| 1) Pranayama Series (Standing Deep Breathing Pose) | |
| Benefits | |
| Good for lungs and respiratory system | |
| Helps with mental relaxation | |
| Helps high blood pressure | |
| Relieves irritability | |
| Good for detoxification | |
| Exercises nervous, respiratory and circulatory systems | |
| 2.) Ardha-Chandrasana and Pada-Hastasana (Half Moon Pose and hands to Feet) | |
| Benefits | |
| Works into the whole skeletal and circulatory systems | |
| Opens shoulder joints | |
| Good for frozen shoulder | |
| Reduces or eliminates pain in the lower back | |
| Good for abdominal obesity | |
| Improves and strengthens every muscle in the central part of the body Increase the flexibility of the spine | |
| Tones the spinal nerves and abdominal organs inproving the working of the bowels | |
| Increases flexibility and strength of rectus abdominis, gluteus maximus, oblique, deltoid and trapezius muscles | |
| Helps with sciatic problems | |
| Alleviates anxiety and reduces mental stress | |
| Stimulates pituitary gland | |
| Exercises colon, pancreas, kidneys, muscular, skeletal, respiratory and glandular systems | |
| Firms and trims waistline, hips, abdomen, buttocks and thighs | |
| Back bend compression of spine | |
| Benefits | |
| Stimulates proper function of the pancreas, kidneys and liver | |
| Stretches and stimulates the thyroid and parathyroid glands | |
| Regulates hormone production | |
| Relieves back pain | |
| Improves and strengthens every muscle in the central part of the body | |
| Increases the flexibility of the spine | |
| Corrects bad posture | |
| Increases flexibility and strength of rectus abdominis, gluteus maximus, oblique, deltoid and trapezius muscles | |
| Good for frozen shoulder | |
| Good for abdominal obesity | |
| Helps with sciatic problems | |
| Stimulates digestion | |
| Firms and trims waistline, hips, abdomen, buttocks and thighs | |
| Hands to feet pose | |
| Benefits | |
| Works into the whole skeletal and circulatory system | |
| Lengthens the spine making it supple and elastic | |
| Increases flexibility of the spine and the sciatic nerves | |
| Improves flexibility of tendons and ligaments of the legs | |
| Strengthens the biceps of thighs and calves | |
| Strengthens rectus abdominis, gluteus maximus, oblique, deltoid and trapezius muscles | |
| Firms and trims waistline, hips, abdomen, buttocks and thighs | |
| Opens shoulder joints | |
| Good for frozen shoulder | |
| Relieves lower back pain | |
| Good for abdominal obesity | |
| Greatly enhances concentration | |
| Helps with sciatic problems | |
| Stimulates pituitary and pineal glands | |
| Exercises colon, pancreas, kidneys, muscular, skeletal, respiratory and glandular systems | |
| 3.) Utkatasana (Awkward Pose) | |
| Benefits | |
| Improves overall body strength | |
| Opens pelvis | |
| Strengthens and tones leg muscles | |
| Relieves menstrual cramping | |
| Reduces fat pocket under buttocks | |
| Aligns skeletal system | |
| Good for arthritis conditions | |
| Good for digestion | |
| Relieves joint pain | |
| Relieves sciatica | |
| Improves flexibility in toes and ankles | |
| Exercises liver, intestines, and pancreas | |
| 4.) Garurasana (Eagle Pose) | |
| Benefits | |
| Works into twelve major joints of the body | |
| Good for central nervous system | |
| Facilitates lymphatic function, improving immune system | |
| Improves mobility of hip joint | |
| Improves balance | |
| Strengthens legs | |
| Good for varicose veins | |
| 5.) Dandayamana-Janushirasana (Standing Head to Knee Pose) | |
| Benefits | |
| Builds mental strength | |
| Improves concentration | |
| Unifies mind and body | |
| Uses all major muscle groups | |
| Exercises digestive and reproductive organs | |
| Good for diabetes | |
| Strengthens back muscles | |
| 6.) Dandayamana-Dhanurasana (Standing Bow Pulling Pose) | |
| Benefits | |
| Stimulates cardiovascular system | |
| Increases circulation to heart and lungs | |
| Opens diaphragm | |
| Opens shoulder joint | |
| Helps frozen shoulder conditions | |
| Improves spine elasticity | |
| Improves strength and balance | |
| Reduces abdominal fat | |
| Helps regulate ovaries and prostate gland | |
| 7.) Tuladandasana (Balancing Stick Pose) | |
| Benefits | |
| Increases cardiovascular circulation, especially to heart blood vessels | |
| May help clear blocked arteries | |
| May help prevent future cardiac problems | |
| Creates a total spine stretch Relieves stress from spine | |
| Good for varicose veins | |
| Builds strength in legs | |
| Exercises pancreas, spleen, liver, nervous and circulatory system | |
| 8.) Dandayamana-Bibhaktapada-Paschimotthanasana (Standing Separate Leg Stretching Pose) | |
| Benefits | |
| Increases circulation to the brain and adrenal glands | |
| Centres nervous system | |
| May be good for depression | |
| Good for constipation | |
| Helps reduce abdominal obesity | |
| Helps with diabetes and hyperacidity | |
| Releases lower back | |
| Exercises muscular, adrenal and reproductive systems | |
| 9.) Trikanasana (Triangle Pose) | |
| Benefits | |
| An excellent cardiovascular workout | |
| Intensely stretches each side of the body | |
| Opens and increases flexibility of hip joints | |
| Reduces saddle bags | |
| Good for kidneys, thyroid and adrenal glands | |
| Opens shoulder joint, good for frozen shoulder | |
| Strengthen and tones legs and buttocks | |
| Helps regulate hormone levels | |
| Works all muscular groups simultaneously | |
| Helps conditions of constipation, colitis, low blood pressure, appendicitis, spondylitis, menstrual disorders | |
| 10.) Dandayamana-Bibhaktapada-Janushirasana (Standing Separate Leg Head to Knee Pose ) | |
| Benefits | |
| May be good for depression and memory loss | |
| Reduces abdominal obesity | |
| Good for diabetic conditions | |
| Balances blood sugar levels | |
| Assists in regulating pancreas and kidneys | |
| Works endocrine, digestive and reproductive systems | |
| 11.) Tadasana (Tree Pose) | |
| Benefits | |
| Assists in correcting bad posture | |
| Increases hip and knee flexibility and mobility | |
| Stretches spine | |
| Releases abdominal tension | |
| Relieves lower back pain | |
| Tightens gluteal muscles | |
| Good for circulatory problems, arthritis and rheumatism | |
| 12.) Padangustasana (Toe Stand Pose) | |
| Benefits | |
| Creates balance and focus in body and mind | |
| Strengthens stomach muscles | |
| Strengthens joints (hips, knees, ankles and toes) | |
| Helps relieve arthritis in all leg joints including hips | |
| 13.) Savasana (Dead Body Pose) | |
| Benefits | |
| Returns cardiovascular circulation to normal | |
| Slows heart rate, reduces blood pressure | |
| Teaches complete relaxation | |
| Stills and focuses the mind | |
| 14.) Pavanamuktasana (Wind Removing Pose) | |
| Benefits | |
| Massages ascending, descending and transverse colon | |
| Regulates and normalises hydrochloric acid levels in stomach | |
| Improves and may cure conditions of constipation, flatulence and hyperacidity | |
| Relieves lower back pain | |
| Improves flexibility of the hip joints | |
| Firms and tones muscles of the abdominal wall, thighs and hips | |
| Increases peristalsis in the gut | |
| 15.) Sit-up | |
| Benefits | |
| Strengthens and tightens the abdomen | |
| Open mouth exhalation stimulates diaphragm and eliminates toxins from lungs | |
| 16.) Bhujangasana (Cobra Pose) | |
| Benefits | |
| The arching of the spine increases flexibility and strength | |
| Rejuvenates spinal nerves enriching them with a rich blood supply | |
| Improves flexibility and tone of spinal muscles, massages, works and tones back muscles | |
| Helps relieve and prevent lower backache | |
| Helps cure or relieve lumbago, rheumatism, arthritis and menstrual problems | |
| Helps cure loss of appetite | |
| Stretches the thoracic region and expands the rib cage bringing relief from asthma | |
| Gentle pressure on the abdomen massages all organs and improves their function | |
| Strengthens deltoids, trapezius and triceps | |
| Compresses and opens spine | |
| Relieves cervical spondylosis | |
| Improves concentration | |
| Helps to relieve many utero-ovarine and menstrual problems | |
| 17.) Salabhasana (Locust Pose) | |
| Benefits | |
| Same benefits as Cobra pose and even more effective in helping conditions of slipped disc and sciatica | |
| Firms buttocks and hips | |
| Increases spinal strength, flexibility and circulation | |
| Improves flexibility and tone of spinal muscles | |
| Helps relieve and prevent backache | |
| Helps cure or relieve lumbago, rheumatism, arthritis and menstrual problems | |
| Helps cure loss of appetite | |
| Improves sluggish digestion | |
| Increases abdominal pressure and regulates intestinal function | |
| Strengthens the abdominal wall | |
| Helps correct bad posture | |
| Improves function of liver and spleen | |
| Strengthens shoulder, arm and back muscles | |
| Compresses and opens spine | |
| Relieves cervical spondylosis and back pain | |
| Encourages concentration and perseverance | |
| 18.) Poorna-Salabhasana (Full Locust Pose) | |
| Benefits | |
| Firms muscles of the abdomen, upper arms, hips and thighs | |
| Increases spinal strength and flexibility | |
| Improves flexibility and tone of spinal muscles | |
| Helps relieve and prevent lower backache | |
| Helps cure or relieve lumbago, rheumatism, arthritis and menstrual problems Helps cure loss of appetite | |
| Helps correct bad posture | |
| Improves function of liver and spleen | |
| Strengthens deltoids, trapezius and triceps | |
| Compresses and opens spine | |
| Relieves cervical spondylosis | |
| 19.) Dhanurasana (Bow Pose) | |
| Benefits | |
| Increases circulation to heart and lungs, improves oxygen intake | |
| Opens diaphragm and expands the chest region - improves respiratory conditions | |
| Opens shoulder joint and helps frozen shoulder conditions | |
| Increases spinal strength and flexibility and tone of spinal muscles | |
| Revitalises spinal nerves by increasing circulation to spine | |
| Strengthens, compresses and opens lower, mid and upper spine | |
| Improves strength and balance Reduces abdominal fat and strengthens abdominal muscles | |
| Helps regulate ovaries and prostate gland | |
| Helps cure or relieve lumbago, rheumatism, arthritis and menstrual problems | |
| Improves digestion | |
| Helps correct bad posture | |
| Strengthens concentration and mental determination | |
| Develops internal balance and harmony | |
| Improves function of kidneys, liver and spleen | |
| Strengthens deltoids, trapezius, rhomboids, latissimus dorsi and triceps | |
| Relieves cervical spondylosis | |
| 20.) Supta-Vajrasana (Fixed Firm Pose) | |
| Benefits | |
| Helps conditions of sciatica, gout, varicose veins and rheumatism in the legs | |
| Slims and tones thighs, firms calf muscles and strengthens the abdomen | |
| Strengthens and improves flexibility of lower spine, knees and ankle joints | |
| Lubricates and increases circulation to joints | |
| Strengthens and lengthens abdominal muscles | |
| Creates a great stretch into hip joints and diaphragm | |
| Relieves lower back pain | |
| 21.) Ardha-Kurmasana (Half Tortoise Pose) | |
| Benefits | |
| A rejuvenation pose providing maximum relaxation | |
| Assists in relieving digestion problems and constipation | |
| Stretches lower part of the lungs, increases lung capacity | |
| Excellent for respiratory conditions | |
| Increases circulation to the brain | |
| Firms the abdomen and thighs | |
| Increases flexibility of hip joints | |
| Improves mobility of shoulder girdle and associated muscles (scapula, deltoids, triceps, latissimus dorsi) | |
| Relieves stress and migraines | |
| Helps with insomnia | |
| Increases flexibility in hips | |
| 22.) Ustrasana (Camel Pose) | |
| Benefits | |
| Compresses spine, relieving back problems | |
| Opens rib cage, lungs and digestive system | |
| Stimulates nervous system | |
| Great for lungs and many bronchial problems | |
| Strengthens back and shoulder muscles | |
| Improves flexion of neck | |
| Stretches throat | |
| Flushes fresh blood through kidneys | |
| Helps eliminate toxins | |
| 23.) Sasangasana (Rabbit Pose) | |
| Benefits | |
| Provides maximum longitudinal extension of the spine | |
| Stretches the spine to increase proper nutrition to the nervous system | |
| Improves the mobility and elasticity of the spine and back muscles | |
| Stimulates thyroid and parathyroid glands through compression, helps balance and regulate metabolism | |
| Balances hormones | |
| Improves flexibility of scapula and trapezius | |
| Improves digestion, glandular problems and helps improve conditions of the sinus, common cold and chronic tonsillitis | |
| Helps insomnia, depression | |
| 24.) Janushirasana with Paschimotthanasana (Head to Knee Pose) | |
| Benefits | |
| Head to knee pose helps balance blood sugar levels and the metabolism | |
| Improves flexibility of sciatic nerve and ankle, knee and hip joints | |
| Enhances kidney function | |
| The intense stretching pose increases circulation to liver, spleen and pancreas | |
| Stimulates thymus gland, digestion and immune system | |
| Increases flexibility of the trapezius, deltoid, erectus femoris and biceps muscles, sciatic nerve and last five vertebrae of the spine | |
| Stretches and strengthens pelvic girdle, hip joints, shoulder joints and spine | |
| Powerfully massages all the abdominal organs | |
| Stimulates and tones the digestive organs, increases peristalsis, relieves constipation and other problems | |
| Regulates function of the pancreas, assisting those with diabetes or hypoglycaemia | |
| Mobilises joints and increases elasticity in the lumbar spine | |
| Relieves compression of the spine and sciatica | |
| Strengthens and stretches the hamstrings | |
| Improves concentration and mental endurance | |
| 25.) Ardha-Matsyendrasana (Spine Twisting Pose) | |
| Benefits | |
| Compresses and stretches spine from the bottom to the top | |
| Increases hip and back flexibility | |
| Improves digestion | |
| Firms the buttocks, thighs and abdomen | |
| Improves elasticity, flexibility, circulation and nutrition to spinal nerves, vessels and tissues | |
| Increases synovial fluid of the joints | |
| Removes adhesions in the joints caused by rheumatism | |
| Tones the roots of the spinal nerves and sympathetic nervous system | |
| Detoxifying | |
| Opens bronchial muscles and rib cage | |
| Helps prevent slipped disc | |
| Relieves lower back pain | |
| Helps sciatica and arthritis of the knee | |
| Massages kidneys, liver, gall bladder, spleen and bowels | |
| 26.) Khapalbhati (Blowing in Firm Pose) | |
| Benefits | |
| Detoxifies and cleanses body by removing stale air and toxins from lungs | |
| Brings mental clarity | |
| Strengthens abdominal organs and wall | |
| Normalises bowels | |
| Energises body | |
| Improves oxygenation to the body | |
| Improves cardiovascular and respiratory systems | |
| Good for high blood pressure | |
