POSTURES & BENEFITS
Standing Deep Breathing
Expands lungs to maximum capacity (most people use only a fraction of their lungs).
Helps to prevent respiratory problems such as emphysema, asthma, and shortness of breath.
Increases circulation, warming up and preparing the body for exercise.
Helpful Tip: Suck your stomach in as much as possible on the inhale. Try to keep your spine straight. No backward bending.
Half Moon Pose with Hands to Feet Pose
Ardha-Chandrasana with Pada-Hastasana
Improves strength in the abdominal muscles while improving the flexibility in the spine
Promotes proper kidney function and prevents enlargement of the liver and spleen.
Opens up the shoulder joints
Firms and trims the waistline, hips, abdomen, buttocks and thighs
Helpful Tip: Try not to collapse into the posture. Stretch up and over.
Strengthens and firms all muscles of the legs and improves hip flexibility.
Strengthens and firms the upper arms.
Increases circulation in the knees and ankles.
Relieves rheumatism and arthritis in the legs.
Heals lumbago and slipped discs in the lower spine.
Helpful Tip: Focus one point in the mirror at all times to help with your balance.
Opens up the 14 largest joints in the skeletal system by creating pressure in the joints then releasing, allowing fresh blood supply to flow.
Supplies fresh blood to the kidneys and sexual organs.
Helps develop balance, control, and concentration.
Helpful Tip: The more you lean back and sit down, the easier it is to lift your leg up and over.
Standing Head to Knee Pose
Develops concentration, patience, and determination.
Strengthens abdomen and thigh muscles.
Improves flexibility of the sciatic nerves.
When forehead touches the knee, flushes out the gall bladder, pancreas, and spleen.
Helpful Tip: You get 100% of the posture’s benefits as long as you are locking the standing knee. No worries if you fall out. Just get right back in.
Standing Bow Pulling Pose
Increases concentration, patience, and determination.
Moves blood from one side of the body to the other, bringing fresh blood to each internal organ and gland, keeping them healthy.
Firms abdominal wall and upper thighs.
Tightens upper arms, hips, and buttocks.
Increases the size and elasticity of the rib cage and the lungs.
Improves the flexibility and strength of the lower spine.
Helpful Tip: Try to get your chest, abdomen parallel to the floor. Let the kick drive the posture.
Balancing Stick Pose
Improves physical and mental capabilities, enhancing control and balance.
Firms hips, buttocks, and upper thighs.
Increases circulation, strengthens the heart muscle, and stretches the capacity of the lungs.
Improves the flexibility, strength, and muscle tone of shoulders, upper arms, spine, and hip joints.
Helpful Tip: Imagine that someone is pulling your arms toward the mirror and your feet toward the back wall.
Standing Separate Leg Stretching Pose
Cures and prevents sciatica by stretching and strengthening the sciatic nerves and tendons of the legs.
Massages the internal abdominal organs, especially the small and large intestine.
Improves the muscle tone and flexibility of thighs and calves and the flexibility of the pelvis, ankles, hip joints, and the last five vertebrae of the spine.
Helpful Tip: If you can’t grab underneath your heels, try grabbing underneath the outside edge of your foot. Keep your weight forward on your toes.
Works every single bone, muscle, joint, tendon, and internal organ.
Revitalizes nerves, veins, and tissues.
Alleviates lumbago and rheumatism of the lower spine by flexing and strengthening the last five vertebrae.
Improves crooked spines
Increases the strength and flexibility of the hips
Tones the muscles on the side of the torso, thighs, and hips.
Benefits the heart and lungs forcing them to work together
Helpful Tip: Make sure take a big enough step to allow you to sit down low enough to open your hips and pelvis. Your bent leg should like an upside down “L” in the mirror.
Standing Separate Leg Head to Knee Pose
Slims abdomen, waistline, hips, buttocks, and upper thighs.
Helps the functioning of the internal abdominal organs, especially the small and large intestine.
Causes compression of the pancreas and kidney which acts as a cleanse.
Massages and compresses the thyroid gland, which helps to regulate metabolism and the immune system.
Increases flexibility of spine, sciatic nerves, as well as the tendons and ligaments of the legs.
Helpful Tip: Make sure you tuck your chin, look at your stomach and suck your stomach in. Touch your forehead (not your nose) to your knee.
Improves posture and balance.
Increases the flexibility of the ankles, knees, and hip joints.
Prevents hernia by strengthening the internal oblique muscles.
Helpful Tip: If your foot slips, continue to hold the foot with your hand.
Toe Stand Pose
Develops mental strength—especially patience.
Opens up the knee and hip joints.
Strengthens the knees and helps to alleviate rheumatism of the knees, ankles, and feet.
Helpful Tip: Keep your gaze on the floor four feet in front of you to help with your balance.
Returns blood circulation to normal.
Teaches complete relaxation and stillness.
Slows down heart rate and reduces blood pressure.
Improves concentration, anxiety, irritability, and nervousness.
This posture is done between all the postures on the floor because it facilitates blood flow, creating internal cleansing and greatly magnifying the benefits of the postures that precede it.
Helpful Tip: Concentrate on your breath, inhaling and exhaling through your nose. Remain as still as possible.
Wind Removing Pose
Improves hip flexibility and relieve lower back pain.
Cures and prevents flatulence, the source of most chronic abdominal discomforts.
Massages the colon and can help to prevent constipation and irritable bowel syndrome.
Helpful Tip: Move your leg out to the side to make it easier to get your knee to your shoulder.
Strengthens and tightens the abdomen.
Open mouth exhalation stimulates diaphragm and eliminates toxins from lungs.
Helpful Tip: Make sure the sit up is one continuous motion. Keep your feet flexed and your chin to your chest. If you have back problems, simply roll over and prepare for the next posture.
Prevents lower backache by concentrating on the lower 1/3 of the spine.
Increases spinal strength and flexibility.
Relieves menstrual problems (irregularity, cramps, backache).
Helpful Tip: Keep your elbows close to your ribs. As you lift up, try to slide your elbows down toward the hip bones, as if you were going to touch them with your elbow points.
Strengthening the upper 1/3 of the spine.
Same as benefits as Cobra, but more effective in curing back or spinal problems such slipped disc, and sciatica.
Relieves tennis elbow.
Excellent for firming buttocks and hips.
Helps with varicose veins in the legs.
Helpful Tip: Concentrate on reaching and stretching your legs out, away from your body. Make sure knees are always locked.
Full Locust Pose
Increases strength and flexibility in the middle and lower spine.
Opens up the rib cage and increases elasticity there.
Tightens upper arms, hips, and buttocks.
Good for kyphosis, scoliosis, and slipped discs.
Helpful Tip: Look up to the ceiling and your body will follow. This is one of the hardest postures to improve. Try the right way and you will get 100% benefit.
Works entire spine and revitalizes spinal nerves by increasing circulation.
Opens shoulders, neck, and throat centers.
Opens up the ribcage, permitting maximum expansion of the lungs and increased oxygen intake.
Improves the functioning of the large and small intestines, liver, kidneys, and spleen.
Helpful Tip: Don’t pull with the arms. Focus on kicking up with the legs. This is what lifts the upper body.
Fixed Firm Pose
Lubricates joints of ankles, knees, and hips.
Strengthens and improves flexibility of lower spine, knees, and ankle joints.
Help cure sciatica, gout, varicose veins.
Helpful Tip: If your knees hurt and the posture is difficult for you, separate your knees even more before lowering onto the elbows. Eventually you can bring your knees back together.
Half Tortoise Pose
Lengthens entire spine.
Provides maximum relaxation.
Increases blood flow to the brain improving mental clarity.
Stretches the lower part of the lungs alleviating the symptoms of asthma.
Relieves migraines, digestive problems and constipation.
Helpful Tip: Make sure to engage your core as you go down to keep your upper body in a straight line.
Creates maximum compression of the spine, which stimulates the nervous system and helps to relieve backache.
Opens rib cage to allow for maximum expansion of the lungs.
Because the heart chakra is open, there is often a release of emotional tension in the body, such as anxiety, anger, and depression.
Helpful Tip: All the power in this posture comes from exhaling and pushing the midsection forward. Concentrate on the area from the top of your thighs to your chest and on pushing it up and forward with all the strength in your muscles and spine.
Opposite of camel, stretches and lengthens the spine.
Nurtures the nervous systems by allowing blood flow to the brain.
Improve digestion and helps cure colds and sinus problems.
Helpful Tip: Never move your head while in this posture to prevent injury to your cervical spine and neck.
Head to Knee Pose with Stretching Pose
Janushirasana with Paschimottanasana
Helps balance sugar levels.
Improves flexibility of the sciatic nerves, ankles, knees, and hip joints.
Increases flexibility of the spine and hamstrings.
Helpful Tip: Practice this posture as if you were doing Standing to Head to Knee pose.
Spine Twisting Pose
Twists the spine from top to bottom helping to prevent slipped discs, scoliosis, arthritis, rheumatism of the spine.
Increases circulation to the spinal nerves, veins, and tissues.
Improves spinal elasticity and flexibility.
Helpful Tip: When you bring your arm over and across, place the hand so that it touches the knee and heel in the same spot.
Breathing in Fixed Firm
Kapalbhati in Vajrasana
Strengthens all the abdominal organs and increases circulation.
Increases the elasticity of the lungs with every forceful exhale.
Rids the body of toxins and revitalizes the body.
Helpful Tip: Keep your mouth relaxed while forcefully exhaling. You may place a hand on your stomach to make sure your midsection is moving in and out as it should.
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