Click on postures to view benefits.
1. Standing Deep Breathing (Pranayama)
 • good for lungs and respiratory system • good for mental relaxation
• helps with sleep disorders, irritability • helps maintain good blood pressure
2. Half Moon Pose with Hands to Feet Pose (Ardha Chandrasana with Pada Hastasana)
 • strengthens abdominal muscles • releases frozen shoulders
• aids in recovery of slipped or ruptured disc
3. Awkward Pose (Utkatasana)
 • relieves sciatica, arthritis, rheumatism, and gout in the legs
• cure slipped disc and lumbago in the lower spine
• firms all muscles of thighs, calves, and hips
4. Eagle Pose (Garurasana)
 • supplies fresh blood to the sexual organs and the kidneys
• firms calves, thighs, hips, abdomen, and arms
• improves the flexibility of the hip, knee, and ankle joints
5. Standing Head to Knee Pose (Dandayamana Janushirasana)
 • reduces diabetes • improves flexibility of sciatic nerves
• strengthens the tendons, biceps of the thigh muscles, and hamstrings in the legs
6. Standing Bow Pulling Pose (Dandayamana Dhanurasana)
 • increases circulation to the heart and lungs • improves elasticity of the spine
• creates marriage between strength and balance • regulates menstrual cycle
• helps with lower back pain
7. Balancing Stick Pose (Tuladandasana)
 • the most cardivascular pose in the series • increases blood flow over the body
• keeps the stomach trim or helps get it trim with shoulders up and chest down
• clears blockage of the arteries for prevention of cardiac problems
8. Standing Seperate Leg Stretching Pose (Dandayamana Bibhaktapada Paschimottanasana)
 • helps relieve depression • loss of memory • constipation
• increases circulation to the brain and adrenal glands • stretches the spine and back of the legs
9. Triangle Pose (Trikanasana)
 • changes chemical imbalances in the system • helps with menstrual disorders
• the whole body is effected; muscles, nerves & tissues • good for hip and back pain
10. Standing Separate Leg Head to Knee Pose (Dandayamana Bibhaktapada Janushirasana)
 • helps maintain good blood sugar balance • compression of the pancreas and kidney
• marriage between pineal and thyroid • helps with colds, sinus problems, migraines • muscular, skeletal, endocrine, digestive and reproductive systems all benefit
11. Tree Pose (Tadasana)
 • creates hip and knee mobility • excellent for posture and balance
• the only pose which creates total body traction • releases abdominal tension
• aids in rheumatism and circulatory disorders
12. Toe Stand (Padangustasana)
 • creates balance in body and mind • strengthens stomach muscles
• helps to avoid gout, arthritis of the knee, leg strengthens weak joints
• challenges your mental concentration
13. Dead Body Pose (Savasana)
 • returns the body to its normal slate • preparation for floor series
14. Wind Removing Pose (Pavanamuktasana)
 • prevents flatulence, low back pain, constipation, anorexia
• abdominal pressure on ascending, descending and transverse colon regulates digestion • stretches tight hips * straightens the spine
15. Sit Up
 • strengthens and tightens abdomen • releases toxins from the lungs
16. Cobra Pose (Bhujangasana)
 • increases spinal strength and flexibility • helps prevent lower backache, cure lumbago • rheumatism and arthritis of the spine • improves the functioning of the liver and spleen
17. Locust (Salabhasana)
 • cures gout, slipped disc, sciatica, and tennis elbow
• excellent for firming buttocks and hips
18. Full Locust (Poorna-Salabhasana)
 • firms muscles of the abdomen, upper arms, hips and thighs
• helps relieve and prevent lower backache • compresses and opens spine
• relieves cervical spondylosis
19. Bow Pose (Dhanurasana)
 • works entire spine • helps with back pain and scoleosis • holds vertebrae in position
20. 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, vericose veins • helps prevent hernia
21. Half Tortoise Pose (Ardha-Kurmasana)
 • provides maximum relaxation • cures indigestion, constipation, flatulence
• good for emphysema and asthma
• increases blood flow to the brain bringing mental clarity, good memory
22. Camel Pose (Ustrasana)
 • opens the chest • strengthens muscles of the back and shoulders
• produces maximum compression of the spine • often an emotional release happens in this pose
• the nervous system is stimulated • improves flexibility of the neck and spine
23. Rabbit Pose (Sasangasana)
 • helps maintain mobility and elasticity of the spine and back muscles
• nurtures the nervous system • brings blood to the brain
24. Head to Knee Pose with Stretching Pose (Janushirasana with Paschimottanasana)
 • 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
• circulation of blood to legs & brain * flexibility of the spine * stretches the back of the legs
25. Spine Twisting Pose (Ardha Matsyendrasana)
 • only posture that twists the spine from top to bottom at the same time
•helps prevent slipped discs, scoliosis, arthritis, rheumatism
• increases circulation and nutrition to the spinal nerves, veins and tissues
• relieves lethargy, releases tension
• helps cure vertigo and dizziness • maintains youth by improving flexibility of the spine
26. Blowing in Firm Pose (Kapalbhati in Vajrasana)
 • improves oxygenation to the body • rids the body of toxins
• energizes and revitalizes the body • helps bring mental clarity and alertness
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