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| 1.
Pranayama |
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| Standing deep breathing |
| Benefits |
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Good for lungs and respiratory system |
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Helps with mental relaxation |
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Helps high blood pressure |
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Relieves irritability |
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Good for detoxification |
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Exercises nervous, respiratory and circulatory
systems |
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| 2.
Ardha Chandrasana with Pada Hastasana |
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| Half moon pose with hands
to feet pose |
| Benefits |
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Works into the whole skeletal and circulatory
systems |
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Opens shoulder joints |
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Good for frozen shoulder |
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Reduces or eliminates pain in the lower back |
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Good for abdominal obesity |
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Improves and strengthens every muscle in the
central part of the body Increase the flexibility of
the spine |
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Tones the spinal nerves and abdominal organs
inproving the working of the bowels |
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Increases flexibility and strength of rectus
abdominis, gluteus maximus, oblique, deltoid and trapezius
muscles |
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Helps with sciatic problems |
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Alleviates anxiety and reduces mental stress |
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Stimulates pituitary gland |
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Exercises colon, pancreas, kidneys, muscular,
skeletal, respiratory and glandular systems |
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Firms and trims waistline, hips, abdomen, buttocks
and thighs |
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| 3.
Utkatasana |
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| Awkward pose (in three parts) |
| Benefits |
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Improves overall body strength |
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Opens pelvis |
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Strengthens and tones leg muscles |
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Relieves menstrual cramping |
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Reduces fat pocket under buttocks |
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Aligns skeletal system |
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Good for arthritis conditions |
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Good for digestion |
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Relieves joint pain |
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Relieves sciatica |
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Improves flexibility in toes and ankles |
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Exercises liver, intestines, and pancreas |
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| 4.
Garurasana |
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Eagle pose
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| Benefits |
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Works into twelve major joints of the body |
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Good for central nervous system |
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Facilitates lymphatic function, improving immune
system |
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Improves mobility of hip joint |
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Improves balance |
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Strengthens legs |
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Good for varicose veins |
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| 5.
Dandayamana Janushirasana |
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Standing head to knee pose
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| Benefits |
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Builds mental strength |
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Improves concentration |
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Unifies mind and body |
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Uses all major muscle groups |
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Exercises digestive and reproductive organs |
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Good for diabetes |
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Strengthens back muscles |
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| 6.
Dandayamana Dhanurasana |
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| Standing bow pulling pose |
| Benefits |
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Stimulates cardiovascular system |
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Increases circulation to heart and lungs |
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Opens diaphragm |
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Opens shoulder joint |
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Helps frozen shoulder conditions |
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Improves spine elasticity |
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Improves strength and balance |
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Reduces abdominal fat |
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Helps regulate ovaries and prostate gland |
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| 7.
Tulandandasana |
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| Balancing stick pose |
| Benefits |
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Increases cardiovascular circulation, especially
to heart blood vessels |
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May help clear blocked arteries |
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May help prevent future cardiac problems |
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Creates a total spine stretch Relieves stress
from spine |
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Good for varicose veins |
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Builds strength in legs |
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Exercises pancreas, spleen, liver, nervous and
circulatory system |
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| 8.
Dandayamana Bibhaktapada Paschimottanasana |
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| Standing separate leg stretching
pose |
| Benefits |
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Increases circulation to the brain and adrenal
glands |
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Centres nervous system |
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May be good for depression |
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Good for constipation |
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Helps reduce abdominal obesity |
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Helps with diabetes and hyperacidity |
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Releases lower back |
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Exercises muscular, adrenal and reproductive
systems |
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| 9.
Trikanasana |
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| Triangle pose |
| Benefits |
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An excellent cardiovascular workout |
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Intensely stretches each side of the body |
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Opens and increases flexibility of hip joints |
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Reduces saddle bags |
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Good for kidneys, thyroid and adrenal glands |
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Opens shoulder joint, good for frozen shoulder |
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Strengthen and tones legs and buttocks |
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Helps regulate hormone levels |
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Works all muscular groups simultaneously |
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Helps conditions of constipation, colitis, low
blood pressure, appendicitis, spondylitis, menstrual
disorders |
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| 10.
Dandayamana Bibhaktapada Janushirasana |
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| Standing separate leg head
to knee pose |
| Benefits |
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May be good for depression and memory loss |
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Reduces abdominal obesity |
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Good for diabetic conditions |
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Balances blood sugar levels |
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Assists in regulating pancreas and kidneys |
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Works endocrine, digestive and reproductive systems
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| 11.
Tadasana |
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| Tree pose |
| Benefits |
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Assists in correcting bad posture |
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Increases hip and knee flexibility and mobility |
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Stretches spine |
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Releases abdominal tension |
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Relieves lower back pain |
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Tightens gluteal muscles |
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Good for circulatory problems, arthritis and
rheumatism |
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| 12.
Padangustasana |
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| Toe stand |
| Benefits |
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Creates balance and focus in body and mind |
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Strengthens stomach muscles |
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Strengthens joints (hips, knees, ankles and toes) |
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Helps relieve arthritis in all leg joints including
hips |
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| 13.
Savasana |
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| Corpse pose |
| Benefits |
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Returns cardiovascular circulation to normal |
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Slows heart rate, reduces blood pressure |
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Teaches complete relaxation |
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Stills and focuses the mind |
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| 14.
Pavanamuktasana |
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| Wind removing pose |
| Benefits |
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Massages ascending, descending and transverse
colon |
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Regulates and normalises hydrochloric acid levels
in stomach |
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Improves and may cure conditions of constipation,
flatulence and hyperacidity |
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Relieves lower back pain |
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Improves flexibility of the hip joints |
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Firms and tones muscles of the abdominal wall,
thighs and hips |
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Increases peristalsis in the gut |
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| 15.
Sit-up |
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| Sit-up |
| Benefits |
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Strengthens and tightens the abdomen |
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Open mouth exhalation stimulates diaphragm and
eliminates toxins from lungs |
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16. Bhujangasana
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| Cobra pose |
| Benefits |
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The arching of the spine increases flexibility
and strength |
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Rejuvenates spinal nerves enriching them with
a rich blood supply |
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Improves flexibility and tone of spinal muscles,
massages, works and tones back muscles |
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Helps relieve and prevent lower backache |
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Helps cure or relieve lumbago, rheumatism, arthritis
and menstrual problems |
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Helps cure loss of appetite |
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Stretches the thoracic region and expands the
rib cage bringing relief from asthma |
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Gentle pressure on the abdomen massages all organs
and improves their function |
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Strengthens deltoids, trapezius and triceps |
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Compresses and opens spine |
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Relieves cervical spondylosis |
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Improves concentration |
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Helps to relieve many utero-ovarine and menstrual
problems |
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17. Salabhasana
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| Locust pose |
| Benefits |
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Same benefits as Cobra pose and even more effective
in helping conditions of slipped disc and sciatica |
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Firms buttocks and hips |
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Increases spinal strength, flexibility and circulation |
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Improves flexibility and tone of spinal muscles |
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Helps relieve and prevent backache |
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Helps cure or relieve lumbago, rheumatism, arthritis
and menstrual problems |
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Helps cure loss of appetite |
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Improves sluggish digestion |
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Increases abdominal pressure and regulates intestinal
function |
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Strengthens the abdominal wall |
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Helps correct bad posture |
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Improves function of liver and spleen |
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Strengthens shoulder, arm and back muscles |
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Compresses and opens spine |
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Relieves cervical spondylosis and back pain |
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Encourages concentration and perseverance |
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18. Poorna Salabhasana
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| Full locust pose |
| Benefits |
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Firms muscles of the abdomen, upper arms, hips
and thighs |
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Increases spinal strength and flexibility |
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Improves flexibility and tone of spinal muscles |
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Helps relieve and prevent lower backache |
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Helps cure or relieve lumbago, rheumatism, arthritis
and menstrual problems Helps cure loss of appetite |
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Helps correct bad posture |
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Improves function of liver and spleen |
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Strengthens deltoids, trapezius and triceps |
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Compresses and opens spine |
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Relieves cervical spondylosis |
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19. Dhanurasana
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Floor bow pose
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| Benefits |
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Increases circulation to heart and lungs, improves oxygen
intake |
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Opens diaphragm and expands the chest region - improves
respiratory conditions |
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Opens shoulder joint and helps frozen shoulder conditions |
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Increases spinal strength and flexibility and tone of
spinal muscles |
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Revitalises spinal nerves by increasing circulation
to spine |
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Strengthens, compresses and opens lower, mid and upper
spine |
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Improves strength and balance Reduces abdominal fat
and strengthens abdominal muscles |
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Helps regulate ovaries and prostate gland |
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Helps cure or relieve lumbago, rheumatism, arthritis
and menstrual problems |
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Improves digestion |
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Helps correct bad posture |
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Strengthens concentration and mental determination |
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Develops internal balance and harmony |
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Improves function of kidneys, liver and spleen |
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Strengthens deltoids, trapezius, rhomboids, latissimus
dorsi and triceps |
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Relieves cervical spondylosis |
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20. Supta Vajrasana
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| Fixed firm pose |
| Benefits |
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Helps conditions of sciatica, gout, varicose veins and
rheumatism in the legs |
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Slims and tones thighs, firms calf muscles and strengthens
the abdomen |
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Strengthens and improves flexibility of lower spine,
knees and ankle joints |
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Lubricates and increases circulation to joints |
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