Postures

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