backache. Massages & stretches colon & abdominal organs, improving digestion. Tones the female reproductive organs & is useful for Spiritual Awareness: Vishuddhi Chakra Spiritual Awareness: Vishuddhi or Anahata women having tendency to miscarry, for Chakra management of menstrual disorders, prolapsed, asthma, & various bronchial & thyroid conditions Utthita Lolasana (Swinging while Standing Shava Udarakarshanasan (Universal Spinal Pose) Twist) Contra-indications: Not to be practiced by Contra-indication: This can realign the hip people who suffer from vertigo, high blood joint, must not be practiced if its painful pressure or back conditions. Benefit: Tightness & tiredness are relieved, Benefits: This helps to remove tiredness by especially in the lower back. The pelvic & stimulating the circulation & toning the abdominal organs are toned through the spinal nerves. Stretches the hamstring & massaging action. back muscles, loosens hips & massages Spiritual
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