Asanas
  Advasana
 
  Akarna Dhanurasana
 
  Ananda Madirasana
 
  Ardha Chandrasana
 
  Ardha Padma Paschimottanasana
 
  Ardha Padmasana
 
  Ardha Salabhasana
 
  Ardha Ushtrasana
 
  ArdhaMatsyendrasana
 
  Baddha padmasana
 
  Bakasana
 
  Bhadrasana
 
  Bhujangasana
 
  Bhumi pada mastakasana
 
  Chakki Chalanasana
 
  Chakki Chalanasana V.1
 
  Chakrasana
 
  Dhanurasana
 
  Dhyana Veerasana
 
  Dwi Hasta Bhujanasana
 
  Dwi pada kandarasana
 
  Dwi pada sirsasana
 
  Dwikonasana
 
  Eka Pada Sirsasana
 
  Eka padasana
 
  Garbha Pindasana
 
  Garudasana
 
  Gatyatmak Meru Vakrasana
 
  Gomukasana
 
  Gorakshasana
 
  Gupt padmasana
 
  Halasana
 
  Hanumanasana
 
  Janu Sirshasana
 
  Jyestikasana
 
  Kashtha Takshanasana
 
  Kawa Chalasana
 
  Koormasana
 
  Kukkutasana
 
  Lolasana
 
  Makarasana
 
  Marjariasana
 
  MatsyaKridasana
 
  Mayurasana
 
  Merudandasana
 
  Moolabandhasana
 
  Naman Pranamasana
 
  Namaskarasana
 
  Natarajasana
 
  Natarajasana V.1
 
  Natavarasana
 
  Nauka Sanchalanasana
 
  Naukasana
 
  Oordhwa Padmasana
 
  Pada Angushthasana
 
  Padahasthasana
 
  Padma Parvatasana
 
  Padmasana
 
  Parsvakonasan
 
  Parvatasan
 
  Paschimottanasana Pt.1
 
  Paschimottanasana Pt.2
 
  Pavanmuktasana
 
  Poorna Bhujangasana
 
  Poorna matsyendrasana
 
  Poorna Shalabhasana
 
  Poorwa Halasana
 
  Rajju Karshanasana
 
  Salabhasana
 
  Sarpasana
 
  Sarvangasana
 
  Setubandhasan
 
  Shashank Bhujangasana
 
  Shashankasana
 
  Shavasana
 
  Siddha Yoni Asana
 
  Simhagarjanasana
 
  Simhasana
 
  Sirsasana
 
  Sirsha Angushta Yogasana
 
  Suptavajrasan
 
  Surya Namaskar
 
  Swastikasana
 
  Tadasana
 
  Tolangulasana
 
  Trikonasana
 
  Trikonasana V.1
 
  Trikonasana V.2
 
  Trikonasana V.3
 
  Trikonasana V.4
 
  Trikonasana V.5
 
  Udarakarshanasana
 
  Ustrasana
 
  Vajrasana
 
  Vatayanasana
 
  Vayu Nishkasana
 
  Veerbhadrasana
 
  Vishwamitrasana
 
  Vrikshasana
 
  Vyaghrasana
 
  Yogamudrasana
 
Merudandasana
Spinal column pose.
 
  • Lie flat on back with arms stretched out to the sides, palms down
  • Bend right leg, place the foot on left knee.
  • Gently twisting the spine, drop right knee towards floor in the opposite direction. Keep both shoulders on floor and look in opposite direction
  • Hold the pose for 10-30 seconds, breathing normal
  • Repeat it on other side, left foot on the right knee.
 
Benefits:
  • Alleviates stiffness and pain in the upper and mid back, makes it more flexible
  • Massages the internal organs of the stomach
  • Stretches the trapeze muscles above the collar bone removing stiffness
  • Controls sciatica pain
 
Contra-indications:
Those with severe sciatica should consult their doctor before practicing this.
 
 
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