Pranayama Breathing
Expands the lungs to their full capacity
Increases circulation to the whole body
Counteracts emphysema, asthma, and other breathing problems
Helps regulate blood pressure
Exercises the nervous, respiratory and circulatory systems
Half Moon/Hands to Feet
Revitalizes liver, spleen, pancreas and kidneys
Corrects bad posture
Helps to eleviate lower back pain, bronchial distress, scoliotic deformities, tennis elbow, frozen shoulder
Improves circulation in the legs and to the brain
Increases the flexibility of the spine, sciatic nerves, most of the tendons and ligaments of the legs
Strengthens and firms the abdomen, hips, thighs and buttocks
Awkward
Increases circulation in the knee, toe and ankle joints
Relieves rheumatism, arthritis and gout in the legs
Helps to cure slipped disc and lumbago in the lower spine
Increases hip joint flexibility
Strengthens and firms upper arms and all muscles of thighs, calves and hips
Eagle
Relieves tension in neck and shoulders
Improves sexual vitality and control
Improves flexibility of all 12 major joints of the body
Strengthens and firms legs, arms, and abdomen
Standing Head to Knee
Develops concentration, determination and patience
Increases pancreatic functions
Helps balance blood sugar levels
Improves flexibility of sciatic nerve
Strengthens and firms abdomen, thighs, legs, upper body and arms
Standing Bow Pulling Pose
Flushes out kidneys helping to eliminate toxins
Increases the size and elasticity of the rib cage and lungs
Helps correct high blood pressure
Helps tennis elbow and frozen shoulder
Improves the flexibility and strength of the lower spine and most of the body’s muscles
Improves flexibility of sciatic nerve
Strengthens and firms abdominal wall, upper thighs, upper arms, hips and buttocks
Balancing Stick
Strengthens the heart muscle and improves circulation
Increases lung capacity
Helps tennis elbow and varicose veins
Increases the flexibility of the spine, hip and shoulder joints
Strengthens and firms arms, hips, buttocks and upper thighs
Standing Separate Leg Stretching
Helps functioning of the abdominal organs
Brings blood to the brain
Stretches and strengthens the sciatic nerves and tendons of the legs
Increases flexibility of the pelvis, ankles, hip joints and last 5 vertebrae of spine
Improves the muscle tone and flexibility of thighs and calves
Triangle
Improves every muscle, joint, tendon and internal organ
Revitalizes nerves, veins, and tissues
Helps correct frozen shoulder and tennis elbow
Increases strength and flexibility of the hip joint and of the muscles of the side of the torso
Strengthens and firms arms, upper thighs, waistline and hips
Standing Separate Leg Head to Knee
Increases blood circulation to legs and brain (helping with some types of headaches)
Massages internal organs
Helps with diabetes and hyperacidity
Helps relieve constipation, dyspepsia, and hemorrhoids
Improves flexibility of the spine, shoulders, hips and the sciatic nerve
Strengthens and firms abdomen, waistline, hips, buttocks and upper thighs
Tree Pose
Improves posture and balance
Improves circulatory disorders
Relieves tension in neck and shoulders
Increases flexibility of ankles, knees, and hip joints
Strengthens internal oblique muscles to prevent hernia
Toe Stand
Develops psychological and mental powers, especially patience
Helps to cure gout and rheumatism of the knees, ankles and feet
Helps with hemorrhoid problems
Strengthens stomach muscles, weak joints, and feet (which have 1/4 of all the bones in the body)
Savasana
Returns circulation to normal
Improves concentration
Helps reduce hypertension, nervousness, anxiety and irritability
Wind Removing Pose
Massages the colon
Helps and prevents constipation and irritable bowel syndrome
Stimulates the liver, small and large intestine and spleen
Improves flexibility of the hip joints and relieves lower back pain
Firms the abdomen, thighs and hips
Bikram Sit-Up
Strengthens and firms the abdomen
Increases flexibility of the spine, hamstrings and sciatic nerve
Cobra
Strengthens lumbar spine
Relieves pain and combats slipped discs and scoliosis
Improves digestion and the function of the liver and spleen
Locust Pose
Strengthens upper spine
Relieves pain and combats slipped discs and scoliosis
Improves sciatica
Relieves tennis elbow
Full Locust Pose
Strengthens middle spine
Good for scoliosis, kyphosis, spondylosis and slipped discs
Opens the rib cage and increases elasticity there
Firms abdominal muscles, upper arms, hips and thighs
Bow Pose
Relieves back pain
Increases spinal strength and flexibility
Improves functioning of the large and small intestines, liver, kidney and spleen
Improves pigeon chest by opening rib cage, permitting maximum expansion of the lungs increasing oxygen intake
Improves digestion
Helps relieve lumbago, rheumatism and arthritis of the spine
Helps to cure gout, slipped disc, sciatica, tennis elbow
Helps relieve menstrual problems
Strengthens the immune system and revitalizes the thyroid
Improves flexibility of hip and shoulder joints
Strengthens and firms abdomen, hips, legs, buttocks and arms
Fixed Firm Pose
Helps to cure sciatica, gout and rheumatism in the legs
Helps to prevent hernia
Strengthens and improves flexibility of lower spine, knees, and ankles
Firms thighs, calf muscles and strengthens the abdomen
Half Tortoise Pose
Provides maximum relaxation
Stretches lower part of the lungs increasing blood circulation to the brain
Good for diabetes and anaemia
Massages heart, lungs, and coronary arteries
Increases flexibility of the hip and shoulder joints
Firms abdomen and thighs
Camel
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
Maximum compression of spine improving flexibility of the neck and spine
Firms the abdomen and slims the waistline
Rabbit
Maximum stretch of the spine allowing nervous system to receive proper nutrition
Maintains mobility and elasticity of spine
Nurtures the nervous system, helps with depression
Improves digestion
Helps cure sinus problems, colds and chronic tonsillitis
Strengthens and firms abdomen and back muscles
Head to Knee with Stretching Pose
Helps balance blood sugar levels
Improves kidney function
Improves digestion
Improves the flexibility of sciatic nerves, ankles and hip joints
Strengthens and firms abdomen and arms
Spine Twisting Pose
Increases circulation and nutrition to spinal nerves, veins and tissues
Improves spinal elasticity and flexibility
Helps cure lumbago and rheumatism of the spine
Improves digestion
Firms abdomen, thighs and buttocks
Final Breathing
Increases circulation
Removes toxins
Strengthens all abdominal organs
Trims the waist line
