26 Postures + 2 Breathing Exercises + 90 Minutes = 118

  • Standing deep breathing (Pranayama)

    • Good for lungs and respiratory system
    • Helps with mental relaxation
    • Helps high blood pressure
    • Relieves irritability
    • Good for detoxification
    • Exercises nervous, respiratory and circulatory systems


  • Half moon pose with hands to feet pose (Ardha Chandrasana with Pada Hastasana)

    • Works into the whole skeletal and circulatory systems
    • Opens shoulder joints
    • Good for frozen shoulder
    • Reduces or eliminates pain in the lower back
    • Good for abdominal obesity
    • Improves and strengthens every muscle in the central part of the body
    • Increases the flexibility of the spine
    • Tones the spinal nerves and abdominal organs inproving the working of the bowels
    • Increases flexibility and strength of rectus abdominis, gluteus maximus, oblique, deltoid and trapezius muscles
    • Helps with sciatic problems
    • Alleviates anxiety and reduces mental stress
    • Stimulates pituitary gland
    • Exercises colon, pancreas, kidneys, muscular, skeletal, respiratory and glandular systems
    • Firms and trims waistline, hips, abdomen, buttocks and thighs


  • Awkward pose – in three parts (Utkatasana)

    • Improves overall body strength
    • Opens pelvis
    • Strengthens and tones leg muscles
    • Relieves menstrual cramping
    • Reduces fat pocket under buttocks
    • Aligns skeletal system
    • Good for arthritis conditions
    • Good for digestion
    • Relieves joint pain
    • Relieves sciatica
    • Improves flexibility in toes and ankles
    • Exercises liver, intestines, and pancreas
  • Eagle pose (Garurasana)

    • Works into twelve major joints of the body
    • Good for central nervous system
    • Facilitates lymphatic function, improving immune system
    • Improves mobility of hip joint
    • Improves balance
    • Strengthens legs
    • Good for varicose veins
  • Standing head to knee pose (Dandayamana Janushirasana)

    • Builds mental strength
    • Improves concentration
    • Unifies mind and body
    • Uses all major muscle groups
    • Exercises digestive and reproductive organs
    • Good for diabetes
    • Strengthens back muscles
  • Standing bow pulling pose (Dandayamana Dhanurasana)

    • Stimulates cardiovascular system
    • Increases circulation to heart and lungs
    • Opens diaphragm
    • Opens shoulder joint
    • Helps frozen shoulder conditions
    • Improves spine elasticity
    • Improves strength and balance
    • Reduces abdominal fat
    • Helps regulate ovaries and prostate gland
  • Balancing stick pose (Tulandandasana)

    • Increases cardiovascular circulation, especially to heart blood vessels
    • Helps clear blocked arteries
    • Helps prevent future cardiac problems
    • Creates a total spine stretch
    • Relieves stress from spine
    • Good for varicose veins
    • Builds strength in legs
    • Exercises pancreas, spleen, liver, nervous and circulatory system
  • Standing seperate leg stretching pose (Dandayamana Bibhaktapada Paschimottanasana)

    • Increases circulation to the brain and adrenal glands
    • Centres nervous system
    • Good for depression
    • Good for constipation
    • Helps reduce abdominal obesity
    • Helps with diabetes and hyperacidity
    • Releases lower back
    • Exercises muscular, adrenal and reproductive systems
  • Triangle pose (Trikanasana)

    • An excellent cardiovascular workout
    • Intensely stretches each side of the body
    • Opens and increases flexibility of hip joints
    • Reduces saddle bags
    • Good for kidneys, thyroid and adrenal glands
    • Opens shoulder joint, good for frozen shoulder
    • Strengthen and tones legs and buttocks
    • Helps regulate hormone levels
    • Works all muscular groups simultaneously
    • Helps conditions of constipation, colitis, low blood pressure, appendicitis, spondylitis, menstrual disorders
  • Standing separate leg head to knee pose (Dandayamana Bibhaktapada Janushirasana)

    • Good for depression and memory loss
    • Reduces abdominal obesity
    • Good for diabetic conditions
    • Balances blood sugar levels
    • Assists in regulating pancreas and kidneys
    • Works endocrine, digestive and reproductive systems
  • Tree pose (Tadasana)

    • Assists in correcting bad posture
    • Increases hip and knee flexibility and mobility
    • Stretches spine
    • Releases abdominal tension
    • Relieves lower back pain
    • Tightens gluteal muscles
    • Good for circulatory problems, arthritis and rheumatism
  • Toe stand (Padangustasana)

    • Creates balance and focus in body and mind
    • Strengthens stomach muscles
    • Strengthens joints (hips, knees, ankles and toes)
    • Helps relieve arthritis in all leg joints including hips
  • Corpse pose (Savasana)

    • Returns cardiovascular circulation to normal
    • Slows heart rate, reduces blood pressure
    • Teaches complete relaxation
    • Stills and focuses the mind

  • Wind removing pose (Pavanamuktasana)

    • Massages ascending, descending and transverse colon
    • Regulates and normalises hydrochloric acid levels in stomach
    • Improves and may cure conditions of constipation, flatulence and hyperacidity
    • Relieves lower back pain
    • Improves flexibility of the hip joints
    • Firms and tones muscles of the abdominal wall, thighs and hips
    • Increases peristalsis in the gut
  • Sit-up (Sit-up)

    • Strengthens and tightens the abdomen
    • Open mouth exhalation stimulates diaphragm and eliminates toxins from lungs
  • Cobra pose (Bhujangasana)

    • The arching of the spine increases flexibility and strength
    • Rejuvenates spinal nerves enriching them with a rich blood supply
    • Improves flexibility and tone of spinal muscles, massages, works and tones back muscles
    • Helps relieve and prevent lower backache
    • Helps cure or relieve lumbago, rheumatism, arthritis and menstrual problems
    • Helps cure loss of appetite
    • Stretches the thoracic region and expands the rib cage bringing relief from asthma
    • Gentle pressure on the abdomen massages all organs and improves their function
    • Strengthens deltoids, trapezius and triceps
    • Compresses and opens spine
    • Relieves cervical spondylosis
    • Improves concentration
    • Helps to relieve many utero-ovarine and menstrual problems

  • Locust pose (Salabhasana)

    • Same benefits as Cobra pose and even more effective in helping conditions of slipped disc and sciatica
    • Firms buttocks and hips
    • Increases spinal strength, flexibility and circulation
    • Improves flexibility and tone of spinal muscles
    • Helps relieve and prevent backache
    • Helps cure or relieve lumbago, rheumatism, arthritis and menstrual problems
    • Helps cure loss of appetite
    • Improves sluggish digestion
    • Increases abdominal pressure and regulates intestinal function
    • Strengthens the abdominal wall
    • Helps correct bad posture
    • Improves function of liver and spleen
    • Strengthens shoulder, arm and back muscles
    • Compresses and opens spine
    • Relieves cervical spondylosis and back pain
    • Encourages concentration and perseverance
  • Full locust pose (Poorna Salabhasana)

    • Firms muscles of the abdomen, upper arms, hips and thighs
    • Increases spinal strength and flexibility
    • Improves flexibility and tone of spinal muscles
    • Helps relieve and prevent lower backache
    • Helps cure or relieve lumbago, rheumatism, arthritis and menstrual problems Helps cure loss of appetite
    • Helps correct bad posture
    • Improves function of liver and spleen
    • Strengthens deltoids, trapezius and triceps
    • Compresses and opens spine
    • Relieves cervical spondylosis
  • Floor bow pose (Dhanurasana)

    • Increases circulation to heart and lungs, improves oxygen intake
    • Opens diaphragm and expands the chest region – improves respiratory conditions
    • Opens shoulder joint and helps frozen shoulder conditions
    • Increases spinal strength and flexibility and tone of spinal muscles
    • Revitalises spinal nerves by increasing circulation to spine
    • Strengthens, compresses and opens lower, mid and upper spine
    • Improves strength and balance
    • Reduces abdominal fat and strengthens abdominal muscles
    • Helps regulate ovaries and prostate gland
    • Helps cure or relieve lumbago, rheumatism, arthritis and menstrual problems
    • Improves digestion
    • Helps correct bad posture
    • Strengthens concentration and mental determination
    • Develops internal balance and harmony
    • Improves function of kidneys, liver and spleen
    • Strengthens deltoids, trapezius, rhomboids, latissimus dorsi and triceps
    • Relieves cervical spondylosis

  • Fixed firm pose (Supta Vajrasana)

    • Helps conditions of sciatica, gout, varicose veins and rheumatism in the legs
    • Slims and tones thighs, firms calf muscles and strengthens the abdomen
    • Strengthens and improves flexibility of lower spine, knees and ankle joints
    • Lubricates and increases circulation to joints
    • Strengthens and lengthens abdominal muscles
    • Creates a great stretch into hip joints and diaphragm
    • Relieves lower back pain
  • Half tortoise pose (Ardha Kurmasana)

    • A rejuvenation pose providing maximum relaxation
    • Assists in relieving digestion problems and constipation
    • Stretches lower part of the lungs, increases lung capacity
    • Excellent for respiratory conditions
    • Increases circulation to the brain
    • Firms the abdomen and thighs
    • Increases flexibility of hip joints
    • Improves mobility of shoulder girdle and associated muscles (scapula, deltoids, triceps, latissimus dorsi)
    • Relieves stress and migraines
    • Helps with insomnia
    • Increases flexibility in hips
  • Camel pose (Ustrasana)

    • Compresses spine, relieving back problems
    • Opens rib cage, lungs and digestive system
    • Stimulates nervous system
    • Great for lungs and many bronchial problems
    • Strengthens back and shoulder muscles
    • Improves flexion of neck
    • Stretches throat
    • Flushes fresh blood through kidneys
    • Helps eliminate toxins
  • Rabbit pose (Sasangasana)

    • Provides maximum longitudinal extension of the spine
    • Stretches the spine to increase proper nutrition to the nervous system
    • Improves the mobility and elasticity of the spine and back muscles
    • Stimulates thyroid and parathyroid glands through compression, helps balance and regulate metabolism
    • Balances hormones
    • Improves flexibility of scapula and trapezius
    • Improves digestion, glandular problems and helps improve conditions of the sinus, common cold and chronic tonsillitis
    • Helps insomnia, depression

  • Head to knee pose with intense stretching posture (Janushirasana with Paschimottanasana)

    • Provides maximum longitudinal extension of the spine
    • Stretches the spine to increase proper nutrition to the nervous system
    • Improves the mobility and elasticity of the spine and back muscles
    • Stimulates thyroid and parathyroid glands through compression, helps balance and regulate metabolism
    • Balances hormones
    • Improves flexibility of scapula and trapezius
    • Improves digestion, glandular problems and helps improve conditions of the sinus, common cold and chronic tonsillitis
    • Helps insomnia, depression
  • Spine twisting pose (Ardha Matsyendrasana)

    • Compresses and stretches spine from the bottom to the top
    • Increases hip and back flexibility
    • Improves digestion
    • Firms the buttocks, thighs and abdomen
    • Improves elasticity, flexibility, circulation and nutrition to spinal nerves, vessels and tissues
    • Increases synovial fluid of the joints
    • Removes adhesions in the joints caused by rheumatism
    • Tones the roots of the spinal nerves and sympathetic nervous system
    • Detoxifying
    • Opens bronchial muscles and rib cage
    • Helps prevent slipped disc
    • Relieves lower back pain
    • Helps sciatica and arthritis of the knee
    • Massages kidneys, liver, gall bladder, spleen and bowels
  • Blowing in firm pose (Kapalbhati in Vajrasana)

    • Detoxifies and cleanses body by removing stale air and toxins from lungs
    • Brings mental clarity
    • Strengthens abdominal organs and wall
    • Normalises bowels
    • Energises body
    • Improves oxygenation to the body
    • Improves cardiovascular and respiratory systems
    • Good for high blood pressure