Postures

(1) standing deep breathing	(2) half moon pose	(3) standing forward bend
(4) awkward pose	(5) eagle pose	(6) standing knee to head pose
(7) standing bow pulling pose	(8) balancing stick pose	(9) standing separate leg stretching pose
(10) triangle pose	(11) standing separate leg head to knee	(12) tree pose
(13) toe stand pose	(14) corpse pose	(15) wind removing pose
(16) sit-up pose	(17) cobra pose	(18) locust pose
(19) full locust pose	(20) bow pose	(21) reclining hero pose
(22) half tortoise pose	(23) camel pose	(24) rabbit pose
(25) separate leg stretching pose	(26) spine twisting pose	(27) blowing in firm pose

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standing deep breathing / pranayama

• good for mental relaxation helps with sleep disorders, irritability helps maintain good blood pressure
  
• fresh oxygenated blood to the body
  

 
half moon pose / ardha chandrasana

• abdominal muscles releases frozen shoulders helps trim the stomach good for low back pain
  
• aids in recovery of slipped or ruptured disc
  

 
standing forward bend / pada hastasana

• Calms the brain and helps relieve stress and mild depression Stimulates the liver and kidneys. Stretches the hamstrings, calves, and hips Strengthens the thighs and knees Improves digestion Helps relieve the symptoms of menopause Reduces fatigue and anxiety Relieves headache and insomnia
• Therapeutic for asthma, high blood pressure, infertility, osteoporosis, and sinusitis

-part one

• relieves sciatica opens chest and pelvic area
  -part two
  aligns skeletal system helps with arthritis of the knees strengthens quadriceps
  -part three
  strengthens quadriceps
• helps in alleviating joint pain

• compression posture working all 12 major joints of the body creating pressure in the joints then releasing, allows fresh blood supply to flow in allows control of your sexual energies
• improves your balance and grace of your body

• improves concentration reduces diabetes avoids sciatica by improving circulation and flexibility strengthens quadriceps
• muscle strengthens around the knee

• increases circulation to the heart and lungs improves elasticity of the spine creates marriage between strength and balance regulates menstrual cycle
• helps with lower back pain

• increases blood flow over the body at same time keeps the stomach trim or helps get it trim with shoulders up and chest down, all arteries of the heart receive blood flow
• clears blockage of the arteries for prevention of cardiac problems

• helps relieve depression increases circulation to the brain and adrenal glands
• stretches the spine and back of the legs

• marriage between the heart and the lungs changes chemical imbalances in the system helps with menstrual disorders the whole body is affected; muscles, nerves & tissues
• good for hip and back pain

• helps maintain good blood sugar balance compression of the pancreas and kidney helps with colds, sinus problems, migraines
• muscular, skeletal, endocrine, digestive and reproductive systems all benefit

• creates hip and knee mobility excellent for posture and balance the only pose which creates total body traction releases abdominal tension
• aids in rheumatism and circulatoy disorders

• creates balance in body and mind strengthens stomach muscles helps to avoid gout, arthritis of the knee, leg strengthens weak joints
• challenges your mental concentration

• returns the body's circulation to normal
• complete relaxation

• prevents flatulence, low back pain, constipation, anorexia abdominal pressure on ascending, descending and tranverse colon regulates digestion stretches tight hips
• straightens the spine

• strengthens and tightens abdomen
• releases toxins from the lungs

• upper 1/3 prevention of osteoporosis
• cervical, thoracic, dorsal, lumbar, sacrum, coccyx

• middle 1/3 more lumbar both legs isometric pressure
• promotes muscle power in to and all over the spine

• lower 1/3 more cervical high blood pressure
• back extension

• works entire spine helps with back pain scoleosis
• holds vertebrae in position

• stretches and strengthens the psoas muscles stretches knee and ankle joints relieves lower back pain slims thighs, firms abdomen and calves helps cure sciatica, gout, vericose veins helps prevent hernia
• increases blood flow to spleen and liver

• provides maximum relaxation cures indigestion, constipation, flatulence good for emphysema and asthma increases blood flow to the brain bringing mental clarity, good memory
• helps treat insomnia

• opens the chest strengthens muscles of the back & shoulders produces maximum compression of the spine often an emotional release happens in this pose the nervous system is stimulated
• improves flexibility of the neck and spine

• tries to get maximum spine extension spine may be lengthened helps maintain mobility and elasticity of the spine and back muscles nurtures the nervous system
• brings blood to the brain

• increases flexibility of the shoulder muscles, hip joint, and the spine increases circulation to the liver, spleen, pancreas, thyroid, thymus, intestines, legs and brain.
• stretches the back of the legs and sciatic nerve

• only posture that twists the spine from top to bottom at the same time helps prevent slipped discs, scoliosis, arthritis, rheumatism increases circulation and nutrition to the spinal nerves, veins and tissues relieves lethargy, releases tension helps cure vertigo and dizziness
• maintains youth by improving flexibility of the spine

• improves oxygenation to the body rids the body of toxins energizes and revitalizes the body
• helps bring mental clarity and alertness