Standing Deep Breathing - Pranayama
Standing Deep Breathing
- Good for the lungs and respiratory system
- Helps lungs reach their maximum expansion capacity
- Helps to prevent asthma, shortness of breath, bronchitis, emphysema and good for nervousness
- Increases circulation of oxygenated blood throughout the body
- Loosens tight, frozen shoulders
- Relaxes the mind
Half Moon Pose - Ardha Chandrasana
Half Moon and Backward Bending Pose
- Gives quick energy and vitality
- Heats up the body
- Trims and tones abdomen, hips, thighs, buttocks
- Improves flexibility of the spine and realigns spine
- Promotes proper kidney function
Backward Bend - Half Moon Pose - Ardha Chandrasana
Hands To Feet - Pada Hasthasana
Hands to Feet Pose
- Improves flexibility of the spine
- Improves circulation to brain and legs
Awkward Pose - Utkatasana
Awkward Pose
- Strengthens arms and legs, as well as abdominal muscles; trims body
- Improves circulation to knees and ankles; good for arthritis and gout
- Helps to cure slipped discs and other problems in the lower spine
- Works concentration, willpower, and tolerance
- Increases flexibility of hip joint
Eagle Pose - Garurasana
Eagle Pose
- Improves flexibility of the 12 major joints in the body
- Brings blood to the sexual organs; improves sexual vitality
- Flushes out the kidneys
- Relieves tension in neck and shoulders
- Firms legs, arms, and abdominal muscles
- Prevents vericose veins
Standing Head To Knee - Dandayamana Janushirasana
Standing Head to Knee Pose
- Develops concentration, determination, and patience
- Improves flexibility of the sciatic nerves and strengthens hamstrings and leg muscles
- Squeezes and flushes out reproductive and digestive systems
- Good for the cardiovascular system
Standing Bow Pose - Dandayamana Dhanurasana
Standing Bow Pose
- Increases circulation to the heart and lungs
- Improves elasticity of the spine, rib cage, and lungs
- Develops balance and strength in thighs, hips, buttocks, and abdomen
- Builds patience, determination, and concentration
- Activates digestive system
Balancing Stick - Tuladandasana
Balancing Stick Pose
- Increases blood flow all over the body
- Preventative posture for future cardiac problems by helping to clear blockages in arteries and strengthening heart muscle
- Total spine stretch
- Good for varicose veins
- Builds strength in lower extremities
- Helps correct poor posture
Standing Separate Leg Stretching Pose - Dandayamana Bibhaktapada Paschimotthanasana
Separate Leg Stretching Pose
- Increases circulation to the brain and adrenal glands
- Strengthens the diaphragm
- Reduces tension in lower back muscles and stretches sciatic nerves
- Massages internal abdominal organs and intestines
- Improves hip flexibility
- Combats depression
Triangle Pose - Trikanasana
Triangle Pose
- Whole body is effected – bones, muscles, nerves, veins, and tissues
- Changes chemical imbalances in the body
- Alleviates “saddlebags” and firms thighs
- Chronic disease management by regenerating healthy tissue
- Increases flexibility and mobility of hip joint
- Strengthens the last five vertebrae of the spine
Standing Separate Leg Head To Knee Pose - Dandayamana Bibhaktapada Janushirasana
Standing Separate Leg Head to Knee Pose
- Good for depression, loss of memory, abdominal obesity, diabetes, goiter, and blood sugar balance
- Trims the abdomen, waistline, hips, thighs, and buttocks
- Compresses the thyroid gland – helps to regulate metabolism and the immune system
- Improves circulation to brain and legs
- Good for memory and mental clarity
Tree Pose - Tadasana
Tree Pose
- Creates hip and knee flexibility
- Releases abdominal tension
- Total body traction with all joints
- Improves posture and balance
Toe Stand - Padangustasana
Toe Stand
- Good for arthritis, rheumatism, circulatory disorders, and lower extremity weakness, especially feet
- Creates body mind balance
Dead Body Pose - Savasana
Dead Body Pose
- Allows circulation to return back to normal to entire body creating internal cleansing
- Helps reduce anxiety and irritability; reduces stress
Wind Removing Pose - Pavanamuktasana
Wind Removing Pose
- Compression good for the digestive system – anti-flatulence, constipation, irritable bowel syndrome
- Stretches hips, back; good for low back pain
- Strengthens arms and firms abdomen and thighs
Cobra Pose - Bhujangasana
Cobra Pose
- Increases spine strength in the lower spine – combating pain, slipped or herniated discs and arthritis in that region
- Good for digestion, hunchback, scoliosis, low back pain, high blood pressure, menstrual disorders
- Opens rib cage, allowing for expansion of lungs
- Helps relieve menstrual problems
- Strengthens hips, thighs, buttocks, and abdomen
Locust Pose - Salabhasana
Locust Pose
- Strengthens the upper spine
- Good for gout, low back pain, low blood pressure, scoliosis, hunchback, slipped disc, spondylosis, menstrual disorders, tennis elbow, and varicose veins
- Improves digestion
Full Locust Pose - Poorna Salabhasana
Full Locust Pose
- Strengthens the middle spine – good for scoliosis, kyphosis, spondylosis, and slipped discs
- Increases elasticity of rib cage
- Firms hips, thighs, abdominal muscles, and upper arms
- Improves digestion
- Strengthens immune system
Bow Pose - Dhanurasana
Bow Pose
- Revitalizes all spinal nerves by increasing circulation
- Strengthens entire spine and relieves back pain
- Aids digestion, fights constipation, improves functioning of intestines
- Good for bronchitis, obstructive lung disease, diabetes
- Increases flexibility of shoulders
Fixed Firm Pose - Supta Vajrasana
Fixed Firm Pose
- Increases circulation to the lower limbs
- Strengthens and improves flexibility of the lower spine, hips, knees, and ankle joints
- Good for low back pain, sciatica, gout, rheumatism, and varicose veins
- Helps prevent hernia and vericose veins
- Strengthens psoas muscles
- Can bring full range of motion back to knees
Half Tortoise Pose - Ardha Kurmasana
Half Tortoise Pose
- Stretches lower part of the lungs – good for asthma
- Relieves neck and shoulder tension, low back pain, and firms abdomen and thighs
- Increases blood flow to the brain; good for memory and mental clarity
- Good for gout, indigestion, flatulence, constipation, irritable bowel syndrome by massaging abdominal organs
- Stretches spine
Camel Pose - Ustrasana
Camel Pose
- Creates maximum compression of the spine which stimulates the nervous system
- Improves flexibility of the neck and spine, relieves backache, helps with spine irregularities
- Stretches abdominal organs, throat, thyroid and parathyroid glands
- Reduces stress by compressing adrenal glands and kidneys
- Good for combating depression
Rabbit Pose - Sasangasana
Rabbit Pose
- Through maximum extension of the spine, increases mobility and elasticity of spine and back muscles
- Good for depression, headaches, insomnia, diabetes, and respiratory illness
- Relieves tension in neck, shoulders, and back muscles
- Helps alleviate colds, sinus problems, and chronic tonsillitis through compression of thyroid and parathyroid
Head To Knee Pose And Stretching Pose - Janushirasana And Paschimotthanasana
Head to Knee with Stretching
- Improves flexibility of the sciatic nerve and joints of the ankle, knees hips, shoulders, elbows, wrists
- Increases flexibility of the last 5 vertebrae of the spine
- Excellent for the immune and lymphatic systems
- Increases circulation to the liver, spleen, pancreas, thyroid, thymus, intestines
- Good for arthritis
Spine Twisting Pose - Ardha Matsyendrasana
Spine Twisting Pose
- Improves flexibility of the spine and hip joints, relieves back pain and helps prevent slipped discs
- Good for low back pain, kyphosis (round back), scoliosis, cervical spondylosis and arthritis
- Increases circulation to the spinal nerves, veins, and tissues
- Calms the nervous system
Blowing In Firm Pose - Kapalbhati In Vajrasana
Blowing in Firm
- Increases the elasticity of the lungs
- Strengthens abdomen and increases circulation to abdominal organs
- Stimulates the digestive system
- Improves mental clarity and alertness
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