1.   Vajrasana (with sakshibhavana)          

Benefits.
(a) Removes minor defects in spinal column and keeps it in natural shape.
(b) Improves blood circulation particularly in the lower abdomen and the genital area.
(c) Makes knee and ankle joints flexible and prevents certain rheumatic diseases of joints.
(d) Affords stability of body and mind.

Contra-indications
(a) Acute trouble or stiffness in ankle/knee joints. 
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2.    Shwasana-Marg Shuddhi.

Benefits.
(a) Clears nasal passage and prevents occurrence of septum deviation defect.
(b) Improves resistance and functioning of respiratory system and functional cold.
(c) Improves breathing and body becomes agile for any work.

Contra-indications.
(a) Obstruction in nostrils like cold or any organic defect/growth in nasal septum.
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3.    Pawan muktasana (with Ashwanimudra).
Benefits.
(a) Improves functioning of digestive and excretory systems.
(b) Prevents enlargement of spleen & liver, improves the culture of abdomen.
(c) Reduces blood stagination especially of lower abdomen.
(d) Prevents accumulation of fatty tissues on the interior abdominal wall.
(e) Long practice of pose gives relief from gas formation in the intestines and flatulence of abdomen.
(f) Practice of ‘Ashwini Mudra’ in this pose helps to prevent/cure piles in certain cases.
(g) Prevents heart problems, restores normal blood pressure and cures diabetes.

Contra-indications.
(a) Severe abdominal disorder or pain.
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4.    Bhujangasana.
Benefits.
(a) Muscles of abdomen and chest become supple.
(b) Respiratory, digestive and excretory system improves their functioning.
(c) Throat troubles caused by blood congestion etc. are relieved and glands situated in throat become healthy. 
(d) Spinal nerves are stimulated and minor defects of spinal curvature are corrected.
(e) Tone of intestine improves and facilitates release of intestinal gases.
(f) Functional disorders of neck, back and waist are corrected. Very beneficial for people doing table work. 

Contra-indications.
(a) Severe back-ach or neck-ache. Any form of acute abdominal problem causing pain like ulcers, appendicitis and hernia. 
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5.    Shalabhasana.
Benefits.
(a) Develops muscles of lower back, hips and waist and reduces backache.
(b) Reduces backache or waist-ache among ladies during menstruation period.
(c) Improves bowel movements and prevents constipation, indigestion fullness of abdomen after meals or gas trouble.
(d) Conditions like lumbago, sciatica are prevented and also cured in certain cases.

Contra-indications.
(a) Severe pain in abdomen or lower back, hernia, appendicitis, colitis or hydrocele etc.   .
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6.    Dhanurasana. 
Benefits.
(a) Spinal column becomes flexible and its nerves are simulated.
(b) Certain pain and back in lumber region and rigidity of spine or round back are corrected.
(c) Builds a strong abdomen and elastic rectum muscles, thereby improving functioning of digestive and excretory systems.
(d) Improves breathing.

Contra-indications.
(a) Abdominal disorders such as ulcers, hernia, colitis etc. and very stiff back.
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7.    Makarasana.
Benefits.
(a) Gives complete rest to the body and mind.
(b) Keeps lower abdomen healthy and prevents intestinal disorders and checks feeling and tendency of diarrhea.
(c) Relieves ladies from much trouble caused by blood conjunction.

Contra-indications.
(a) Acute abdomen pain or hernia.
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8.    Halasana.
Benefits.
(a) Maintains elasticity of spine and keeps Spinal nerve in perfect health.
(b) Develops strong abdominal muscles and improves digestion and excretory systems.
(c) Enlarged liver and spleen can be reduced.
(d) Functional capacity of thyroid and Para-thyroid glands in the neck is intensified.
(e) Beneficial in certain types of diabetes.

Contra-indications.
(a) Injury to spinal column, spondylosis, appendicitis, colic stomachache or swelling in abdomen.
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9.    Sulabh Matsyendrasana.
Benefits.
(a) Improves functioning of muscles of the back, chest, abdomen and spinal column.
(b) Abdominal viscera receive proper blood supply and stagnation of blood is cleared. That puts dyspepsia, constipation, enlarged and congested liver/spleen, sluggish liver and in active kidneys in a better condition.
(c) Sexual glands are stimulated and seminal weakness and irregular menses are cured.
(d) Functioning of nervous system is revitalized.
(e) Improves elasticity of costal and inter-costal muscles resulting in better breathing.
(f) Prevents heart problems, restores normal blood pressure and cures diabetes

Contra-indications.
(a) Acute abdominal problem like hernia, ulcers or disorders of neck and back like spondylosis or slipped disc.
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10.  Parivartit Chakrasana.
Benefits.
(a) Improves elasticity of spine and invigorates spinal nerves.
(b) Improves strength of muscles of chest, waist, abdomen and prevents gartering of fat thereon.
(c) The lungs are used to their full capacity, which corrects minor breathing troubles and prevents pulmonary T. B. 

Contra-indications.
(a) Neck-ache or pain in lower back.
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11.  Paschimatasana.
Benefits.
(a) Improves elasticity of all posterior muscles and in particular the hamstring muscles and the muscles of the waist.
(b) Removes minor blemishes of spine, improves blood circulation and energizes spinal nerves.
(c) Reduces potbelly and treats constipation, dyspepsia, seminal weakness, m. c. troubles, back pain waist trouble.
(d) Removes functional disorders of stomach, liver, intestine etc. and prevents diseases like lumbago, sciatica and pelvic disorders.
(e) Long practice of it during ‘height-growing age’ can increase height. 

Contra-indications.
(a) Acute abdominal or back pain, spondylosis, lumbago, hernia or hydrocele.
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12.  Supta Vajrasana.
Benefits.
(a) Abdominal wall becomes elastic and improves functions of abdominal organs.
(b) Knee and ankle joints become flexible and disease of joints like arthritis are prevented.
(c) Improves lung capacity and vital capacity of a person which is very helpful in conditions like asthma, chronic bronchitis etc.

Contra-indications.
(a) Stiffness at knee and ankle joints.
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13.  Mayurasana. 
Benefits.
(a) Digestive organs get blood supply and their tone is improved. Digestive and excretory systems function well.
(b) Removes extra fat on stomach.
(c) Prevents hernia formation and improves performance of kidneys and adrenal glands.
(d) Muscles of hand and wrist become sturdy.

Contra-indications.
(a) Any abdominal disorder or pain; very weak wrists.
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14.  Sarvanga Asana.
Benefits.
(a) Maintains health of thyroid glands.
(b) Prevention and cure for varicose veins.
(c) Influences sex glands beneficially and vitalize sex life.
(d) Prevents hernia and displacement of abdominal organs.
(e) Effectively controls and treats premature aging seminal weakness, dyspepsia and constipation.
(f) Also other benefits of Shirshasana-though in a less degree.

Contra-indications.
(a) Disorders of neck, like spondylosis or severe throat infection/swelling and heart troubles.
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15.  Matsyasana.
Benefits.
(a) Complimentary to Sarvangasana Builds healthy thyroid and maintains elasticity of neck muscles.
(b) Treats Asthma, sore throat and muscular pain in the neck.
(c) Gives passive relaxation to back and reduces possibility of cervical spondylosis. Prevents and checks double chin.
(d) Improves lung capacity. 

Contra-indications.
(a) Disorders of neck, infection of throat or stiff knees.
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16.  Vipritkarni.
Benefits.
(a) Affords many benefits of Shirshasana and Sarvangasana but on a smaller scale. More beneficial to female constitution.
(b) Keeps uterus in healthy condition and prevents displacement of abdominal organs. Prevents hernia.
(c) Improves functioning gonad and adrenal glands.

Contra-indications.
(a) Very weak abdominal muscles.
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17.  Parvatasana.
Benefits.
(a) Spine becomes elastic and chest muscles are toned up.
(b) Respiration becomes smooth which helps in curing asthma, breathlessness etc. and prepares for Pranayamic breathing.
(c) Corrects in defects of curvature and displacement of vertebrae.
(d) Corrects underdevelopment/sagging or enlargement of breasts.
(e) Restores natural form upper body of mothers after delivery.
(f) Increases height during ‘height-growing age’.

Contra-indications.
(a) Hunch back, acute trouble in spinal column or shoulder pain.
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18.  Shirshana.
Benefits.
(a) Improves functions of brain, brain centers and sense organs.
(b) The pituitary, thyroid and Para-thyroid glands get rich blood supply, which improves their functioning.
(c) Cures weak memory.
(d) Beneficially influences nervous system and endocrine system.
(e) Useful in curing neurasthenia, dyspepsia, constipation, congested throat/liver/spleen, visceroptosis, hernia of early stage, seminal weakness/m.c. Troubles and Asthma or nervous or hepatic type.
(f) Prevents premature graying or falling hairs.

Contra-indications.
(a) Disorders of neck, back or waist, swelling or trunk or defect/deformity in chest or abdomen. Slipped disc or vertebral deformity/disease.
(b) Weak eye capillary, severe toothache, ear discharge.
(c) Blood pressure, heart trouble & breathing problem.
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19.  Yoga Mudra.
Benefits.
(a) Tone up and builds strong abdominal organs and nerves.
(b) Prevents and improves constipation, seminal weakness/m.c.   troubles, displaced abdominal organs.
(c) Reduces excess fat on abdomen and improves health of lower abdomen.
(d) Prevents enlargement of prostate glands & collapse of uterus.

Contra-indications.
(a) Stiff neck, trunk, knees or severe back ache.
(b) Acute stomach ache/abdominal disorders hydrocele or hernia.
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20.  Uddiyan.
Benefits.
(a) Tones up abdominal organs and improves functioning of adrenals & sex organs as also digestive system. Checks aging process. Increases elasticity of Diaphragm.
(b) Treats liver trouble, constipation, etc. Improves breathing.

Contra-indications.
(a) Weak abdomen and stiffness of thoracic cage-Disorder of lungs.
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21.  Nauli.
Benefits.
(a) Improves circulation in abdominal viscera and promotes health of abdominal organs. Good cure for dyspepsia and constipation.
(b) Treats congestive type of painful menstruation & sexual ovular insufficiency. Improves functions of liver/spleen etc. 

Contra-indications.
(a) Weak lungs, heart or abdominal viscera.
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22.  Kapal Bhati.
Benefits.
(a) Clears sinuses, nasal, cavities & relieves from common cold, sinus troubles & certain type of asthmatic trouble.
(b) Massages abdominal viscera & removes excess fat.
(c) Improves circulatory, digestive and nervous systems.
(d) Diaphragm becomes elastic. Breathing capacity & stamina are
 increased.
(e)  Prevents heart problems, restores normal blood pressure and cures diabetes

Contra-indications.
(a) Any obstruction in nasal passage or severe abdominal pain.
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23.  Ujjayi.
Benefits.
(a) Increases lung capacity and brings respiratory system under greater conscious control.
(b) Brings tranquility to mind and body.
(c) Improves functioning of digestive, circulatory and execratory systems as also that of five senses.

Contra-indications.
(a) Acute disorder of lungs or severe throat infection.
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24.  Bhastrika.
Benefits.
(a) Promises benefits of both Kapalbhati & Ujjayi on a moderate scale.

Contra-indications.
(a) Obstruction in nasal passage or acute abdominal pain.
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25.  Shavasana.
Benefits.
(a) Removes all types of mental and physical tensions and rejuvenates mind and body.
(b) Treats insomnia, hypertension and expeditiously rehabilitates patients who had a heart attack.
(c) Improves eyesight and relives from physical and mental strain/stress.
(d) Prevents heart problems, restores normal blood pressure and cures diabetes.
(e) Enables better concentration in work. 

Contra-indications.
(a) Person having cervical defects or those who are accustomed to taking high pillows may feel their head heavy or giddy. They should, therefore, do Makarasana instead of Shavasana. 
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