Yoga Postures and Benefits

Standing Deep Breathing

• helps prevent respiratory problems such as bronchitis, emphysema and shortness of breath
• stimulates circulation, so it wakes up the muscles and the entire body

Half Moon with Hands to Feet

• strengthens every muscle in the body's core, especially in the abdomen, and flexes and strengthens the latissimus dorsi, oblique, deltoid and trapezious muscles
• increases the flexibility of the spine comprehensively, from coccyx to neck; promotes proper kidney function; and helps to cure enlargement of the liver and spleen.
• firms and trims the waistline, hips, abdomen, buttocks and thighs
• Pada Hasthasana works the muscles, ligaments and tendons of the legs and improves blood circulation in the legs and to the brain

Awkward

• strengthens and firms all muscles of thighs, calves, and hips; it also firms the upper arms
• heals chronically cold feet
• helps relieve rheumatism and arthritis in the legs, and helps to cure slipped discs and other problems in the lower spine

Eagle

• helps firm calves, thighs, hips, abdomen, and upper arms
• improves the flexibility of the hip, knee, and ankle joints and strengthens the latissimus dorsi, trapezius, and deltoid muscles
• Beyond improving flexibilities in the hips, knees, ankles and the rest, Eagle Pose also supplies fresh blood to the reproductive system and sex organs, plus the kidneys, which increases sexual vitality and helps clear up reproductive problems.

Standing Head to Knee

• improves the flexibility of the sciatic nerves and strengthens the hamstrings and leg muscles
• works the muscles of the back, the biceps and the triceps.
• helps to squeeze and flush out the internal abdominal organs, such as the gall bladder, pancreas and spleen, as well as the uterus and overies
• helps develop concentration, patience and determination

Standing Bow

• moves all the blood from one side of the body to the other, then back again, circulating fresh blood and oxyten to all organs and glands
• develops balance, increases the size and elasticity of the rib cage, firms the abdominal wall and upper thighs, tightens upper arms, hips and buttocks
• improves the flexibility and strength of the lower spine
• helps develop patience, determination and concentration

Balancing Stick

• the forward tilt of your torso sends high-speed blood pouring into the heart, especially the neglected region, cleaning out the veins and all the arteries, strengthening the heart muscle
• strengthens the latissimus, deltoid and trapezius muscles and improves the flexibility, strength and muscle tone of shoulders, upper arms, spine and hip joints
• perfects control and balance by improving physical, psychological and mental powers

Standing Separate Leg Stretching

• cures and prevents sciatica by stretching and strengthening the sciatic nerves and the tendons in the legs
• helps the functioning of most of the internal abdominal organs, especially the small and large intestines
• improves flexibility in the pelvis, ankles, hip joints and especially in the last five vertebrae of the spine

Triangle

• improves every single bone, muscle, joint, tendon and internal organ, and it revitalizes nerves, veins and tissues
• helps cure lumbago and rhumatism of the lower spoine by flexing and strengthening the last five vertebrae and it improves crooked spine
• increases strength and flexibility of the hip joints and of the muscles of the side of the torso
• firms upper thighs and hips, slims the waistline, and improves the deltoid, trapezius, scapula, and latissimus muscles

Standing Separate Leg Head to Knee

• trims the abdomen, waistline, hips, buttocks and thighs
• messages and compresses the thyroid gland, which helps to regulate the metabolism and the immune system

Tree

• improves posture and balance
• increases the flexibility of the ankles and knees as well as the hip joints
• prevents hernia by strengthening the internal oblique muscles

Toe Stand

• strengthens the knees
• is therapeutic for rheumatism of the knees, ankles, and feet
• opens up the knee and hip joints, and helps cure hemorrhoid problems
• develops psychological and mental powers -- especially patience

Dead Body Pose

• facilitates powerful blood flow, then lets circulation return to normal, creating internal cleansing and greatly magnifying the benefits of the postures that precede it.
• teaches complete relaxation

Wind Removing

• compresses and massages the ascending, descending and transverse colon
• also compresses the entire digestive system
• cures and prevents flatulence, which is the source of most chronic abdominal discomfort
• improves the flexibility of the hip joints and firms the abdomen, thighs, and hips

Sit Up

• strengthens and tones the abdomen
• invigorates the body and increases the flexibility of the spine

Cobra

• strengthens the lumbar spine, relieving pain and combating slipped or herniated discs, scoliosis and arthritis in that region
• improves the functioning of the liver and spleen
• strengthens the deltoids, trapezius and triceps
• other important benefits include improved digestion, relief from menstrual disorders, improved appetite, and raising low blood pressure

Locust

• has many of the same benefits as Cobra, but it is even better for slipped discs and sciatica
• strengthens the upper spine, and the uncomfortable stretching of the arms can actually relieve tennis elbow
• helps with varicose veins in the legs

Full Locust

• increases strength in the middle spine; it is good for scoliosis, kyphosis, spondylosis and slipped discs
• opens up the rib cage and increases elasticity there
• firms the abdominal muscles, upper arms, hips and thighs

Bow

• helps straighten rounded spine, relieves backaches, and improves pigeon chest by opening the rib cage, permitting max expansion of lungs and increase oxygen intake
• revitalizes all the spinal nerves by increasing circulation to the spine
• strengthens the spine along its entire length, as well as abdominal muscles, upper arms, thighs and hips
• aids digestion, fights constipation, and combats bronchitis and diabetes while improving the functioning of the large and small intestines, the liver, kidneys and spleen

Fixed Firm

• slims thighs, firms calf muscles, and strengthens abdomen
• improves the flexibility of the lower spine, hips, knees and ankle joints.
• increases circulation to the lower limbs, and is therapeutic for lower back pain, sciatica, rheumatism and varicose veins
• helps prevent hernias

Half Tortoise

• provides maximum relaxation and enhances longevity
• firms the abdomen and thighs and increases the flexibility of hip joints, scapula, deltoids, triceps and latissimus dorsi muscles
• increases blood flow to the brain, which enhances memory and mental clarity
• stretches the lower part of the lungs, which is therapeutic for asthma, and counter indigestion, flatulence, constipation and irritable bowel syndrome

Camel

• creates maximum compression of the spine, stimulating the nervous system
• opens narrow rib cages to give more spaces to the lungs
• improves flexibility of the neck and spine, relieves backache, and helps degenerative spinal problems such as kyphoscoliotic deformities and cervical spondylosis
• stretches the abdominal organs to the maximum and helps cure constipation
• stretches the throat and thyroid and parathyroid glands

Rabbit

• maximum extension of the spine increases its mobility and elasticity, and does the same for the back muscles
• spines stretching also expedites the feeding of the nervous system with fresh blood and oxygen
• relieves tension in the neck, shoulders and back
• helps alleviate colds, sinus problems, and chronic tonsillitis and, through compression of thyroid and parathyroid, rejuvenates those glands as well
• is therapeutic for insomnia, diabetes and depression.

Head to knee with Stretching

• improves the flexibility of the sciatic nerves, ankles, knees and hip joints
• helps to balance the blood sugar level, improves digestion, enhances the proper functioning of the kidneys, and expands the solar plexus
• increases circulation to the liver, pancreas, thyroid, thymus and intestines
• relieves chronic diarrhea by improving the circulation in the bowels

Spine Twist

• twists the spine from top to bottom, which increases circulation to all the spinal nerves, veins, and tissues, and improves the elasticity of the spine
• relieves lower back pain and helps prevent slipped discs, rheumatism of the spine, kyphosis, scoliosis, cervical spondylosis and arthritis
• calms the nervous system.

Blowing in Firm

• increases the elasticity of the lungs with every forceful exhale.
• helps you generate prana, and push out every ounce of carbon dioxide, replacing it with life-giving oxygen.
• strengthens the abdominal organs and increases circulation
• stimulates the digestive system as well