Postures & Benefits


Standing Deep Breathing

Pranayama Series

Great for the lungs, lung capacity and lung efficiency.
Good for mental relaxation, sleep disorders, high blood pressure, stress/irritability.
Brings fresh oxygenated blood to every cell of the body.


Half Moon Pose With Hands To Feet Pose

Ardha Chandrasana with Pada-Hastasana

Helps to release the spine relieving back pain.
Improves strength in the abdominal muscles while improving the flexibility in the spine.
Firms and trims the waistline, hips, abdomen, buttocks and thighs.
Opens up the shoulder joints, good for frozen shoulders.


Awkward Pose


Strengthens and firms all muscles of the legs and improves hip flexibility.
Firms the upper arms. Increases blood circulation in the knees and ankle joints.
Helps to relieves sciatica, arthritis.


Eagle Pose


Working all 14 major joints in the body by creating pressure in the joints then releasing, allowing fresh blood supply to flow.
Helps develop balance, control and concentration.
Great for circulation and the central nervous system, immune sytsem and reproductive system.


Standing Head to Knee Pose

Dandayamana – JanuShirasana

Develops concentration, patience, and determination.
Strengthens abdominal and thigh muscles.
Improves flexibility of sciatic nerves, and strengthens the tendons, biceps of the thigh muscles, and hamstrings in the legs.


Standing Bow Pulling Pose

Dandayamana – Dhanurasana

Increases concentration, determination and patience.
Increases circulation to the heart and lungs.
Improves elasticity of the spine and helps to balance out body energies.
Regulates menstrual cycle.
Helps with lower back pain.


Balancing Stick Pose


Firms hips, buttocks, and upper thighs.
Improves the flexibility, strength and muscle tone of shoulders, upper arms, spine and hip joints.
Improves circulation, strengthens the heart muscle, and stretches the capacity of the lungs.
Clears blockage of the arteries for prevention of cardiac problems.


Standing Separate Leg Stretching Pose

Dandayamana – Bibhaktapada – Paschimottanasana

Helps relieve depression and loss of memory.
Increases circulation to the brain and adrenal glands.
Opens the hamstrings and lengthens the spine.
Relieves constipation.


Triangle Pose


Helps relieve depression and loss of memory.
Increases circulation to the brain and adrenal glands.
Opens the hamstrings and lengthens the spine.
Relieves constipation.


Standing Separate Leg Head to Knee Pose

Dandayamana – Bibhaktapada – Janushirasana

Helps maintain blood sugar levels.
Causes compression of the pancreas and kidney which acts as a cleanse.
Marriage between pineal and thyroid glands.
Muscular, skeletal, endocrine, digestive and reproductive systems all benefit.
This posture is helpful with depression and anxiety.
Also beneficial for colds, sinus problems, and migraines.


Tree Pose


Facilitates hip and knee mobility.
Excellent for posture and balance.
Aids in rheumatism and circulatory disorders.


Toe Stand Pose


Challenges your mental concentration and helps to create balance within body and mind.
Strengthens stomach muscles and helps to avoid gout, arthritis of the knee and legs.
Strengthens weak joints.


Dead Body Pose


Returns cardiovascular circulation to normal.
Slows heart rate, reduces blood pressure.
Teaches complete relaxation and stillness.


Wind Removing Pose


Massages the colon and can help to prevent constipation and irritable bowel syndrome.
Helps to normalize production of stomach acid.
Stimulates the liver, intestines and spleen.
Improves flexibility of the hip joints and relieves lower back pain.


Sit Up

Sit up

Strengthens and tightens the abdomen.
Open mouth exhalation stimulates diaphragm and eliminates toxins from lungs.


Cobra Pose


Concentrating on strengthening the lower 1/3 of the spine.
Helping in the prevention of osteoporosis.
Cervical, thoracic, lumbar, sacrum, coccyx.


Locust Pose


Strengthening and lengthening the upper 1/3 of the spine.
Isometric pressure promotes muscle power in to and all over the spine.
Balance strength to both sides of the body.


Full Locust Pose

Poorna – Salabhasana

Working the middle 1/3 of the spine.
Helpful with hight blood pressure and back extension.


Bow Pose


Works entire spine, helps with back pain and scoliosis.
Holds vertebrae in position.
Strengthens quads and inner thing muscles.
Opens shoulders, neck and throat centers.


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, varicose veins.
Helpful in the prevention of hernia.


Half Tortoise Pose

Ardha – Kurmasana

Stretches and lengthens shoulder and lat muscles.
Lengthens entire spine.
Provides maximum relaxation.
Cures indigestion, constipation, and insomnia.
Good for emphysema, asthma, and other respiratory ailments.
Increases blood flow to the brain bringing mental clarity, enhancing memory.


Camel Pose


Opens the chest.
Strengthens muscles of the back & shoulders.
Improves flexibility of the neck and spine.
Produces maximum compression of the spine.
The entire nervous system is stimulated.
Because the heart chakra is opened often an emotional release happens in this pose.


Rabbit Pose


Counter posture to the camel.
Stretches and lengthens the lower spine.
Helps maintain mobility and elasticity of the spine and back muscles.
Nurtures the nervous system by allowing blood to flow to the brain.


Head to Knee Pose with Stretching Pose

Janushirasana with Paschimottanasana

Circulation of blood to legs & brain.
Increased flexibility of the spine and ham strings.
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.
This pose improves flexibility of the sciatic nerves, ankles, knees and hip joints.
Improves digestion, enhances the proper functioning of the kidneys, and expands the solar plexus.


Spine Twisting Pose

Ardha – Matsyendrasana

Twists the spine from bottom to top helping to prevent slipped discs, scoliosis, arthritis, rheumatism.
Increases circulation and nutrition to the spinal nerves, veins and tissues.
Relieves lethargy, depression and releases tension.
Helps cure vertigo and dizziness.


Blowing In Firm


Improves oxygenation to the body.
Rids the body of toxins energizing and revitalizing the body.
Helps bring mental clarity and alertness.
Great for the lungs