Yoga Kriyas

Health Benefits and Contra-indications

 YOGA ASANS

Bhujang asan (Cobra pose) Benefits: This pose keeps the spine supple, improving circulation
in the back region and toning the spinal nerves. It
tones the reproductive organs, stimulates digestion and
relieves constipation. It also tones the liver and massages
the kidneys and adrenal glands.
Gomukh asan (Cow face pose) Benefits: Gomukhasana is an excellent asana for inducing
relaxation. If practised for 10 minutes or more, it will
alleviate tiredness, tension and anxiety. It stimulates the
kidneys and alleviates mature onset diabetes. It relieves
backache, sciatica, rheumatism and general stiffness in
the shoulders and neck, and improves posture by opening
the chest area. It alleviates cramp in the legs and makes
the leg muscles supple.
Pawanmukt Asan (Leg Lock/Wind release pose)

Contra-indications: Not to be performed by persons suffering
from high blood pressure or serious back conditions, such
as sciatica and slipped disc.

Benefits: Supta pawanmuktasana strengthens the lower back
muscles and loosens the spinal vertebrae. It massages the
abdomen and the digestive organs and is, therefore, very
effective in removing wind and constipation. By massaging
the pelvic muscles and reproductive organs, it is also
useful in the treatment of impotence, sterility and menstrual
problems.
Poorwa Hal asan (Preliminary Plough pose) Contra-indications: This asana should not be practised by those
who are old, infirm, suffering from sciatica or slipped disc.
Benefits: It stretches the pelvis, regulates the kidneys, activates
the intestines and removes excess weight.
Purvottan asan (Upward Plank pose) General Benefits
Greater strength at the shoulders and arms: Purvottanasana improves the strength at the wrists going upwards to the entire arm including the shoulders. The weight of the body if balanced well on the shoulders and the wrists will not only make the pose easy but will improve the muscle strength around the shoulders without causing injury.
Reduces cramps at the calf, hamstrings, and quadriceps: Repeated practice of this pose will open the muscles at the quadriceps, hamstrings, and calves thus reducing the cramps.
Great pose for athletes: For most sports the arms and the legs are to be worked at, and Upward Plank Pose gives both the benefit of improving the arm strength and the leg strength.
Improves the alignment of the shoulders: If practiced well can help in reducing rounded shoulders and thus improving the alignment.
Core strength is improved: With the practice of Purvottanasana, pulling in the tummy consciously will improve core strength.
Works well in improving the balance: This pose is a great and easy way to learn to improve the balance of the body keeping in mind the alignment of the arms and the feet.
Great pose to practice by women during menstruation: Purvottanasana, can be performed to ease heaviness around the lower abdomen during menstruation.
Tones the entire body: This pose works on the entire body, right from the toes to the neck, giving room for a well-toned body with the burning of fat around the thighs, hips, chest, and abdomen.
Purvottan asan (Upward Plank pose) Contra-indications: High Blood Pressure: This pose needs to be practiced with guidance when suffering from high blood pressure, as the head and neck fall back loose bringing in a sudden flow of blood to the head.
To be avoided if suffering from severe migraine: Proper guidance is needed if one is suffering from severe migraine, as the head falls back loose during the practice of this pose.
Any kind of injury in the wrists, neck, or back: Keep in mind that any injury caused will hinder the practice of this pose, hence one needs to be cautious.
General Weak Body: It is important to work on the basic strength of the body before the practice of this pose, as the elbow joints and wrist joints are not used to taking the weight of the body, while the arms are placed behind you.
Sarvang asan (Shoulder Stand pose) Contra-indications: This asana should not be practised by
people suffering from enlarged thyroid, liver or spleen,
cervical spondylitis, slipped disc, high blood pressure or
other heart ailments, weak blood vessels in the eyes,
thrombosis or impure blood. It should be avoided during
menstruation and advanced stages of pregnancy.
Sarvang asan (Shoulder Stand pose) Benefits: By pressing the chest against the chin this asana
stimulates the thyroid gland, balancing the circulatory,
digestive, reproductive, nervous and endocrine systems.
Together with the enriched blood flow to the brain, it also
tranquillises the mind, relieves mental and emotional
stress, fear and headaches, and helps clear psychological
disturbances. The thymus gland is also stimulated, boosting
the immune system. Its influence on the parathyroid glands
ensures normal development and regeneration of the
bones, preventing premature calcification.
Abdominal breathing is induced, improving the exchange
of air in the body, relieving stress and massaging the
abdominal organs. Sarvangasana releases the normal
gravitational pressure from the anal muscles, relieving
haemorrhoids. It tones the legs, abdomen and reproductive
organs, draining stagnant blood and fluid, and
increasing circulation to these areas.
Flexibility of the neck vertebrae is improved and the nerves
passing through the neck to the brain are toned.
Circulation is increased in this area generally, revitalising
the ears, eyes and tonsils, preventing and relieving various
throat and nose ailments.
Sarvangasana is used in yoga therapy for the treatment of
asthma, diabetes, colitis, thyroid disorders, impotence,
hydrocele, prolapse, menopause, menstrual disorders and
leucorrhoea. Regular practice helps to prevent cough,
cold and flu.
Shav asan (corpse pose) Benefits: This asana relaxes the whole psycho-physiological
system. It should ideally be practised before sleep; before,
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during and after asana practice, particularly after dynamic
exercises such as surya namaskara; and when the practitioner
feels physically and mentally tired. It develops body
awareness. When the body is completely relaxed, awareness
of the mind increases, developing pratyahara.
Shithil asan (Relaxing pose) Benefits of Shithil Asana:
Deep Relaxation: It helps to release physical and mental tension, reducing fatigue and stress.
Improved Sleep Quality: By promoting relaxation, it can contribute to better sleep.
Mental Clarity: It can help calm the mind and improve mental focus.
Preparation for Further Asanas: It can prepare the body for more challenging yoga poses by allowing it to relax and release tension.
Stress Relief: The relaxing nature of the pose can help alleviate stress and anxiety. 
Sukh asan (Comfortable pose) Benefits: Sukhasana is the easiest and most comfortable of the
meditation postures. It can be utilised without ill effect by
persons who are unable to sit in the more difficult meditation
postures. It facilitates mental and physical balance
without causing strain or pain.
Surya Namaskar (Sun salutation) Contra-indications: The practice of surya namaskara should
be immediately discontinued if a fever, acute inflammation,
boils or rashes occur. These may develop due to excess
toxins in the body. When the toxins have been eliminated,
the practice may be resumed.
Surya namaskara should not be practised by people
suffering from high blood pressure, coronary artery
diseases, or by those who have had a stroke, as it may over
stimulate or damage a weak heart or blood vessel system.
It should also be avoided in cases of hernia or intestinal
tuberculosis.
People with back conditions should consult a medical
expert before commencing this practice. Although some
back conditions may be alleviated by this practice,
conditions such as slipped disc and sciatica will be better
managed through an alternative asana programme.
During the onset of menstruation, this practice should be
avoided. If there are no adverse effects, the practice may
be resumed after the initial flow or towards the end of the
period. During pregnancy it may be practised with care
until the beginning of the twelfth week. Following childbirth,
it may be commenced approximately forty days
after delivery for re-toning the uterine muscles.
Surya Namaskar (Sun salutation) General benefits: The practice of surya namaskara as a whole
gives a great number of benefits.
It stimulates and balances all the systems of the body,
including the endocrine, circulatory, respiratory and
digestive systems. Its influence on the pineal gland and
the hypothalamus helps to prevent pineal degeneration
and calcification. This balances the transition period
between childhood and adolescence in growing children.
Synchronising the breath with the physical movements of
surya namaskara ensures that the practitioner, at least for
a few minutes daily, breathes as deeply and rhythmically
as possible. This removes carbon dioxide from the lungs
and replaces it with fresh oxygen, increasing mental clarity
by bringing fresh, oxygenated blood to the brain.
To conclude, surya namaskara is the ideal practice to
increase awareness and bestow good health and wellbeing.
Tad asan (Palm Tree) Benefits: This asana develops physical and mental balance.
The entire spine is stretched and loosened, helping to
clear up congestion of the spinal nerves at the points
where they emerge from the spinal column. Tadasana
stretches the rectus abdomini muscles and the intestines
and is useful during the first six months of pregnancy to
keep the abdominal muscles and nerves toned.
Titli asan/Bhadr asan (Butterfly pose)

Contra-indications: People with sciatica and sacral conditions
should avoid this asana.

Benefits: Both stages prepare the legs for mastery of padmasana
and other meditative asanas. The inner thigh muscles
hold a lot of tension which is relieved by these asanas.
They also remove tiredness from long hours of standing
and walking.
Uttanasan (Squat & Rise)

Contra-indications: Not to be practised by women suffering
from prolapse of the uterus.
After the first three months of pregnancy practise only the
first 3 stages.

Benefits: This asana strengthens the muscles of the middle of
the back, the pelvis and the uterus, and also the thighs,
knees and ankles.
It boosts the circulation of prana in the body.
Virabhadr asan (Warrior pose) General Benefits of Virabhadrasana:
Strengthens: Legs, ankles, arms, core muscles.
Improves: Balance, stamina, flexibility, posture, focus.
Releases: Tension in the shoulders.
Enhances: Body awareness and coordination. 

Yoga Kriyas

Health Benefits and Contra-indications

Pranayam and Shatkarm

Anulom-Vilom/Nadishodhan (Alternate Nostril Breathing) Benefits: Nadi shodhana ensures that the whole body is nourished
by an extra supply of oxygen. Carbon dioxide is
efficiently expelled and the blood is purified of toxins.
The brain centres are stimulated to work nearer to their
optimum capacity. It also induces tranquillity, clarity of
thought and concentration, and is recommended for those
engaged in mental work. It increases vitality and lowers
levels of stress and anxiety by harmonising the pranas. It
clears pranic blockages and balances ida and pingala nadis,
causing sushumna nadi to flow, which leads to deep states
of meditation and spiritual awakening.
Bhramari Pranayama (Humming Bee Breathing)

Contra-indications: Bhramari should not be performed while
lying down. People suffering from severe ear infections
should not practise this pranayama until the infection
has cleared up. Those with heart disease must practise
without breath retention.

Benefits: Bhramari relieves stress and cerebral tension, alleviating
anger, anxiety and insomnia, and reducing blood
pressure. It speeds up the healing of body tissue and may
be practised after operations. It strengthens and improves
the voice and eliminates throat ailments.
Kapalabhati (Skull Shining Breath)

Contra-indications: Kapalbhati should not be practised by those
suffering from heart disease, high blood pressure, vertigo,
epilepsy, stroke, hernia or gastric ulcer.

Benefits: Kapalbhati purifies ida and pingala nadis, and also
removes sensory distractions from the mind. It is used to
energise the mind for mental work, to remove sleepiness
and to prepare the mind for meditation.
It has a similar cleansing effect on the lungs to bhastrika
and is, therefore, a good practice for asthmatics and those
suffering from emphysema, bronchitis and tuberculosis.
After a few months of proper preparation, it can be effective
for women to use during childbirth.
It balances and strengthens the nervous system and tones
the digestive organs.
For spiritual aspirants, this practice arrests thoughts and
visions.
Moorchha Pranayama (swooning or fainting breath)

Contra-indications: This technique should not be practised by
those suffering from heart disease, high blood pressure,
epilepsy, brain disorders or atherosclerosis of the carotid
or basilar arteries. Discontinue the practice as soon as the
fainting sensation is felt. The aim is to induce a state of
semi-fainting, not complete unconsciousness.

Benefits: Moorchha pranayama is an excellent preparation
for meditation as it draws the mind inwards and enables a
psychic state to be experienced. It cuts out the distractions
of the outside world, inhibits identification with the physical
body and brings about mental tranquillity. It alleviates
tension, anxiety, anger, neuroses and other mental problems
and raises the level of prana.

Yoga Kriyas

Health Benefits and Contra-indications

Bandhas (Locks)

Jalandhar Bandh (Throat Lock)

Contra-indications: People suffering from cervical spondylosis,
high intracranial pressure, vertigo, high blood pressure
or heart disease should not practise jalandhara bandha.
Although it reduces blood pressure initially, long retention
of the breath brings about some strain on the heart.

Benefits: Jalandhara bandha compresses the carotid sinuses,
which are located on the carotid arteries, the main arteries
in the neck. These sinuses help to regulate the circulatory
and respiratory systems. Normally, a decrease of oxygen
and increase of carbon dioxide in the body leads to an
increased heart rate and heavier breathing. This process
is initiated by the carotid sinuses. By artificially exerting
pressure on these sinuses, this tendency is prevented,
allowing for decreased heart rate and increased breath
retention.
This practice produces mental relaxation, relieving stress,
anxiety and anger. It develops meditative introversion
and one-pointedness. The stimulus on the throat helps to
balance thyroid function and regulate the metabolism.
Moola Bandha (perineum contraction) Contra-indications: This practice should only be performed
under the guidance of an experienced yoga teacher. Moola
bandha raises the energies very fast, and can precipitate
symptoms of hyperactivity if wrongly prescribed or if
preliminary preparation is not thorough.
Moola Bandha (perineum contraction) Benefits: Moola bandha bestows many physical, mental and
spiritual benefits. It stimulates the pelvic nerves and tones
the uro-genital and excretory systems. Intestinal peristalsis
is also stimulated, relieving constipation and piles. It is
also beneficial for anal fissures, ulcers, prostatitis, some
cases of prostatic hypertrophy and chronic pelvic infections.
Because this practice releases energy, it is also effective in
the treatment of psychosomatic and some degenerative
illnesses. Its effects spread throughout the body via the
brain and endocrine system making it very beneficial in
cases of asthma, bronchitis and arthritis. It also relieves
depression. The perfection of this practice leads to a
spontaneous realignment of the physical, mental and
psychic bodies in preparation for spiritual awakening.
Moola bandha is both a means to attain sexual control
(brahmacharya) and to alleviate a multitude of sexual
disorders. It enables sexual energy to be directed either
upward for spiritual development, or downward to enhance
marital relations. It helps to relieve sexual frustration,
suppression of sexual energy and feelings of sexual guilt.
Uddiyana Bandha (abdominal contraction)

Contra-indications: Persons suffering from colitis, stomach or
intestinal ulcer, diaphragmatic hernia, high blood pressure,
heart disease, glaucoma and raised intracranial pressure
should not perform this practice. It should also be avoided
by pregnant women.

Benefits: Uddiyana bandha is the panacea for many abdominal
and stomach ailments, including constipation, indigestion,
worms and diabetes, provided they are not chronic. The
digestive fire is stimulated and the abdominal organs are
all massaged and toned. The adrenal glands are balanced,
removing lethargy and soothing anxiety and tension. It
improves blood circulation to the whole trunk area and
strengthens all the internal organs.
Uddiyana bandha stimulates the solar plexus which has
many subtle influences on the distribution of energy
throughout the body. It creates a suction pressure which
reverses the flow of the sub-pranas, apana and prana,
uniting them with samana and stimulating manipura
chakra. Then there is an explosion of subtle force which
travels upward through sushumna nadi.