26 POSTURES + 2 BREATHING EXERCISES = A HEALTHIER YOU

Standing deep breathing (Pranayama)

Good for lungs and respiratory system
Helps with mental relaxation
Helps high blood pressure
Good for detoxification
Exercises nervous, respiratory and circulatory systems

Half moon pose with hands to feet pose (Ardha Chandrasana with Pada Hastasana)

Works into the whole skeletal and circulatory systems
Opens shoulder joints
Good for frozen shoulder
Reduces or eliminates pain in the lower back
Improves and strengthens every muscle in the central part of the body
Increases the flexibility of the spine
Tones the spinal nerves and abdominal organs inproving the working of the bowels
Increases flexibility and strength of rectus abdominis, gluteus maximus, oblique, deltoid and trapezius muscles
Helps with sciatic problems
Alleviates anxiety and reduces mental stress
Stimulates pituitary gland
Exercises colon, pancreas, kidneys, muscular, skeletal, respiratory and glandular systems
Firms and trims waistline, hips, abdomen, buttocks and thighs

Awkward pose – in three parts (Utkatasana)

Improves overall body strength
Opens pelvis
Strengthens and tones leg muscles
Relieves menstrual cramping
Aligns skeletal system
Good for arthritis conditions
Good for digestion
Relieves joint pain
Relieves sciatica
Improves flexibility in toes and ankles
Exercises liver, intestines, and pancreas

Eagle pose – (Garudasana)

Works into 14 major joints of the body
Good for central nervous system
Facilitates lymphatic function, improving immune system
Improves mobility of hip joint
Improves balance
Strengthens legs
Good for varicose veins

Standing Head to Knee pose – (Dandayamana Janushirasana)

Builds mental strength
Improves concentration
Unifies mind and body
Uses all major muscle groups
Exercises digestive and reproductive organs
Help prevent/ lessens symptoms of diabetes
Strengthens back muscles

Bow Pulling pose – (Dandayamana Dhanurasana)

Stimulates cardiovascular system
Increases circulation to heart and lungs
Opens diaphragm
Opens shoulder joint
Helps frozen shoulder conditions
Improves spine elasticity
Improves strength and balance
Reduces abdominal fat
Helps regulate ovaries and prostate gland

Balancing Stick pose – (Tuladandasana)

Increases cardiovascular circulation, especially to heart blood vessels
Helps clear blocked arteries
Helps prevent future cardiac problems
Creates a total spine stretch
Relieves stress from spine
Good for varicose veins
Builds strength in legs
Exercises pancreas, spleen, liver, nervous and circulatory system

Separate Leg with Stretching pose – (Dandayamana Bibhakthapada Paschimothanasana)

Increases circulation to the brain and adrenal glands
Centres nervous system
Helps manage depression
Prevents constipation
Helps reduce abdominal obesity
Helps with diabetes and hyperacidity
Releases lower back
Exercises muscular, adrenal and reproductive systems

Triangle pose – (Trikonasana)

An excellent cardiovascular workout
Intensely stretches each side of the body
Opens and increases flexibility of hip joints
Good for kidneys, thyroid and adrenal glands
Opens shoulder joint, good for frozen shoulder
Strengthen and tones legs and buttocks
Helps regulate hormone levels
Works all muscular groups simultaneously
Helps conditions of constipation, colitis, low blood pressure, appendicitis, spondylitis, menstrual disorders

Standing Separate Leg Head to Knee pose – (Dandayamana Bibhakthapada Janushirasana)

Helps prevent depression and memory loss
Reduces abdominal obesity
Benefits those with diabetic conditions
Balances blood sugar levels
Assists in regulating pancreas and kidneys
Works endocrine, digestive and reproductive systems

Tree pose – (Tadasana)

Assists in correcting bad posture
Increases hip and knee flexibility and mobility
Stretches spine
Releases abdominal tension
Relieves lower back pain
Tightens gluteal muscles
Good for circulatory problems, arthritis and rheumatism

Toe Stand – (Padangusthasana)

Creates balance and focus in body and mind
Strengthens stomach muscles
Strengthens joints (hips, knees, ankles and toes)
Helps relieve arthritis in all leg joints including hips

Corpse pose – (Savasana)

Returns cardiovascular circulation to normal
Slows heart rate, reduces blood pressure
Teaches complete relaxation
Stills and focuses the mind

Sit up

Strengthens and tightens the abdomen
Open mouth exhale stimulates the diaphragm and eliminates toxins from the lungs

Wind Removing pose – (Pavanamuktasana)

Massages ascending, descending and transverse colon
Regulates and normalises hydrochloric acid levels in
stomach
Improves and may cure conditions of constipation, flatulence and hyperacidity
Relieves lower back pain
Improves flexibility of the hip joints
Firms and tones muscles of the abdominal wall, thighs
and hips
Increases peristalsis in the gut

Cobra pose – (Bhujangasana)

The arching of the spine increases flexibility and strength
Rejuvenates spinal nerves enriching them with a rich
blood supply
Improves flexibility and tone of spinal muscles, massages, works and tones back muscles
Helps relieve and prevent lower backache
Helps cure or relieve lumbago, rheumatism, arthritis and menstrual problems
Helps cure loss of appetite
Stretches the thoracic region and expands the rib cage bringing relief from asthma
Gentle pressure on the abdomen massages all organs and improves their function
Strengthens deltoids, trapezius and triceps
Compresses and opens spine
Relieves cervical spondylosis
Improves concentration
Helps to relieve many utero-ovarine and menstrual problems

Locust pose – (Salabhasana)

Same benefits as Cobra pose and even more effective in helping conditions of slipped disc and sciatica
Firms buttocks and hips
Increases spinal strength, flexibility and circulation
Improves flexibility and tone of spinal muscles
Helps relieve and prevent backache
Helps cure or relieve lumbago, rheumatism, arthritis and menstrual problems
Helps cure loss of appetite
Improves sluggish digestion
Increases abdominal pressure and regulates intestinal function
Strengthens the abdominal wall
Helps correct bad posture
Improves function of liver and spleen
Strengthens shoulder, arm and back muscles
Compresses and opens spine
Relieves cervical spondylosis and back pain
Encourages concentration and perseverance

Full Locust pose – (Poorna Salabhasana)

Firms muscles of the abdomen, upper arms, hips and thighs
Increases spinal strength and flexibility
Improves flexibility and tone of spinal muscles
Helps relieve and prevent lower backache
Helps cure or relieve lumbago, rheumatism, arthritis and menstrual problems
Helps cure loss of appetite
Helps correct bad posture
Improves function of liver and spleen
Strengthens deltoids, trapezius and triceps
Compresses and opens spine
Relieves cervical spondylosis

Bow pose – (Dhanurasana)

Increases circulation to heart and lungs, improves oxygen intake
Opens diaphragm and expands the chest region –
improves respiratory conditions
Opens shoulder joint and helps frozen shoulder conditions
Increases spinal strength and flexibility and tone of spinal muscles
Revitalizes spinal nerves by increasing circulation to spine
Strengthens, compresses and opens lower, mid and upper spine
Improves strength and balance
Reduces abdominal fat and strengthens abdominal muscles
Helps regulate ovaries and prostate gland
Helps cure or relieve lumbago, rheumatism, arthritis and menstrual problems
Improves digestion
Helps correct bad posture
Strengthens concentration and mental determination
Develops internal balance and harmony
Improves function of kidneys, liver and spleen
Strengthens deltoids, trapezius, rhomboids, latissimus dorsi and triceps
Relieves cervical spondylosis

Fixed Firm pose – (Suptavajrasana)

Helps conditions of sciatica, gout, varicose veins and rheumatism in the legs
Slims and tones thighs, firms calf muscles and strengthens the abdomen
Strengthens and improves flexibility of lower spine, knees and ankle joints
Lubricates and increases circulation to joints
Strengthens and lengthens abdominal muscles
Creates a great stretch into hip joints and diaphragm
Relieves lower back pain

Half Tortoise pose – (Ardha Kurmasana)

A rejuvenation pose providing maximum relaxation
Assists in relieving digestion problems and constipation
Stretches lower part of the lungs, increases lung
capacity
Excellent for respiratory conditions
Increases circulation to the brain
Firms the abdomen and thighs
Increases flexibility of hip joints
Improves mobility of shoulder girdle and associated muscles (scapula, deltoids, triceps, latissimus dorsi)
Relieves stress and migraines
Helps with insomnia
Increases flexibility in hips

Camel pose – (Ustrasana)

Strengthens spine, relieving back problems
Opens rib cage, lungs and digestive system
Stimulates nervous system
Great for lungs and many bronchial problems
Strengthens back and shoulder muscles
Improves flexion of neck
Stretches throat
Flushes fresh blood through kidneys
Helps eliminate toxins
Relieves stress and migraines
Helps with insomnia
Increases flexibility in hips

Rabbit pose – (Sasangasana)

Provides maximum longitudinal extension of the spine
Stretches the spine to increase proper nutrition to the nervous system
Improves the mobility and elasticity of the spine and back muscles
Stimulates thyroid and parathyroid glands through compression, helps balance and regulate metabolism
Balances hormones
Improves flexibility of scapula and trapezius
Improves digestion, glandular problems and helps improve conditions of the sinus, common cold and chronic tonsillitis
Helps insomnia, depression

Separate leg head to knee with Stretching pose – (Janushirasana with Paschimottanasana)

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

Spinal Twist – (Ardha Matsyendrasana)

Compresses and stretches spine from the bottom to the top
Increases hip and back flexibility
Improves digestion
Firms the buttocks, thighs and abdomen
Improves elasticity, flexibility, circulation and nutrition to spinal nerves, vessels and tissues
Increases synovial fluid of the joints
Removes adhesions in the joints caused by rheumatism
Tones the roots of the spinal nerves and sympathetic nervous system
Detoxifying
Opens bronchial muscles and rib cage
Helps prevent slipped disc
Relieves lower back pain
Helps sciatica and arthritis of the knee
Massages kidneys, liver, gall bladder, spleen and bowels

Blowing in Firm Pose – (Kapalbhati in Vajrasana)

Detoxifies and cleanses body by removing stale air and toxins from lungs
Brings mental clarity
Strengthens abdominal organs and wall
Normalises bowels
Energises body
Improves oxygenation to the body
Improves cardiovascular and respiratory systems
Good for high blood pressure

26 POSTURES + 2 BREATHING EXERCISES = A HEALTHIER YOU

Standing deep breathing (Pranayama)

​

Half moon pose with hands to feet pose (Ardha Chandrasana with Pada Hastasana)

​

Awkward pose – in three parts (Utkatasana)

Eagle pose – (Garudasana)

Standing Head to Knee pose – (Dandayamana Janushirasana)

Bow Pulling pose – (Dandayamana Dhanurasana)

Balancing Stick pose – (Tuladandasana)

Separate Leg with Stretching pose – (Dandayamana Bibhakthapada Paschimothanasana)

Triangle pose – (Trikonasana)

Standing Separate Leg Head to Knee pose – (Dandayamana Bibhakthapada Janushirasana)

Tree pose – (Tadasana)

Toe Stand – (Padangusthasana)

Corpse pose – (Savasana)

Sit up

Wind Removing pose – (Pavanamuktasana)

Cobra pose – (Bhujangasana)

Locust pose – (Salabhasana)

Full Locust pose – (Poorna Salabhasana)

Bow pose – (Dhanurasana)

Fixed Firm pose – (Suptavajrasana)

Half Tortoise pose – (Ardha Kurmasana)

Camel pose – (Ustrasana)

Rabbit pose – (Sasangasana)

Separate leg head to knee with Stretching pose – (Janushirasana with Paschimottanasana)

Spinal Twist – (Ardha Matsyendrasana)

Blowing in Firm Pose – (Kapalbhati in Vajrasana)