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Standing Deep Breathing

Standing Deep Breathing

Pranayama
• Maximizes respiratory efficiency
• Alleviates symptoms of asthma, bronchitis, emphysema
• Rapidly oxygenates blood, improving circulation
• Calms central nervous system, providing mental relaxation

 Half Moon Pose

Half Moon Pose

Ardha-Chandrasana
• Improves spinal flexibility – alleviates back pain, scoliotic
deformities & frozen shoulders
• Firms and trims stomach, buttocks, hips and thighs
• Tones deltoids, trapezius and pectoralis muscles
• Hands to Feet pose improves blood circulation to brain and legs

 Awkward Pose

Awkward Pose

Utkatasana
• Strengthens and tones whole body
• Opens pelvis, hip and knee joints, alleviates osteoarthritis
• Aligns feet, toes and ankles, good for fallen arches,
improves gait

 Eagle Pose

Eagle Pose

Garurasana
• Compresses and flushes 12 major joints in the body• Stimulates and optimizes sexual & reproductive gland function
• Alleviates varicose veins
• Boosts the immune system

 Standing Head to Knee

Standing Head to Knee

Dandayamana-Janushirasana
• Develops concentration, determination and patience• Exercises cardiovascular system, burning fat
• Strengthens back, abdominal and leg muscles – alleviates sciatica

 Standing Bow Pose

Standing Bow Pose

Dandayamana-Dhanurasana
• Increases circulation to the heart and lungs• Improves elasticity of the spine, diaphragm and shoulders
• Activates digestive system
• Improves balance and focus

 Balancing Stick

Balancing Stick

Tuladandasana
• Increases cardiovascular circulation, clearing arteries• Builds strength in lower extremities
• Stretches and flushes abdominal organs, improving function

 Standing Separate Leg Stretching Pose

Standing Separate Leg Stretching Pose

Dandayamana-Bibhaktapada-Paschimotthanasana
• Leg & hip stretch; spine stretch; releases lower back, alleviating pain• Increases circulation to the brain, preventing insomnia, depression, memory loss
• Alleviates constipation, abdominal obesity and hyper-acidity

 Triangle Pose

Triangle Pose

Trikanasana
• Strengthens cardiovascular, circulatory, respiratory, muscular, digestive, & immune systems• Increases hip and shoulder joint flexibility
• Abdominal stretch helps colitis, constipation, and menstrual disorders

 Standing Separate Leg Head to Knee Pose

Standing Separate Leg Head to Knee Pose

Dandayamana-Bibhaktapada-Janushirasana
• Helps balance blood sugar levels• Strengthens abdominal, leg and arm muscles
• Stimulates endocrine and digestive function; burns abdominal fat

 Tree Pose

Tree Pose

Tadasana
• Improves balance and posture• Increases hip and knee mobility
• Stretches spine and relieves lower back inflammation & pain

Toe Stand

Toe Stand

Padangustasana
• Strengthens and opens hip, knee and toe joints
• Helps arthritis, all knee problems and gout pain
• Strengthens leg and stomach muscles

Dead Body Pose

Dead Body Pose

Savasana
• Slows heart rate and reduces blood pressure• Trains the mind to a single point of focus, achieving calm
• Exercises the ability to completely relax muscles, relieving all bodily tension

Wind-Removing Pose

Wind-Removing Pose

Pavanamuktasana
• Strengthens and tones abdomen• Re-aligns and stretches the spine
• Stimulates diaphragm and eliminates toxins from the lungs

Sit up

Sit up

Pada-Hasthasana
• Strengthens and tones abdomen• Re-aligns and stretches the spine
• Stimulates diaphragm and eliminates toxins from the lungs

Cobra Pose

Cobra Pose

Bhujangasana
• Builds lower spine strength, increases upper spine flexibility• Helps lower back pain, scoliosis, lumbago and cervical spondylosis
• Alleviates utero-ovarine and menstrual cramps
• Thoracic stretch provides asthmatic relief

Locust Pose

Locust Pose

Salabhasana
• Builds upper spine strength, increases lower spine flexibility• Firms buttocks and hips
• Alleviates pain from arthritis, RSI, carpal tunnel syndrome, bursitis, tennis elbow

Full Locust Pose

Full Locust Pose

Poorna-Salabhasana
• Builds strength and flexibility to the middle spine• Strengthens deltoids, trapezius and triceps
• Improves liver and spleen function

Bow Pose

Bow Pose

Dhanurasana
• Full spinal workout, building strength and flexibility• Increases circulation to heart and lungs
• Opens shoulder joints and stretches chest muscles

Fixed Firm Pose

Fixed Firm Pose

Supta-Vajrasana
• Lubricates and increases circulation to knee & ankle joints; promoting healing• Stretches the spleen and boosts the immune system
• Strengthens and improves flexibility of lower spine & hips, alleviating sciatic & rheumatism pain
• Slimming to thighs, prevents varicose veins

Half Tortoise Pose

Half Tortoise Pose

Ardha-Kurmasana
• Flushes the head, reduces symptoms of headache, depression and memory loss Facilitating melatonin production, regulating sleep wake cycles• Alleviates indigestion, constipation and flatulence
• Stretches lower lungs, good for emphysema and asthma

Camel Pose

Camel Pose

Ustrasana
• Maximum back-side spinal compression, stimulating the nervous system & improving flexibility, helping kypho-scolitic deformities• Strengthens muscles in the neck, shoulders and back
• Flushes fresh blood through the kidneys, eliminating toxins

Rabbit Pose

Rabbit Pose

Sasangasana
• Maximum back-side spinal extension, optimizing central nervous system function• Thymus compression, stimulates white blood cell production
• Stimulates esophagus, pharynx, & larynx, alleviating sinusitis, tonsillitis, sore & strep throat

Head to Knee Pose and Stretching Pose

Head to Knee Pose and Stretching Pose

Janushirasana and Paschimotthanasana
• Helps to balance blood sugar level, especially good for diabetes• Improves endocrine function and regulates hormone production
• Stimulates the thymus and boosts the immune system

Spine-Twisting Pose

Spine-Twisting Pose

Ardha-Matsyendrasana
• Improves flexibility of spine and hip joints, increases mobility• Increases circulation and nutrition to spinal nerves, veins and tissues; preventing slipped discs
• Opens bronchial muscles and rib cage
• Helps digestion

Blowing in Firm Pose

Blowing in Firm Pose

Kapalbhati in Vajrasana
• Helps to rid lungs of metabolic waste• Strengthens abdominal muscles, including the diaphragm
• Increased abdominal circulation, aids digestion