Pranayama Standing Deep Breathing (Inhale)


Ardha-Chandrasana Half Moon Pose


Utkatasana Awkward Pose


Dandayamana-Janushirasana Standing Head to Knee


Dandayamana-Bibhaktapada-Paschimotthanasana Standing Separate Leg Stretching Pose


Tadasana Tree Pose


Pavanamuktasana Wind Removing Pose


Bhujangasana Cobra Pose


Poorna-Salabhasana Full Locust Pose


Ardha-Kurmasana Half Tortoise Pose


Janushirasana and Paschimotthanasana Head to Knee Pose and Stretching Pose


Kapalbhati in Vajrasana Blowing in Firm Pose


Pranayama Standing Deep Breathing (Inhale)


Pada-Hasthasana Hands to Feet



Utkatasana Awkward Pose


Dandayamana-Dhanurasana Standing Bow Pose


Trikanasana Triangle Pose




Padangustasana Toe Stand


Pavanamuktasana Wind Removing Pose


Salabhasana Locust Pose


Dhanurasana Bow Pose



Ustrasana Camel Pose



Janushirasana and Paschimotthanasana Head to Knee Pose and Stretching Pose


Savasana Dead Body Pose



Ardha-Chandrasana Half Moon Pose


Utkatasana Awkward Pose



Garurasana Eagle Pose


Tuladandasana Balancing Stick



Dandayamana-Bibhaktapada-Janushirasana Standing Sep. Leg Head To Knee Pose


Savasana Dead Body Pose





Salabhasana Locust Pose


Supta-Vajrasana Fixed Firm Pose



Sasangasana Rabbit Pose



Ardha-Matsyendrasana Spine Twisting Pose



Posture Benefits


Pranayama Breathing

  • Mental relaxation
  • Detoxification
  • Works the nervous, respiratory and circulatory systems.

Half Moon Pose

  • Helps lower back pain, constipation, obesity of stomach, bronchi
    distress, scoliosis deformities, and frozen shoulders.
  • Works deltoid, trapezius, pectorals major and hamstrings.
  • Exercises the colon, pancreas and kidney.

Awkward Pose

  • Helps to open pelvic area, alleviates joint pain and arthritis of the knees,
    strengthens lower limbs, relieves sciatica, improves flexibility in toes and ankles.
  • Works quadriceps and deltoids.

Eagle Pose

  • Strengthens lower extremities, joint mobility for hip girdle and all 12 major joints.
    By creating pressure in the joints and releasing allows fresh blood supply to flow in.
  • Control of sexual energies, improves function of central nervous system.

Standing Head to Knee Pose

  • Improves concentration, avoids sciatica by improving circulation and flexibility,
    reduces diabetes, strengthens back muscles and nerves.
  • Works the muscular, skeletal, reproductive and digestive systems.

Standing Bow Pose

  • Increases circulation to the heart and lungs.
  • Improves elasticity of the spine by compressing the spine.
  • Helps with lower back pain.
  • Opens diaphragm and lungs.

Balancing Stick Pose

  • Increases blood flow all over the body at the same time.
  • Clears blockage in arteries
  • Builds strength in lower extremities
  • Works the pancreas, kidneys and spleen
  • Works muscular, reproductive, nervous and circulatory systems.

Separate Leg Stretching

  • Helps constipation, abdominal obesity and hyperacidity.
  • Increases circulation to the brain and adrenal glands.
  • Good for small and large intestines.

Triangle Pose

  • Good for kidneys
  • Helps chemical imbalances in the system.
  • Helps colitis, constipation, hip and back pain, spondylitis, general mobility and menstrual disorders.
  • Cardiovascular benefits
  • Circulatory, digestive, immune, reproductive and muscular systems all worked.

Standing Separate Leg Head to Knee

  • Helps abdominal obesity, diabetes, thyroid, blood sugar balance, pancreas and kidneys.
  • Works endocrine, reproductive and digestive system.
  • Works obiliques, iliopsoas, quads, deltoids, trapezius, biceps and triceps

Tree Pose

  • Creates hip and knee mobility
  • Releases abdominal tension
  • Helps inflammation of the lower back

Toe Stand

  • Creates balance in body and mind
  • Strengthens stomach muscles.
  • Helps with arthritis, knee problems or gout pain.
  • Strengthens weak joints.

Dead Body Pose

  • Improves circulation
  • Teaches relaxation

Wind Removing Pose

  • Helps constipation, flatulence and hyperacidity.
  • Massages ascending colon, descending colon and transverse colon.

Sit Up

  • Strengthens and tightens the abdomen
  • Increases flexibility of the spine
  • Detoxifying

The Cobra Series -Cobra, Locust, Full-Locust and Bow

  • Works to compress and open up the spine.
  • Each posture works a specific section of the spine.
  • Creates spinal changes, helps low back pain, scoliosis and cervical spondylitis.

Fixed Firm

  • Strengthens and improves flexibility of lower spine, knees and ankle joints.
  • Helps to cure sciatica, gout and rheumatism in the legs.
  • Helps varicose veins.
  • Helps to cure and prevent hernia

Half Tortoise

  • Provides maximum relaxation.
  • Cures indigestion, constipation and flatulence.
  • Stretches lower part of the lungs – good for emphysema and asthma.
  • Helps diabetes.
  • Increases blood flow to the brain, bringing mental clarity.


  • Strengthens muscles in the back and shoulders.
  • Produces maximum compression of the spine, stimulating the nervous system.
  • Improves flexibility of neck and spine.
  • Relieves backache.
  • Helps kypho-scolitic deformities.


  • Stretches spine, maximum extension – opposite of Camel.
  • Helps maintain mobility and elasticity of spine and back muscles.
  • Nurtures the nervous system, brings blood to the brain, helps cure depression.
  • Helps diabetes.
  • Helps with colds, sinus problems, chronic tonsillitis, sore throats and strep throat.
  • Good for thyroid and parathyroid and larynx.

Head to Knee with Stretching

  • Helps balance blood sugar level, especially good for diabetics.
  • Good for the immune system, stimulates the thymus.
  • Improves kidney function.
  • Increases circulation to the liver and the spleen, pancreas, thyroid, thymus and intestines.

Spine Twisting

  • Only posture that twists spine from top to bottom at the same time.
  • Improves flexibility of spine and hip joints.
  • Helps prevent slipped discs.
  • Increases circulation and nutrition to spinal nerves, veins and tissues.
  • Helps sciatica.
  • Improves digestion.

Kapalbhati Breathing

  • Helps to rid body of toxins.
  • Good for emphysema and other respiratory ailments.
  • Strengthens, massages and increases circulation to the abdominal organs and muscles, including the diaphragm.
  • Good against high blood pressure and good for the heart.