Standing Deep Breathing
Pranayama Breathing
- Opens cervical vertebrae.
- Increases lung capacity and elasticity.
- Relieves irritability.
- Helps disturbed sleep.
- Counteracts emphysema, asthma and other breathing problems.
- Helps regulate blood pressure.
- Helps detoxify the body.
- Exercises the nervous respiratory and circulatory systems.
Half Moon with Hands to Feet
Ardha Chandrasana with Padahastasana
- Trims fat over thighs, hips, waist and abdomen.
- Improves and strengthens every muscle in the central part of the body, especially the abdomen.
- Increases flexibility of the spine.
- Stimulates pituitary gland.
- Exercises kidney and colon.
- Helps cure constipation.
- Helps detoxify the body.
- Helps to alleviate lower back pain, bronchial distress, sciatic deformities, frozen shoulder.
Awkward Pose
Utkatasana
- Improves overall body strength.
- Strengthens and firms upper arms and all muscles of thighs, calves and hips.
- Cuts fat pocket under buttocks.
- Uses all major muscle groups; shapes lower muscles.
- Relieves menstrual cramping.
- Good for digestion, joint pain, immune disorders.
- Increases blood circulation in the knees and ankle joints; opens pelvic area.
- Relieves rheumatism, arthritis, sciatica and gout in the legs.
Eagle Pose
Garurasana
- Helps reproductive organs; helps prostate problems.
- Firms legs, arms and abdomen.
- Good for varicose veins.
- Relieves tension in neck and shoulders.
- Increases joint mobility in the hip girdle, ankles, knees, hips, shoulder, elbow, wrist and mobility of scapula.
- Improves the function of the central nervous system, and the lymphatic system.
- Helps detoxify the body.
- Improves balance and grace of the body.
Standing Head to Knee Pose
Dandayamana-Janushirasana
- Improves circulation and flexibility.
- Massages digestive and reproductive systems.
- Strengthens muscles around the knee joint.
- Develops concentration, determination and patience (realizes oneness of body and mind).
- Improves pancreatic functions.
- Good for diabetes.
- Relieves nervousness.
- Improves memory.
- Improves flexibility of sciatic nerve.
- Helps combat acidity and relieves flatulence.
Standing Bow Pulling Pose
Dandayamana-Dhanurasana
- Improves cardiovascular function and circulation to heart and lungs
- Removes plaque from arterial walls
- Develops concentration, determination and patience
- Marriage between strength and balance
- Improves elasticity of the spine
- Increases elasticity of rib cage and lungs
- Cures infertility, balances ovaries
- Helps prostrate problems
- Activates digestive system
- Elminates abdominal obesity
- Improves muscle fatigue, lethargy and stimulates the nervous system
- Flushes out the kidneys
Balancing Stick Pose
Tuladandasana
- Increases blood flow all over the body and arteries of the heart
- Stretches the entire length of the spine
- Exercises pancreas, liver, spleen and nervous system
- Improve physical, psychological and mental powers
- Strengthens the heart muscle; prevents further cardiac problems
- Strengthens and firms arms, hips, buttocks and upper thighs
- Great for emotional problems
- Good for varicose veins
Standing Separate Leg
Dandayamana-Bibhaktapada-Paschimotthanasana
- Improves hip flexibility
- Increases circulation to the brain
- Helps functioning abdominal organs and the small and large intestine
- Stimulates adrenal circulation
- Combats clinial/psychotic depression
- Good for diabetes and hyperacidity of the stomach
- Reduces signs of aging
- Good for constipation
- Combats abdominal obesity
- Stretches sciatic nerves
- Stimulates hypothalamus
Triangle Pose
Trikanasana
- Firms thighs and opens the hips
- Slims waist, combats obesity
- Helps cure rheumatism and lumbago in the lower spine
- Gets rid of saddlebags
- Helps correct frozen shoulder
- Corrects chemical imbalances
- Helps anorexia, constipation, colitis, low blood pressure, appendicitis, spondylitis and menstrual disorders
- Improves cardiovascular function
- Reduces overproduction of cortisol
- Exercises the circulatory, digestive, immune, reproductive and muscular systems all at the same time
Standing Separate Leg Head to Knee Pose
Dandayamana-Bibhaktapada-Janushirasana
- Improves flexibility of the spine, shoulders, hips and sciatic nerve
- Improves circulation to legs and brain
- Improves memory, helps some types of headaches, brings mental clarity
- Balances pituitary and thyroid glands
- Helps offset manic depression
- Stretches, tones and decongests the spinal column and the nervous system
- Massages internal organs
- Helps relieve diabetes and hyperacidity
- Helps relieve constipation, dyspepsia, flatus dyspepsia and hemorrhoids
Tree Pose
Tadasana
- Improves posture, balance and grace
- Prevents hernia by strengthening the internal oblique muscles
- Creates hip and knee mobility
- Tightens gluteus maximus
- Relieves tension in neck and shoulders; abdominal area
- Increases joint mobility in hip girdle
- Releases inflammation of the lower back
- Good for circulatory disorders, arthritis and rheumatism
- Traction to the entire spine, increasing the cushioning function of the intervertebral discs
Toe Stand
Padangustasana
- Develops psychological and mental powers, especially patience
- Especially good for the feet
- Strengthens abdominal muscles
- Creates balance in body and mind
- Combats arthritis, knee, leg or gout pain
- Strengthens weak joints
Dead Body Pose
Savasana
- Returns circulation to normal
- Improves concentration
- Helps reduce hypertension, nervousness, anxiety and irritability
Wind Removing Pose
Pavanamuktasana
- Massages ascending, descending and transverse colon
- Helps and prevents constipation and irritable bowel syndrome
- Good for constipation, flatulence and hyperacidity
- Improves flexibility of the hip joints and relieves lower back pain
- Firms the abdomen, thighs and hips
- Normalizes the production of hydrochloric acid in the stomach
- Reduces excess gas production
Sit Up
- Strengthens and firms the abdomen
- Increases flexibility of the spine, hamstrings and sciatic nerve
- Releases toxins in the lungs
- Energizes
Cobra Pose
Bhujangasana
- Increases spinal strength and flexibility, relieves back pain
- Improves functioning intestines, liver, kidney and spleen
- Improves pigeon chest, permitting maximum expansion of the lungs increasing oxygen intake
- Accelerates circulation of spinal fluid
- Improves digestion
- Helps relieve lumbago, rheumatism and arthritis of the spine
- Reduces symptoms of gout, herniated disc, sciatica, tennis elbow
- Helps relieve menstrual problems
- Strengthens the immune system and revitalizes the thyroid
Locust Pose
Salabhasana
- Increases spinal strength and flexibility, relieves back pain
- Improves functioning intestines, liver, kidney and spleen
- Improves pigeon chest, permitting maximum expansion of the lungs increasing oxygen intake
- Accelerates circulation of spinal fluid
- Improves digestion
- Helps relieve lumbago, rheumatism and arthritis of the spine
- Reduces symptoms of gout, herniated disc, sciatica, tennis elbow
- Helps relieve menstrual problems
- Strengthens the immune system and revitalizes the thyroid
Full Locust Pose
Poorna-Salabhasana
- Increases spinal strength and flexibility, relieves back pain
- Improves functioning intestines, liver, kidney and spleen
- Improves pigeon chest, permitting maximum expansion of the lungs increasing oxygen intake
- Accelerates circulation of spinal fluid
- Improves digestion
- Helps relieve lumbago, rheumatism and arthritis of the spine
- Reduces symptoms of gout, herniated disc, sciatica, tennis elbow
- Helps relieve menstrual problems
- Strengthens the immune system and revitalizes the thyroid
Bow Pose
Dhanurasana
- Increases spinal strength and flexibility, relieves back pain
- Improves functioning intestines, liver, kidney and spleen
- Improves pigeon chest, permitting maximum expansion of the lungs increasing oxygen intake
- Accelerates circulation of spinal fluid
- Improves digestion
- Helps relieve lumbago, rheumatism and arthritis of the spine
- Reduces symptoms of gout, herniated disc, sciatica, tennis elbow
- Helps relieve menstrual problems
- Strengthens the immune system and revitalizes the thyroid
Fixed Firm Pose
Supta-Vajrasana
- Helps cure sciatica, gout and rheumatism in the legs
- Helps prevent hernia
- Strengthens and improves flexibility of diaphragm, hips, lower spine, knees and ankles
- Slims thighs
- Lubricates joints
- Prevents diabetes and varicose veins
Half Tortoise Pose
Ardha-Kurmasana
- Relieves migraines, stomach discomfort, digestion problems and constipation
- Stretches lower part of the lungs increasing blood circulation to the brain bringing mental clarity
- Good for diabetes and anemia
- Cures insomnia
- Massages heart, lungs, and coronary arteries
- Increases flexibility of the hip and shoulder joints
- Stretches lower lungs, relieves asthma
- Stretches the spine
- Increases circulation to the heart
Camel Pose
Ustrasana
- Compresses kidneys and adrenal glands, helps reduce excess stress horomones
- Sends fresh blood to the kidneys
- Eliminates toxins from the body
- Stretches abdominal organs and cures constipation
- Stretches the throat, thyroid gland and parathyroid
- Stimulates the nervous system
- Opens rib cage to allow for maximum expansion of the lungs
- Expands lungs and eases bronchial problems
- Maximum compression of spine, improving flexibility
- Firms the abdomen, slims the waist
Rabbit Pose
Sasangasana
- Maximum stretch of spine allowing nervous system to receive proper nutrition
- Maintains mobility and elasticity of spine
- Cures insomnia, depression, cold, sinus, tonsillitiis, laryngitis, allergies, brain fatigue, and glandular effects
- Balances horomones
- Improves short term memory
- Strengthens and firms abdomen and back muscles
- Stimulates nerves behind the eyes
- Improves posture
- Stimulates thymus gland, improving function of the immune system
Head to Knee with Stretching Pose
Janushirasana with Paschimotthanasana
- Helps balance blood sugar levels
- Improves kidney function
- Improves digestion, simulates thymus and immune system
- Improves the flexibility of sciatic nerves, ankles, and hip joints
- Strengthens and firms abdomen and arms
- Increases circulation to the liver, spleen, and pancreas
- Reduces symptoms of asthma
Spine Twisting Pose
Ardha-Matsyendrasana
- Increases circulation and nutrition to spinal nerves, veins and tissues.
- Improves spinal elasticity and flexibility.
- Opens bronchial muscles and rib cage.
- Firms abdomen, thighs and buttocks.
- Exercises digestive, endocrine, muscular, reproductive and skeletal symptoms.
- Prevents and heals herniated disc.
- Relieves back pain and deformity in lumbar region.
- Helps arthritis of the knee and sciatica.
- Massages kidneys, liver, gall bladder, spleen and pancreas.
- Relieves lethargy, helps cure vertigo and dizziness.
Blowing in Firm Pose
Kapalbhati in Vajrasana
- Increases circulation
- Removes toxins
- Strengthens all abdominal organs
- Trims the waist line
- Engergizing
- Improves mental clarity
- Good for high blood pressure
- Normalizes bowel function