2. Half Moon Pose ~ Ardha-Chandrasana and Pada-Hastasana
Stretches whole skeletal and circulatory system, opens shoulder joints, relieves lower back pain, reduces abdominal fat, exercises colon, pancreas, kidneys, stimulates pituitary gland.
3. Awkward Pose ~ Utkatasana
Improves overall body strength, opens pelvis, relieves menstrual cramping, shapes lower body muscles,cuts fat pocket under butt, aligns skeletal system, good for digestion, relieves joint pain, helps arthritis of the knees, improves flexibility in toes and ankles, relieves sciatica, works liver, intestines and pancreas.
4. Eagle Pose ~ Garurasana
More joint work (major joints), stretches central nervous system, helps to clear lymphatic glands, strengthens lower extremities, helps joint mobility at hip girdle, improves balance, good if you have varicose veins.
5. Standing Head to Knee ~ Dandayamana-Janushirasana
Good for mental strength, improves concentration, strengthens mind/body connection, uses all major muscle groups, improves circulation and flexibility, strengthens back muscles, improves pancreatic function.
6. Standing Bow Pulling Pose-Dandayamana Danushirasana
Excellent for cardiovascular system, Increases circulation to the heart, opens the diaphragm, good for frozen shoulders, improves elasticity of the spine,actives digestive system, eliminates abdominal fat, helps prostate problems, good for fertility.
7. Balancing Stick Pose-Tadasana
Excellent for cardiovascular system, increases blood flow in the body and arteries of the heart, clears blocked arteries, helps prevents future cardiac problems, relieves stress from spine, great for emotional problems, good for varicose veins, builds strength in lower extremities, exercises pancreas, liver, spleen, & nervous system.
8. Standing Separate Leg Stretching Pose ~
Dandayamana Bibhaktapada Paschimotthanasana
Increases circulation to the brain, helps relieve depression, increases circulation to the brain and adrenal glands, helps relieve constipation, good for diabetes and hyperacidity.
10. Triangle- Trikanasana
Works all muscle systems at once, improves cardiovascular system, good for kidneys, thyroid and adrenals, good for frozen shoulder, helps with chemical imbalance, increases space in chest for heart and lungs, helps
anorexia, constipation, blood pressure and menstrual disorders.
11. Standing Separate Leg Stretching-forehead to knee-Dandayamana Bibhaktapada Janushirasana
Helps depression and loss of memory, helps to reduce abdominal obesity, helps diabetics by balancing blood sugar, massages and compresses thyroid, parathyroid, endocrine, digestive system and other abdominal organs.
12. Tree Pose-Tadasana
Corrects bad posture, helps create hip and knee mobility, balances coccyx, tightens gluteal muscles, helps with balance, releases tension.
13. Toe Stand-Padagustasana
Creates balance in body and mind, strengthens stomach muscles, strengthens weak joints, good for arthritis in the knees and legs.
14. Dead Body Pose ~ Savasana
Relaxes body and mind, relieves stress and tension, energizes body.
15. Wind Removing Pose-Pavanamuktasana
Helps relieve constipation, flatulence and hyperacidity, helps relieve low back pain, tones abdominal wall,
normalizes HCL levels, opens up hip flexors.
16. Sit-Up
Strengthens abdominal muscles, energizes body, blows out toxins from the lungs, realigns spine.
Spine strengthening series.
17. Cobra Pose ~ Bhujangasana
18. Locust ~ Salabhasana
19. Full Locust ~ Poorna- Salabhasana
20. Bow Pose ~ Dhanurasana
Compresses and opens spine, strengthens lower, mid and upper spine, creates more elasticity in whole spine,
increases tone of muscle fibers in back, accelerates circulation of spinovial fluid, relieves cervical spondylosis
21. Fixed Firm Pose ~ Supta- Vajrasana
Greases joints (by putting pressure on joints against body), forms abdominal muscles, stretches hips, & diaphragm, relieves lower back pain, slims thighs, helps sciatica, rheumatism, gout, diabetes and varicose veins
22. Half Tortoise Pose ~ Ardha Kurmasana
Relieves stress, migraines, stomach discomfort, digestion problems and constipation, sends blood from lower
body up into the brain, stretches spine, increases circulation to heart, helps relieve insomnia, stretches lower lungs- good for asthma, increases flexibility in hips.
23. Camel Pose ~ Ustrasana
Compresses spine-cures back problems, opens rib cage, heart, lungs and digestive system, stimulates nervous system, great for lungs and any problem in the bronchial plexus, strengthens back and shoulder muscles,
improves flexion of neck, stretches throat, sends fresh blood to the kidneys, eliminates toxins.
24. Rabbit Pose ~ Sasangasana
Helps relieve insomnia, depression, colds, sinus, tonsillitis, laryngitis, allergies and glandular defects, compresses and massages thyroid and metabolic system, balances hormones, improves flexibility of scapula,
stimulates nerves behind eyes.
25. Head to Knee stretching Pose ~
Janushirasana and Paschimotthanasana
Stimulates thymus, digestion and immune system, improves flexibility of sciatica and ankle joint,
stretches and strengthens pelvic girdle, hip joints, shoulder muscles and spine, increases circulation to liver, spleen and pancreas.
26. Spine Twisting Pose ~ Ardha-Matsyendrasana
Compresses and stretches spine improving elasticity and flexibility, detoxifying, opens bronchial muscles and rib cage, good for abdominal muscles, prevents slipped discs, increases circulation to spinal nerves, veins and tissues, relieves back pain and deformity in lumbar region of spine, helps arthritis of knee and sciatica,
massages kidneys, liver, gall bladder, spleen and pancreas.
Blowing in Firm Pose ~ Kapalbhati in Vajrasana
Detoxifying- cleansing life force, brings mental clarity, forms abdominal muscles, normalizes bowels, energizes body, improves oxygenation to body, increases circulation, good for heart, high blood pressure and respiration.
