All yoga poses, or asanas, are incorporated into a practice for a purpose. Asanas benefit different areas of the body. Knowing the various yoga asanas as well as their benefits can help even an amateur yogi or yogini make a meaningful practice at home.
Digestive System
Certain yoga poses benefit the digestive system, helping to promote the efficient cycling of nutrients and waste through the body. Salabhasana, also known as the locust pose, is one pose known to benefit the digestive system. Lie face down on your mat with your arms outstretched to your sides, palms up. Inhale and lift the legs, head, chest and shoulders from the mat as high as possible. Hold for five pauses and release.
Back Pain
Halasana, or the plow pose, is a popular asana for back discomfort. Lie flat on your back with your legs up in the air, forming a 90-degree angle with your body. Your feet should be flexed with the bottoms of your feet facing the ceiling. Rise up to rest your body weight on the tops of your shoulders, slowly lowering your feet toward the floor, forming a C with your body. Have your arms outstretched behind you for balance. This pose can be held for anywhere between one and five minutes, according to "Yoga Journal." Hold it as long as you can, and then release your body back to neutral on your mat.
Blood Circulation
Salamba sarvangasana, or the supported shoulderstand, is a yoga asana known to promote healthy blood circulation. Fold two blankets and stack them on top of one another to form a sort of cushion for your shoulders. Lie over the blankets, positioning them under your shoulders, with your head and the rest of your body on the mat or floor. Bend your knees, push your feet down toward the floor and lift them into the air. Curl your pelvic bones and the bottom of your back and torso away from the ground, supporting your back with your hands. Hold your legs in the air for a few pauses and then slowly release your body back to the floor.
Respiratory System
Yogic Logic recommends viparita karani, or the legs-up-the-wall pose, for the respiratory system. This is a simpler version of the supported shoulderstand. Fold your blankets in the same way as before, placing them underneath your pelvis. Lie with your legs up a wall and your bottom tucked into the corner, supported from the back by those blankets. Let your arms fall to your side and focus on your breath. Hold this pose for as long as you can. The reversal of the blood flow makes it uncomfortable for some people to hold an inversion pose like this for a long period of time.
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