Standing Deep Breathing (Pranyama)
People with healthy lungs normally use only 10% of their lung capacity; by breathing deeply, you will learn to use 100%. Standing Deep Breathing helps to eliminate respiratory tract problems such as bronchitis, asthma and wheezing. It also stimulates blood circulation throughout the body and prepares the muscles for exercise. Standing Deep Breathing improves blood oxygenation and thus the health of the entire body.
Half Moon Pose (Ardha-Chandrasana)
The Half Moon Pose strengthens the abdominal muscles (abdominal oblique), the wide back muscles, the deltoid muscles and the trapezoid muscles. It strengthens the muscles in troubled parts of the waist, hips, abdomen, buttocks and thighs. Half Moon also increases the flexibility of the spine and stimulates the function of the kidneys, liver and pancreas. Half Moon helps poor digestion and constipation as well.
Awkward Pose (Utkatasana)
The Awkward Pose strengthens the lower limbs – thigh muscles, calves and hips – and improves the flexibility of the hip joints. The Awkward Pose also relieves rheumatism, arthritis and gout. It is an excellent remedy for problems with discs at the bottom of the lumbar spine or for lumbago.
Eagle Pose (Garurasana)
The Eagle Pose is the only posture that affects all 14 major joints of the body at once: the shoulder joints, shoulders, elbows, wrists, hips, knees and ankles (7 joints on each side of the body). Eagle also improves blood circulation to the reproductive system, genital organs and kidneys, which improves sexual vitality. The Eagle Pose perfectly strengthens parts of the lower body such as the hips and thigh muscles. For the upper parts of the body, Eagle strengthens the dorsal oblique muscle, the trapezium and the deltoid muscles.
Standing Head to Knee Pose (Dandayamana-Janushirasana)
The Standing Head to Knee Pose improves concentration, patience and determination. It strengthens the cardiovascular system (the heart and blood vessels) and improves memory (in this pose, the head lies even with the heart). It also strengthens the abdominal and thigh muscles and the nerves, increases flexibility in the pelvis and reinforces the tendons. The upper body is strengthened in the deltoid and trapezoidal muscles, the dorsal oblique muscle, the shoulder muscles and the biceps and triceps. Touching the forehead to the front knee stimulates the gall bladder, pancreas and spleen.
Standing Bow Pulling Pose (Dandayamana-Dhanurasana)
The Standing Bow Pose is the only posture during which the blood flows from one part of the body to another and back, thus perfectly improving blood circulation. In a standing position, this pose improves the body’s elasticity and increases lung capacity. It also strengthens the thigh muscles, arms, hips and buttocks, and increases the flexibility and strength of the lower spine. The Standing Bow Pulling Pose enhances patience, determination, focus and balance.
Balancing Stick Pose (Tuladandasana)
The Balancing Stick Pose improves self-control, balance and the physical and mental condition. The Balancing Stick Pose also stimulates blood circulation and the cardiovascular system, strengthens the heart muscle and increases lung capacity. This pose helps clear out deposits in the arteries, making it excellent for preventing potential heart disease. In addition, it releases tension in the spine and helps to prevent varicose veins. It is one of the best exercises for improving poor posture.
Standing Separate Leg Stretching Pose
The Standing Separate Leg Stretching Pose strengthens and stretches the sciatic nerve, and thereby eliminates associated problems (such as inflammation). It also assists the proper functioning of the intestines (large and small), stomach (by increasing the production of gastric juices), kidney and spleen, and helps constipation and obesity. The Pose strengthens and stretches the muscles of the thighs and calves and increases the flexibility of the ankles, hips, shoulders and crosses [what are crosses?]. With the chin forward, this posture increases blood circulation to the adrenal glands and leads to improved blood circulation to the brain.
Triangle Pose (Trikinasana)
The Triangle Pose completely strengthens the muscles throughout the body, as well as the joints, tendons and internal organs. Likewise, this pose revitalizes the nervous system, veins and tissues. This pose is done in the middle of the series when the body is already perfectly warmed up. It is the most important position for strengthening and stretching the hips and torso muscles (oblique abdominal and intercostal muscles). The stretching and rotation of the spine also strengthens the central nervous system and helps scoliosis. The Triangle Pose supports the immune system and stimulates blood circulation and kidney function. This position has a positive effect against anorexia, constipation, colic, high blood pressure, appendicitis, hip and back pain, spondylitis, menstrual disorders, obesity and pain in the shoulder joints. It is very beneficial for the cardiovascular system. The position of the triangle stretches the chest and helps the lungs and the heart muscle.
Standing Separate Leg Head to Knee
The Standing Separate Leg Head to Knee Pose strengthens the abdominal muscles, waist, hips, buttocks and thighs. This pose compresses and massages the thyroid gland, which helps regulate metabolism and the immune system. It works well with the pancreas and kidneys (compression of the pancreas, kidney stretching), which is excellent for the digestive system, the endocrine system (glands of internal secretion) and overall metabolism. It also acts on the pituitary gland, which again is good for metabolism. This position has a positive effect against depression, memory loss, obesity, diabetes and thyroid gland enlargement, and maintains proper blood sugar levels.
Tree Pose (Tadasana)
The Tree Pose improves posture, balance and concentration and increases flexibility of the ankles, knees and hips. This pose strengthens intercostal muscle pain [strengthens pain?] and relieves tension. It also helps arthritis (inflammation of the joints), rheumatism (painful joints), blood circulation disorders and lower limb weakness.
Toe Stand Pose (Padangustasana)
The Toe Stand Pose reinforces a positive influence on rheumatic diseases and other problems in the knees, the ankles and throughout the legs. It also increases the flexibility and range of knee and hip joints. This pose helps heal and works to prevent haemorrhoids. It also tones the abdominal muscles and develops psychological and mental strength, especially patience.
Dead Body Pose (Savasana)
The Dead Body Pose regulates blood circulation and breathing. During this pose we store in our memory all of the physical and biochemical changes resulting from the series of positions which were carried out previously. This position also teaches complete relaxation and reduces stress and fatigue.
Wind-Removing Pose (Pavanamuktasana)
The Wind-Removing Pose helps eliminate problems with flatulence. Pulling up the right leg creates an upward pressure on the colon; pulling up the left leg compresses the descending colon. Pulling up both legs massages the transverse colon and compresses the entire digestive system. In addition, this position strengthens the arm, improves flexibility and removes hip and spine pain.
Sit up reinforces and strengthens the abdominal muscles, increases flexibility of the spine and provides the body with energy. It also stretches the hamstring muscle and helps abdominal organs by stimulating digestion.
Cobra Pose (Bhujangasana)
The Cobra Pose strengthens the spine and increases flexibility. The Cobra Pose helps prevent lower back pain and helps treat lumbar lumbago and arthritis of the spine. It improves lordosis and scoliosis and pain associated with releasing the discs in the lower spine. It has a positive impact on problems during menstruation (irregularity, cramps, and back pain). It works beneficially on the digestive system, treats loss of appetite, helps correct posture, improves the functioning of the liver and pancreas and lowers high blood pressure. It also strengthens the deltoid muscle, trapezium muscles and triceps.
Locust Pose (Salabhasana)
The Locust Pose helps treat problems with the spine by compressing the cervical, thoracic and lumbar spine. This pose helps treat problems with discs in the upper back and corrects kyphosis and scoliosis. It addresses diseases such as gout and problems with the sciatic nerve. It also treats the so-called tennis elbow and is excellent for firming the buttocks and the hip muscles. It can help inflammation of varicose veins and also lowers blood pressure.
Full Locust Pose (Poorna-Salabhasana)
The Full Locust Pose strengthens the central region of the spine and helps scoliosis, kyphosis and spondylosis (a disease of the intervertebral discs). This pose also opens the chest, increases the elasticity of the lungs and helps to lower blood pressure.
Bow Pose (Dhanurasana)
The Bow Pose opens the rib cage, allowing the full expansion of the lungs, and increases lung capacity. The elongation of the spine improves blood circulation and revitalizes all of the nerves throughout. This pose strengthens the spine along its length and helps back problems (there is a pressing and stretching the back of the spine). This posture also helps digestive problems, constipation, bronchitis and diabetes. Additionally, it improves the function of the large and small intestines, liver, kidneys and pancreas. This pose stretches and strengthens the abdominal wall, and strengthens the arms, thighs and hips.
Fixed Firm Pose (Supta-Vajrasana)
The Fixed Firm Pose strengthens and improves the flexibility of the lower spine, hips, knees and ankles. It increases blood circulation in the legs and reduces sciatic nerve pain and pain in the lower back. This pose has a positive effect against rheumatism and varicose veins. It also strengthens the lower back muscles and helps to prevent the formation of hernias. It is beneficial for the pancreas, which acts as a filter for the lymphatic system and which also helps the liver and immune system.
Half Tortoise Pose (Ardha-Kurmasana)
The Half Tortoise Pose provides maximum relaxation to the entire body and psyche. It stretches the lower part of the lungs, which helps asthma. It helps indigestion, flatulence, constipation, stomach ulcers and other intestinal problems. This pose increases cerebral blood flow and strengthens the abdominal muscles. It also increases flexibility of the hips, shoulder blades, deltoid, trapezoid and broad back muscles. Half Tortoise is also an excellent position for stiff neck and shoulders and helps prevent back pain. It sends oxygenated blood to the brain, thereby improving memory and clearing the mind, and it regulates blood pressure and the sleep cycle.
Camel Pose (Ustrasana)
The Camel Pose allows maximum compression of the posterior part of the spine while stretching the front of the spine, which stimulates the nervous system. It also improves the flexibility of the neck and cervical spine, helps headaches and problems with the spine, especially deformities of kyfoscoliosis. By stretching the abdominal area, this position helps constipation. It also stretches the oesophagus, thyroid and parathyroid glands. Like the Bow Pose, the Camel Pose opens up narrow chests, giving more space for the lungs. The Camel Pose also strengthens and shapes the tummy and waist.
Rabbit Pose (Sasangasana)
The Rabbit Pose creates exactly the opposite effect from the Camel posture. Straining the spinal nervous system helps to attain the necessary nutrition in the form of blood and oxygen. It also maintains the mobility and elasticity of the spine and back muscles. The Rabbit Pose improves digestion and helps cure colds and chronic tonsillitis. It affects the thyroid and parathyroid glands. This pose also improves the flexibility of the shoulder blades and trapezius muscles, and relieves tension in the neck, shoulders and back. It helps insomnia, diabetes and depression.
Head to Knee Pose with Stretching Pose
(Janushirasana and Paschimotthanasana)
The Head to Knee Pose balances blood sugar levels and improves flexibility in the sciatic nerve, ankles, knees, hips and wrists. It improves digestion, kidney function and strengthens the solar plexus. Holding this position helps chronic digestive problems by increasing blood circulation in the bowels; blood also flows into the internal organs (liver, spleen, pancreas, thyroid, thymus and intestines). This pose increases flexibility of the deltoid and trapezoid muscles, biceps, sciatic nerve and hips. The combination of both positions is excellent for the immune and lymphatic systems and helps arthritis.
Spine Twisting Pose (Ardha-Matsyendrasana)
The Spine-Twisting Pose increases the blood circulation of the spinal nerves, veins and tissues. It increases the flexibility of the entire spine and also increases the range of the hip joints. It relieves pain from the lower spine and helps to prevent “fired” discs, rheumatism of the spine, lumbar lumbago, kyphosis, scoliosis, neck pain (cervical spondylosis) and arthritis. It also calms the nervous system and removes toxins from the spine. It improves digestion, relieves flatulence in the intestines and strengthens the abdominal, thigh and gluteal muscles.
Blowing in Firm Pose (Ardha-Matsyendrasana)
This last breathing exercise strengthens all of the abdominal muscles completely and improves blood circulation in the internal organs. It stimulates the digestive system, filters toxins from the body and removes carbon dioxide from the lungs. The body cools down at the end of this exercise.