Postures

PRANAYAMA
STANDING DEEP BREATHING
Standing Deep Breathing maximizes and increases your lung capacity and also increases circulation throughout the body. It prevents and alleviates respiratory problems such as asthma, bronchitis, emphysema and shortness of breath. Standing Deep Breathing is a good warm up before any kind of exercise.
ARDHA-CHANDRASANA
HALF MOON POSE
Half Moon Pose strengthens every muscle in the body’s core, especially in the abdomen, and flexes and strengthens the latissimus dorsi, oblique, deltoid and trapezius muscles. It increases the flexibility of the spine comprehensively, from coccyx to neck; promotes proper kidney function; and helps to cure enlargement of the liver and spleen. Half Moon also firms and trims the waistline, hips, abdomen, buttocks and thighs.
PADAHASTANA
HANDS TO FEET POSE
Hands to Feet Pose increases flexibility of the spine. It works the muscles, ligaments and tendons of the legs and improves circulation there as well. It also strengthens the glutes, the upper body and back, colon, obliques, deltoids and trapezius muscles.
UTKATASANA
AWKWARD POSE
Awkward Pose will tone and reshape your legs. It heals chronically cold feet. It also helps relieve rheumatism and arthritis in the legs, and helps to cure slipped discs and other problems in the lower spine.
GARURASANA
EAGLE POSE
Eagle Pose is the only posture that opens up the 14 largest joints in the skeletal system. Beyond improving flexibility in the hips, knees, ankles and the rest, Eagle Pose also supplies fresh blood to the reproductive system, sex organs, and kidneys, which increases sexual vitality and helps clear up reproductive problems.
DANDAYAMANA-JANUSHIRASANA
STANDING HEAD TO KNEE POSE
Standing Head to Knee Pose improves the flexibility of the sciatic nerves and strengthens the hamstrings and leg muscles. It also works the muscles of the back, the biceps and the triceps. It helps to squeeze and flush out the internal abdominal organs, such as the gall bladder, pancreas and spleen, as well as the uterus and ovaries. It is great for the cardiovascular system.
DANDAYAMANA-DHANURASANA
STANDING BOW POSE
Standing Bow Pose moves all the blood from one side of the body to the other, then back again. It develops balance, increases the size and elasticity of the rib cage, firms the abdominal wall and upper thighs, and improves the flexibility and strength of the lower spine. Standing Bow Pose builds patience, determination and concentration.
TULADANDASANA
BALANCING STICK POSE
Balancing Stick Pose increases blood flow all over the body at the same time. The forward tilt of the torso sends high-speed blood pouring into the heart and brain. This posture strengthens the heart muscle and cleans out the veins and arteries. It works all the muscles of the spine and lower extremities.
DANDAYAMANA-BIBHAKTAPADA-PASCHIMOTTHANASANA
STANDING SEPARATE LEG STRETCHING POSE
Standing Separate Leg Stretching Pose is good for depression, memory loss, constipation and abdominal obesity. It increases circulation to the brain and adrenal glands, massages the internal organs and intestines, and increases flexibility in the pelvis, ankles, hip joints and spine. This posture releases tension in the lower back muscles and stretches and strengthens the sciatic nerves and all the tendons in the legs.
TRIKANASANA
TRIANGLE POSE
Triangle Pose affects the whole body including muscles, nerves, organs and tissues. Flexing and strengthening the last five vertebrae in this posture can alleviate crooked spines, as well as rheumatism and lower back pain. Triangle Pose benefits the heart and lungs, forcing them to work together. This posture is good for anorexia, constipation, colitis, hip and back pain, spondylitis, menstrual disorders, frozen shoulder and much more.
DANDAYAMANA-BIBHAKTAPADA-JANUSHIRASANA
STANDING SEPARATE LEG HEAD TO KNEE POSE
Standing Separate Leg Head to Knee Pose trims the abdomen, waistline, hips, buttocks and thighs. It massages and compresses the thyroid gland, which helps to regulate the metabolism and the immune system.
TADASANA
TREE POSE
Tree Pose improves posture and balance and increases the flexibility of the ankles, knees, and hip joints. By strengthening the internal oblique muscles, it also prevents hernia. Tree Pose creates total body traction.
PADANGUSTASANA
TOE STAND
Toe Stand Pose strengthens the knees and is therapeutic for rheumatism of the knees, ankles, and feet. It also opens up the knee and hip joints, and helps cure hemorrhoid problems. This pose develops great mental strength.
SAVASANA
DEAD BODY POSE
Dead Body Pose facilitates powerful blood flow, then lets circulation return to normal, creating internal cleansing and greatly magnifying the benefits of the postures that precede it. Dead Body Pose creates complete relaxation.
PAVANAMUKTASANA
WIND REMOVING POSE
Wind-Removing Pose massages the ascending, descending and transverse colon and also compresses the entire digestive system. It strengthens the arms, prevents flatulence, improves hip flexibility, and firms the abdomen and thighs.
SIT UP
The Sit Up strengthens and tones the abdomen, invigorates the body and increases the flexibility of the spine.
BHUJANGASANA
COBRA POSE
Cobra Pose strengthens the lumber spine, relieving pain and combating slipped or herniated discs, scoliosis and arthritis in that region. Other important benefits include better digestion, relief from menstrual disorders, improved appetite, normal blood pressure, and efficient functioning of the liver and spleen.
SALABHASANA
LOCUST POSE
Locust Pose increases strength in the upper spine, arms and shoulders. The stretching of the arms can relieve tennis elbow, carpal tunnel syndrome and arthritis. Locust can also help with varicose veins in the legs.
POORNA-SALABHASANA
FULL LOCUST POSE
Full Locust Pose increases strength in the middle spine. It is good for scoliosis, kyphosis, spondylosis and slipped discs. It opens up the rib cage and increases elasticity there. Full Locust firms the abdominal muscles, upper arms, hips and thighs.
DHANURASANA
BOW POSE
Bow Pose increases the strength of the entire spine and revitalizes all the spinal nerves by increasing circulation. It opens up the rib cage, which allows the lungs to expand more fully. Besides helping with all manner of back problems, Bow Pose aids digestion, fights constipation, and combats bronchitis and diabetes while improving the functioning of the large and small intestines, the liver, kidneys and spleen.
SUPTA-VAJRASANA
FIXED FIRM POSE
Fixed Firm Pose strengthens and improves the flexibility of the lower spine, hips, knees and ankle joints. It increases circulation to the lower limbs, and is therapeutic for lower back pain, sciatica, rheumatism and varicose veins. Fixed Firm Pose strengthens the soas muscles and helps prevent hernias.
ARDHA-KURMASANA
HALF TORTOISE POSE
Half Tortoise Pose increases blood flow to the brain which enhances memory and mental clarity. It relieves neck and shoulder tension, low back pain and firms abdomen and thighs. This posture also stretches the lower part of the lungs, which is therapeutic for asthma, and counters indigestion, flatulence, constipation and irritable bowel syndrome.
USTRASANA
CAMEL POSE
Camel Pose creates maximum compression of the spine, which stimulates the nervous system. It improves the flexibility of the neck and spine, relieves backache, and helps degenerative spinal problems. Camel Pose is excellent for good postural alignment.
SASANGASANA
RABBIT POSE
Rabbit Pose increases the mobility and elasticity of the spine and back muscles. Spinal stretching also expedites the feeding of the nervous system with fresh blood and oxygen. This posture relieves tension in the neck, shoulders and back. It helps alleviate colds, sinus problems, and chronic tonsillitis. Rabbit Pose can also be therapeutic for insomnia, diabetes and depression.
JANUSHIRASANA
HEAD TO KNEE POSE
The combination of Head to Knee and Stretching pose is excellent for the immune and lymphatic systems. They increase circulation to the liver, spleen, pancreas, thyroid, thymus and intestines. It also improves digestion and is good for allergies and arthritis.
PASCHIMOTTHANASANA
STRETCHING POSE
Stretching Pose elongates the sciatic nerves, thigh biceps and calf muscles. This posture increases flexibility of the last five vertebrae of the spine and relieves chronic diarrhea by improving the circulation in the bowels.
ARDHA-MATSYENDRASANA
SPINE TWISTING POSE
Spine Twisting Pose improves the flexibility of the spine and hip joints and relieves back pain. This posture prevents slipped discs, rheumatism of the spine, kyphosis, scoliosis, cervical spondylosis and arthritis. It also calms the nervous system.
KAPALBHATI IN VAJRASANA
BLOWING IN FIRM POSE
Blowing In Firm Pose strengthens the abdominal organs and increases circulation to them. It stimulates the digestive system and increases the elasticity of the lungs.

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