Spine Twisting - ​Ardha matsyendrasana

• Improves flexibility of spine and hip joints
• Relieves back pain, helps prevent slipped discs
• Good for lumbago, rheumatism, kyphosis, scoliosis, cervical spondylosis and artritis
• Increases circulation to the spinal nerves, veins and tissues
• Calms the nervous system

Blowing in Firm Pose - ​Kapalbhati in Vajrasana

• Increases circulation, aids digestion
• Strengthens all abdominal organs including diaphragm 
• Trims waistline
• Helps rid lungs of metabolic waste

Camel Pose - ​Ustrasana

• Excellent for good postural alignment
• Creates maximum compression of spine which stimulates nervous system
• Improves flexibility of neck and spine
• Relieves backache, helps kypho-scolitic deformities and cervical spondylosis

• Good for gout, back pan, lumbago, sciatica, scoliosis, kyphosis, slipped discs, spondylosis, varicose veins and tennis elbow
• Helps blood pressure
• Strengthens spine with emphasis on upper spine.

• Strengthens abdomen
• Increases spine flexibility

• Increases blood circulation over entire body
• All arteries in the heart benefit from increased blood flow
• Helps prevent future cardiac problems
• Total spine stretching, relieves stress from the spine
• Builds strength in lower extremities and works all muscles of the spine

• Increases circulation to heart and lungs
• Improves elasticity of your spine, diaphram and shoulders
• Activates digestive system
• Improves balance and focus

• Good for digestion, kyphosis, scoliosis, lower back pain
• Helps blood pressure and menstrual disorders
• Aids with spondylo-arthritis of lumbar spine and strengthens spine with emphasis on lower spine.

• Good for depression, memory loss, constipation, abdominal obesity
• Increases circulation to adrenal glands and brain
• Strengthens diaphragm
• Releases tension in lower back muscles

• Flushes out kidneys
• Brings blood to sexual organs
• Improves sexual vitality
• Improves flexibility of 12 major joints in the body

Head to Knee with Stretching Pose -

Janushirasana Paschimotthanasana

• Improves flexibility of sciatic nerve and joints of ankles, knees, hips, shoulders,elbows and wrists
• Increases flexibility of last 5 vertebrae of spine
• Excellent for immune and lymphatic systems
• Increases circulation to liver, spleen ,pancreas, thyroid, thymus and intestines
• Helps with allergies and arthritis

Half Tortoise Pose - ​Ardha Kurmasana

• Increases flexibility of hip joints and muscles of shoulder joints
• Good for gout, indigestion, flatulence, constipation, IBS, anorexia, diabetes and lumbago
• Stretches lower part of lungs and aids asthma
• Relieves neck and shoulder tension, lower back pain and firms abdomen and thighs
• Increases blood flow to brain
• Good for memory and improves mental clarity

• Helps to prevent flatulence and chronic abdominal discomforts
• Improves flexibility of hip joints
• tones abdomen, thighs and hips

• Improves spinal flexibility
• Improves blood circulation to legs and brain
• Trims up stomach, buttocks, hips and thighs

• Helps concentration, determination and patience
• Good for cardiovascular system
• Tones and tightens abdominal and thigh muscles
• Improves flexibility of sciatic nerves

• Good for anorexia, bronchitis, constipation, diabetes, lower back pain, obstructive lung disease, scoliosis and kyphosis
• Strengthens whole spine

• Compresses kidneys
• Alleviates 'saddlebags'
• Changes chemical imbalances in body
• Helps cardiovascular balance
• Benefits whole body, muscles, nerves and tissues

• Gives energy and vitality
• Heats the body
• Trims stomach, buttocks, hips and thighs
• Improves felibility of spine
• Improves blood circulation from head to toes

• Returns blood circulation to normal
• Teaches complete relaxation

• Helps with arthritis, rheumatism, and circulatory disorders
• Strengthens stomach and leg muscles
• Good for abdominal tension and balance
• Creates total body traction

• Tones arms and legs and trims body
• Heats and energizes body
• Relieves joint and muscular pain
• Increase circulation to knees and ankles
• Helps with arthritis and gout

Fixed Firm Pose - ​Supta Vajrasana

• Increases circulation to lower limbs
• Strengthens flexibility of lower spine, hips,knees and ankle joints
• Helps with lower back pain, sciatica, gout, rheumatism and varicose veins
• Helps prevent risk of hernias
• Strengthens psoas muscles

Tree Pose - ​Tadasana

• Improves balance and posture
• Increases hip and knee mobility
• Relieves lower back inflammation and abdominal tension​

Standing Deep Breathing - Pranayama

• Good for lungs and repiratory system
  
• Helps lungs reach their max expansion capacity
• Helps asthma, shortness of breath and nerves
• Increases circulation to the body

Rabbit Pose - ​Sasangasana

• Maximum extension of spine, increasing mobility and elasticity of spine and ​back muscles
• Helps depression, headaches, insomnia, diabetes and respiratory illnesses

• Good for lumbago, scoliosis, kyphosis, spondylosis, varicose veins
• Helps low blood pressure
• Strengthens spine with emphasis on middle spine.