Postures

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