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STANDING DEEP BREATHING- PRANAYAMA BREATHING
Improves respiratory system as it maximizes 100% of lung capacity. Helps any respiratory problems such as bronchitis, asthma, emphysema and shortness of breath. Circulatory system improves by providing oxygenated blood to entire body.
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HALF MOON WITH HAND TO FEET POSE – ARDHA-CHANDRASANA WITH PADA-HASTASANA
Improves and increases flexibility of the spine comprehensively, from coccyx to the neck. Half moon alleviates back pain, scoliotic deformities, promotes proper kidney function, strengthens core muscles, as well as latissimus dorsi, oblique, deltoid and trapezius muscles.
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AWKWARD POSE -UTKATASANA
Strengthens and firms all muscles of thighs, calves and hips. Relieves rheumatism, gout and arthritis in the legs by supplying oxygenated blood to elbows, pelvis, hips, knees, ankles and feet. Aligns feet, toes and ankles and tones whole body at the same time.
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EAGLE POSE- GARURASANA
Supplies fresh blood to the kidneys and sexual organs. It helps firm calves, thighs, hips, abdomen and upper arms. It also improves the flexibility of the hip, knee and ankle joints and strengthens latissmus dorsi, trapezius and deltoid muscles.
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STANDING HEAD TO KNEE POSE- DANDAYAMANA- JANUSHIRASANA
Helps develop concentration, patience and determination. Physically, it tightens abdominal and thigh muscles, improves flexibility of the sciatic nerve, and strengthens the tendons, biceps of the thigh muscles, and hamstrings in the legs, in addition to the deltoid, trapezius, latissimus dorsi, scapula, biceps and triceps.
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STANDING BOW PULLING POSE- DANDAYAMANA DHANURASANA
Circulates fresh blood to each internal organ and gland to keep healthy. This pose also helps develop concentration, patience and determination. Physically, it firms abdominal wall and upper thighs, and tightens up upper arms, hips and buttocks. It increases the size and elasticity of the rib cage and lungs and improves flexibility and strength of the lower spine and most of the body’s muscles.
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BALANCING STICK POSE- TULADANDASANA
Perfects control and balance by improving physical, psychological and mental powers. It increases the strength and circulation of the heart muscles and stretches lung capacity. Excellent pose for bad posture; strengthens the flexibility of the latissimus, deltoid, and trapezius muscles; and improves muscle tone in arm and legs.
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STANDING SEPARATE LEG STRETCHING POSE –DANDAYAMANA-BIBHAKTAPADA-PASCHIMOTTHANASANA
Cures and prevents sciatica by stretching and strengthening the sciatic nerves and tendons of the legs. It helps the functioning of most of the internal abdominal organs, especially the small and large intestine, and improves the muscle tone and flexibility of thighs and calves and the flexibility of the pelvis, ankles and hip joints and of the last five vertebrae of the spine.
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TRIANGLE POSE- TRIKONASANA
This pose improves every muscle, joint, tendon and internal organ in the body. At the same time, it revitalizes nerves, veins and tissues. It helps cure lumbago and rheumatism of the lower spine. Increased strength and flexibility of the of the hip joint and of the muscles of the side of the torso. Firms thighs, hips, waistline and improves the deltoid, trapezius, scapula and latissimus muscles.
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STANDING SEPARATE LEG HEAD TO KNEE POSE
DANDAYAMANA-BIBHAKTAPADA JANUSHIRASANA
The benefits of this pose are similar to Standing Separate Leg stretching pose and hands to feet pose. Blood sugar levels are balanced. Stimulates endocrine and digestive functions. Slims abdomen, waistline, hips, buttocks and upper thighs.
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TREE POSE- TADASANA
This pose improves posture and balance. Increases hip, knee and ankle flexibility. By strengthening the internal oblique muscles, it prevents hernia.
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TOE STAND- PADANGUSTASANA
Develops psychological and mental powers ~ especially patience. Physically, it helps cure gout and rheumatism of the knees, ankles, and feet. Helps cure hemorrhoid problems.
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DEAD BODY POSE- SAVASANA
Returns blood circulation to normal as well slowing heart rate. It also teaches complete relaxation by training mind to be focused on just the breath.
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WIND REMOVING POSE- PAVANAMUKTASANA
Cures and prevents flatulence, which is source of most chronic abdominal discomforts. Improves flexibility of hip joints and firms abdomen, thighs and hips.
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SIT UPS
Strengthens and tightens abdominal muscles. Increases flexibility of the spine.
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COBRA POSE- BHUJANGASANA
This pose is one of the best ways to maintain the body in perfect condition. Builds lower spine strength, increases upper spine flexibility. Helps lower back pain, scoliosis, lumbago and cervical spondylosis. It also relieves menstrual problems (irregularity, cramps, backache) cures loss of appetite. Improves function of liver and spleen.
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LOCUST- SALABHASANA
This pose builds upper spine strength, increases lower spine flexibility. Firms buttock and thighs. Alleviates pain from arthritis, RSI, carpel tunnel syndrome, bursitis and tennis elbow.
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 | | FULL LOCUST POSE- POORNA-SALABHASANA
This pose builds strength and flexibility to the middle spine. Strengthens deltoids, trapezius and triceps. Improves liver and spleen function.
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BOW POSE- DHANURASANA
Improves the functioning of the large and small intestines, the liver, kidneys, and spleen. Straightens rounded spines, relieves backaches, and improves pigeon chest by opening the ribcage, permitting maximum expansion of lungs and increased oxygen intake. Revitalizes all spinal nerves by increased circulation. Strengthens abdominal muscles, upper arms, thighs and hips.
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FIXED FIRM POSE- SUPTA-VAJRASANA
Lubricates and increases circulation to knee and ankle joints; promoting healing. It helps cure sciatica, gout and rheumatism. Slims thighs, firms calf muscles and strengthens abdomen.
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HALF TURTOISE POSE- ARDHA KURMASANA
This pose provides maximum relaxation. By sending oxygen and blood the brain, symptoms of headache are reduced, as well as depression and memory loss. Increases flexibility of hip joints, scapula, deltoids, triceps and latissimus dorsi muscles.
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CAMEL POSE- USTRASANA
Maximum backside compression of the spine and at the same time stretches the abdominal organs, which helps constipation. It stretches the throat, thyroid gland, and parathyroid. Like box pose, it opens narrow rib cage to give more space o the lungs. Neck and spine flexibility increased to reduce backache. Also firms abdomen and waistline.
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RABBIT POSE- SASANGASANA
Maximum front side compression of the spine as the backside is extended, optimizing central nervous system. Spine is able to receive proper nutrition. Maintains mobility and elasticity of the spine and back muscles. The Rabbit improves digestion, and helps cure colds, sinus problems and chronic tonsillitis. Wonderful effect on thyroid and parathyroid.
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HEAD TO KNEE POSE WITH STRETCHING POSE- JANUSHIRASANA WITH PASCHIMOTTHANASANA
This pose helps balance blood sugar level. Improves flexibility of the sciatic nerves, ankles, knees and hip joints, improves digestion, enhances proper functioning of the kidneys: and expands the solar plexus. Stretching Pose improves circulation the bowels, liver and spleen. Improves endocrine function and regulates hormone production.
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SPINE TWISTING POSE- ARDHA-MATSYENDRASANA
This pose twists the spine from top to bottom. As a result, it increases circulation and nutrition to spinal nerves, veins, tissues, and improves spinal elasticity and flexibility. Opens bronchial muscles and rib cage as well as help aid digestion.
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 | | BLOWING IN FIRM POSE – KAPALALBHATI IN VAJRASANA
Final breathing exercise strengthens all the abdominal organs and increases circulation. Helps to rid of lungs of metabolic waste.
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