Asanas Based on the Strength of Spine



1. This asana is similar to ardha halasana but this asana is done by raising both the legs while inhaling and holding them at an angle of 30 degrees as per one’s ability.
2. Gradually drop both of your legs on to the floor and rest in shavasana.
You should not practice it if you suffer from back ache. But if done with single leg, it may be helpful for back ache.

1. It works on the abdominal muscles and strengthens them. It is helpful in easing the excretory process.
2. Efficient on problems like gas, constipation and obesity.
3. The completely functionality of the digestive system is influence by this asana. Thus its efficiency is improved.
4. Highly effective on sciatica and heart problems.

Pavana muktasana
‘Pavan’ means air, ‘mukt’ is to free. So as the name explains, the practice of this asana will result in the removal of excess vayu (gas) from the body. Thus it is called pavana muktasana.

1. In order to practice pavana muktasana you should first practice ardha pavana muktasana. It is done by single leg.
2. Fold your right leg at your knee and make your thigh touch your stomach.
3. Clasp the fingers of both your hands against your knee try to push your leg against your chest.
4. Now gradually raise your head upwards and make your chin touch your knee.
5. Slowly get back to the normal state and repeat the same procedure with the other leg.
6. When done with single leg, try to practice with both the legs. Fold both of your legs at knees and make your thighs touch your stomach. Clasp fingers of both your hands against your knees and press them against your chest. Now raise your head slowly and make your chin touch your knees.
7. Gradually get back to the normal state. Now you can roll your body front, back and sideways.

1. The contaminated air (gas) will be expelled out through this asana.
2. You will be relieved from constipation.
3. Efficient in exterminatin hernia.
4. The improved blood circulation makes the waist, knees and thighs healthier and strong.

1. If you suffer with pain in waist or neck you should not attempt to practice the full posture that is you should not raise you head and make your chin touch your knee. Also you should try to do it with single only.
The yoga teacher training in Goa trains you with all the required yoga asanas to keep your spine healthy and flexible.


‘Vipareet’ means opposite and ‘karani’ means to do. The body is completely reversed in this asana hence the name vipareetkarani. Though vipareetkarani fall under the category of mudra, it can be practiced as an asana too.

1. Lie down on the floor. Inhale and raise your legs upwards initially to an angle of 300, then to an angle of 600 and finally to 900.
2. Pause in this position for a while and then move your legs towards your head. Consequently your butts are off the ground. Now lift your waist up the ground with the help of your hands and keep your legs straight and parallel to your elbow.
3. Pause in last posture for a while and then return to the normal state by slowly lifting your waist and hands down and move your legs behind the head.
4. Then move your legs to an angle 900, then to angle 600 and then to 300 and finally place your legs on the floor.

People suffering with high blood pressure and neck pain should not practice this asana.

1. It improves the blood circulation to the brain. Eventually it improves the functionalities of the eyes, ears, nose, teeth and throat.
2. Helpful in treating indigestion and hernia.
3. It influences the functionality of glands. It is helpful treating semen in men and ovarian disorder in women.
We invite you to have the pleasure of learning yoga through our yoga teacher training program in India to keep yourself fit and healthy.


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