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Standing Deep Breathing

Pranayama Series

  • Great for the lungs, lung capacity and lung efficiency. 
  • Good for mental relaxation, sleep disorders, high blood pressure, stress/irritability.
  • Brings fresh oxygenated blood to every cell of the body.

Half Moon Pose With Hands To Feet Pose

Ardha Chandrasana with Pada-Hastasana

  • Helps to release the spine relieving back pain. 
  • Improves strength in the abdominal muscles while improving the flexibility in the spine. 
  • Firms and trims the waistline, hips, abdomen, buttocks and thighs.
  • Opens up the shoulder joints, good for frozen shoulders.

Awkward Pose


  • Strengthens and firms all muscles of the legs and improves hip flexibility.
  • Firms the upper arms. Increases blood circulation in the knees and ankle joints.
  • Helps to relieves sciatica, arthritis.

Eagle Pose


  • Working all 14 major joints in the body by creating pressure in the joints then releasing, allowing fresh blood supply to flow.
  • Helps develop balance, control and concentration.
  • Great for circulation and the central nervous system, immune sytsem and reproductive system. 

Standing Head to Knee Pose

Dandayamana - JanuShirasana

  • Develops concentration, patience, and determination.
  • Strengthens abdominal and thigh muscles.
  • Improves flexibility of sciatic nerves, and strengthens the tendons, biceps of the thigh muscles, and hamstrings in the legs.

Standing Bow Pulling Pose

Dandayamana - Dhanurasana

  • Increases concentration, determination and patience. 
  • Increases circulation to the heart and lungs. 
  • Improves elasticity of the spine and helps to balance out body energies.
  • Regulates menstrual cycle. 
  • Helps with lower back pain.

Balancing Stick Pose


  • Firms hips, buttocks, and upper thighs. 
  • Improves the flexibility, strength and muscle tone of shoulders, upper arms, spine and hip joints. 
  • Improves circulation, strengthens the heart muscle, and stretches the capacity of the lungs. 
  • Clears blockage of the arteries for prevention of cardiac problems.

Standing Separate Leg Stretching Pose

Dandayamana - Bibhaktapada - Paschimottanasana

  • Helps relieve depression and loss of memory. 
  • Increases circulation to the brain and adrenal glands. 
  • Opens the hamstrings and lengthens the spine. 
  • Relieves constipation.

Triangle Pose


  • Helps relieve depression and loss of memory. 
  • Increases circulation to the brain and adrenal glands. 
  • Opens the hamstrings and lengthens the spine. 
  • Relieves constipation.

Standing Separate Leg Head to Knee Pose

Dandayamana - Bibhaktapada - Janushirasana

  • Helps maintain blood sugar levels. 
  • Causes compression of the pancreas and kidney which acts as a cleanse.
  • Marriage between pineal and thyroid glands. 
  • Muscular, skeletal, endocrine, digestive and reproductive systems all benefit. 
  • This posture is helpful with depression and anxiety. 
  • Also beneficial for colds, sinus problems, and migraines.

Tree Pose


  • Facilitates hip and knee mobility. 
  • Excellent for posture and balance. 
  • Aids in rheumatism and circulatory disorders.

Toe Stand Pose


  • Challenges your mental concentration and helps to create balance within body and mind. 
  • Strengthens stomach muscles and helps to avoid gout, arthritis of the knee and legs. 
  • Strengthens weak joints.

Dead Body Pose


  • Returns cardiovascular circulation to normal. 
  • Slows heart rate, reduces blood pressure.
  • Teaches complete relaxation and stillness.

Wind Removing Pose


  • Massages the colon and can help to prevent constipation and irritable bowel syndrome.
  • Helps to normalize production of stomach acid.
  • Stimulates the liver, intestines and spleen.
  • Improves flexibility of the hip joints and relieves lower back pain.

Sit Up

Sit up

  • Strengthens and tightens the abdomen.
  • Open mouth exhalation stimulates diaphragm and eliminates toxins from lungs.

Cobra Pose


  • Concentrating on strengthening the lower 1/3 of the spine.
  • Helping in the prevention of osteoporosis.
  • Cervical, thoracic, lumbar, sacrum, coccyx.

Locust Pose


  • Strengthening and lengthening the upper 1/3 of the spine. 
  • Isometric pressure promotes muscle power in to and all over the spine.
  • Balance strength to both sides of the body.

Full Locust Pose

Poorna - Salabhasana

  • Working the middle 1/3 of the spine. 
  • Helpful with hight blood pressure and back extension.

Bow Pose


  • Works entire spine, helps with back pain and scoliosis.
  • Holds vertebrae in position.
  • Strengthens quads and inner thing muscles.
  • Opens shoulders, neck and throat centers.

Fixed Firm Pose

Supta - Vajrasana

  • Stretches and strengthens the psoas muscles.
  • Stretches knee and ankle joints.
  • Relieves lower back pain.
  • Slims thighs, firms abdomen and calves.
  • Helps cure sciatica, gout, varicose veins.
  • Helpful in the prevention of hernia.

Half Tortoise Pose

Ardha - Kurmasana

  • Stretches and lengthens shoulder and lat muscles.
  • Lengthens entire spine.
  • Provides maximum relaxation.
  • Cures indigestion, constipation, and insomnia.
  • Good for emphysema, asthma, and other respiratory ailments.
  • Increases blood flow to the brain bringing mental clarity, enhancing memory.

Camel Pose


  • Opens the chest.
  • Strengthens muscles of the back & shoulders.
  • Improves flexibility of the neck and spine.
  • Produces maximum compression of the spine.
  • The entire nervous system is stimulated.
  • Because the heart chakra is opened often an emotional release happens in this pose.

Rabbit Pose


  • Counter posture to the camel.
  • Stretches and lengthens the lower spine.
  • Helps maintain mobility and elasticity of the spine and back muscles.
  • Nurtures the nervous system by allowing blood to flow to the brain.

Head to Knee Pose with Stretching Pose

Janushirasana with Paschimottanasana

  • Circulation of blood to legs & brain.
  • Increased flexibility of the spine and ham strings.
  • Increases flexibility of the shoulder muscles, hip joint, and last five vertebrae of the spine.
  • Stretches sciatic nerve.
  • Increases circulation to the liver, spleen, pancreas, thyroid, thymus and intestines.
  • This pose improves flexibility of the sciatic nerves, ankles, knees and hip joints.
  • Improves digestion, enhances the proper functioning of the kidneys, and expands the solar plexus.

Spine Twisting Pose

Ardha - Matsyendrasana

  • Twists the spine from bottom to top helping to prevent slipped discs, scoliosis, arthritis, rheumatism.
  • Increases circulation and nutrition to the spinal nerves, veins and tissues.
  • Relieves lethargy, depression and releases tension.
  • Helps cure vertigo and dizziness.

Blowing In Firm


  • Improves oxygenation to the body.
  • Rids the body of toxins energizing and revitalizing the body.
  • Helps bring mental clarity and alertness.
  • Great for the lungs
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