Himalayan Yoga Academy

Education & research Foundation

12 Basic Asanas and Their Benefits

23 Feb 2020 HYN Himalayan Yoga Academy

12 Basic Asanas & 6 Days 5 Nights Yoga Retreat Package

 Hatha Yoga is a holistic way of achieving the mastery over your body and mind. This further leads to health, joy and happiness. In Hatha Yoga we have several asana’s with their benefits on several dimensions.But here are talking about those common 12 basic asanas and their benefits :

Given : 12 Basic Asanas


  • Strengthens the respiratory and circulatory systems
  • Improves disorders of the eyes, ears, nose and throat; improves eyesight and    hearing
  • Relieves varicose veins
  • Relieves kidney problems and constipation
  • Relieves pressure on the lumbar and sacral areas of the lower back
  • Encourages deep exhalation, removing toxins from the lungs
  • Increases hair growth through increased circulation to the scalp
  • Stimulates the pineal and pituitary glands, revitalising the entire mind and body
  • Aligns the spine
  • Increases circulation to the brain, improving memory, concentration, and    intellectual capacity
  • Counteracts nervous disorders and anxiety
  • Improves quality of sleep
  • Increases confidence


  • Prevents kidney disease, bone disease and muscle weakness
  • Keeps the neck and spine strong and elastic
  • Relieves varicose veins
  • Massages the heart
  • Strengthens the throat and thoracic regions
  • Removes mental sluggishness
  • Cures insomnia and depression
  • Improves quality of sleep
  • Helps painful menstruation and gynaecological disorders
  • Purifies the blood and improves circulation
  • Regulates the thyroid gland in the throat. The thyroid regulates: metabolism  and heat production, protein synthesis, heart rate and blood pressure, calcium levels in blood and tissues


  • Stretches the spinal muscles and ligaments and opens up the spinal discs,    rejuvenating the entire spine
  • Nourishes the spinal nerves
  • Relieves and prevents back and neck arthritis and stiffness
  • Releases tension from the cervical region of the spine
  • Strengthens the muscles of the back, shoulders and arms
  • Massages the internal organs
  • Relieves indigestion and constipation
  • Stimulates the liver and spleen
  • Reduces obesity
  • Relieves insomnia
  • Relieves constipation and indigestion


12 Basic Asanas
  • Removes stiffness from the cervical, thoracic and lumbar regions of the back,   bringing increased blood supply to these parts
  • Massages the neck and shoulders
  • Corrects round shoulders
  • Increases lung capacity
  • Relieves asthma
  • Stimulates and massages the parathyroid glands in the back of the neck, which helps prevent tooth decay and increases bone strength and plasticity
  • Stimulates and tones the pituitary and pineal glands
  • Regulates moods and calms the emotions
  • Relieves asthma
  • Strengthens and cleanses the respiratory system
  • Keeps the spine supple


  • Reduces excess weight in the waist area
  • Reduces enlargement of the liver and spleen
  • Massages, stimulates, and tones the digestive organs, increasing digestive power
  • Massages the kidneys, liver, and pancreas
  • Regulates the functions of the pancreas, which control carbohydrate metabolism and blood sugar levels
  • Regulates the intestines and increases peristalsis
  • Invigorates the entire nervous system
  • Stretches all the muscles in the back of the body
  • Increases flexibility in the hip joints
  • Alleviates disorders of the urino-genital system


  • Increases flexibility of the spine, relieving curvature of the spine
  • Relieves asthma and other respiratory problems
  • Tones and massages the deep and superficial muscles of the back
  • Invigorates the nerves and muscles of the spine
  • Relieves lumbago and lower back pain
  • Tones abdominal viscera
  • Tones the ovaries and uterus in women, relieving menstrual problems
  • Tones the adrenal glands
  • Relieves constipation
  • Relieves backache caused by overwork or long hours of standing


  • Relieves sluggish digestion
  • Strengthens the abdominal walls
  • Massages the pancreas, liver and kidneys
  • Increases the blood supply to the neck and throat
  • Increases flexibility in the cervical region of the neck
  • Strengthens the muscles of the upper back
  • Relieves lower back pain and sciatica
  • Stimulates digestion


  • Increases flexibility of the entire spine
  • Invigorates and massages the digestive organs
  • Removes abdominal fat
  • Relieves constipation, dyspepsia and gastro-intestinal disorders
  • Regulates the pancreas, aiding those suffering from diabetes
  • Strengthens the abdominal muscles
  • Strengthens the respiratory system and relieves asthma
  • Prevents rheumatism of the legs, knee joints, and hands
  • Massages the back muscles
  • Keeps the spine elastic
  • Improves blood circulation


  • Rotates spine, keeping it elastic
  • Relieves lumbago and rheumatism of the back and hips
  • Tones and stimulates the sympathetic nervous system
  • Increases circulation
  • Stimulates the liver and the large intestine
  • Tones the gall bladder, spleen and kidneys
  • Massages the digestive organs
  • Relieves constipation and indigestion
  • Regulates the secretion of adrenalin and bile
  • Relieves asthma
  • Strengthens the deep muscles of the back
  • Corrects stooping shoulders, bent back and poor posture


  • Strengthens the arms, wrists and shoulders
  • Increases breathing capacity
  • Stretches the fingers, wrists and forearms
  • Increases the power of concentration
  • Removes sluggishness
  • Promotes mental and physical balance


  • Increases the length of the spine
  • Mobilises the joints, making the spine elastic
  • Invigorates the entire nervous system
  • Stretches the hamstrings
  • Increases blood supply to the brain
  • Removes excess weight from the waist
  • Makes the body feel light
  • Relieves constipation
  • Tones the spinal nerves
  • Relieves sciatica and low back pain


  • Tones the spinal nerves and abdominal organs
  • Increases peristalsis of the digestive tract
  • Promotes hip flexibility
  • Relieves nervous depression
  • Stimulates the appetite
  • Strengthens the pelvic area
  • Reduces excess weight from the waist

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