1B - First Breathing Exercise: Standing Deep Breathing
Teaches you to use up to 100 percent of your lung capacity.
Prevents bronchitis, emphysema, asthma and shortness of breath.
Changes the structure of the rib cage and expands it.
Stimulates circulation, wakes up the muscles and the body.
1/2 - Half Moon and Hands to Feet (Ardha-Chandrasana and Pada-Hasthasana)
Strengthens the core muscles in the abdomen, flexes and strengthens latissimus dorsi, oblique, deltoid and trapezius muscles.
Hands to Feet stretches the spine and increases flexibility.
Firms and trims the lower body.
Works the muscles, ligaments and tendons of the legs and improves circulation.
Strengthens the glutes, the upper body and back: the obliques, deltoids and trapezius muscles.
3 - Awkward Pose (Utkatasana)
Tones and strengthens the legs.
Cures chronically cold feet, relieves rheumatism and arthritis.
Helps to cure slipped discs and other lower back problems.
4 - Eagle Pose (Garurasana)
Improves flexibility in the hips, knees, ankles, etc.
Supplies fresh blood to the reproductive system, sex organs, kidneys.
Increases sexual vitality and helps clear up reproductive problems.
Tones the calves, thighs and hips.
Strengthens latissimus dorsi, trapezius and deltoid muscles.
5 - Stand Head to Knee (Dandayamana-Janushirasana)
Improves the flexibility of the sciatic nerves and strengthens hamstrings and leg muscles.
Utilizes the muscles of the back, biceps and the triceps.
Flushes out the internal abdominal organs (gall bladder, pancreas and spleen, as well as uterus and ovaries)
6 - Standing Bow Pose (Dandayamana-Dhanurasana)
Systematically brings fresh blood and oxygen to all the organs and glands.
Develops balance, increases the size and elasticity of the rib cage.
Strengthens the abdominal wall and upper thighs.
Tightens upper arms, hips and buttocks.
Improves flexibility and strength of the lower spine.
Builds patience, determination and concentration.
7 - Balancing Stick (Tuladandasana)
Cleans out the veins and all the arteries in the heart.
Strengthens the heart muscles.
Rejuvenates the brain.
Corrects bad posture.
8 - Standing Separate Leg Stretching Pose (Dandayamana-Bibhaktapada-Paschimotthanasana)
Massages the internal abdominal organs and small/large intestines.
Increases flexibility in the pelvis, ankles, hip joints and the last five vertebrae of the spine.
9 - Triangle Pose (Trikanasana)
Improves every single bone, muscle, joint, tendon and internal organ.
Revitalizes nerves, veins and tissues.
Increases the strength and flexibility in the hips.
Tones the muscles on the side of the torso, including obliques and intercostals.
Improves the last five vertebrae, rheumatism and lower back pain.
Benefits the heart and lungs.
10 - Standing Separate Leg Head to Knee Pose (Dandayamana-Bibhaktapada-Janushirasana)
Trims the abdomen, waistline, hips, buttocks and thighs.
Massages and compresses the thyroid gland.
Regulates metabolism and the immune system.
11 - Tree Pose (Tadasana)
Improves posture and balance.
Increases flexibility of the ankles, knees and the hip joints.
Prevents hernia, by strengthening the internal oblique muscles.
12 - Toe Stand (Padangustasana)
Strengthens the knees.
Therapeutic for rheumatism of the knees, ankles, and feet.
Opens up the knee and hip joints.
Helps cure hemorrhoid problems.
Develops mental strength.
For a complete list of postures and to start getting the benefits you deserve, come take a class and see it for yourself!