Sitting asanas

Pascimatanasana (back stretching pose, forward bending pose; pascima=backside, ut=deep, strong, intense, tana=stretch, extend, lenghten): enables proper digestion, stimulates a poor appetite, removes excess fat from the waist and hips, stimulates the liver, cures dizziness and lethargy, stretches the hamstrings, calves, hips and spine, opens the nadis so prana can enter the body)

Purvatanasana (front stretching pose; purva=frontside, ut=deep, strong, intense, tana=stretch, extend, lengthen): increases flexibility in the feet, ankles and shoulders, purifies the anus, rectum, waist and spine, develops the muscles in the thighs, hips, stomach, back and arms, rejuvenates, relaxes and strengthens the nervous system and it fortifies (versterken) the heart and lungs

Ardha baddha padma pascimatanasana (half bound lotus sitting forward bend pose; ardha=half baddha=bound, padma=lotus, pascima=backside, ut=deep, strong, intense, tana=stretch, extend, lenghten): stretches and strengthens the ligaments (the tissue that connects two bones to form a joint) in the ankles and knees, increases the range of motion in the legs, back and hips, stimulates the intestines and the liver, activates digestion, dissolves excess fat from the hips and waist, diminishes swelling of the abdomen, improves damaged stomach tissue resulting from poor eating habits)

Tiryan mukhaikapada pascima tananasa (one foot facing horizontally back forward bend pose): tiryan=horizontal, stretched back, mukha=face, eka=one, pada=foot, pascima=backside, ut=deep,  strong, intense, tana=stretch, extend, lengthen): opens the ankles, knees and hips, softens joints made stiff (from surgery or previous injury), stimulates the lymph nodes (A small bean-shaped structure that is part of the body's immune system), reduces swelling of the feet, cures sciatic pain and hemorrhoids, purifies the small and large intestines

Janu sirsasana A, B and C (head to knee pose; janu=knee, sirsa=head): opens the joints of the feet, back, ankles, knees and hips, stimulates the spleen, liver, pancreas and kidneys, rejuvenate sexual organs, increases the quality of the sperm and other fluids, purifies inner organs and strengthens the male and female sexual fluids, supports proper retention and elimination of urine from the bladder

Maricy-asana A, B, C and D (sage Marici's pose; maricyasana A: dissolves excess fat from the stomach and hips, reduces gas, relieves menstrual cramps and strengthens the uterus, activates the third chakra (manipura), maricyasana B: increases flexibility and heals injuries in the ankles, knees, hips and back, purifies the kidneys, liver, spleen, rectum, dissolves excess fat from the stomach and hips, improves digestion and blood circulation, relieves menstrual pain, invigorates (give strength or energy to) the third chakra, maricyasana C: releases the nerves around the spine, reduces mental stress, extends range of motion along the spine, reduces stiffness in the outer thigh and hip, increases mobility in the shouder joints, increases flexibility and heals injuries in the ankles, knees, hips and back, purifies the kidneys, liver, spleen and rectumm, dissolves excess fat from the stomach and hips, improves digestion and blood circulation, alleviates (verlichten, verzachten) gas, relieves menstrual cramps and strengthens the uterus, invigorates the third cakra, maricyasana D: as referred to B & C.

Navasana (boat pose; nava=boat): strengthens the legs, hips, stomach muscles, lower back, straightens the spine, purifies the digestive system and alleviates gas, dissolves excess fat from the abdomen

Bhuja pidasana (arm pressure pose; bhuja=arm, pida=pressure): strengthens the wrists, arms, shoulders and stomach muscles, naturally develops mula-bandha and uddiyana-bandha, increases muscle control and balance, purifies the throat

Kurmasana & supta kurmasana (tortoise and sleeping tortoise pose; kurma=tortoise, turtle, supta=reclining, sleeping): opens the chest and shoulders and improves posture, straightens the spine and releases tension in the back, frees the nerve channels that travel along the spine and into the legs, lightens the hips and legs, expands the chest, lungs and back, improves blood circulation, deeply stretches the hamstrings and lower back, as well as the finer muscles among the ribs and collarbones, balances the energy flows, deepens the breath and calms the mind, stimulates the kidneys and releases excess phlegm (the ability to stay calm and not get emotional or excited even in difficult or dangerous situations; calmness,... but also snot) from the air passages, activates kanda, the source of the nadis

Garbha pindasana (embryo in womb pose; garbha=womb, pinda=embryo, fetus): purifies the intestines, liver, rectum and spleen, activates the three cakras by the tailbone, lower abdomen and navel, dissolves excess fat around the abdomen, strenghtens the uterus, massages, softens and relaeses the spine (rolling), increases flexibility in the ankles, knees and hip joints, releases tension in the calves

Kukkutasana (rooster pose; strengthens the wrists, arms, shoulders and stomach muscles, activates the first three cakras (energy centers) by the tailbone, lower abdomen and navel, cleanses the liver and the spleen, dissolves excess fat, releases excess phlegm from the air passages, purifies the intestines, liver, rectum and spleen

Baddha-konasanau  (bound angle pose; baddha=bound, kona=angle): the most effective asana to cure ailments (kwaal) of the rectum (endeldarm) and the anus, heals hemorrhoids, constipation, digestive problems, bladder problems, irregularity in the menstrual cycle, softens the joints in the ankles, knees and hips, opens the chest and shoulders and improves posture, softens and opens the hips

Upavista konasana (seated angle pose; upavista=seated, sitting, kona=angle): stretches the hamstrings and hip joints, improves posture and opens the chest and shoulders, releases tension in the back, improves circulation through the hips, strengthens the perineal muscles, keeps the hips and back strong and supple, improves the functioning of the intestines and dissolves excess fat from the hips and stomach

Supta-konasana (sleeping angle pose; supta=reclining, sleeping, lying down, kona=angle): has similar effects to the two preceding poses and furthermore it has some effects of the shoulderstand (salamba sarvangasana, purifies the throat and stimulates visuddha-cakra, which encourages clarity in the voice, fortifies the heart, purifies the lungs and alleviates asthma-related problems

Supta-padangusthasana (sleeping big toe pose; supta=sleeping, lying down, pada=leg, angustha=big toe): the supine version (achterover versie) of Utthita hasta padangusthasana. Now you are lying down, so it may be easier to stretch the legs): develops control of the bandhas, strengthens the stomach muscles and the upper body, dissolves excess fat from the hips and stomach, purifies and strengthens the kidneys, massages the spine, strengthens and releases the back of the neck
Supta parsva sahita (following sleeping side pose; supta=sleeping, lying down, parsva=side, sahita=fill in, together, to follow)

Ubhaya padangusthasana (both big toes pose; ubhaya=both, pada=foot, angustha=big toe): improves posture and opens the chest and shoulders, releases tension in the back and massages the spine, improves balance, improves blood circulation through the spine, purifies the stomach, anus, rectum, sexual organs and lumbar region, cures hemorrhoids, opens the three energy knots -> allowing prana to flow to the susumna nadi (ligt tussen het perineum (1e Chakra) 1e en het kruin (7e Chakra) in een rechte lijn en is voornamelijk in de wervelkolom gelegen)

Urdhva mukha pascimottanasana (upward facing forward stretch pose; urdhva=upwards, mukha=facing, mouth, pascima=backside of the body, ut=deep, strong, intense, tana=stretch, extend, lengthen): improves posture and opens the chest and shoulders, releases tension in the back and massages the spine, improves balance, utilizes the back and stomach muscles, stimulates svadhisthana cakra (The second chakra, Svadhisthana, is also known as the creativity and sexual chakra. It is located above the pubic bone and below the navel), purifies the region around the hips and stomach

Setu bandhasana (sealed bridge pose; setu=bridge, bandha=bound, closed with a seal): develops the muscles in the back of the neck, increases mobility in the neck and enhances use of the voice and throat, activates the root cakra (muladhara) and throat cakra (visuddha), improves balance, aids in the proper functioning of the lungs and heart

Urdhva dhanurasana (upward bow pose; urdhva=upward, dhanu=bow): releases muscle and nerve tension, realigns the spine, extends the front of the thighs, chest and shoulders, stretches and strengthens the wrists, engages and releases the arms and shoulders, strengthens the inner organs, improves digestion, expands the chest, purifies the lungs, throat and esophagus (slokdarm)