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
Locust Pose - ​Salabhasana
  • 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.
Sit up
  • Strengthens abdomen
  • Increases spine flexibility
Balancing Stick Pose - Tuladandasana
  • 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
Standing Bow Pose - Dandayamana - Dhanurasana
  • Increases circulation to heart and lungs
  • Improves elasticity of your spine, diaphram and shoulders
  • Activates digestive system
  • Improves balance and focus
Cobra Pose - ​Bhujangasana
  • 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.
Separate Leg Stretching - ​Dandayamana Bibhaktapada Paschimotthanasana
  • Good for depression, memory loss, constipation, abdominal obesity
  • Increases circulation to adrenal glands and brain
  • Strengthens diaphragm
  • Releases tension in lower back muscles
Eagle Pose - Garurasana
  • 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
Wind Removing Pose - ​Pavanamuktasana
  • Helps to prevent flatulence and chronic abdominal discomforts
  • Improves flexibility of hip joints
  • tones abdomen, thighs and hips
Standing Separate Leg Head to Knee - ​Dandayamana Bibhaktapada Janushirasana
  • Improves spinal flexibility
  • Improves blood circulation to legs and brain
  • Trims up stomach, buttocks, hips and thighs
Standing Head to Knee - Dandayamana - Janushirasana
  • Helps concentration, determination and patience
  • Good for cardiovascular system
  • Tones and tightens abdominal and thigh muscles
  • Improves flexibility of sciatic nerves
Bow Pose - ​Dhanurasana
  • Good for anorexia, bronchitis, constipation, diabetes, lower back pain, obstructive lung disease, scoliosis and kyphosis
  • Strengthens whole spine
Triangle Pose - ​Trikanasana
  • Compresses kidneys
  • Alleviates 'saddlebags'
  • Changes chemical imbalances in body
  • Helps cardiovascular balance
  • Benefits whole body, muscles, nerves and tissues
Half moon/hands to feet - Ardha-Chandrasana with pada-Hasthasana
  • Gives energy and vitality
  • Heats the body
  • Trims stomach, buttocks, hips and thighs
  • Improves felibility of spine
  • Improves blood circulation from head to toes
Dead Body Pose - ​Savasana
  • Returns blood circulation to normal
  • Teaches complete relaxation
Toe Stand - ​Padangustasana
  • Helps with arthritis, rheumatism, and circulatory disorders
  • Strengthens stomach and leg muscles
  • Good for abdominal tension and balance
  • Creates total body traction
Awkward Pose - Utkatasana
  • 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
Full Locust Pose - ​Poorna - Salabhasana
  • Good for lumbago, scoliosis, kyphosis, spondylosis, varicose veins
  • Helps low blood pressure
  • Strengthens spine with emphasis on middle spine.