Increasing Circulation to the whole body, waking everything up and preparing the muscles for action.
2. HALF MOON POSE
Ardha-Chandrasana with Pada-hastasana
Helps lower-back pain, constipation, obesity of the stomach, bronchial distress and scoliotic and frozen shoulders. Works the deltoid, trapezius and pecoralis major muscles, and the hamstrings.
3. AWKWARD POSE
Utkatasana
Helps to align the entire skeletal system, opens the pelvic area, relieves joint pain, sciatica and arthritis of the knees. Strengthens and shapes the lower body, improves flexibility in the toes and ankles. Works the quadricepts and deltoids.
4. EAGLE POSE
Garudasana
Improves mobility in the pelvic girdle and all 12 major joints. Increases body alignment and function of the central nervous system. Stimulates sexual energies and energises the body.
5. STANDING HEAD TO KNEE POSE
Dandayamanan – Janushirasana
Improves concentration and balances mood swings. Stretches the sciatic nerve. Reduces diabetes. Strengthens the back muscles and nerves. Works the muscular, skeletal, reproductive and digestive systems.
6. STANDING BOW PULLING POSE
Dandayamana – Dhanurasana
Increases circulation to the heart and lungs. Improves elasticity of the spine. Helps lower-back pain. Opens the diaphragm and lungs. Tones the arms and legs. Relieves cramps and gives the body grace.
7. BALANCING STICK POSE
Tuladanasana
Bikram calls this “heart attack prevention”. Increases blood flow over the entire body. Clears the arteries. Strengthens the heart, lungs, kidney and spleen. Stretches the spine. Builds the leg muscles. Good for varicose veins. Clears deposits of fat and burns calories.
8. STANDING SEPARATE LEG STRETCHING POSE
Dandayamana – Bibhaktapada Paschimottanasana
Helps constipation, abdominal obesity and hyperacidity. Increases circulation to the brain and adrenal glands. Improves function of the abdominal organs. Helps to relieve depression.
9. TRIANGLE POSE
Trikanasana
Helps chemical imbalances in the system, colitis, constipation, hip and back pain, spondylitis, general mobility and menstrual disorder. Good for the heart and kidneys. Cuts calories, stabilizes metabolism. Slims the hips, helps to improve cellulite and chronic obesity.
10. STANDING SEPARATE LEG HEAD TO KNEE
Dandayamana – Bibhaktapada – Janushirasan
Helps chemical imbalances in the system, colitis, constipation, hip and back pain, spondylitis, general mobility and menstrual disorder. Good for the heart and kidneys. Cuts calories, stabilizes metabolism. Slims the hips, helps to improve cellulite and chronic obesity.
11. TREE POSE
Tadasana
Improves posture and balance and increases flexibility of the ankles, knees and hip joints. Strengthens the internal obliques to prevent hernias.
12. TOE STAND POSE
Padangustasana
Creates balance in the body and mind. Strengthens muscles, stomach and weak joints. Helps with arthritis, knee problems and gout pain.
13. DEAD BODY POSE
Savasana
Returns blood circulation to normal and teaches complete relaxation.
14. WIND – REMOVING POSE
Pavanamuktasana
Cures and prevents flatulence. Improves flexibility of the hip joints and firms the abdomen, thighs and hips.
15. SIT-UP
Sit Up
Strengthens and tightens the abdomen and increases flexibility of the spine.
16. COBRA POSE
Bhujangasana
Maintains the body in perfect condition. Increases spinal strength and flexibility. Helps backache, lumbago, rheumatism and arthritis. Strengthens deltoids, trapeziums and triceps.
17. LOCUST POSE
Salabhasana
Maintains the body in perfect condition. Increases spinal strength and flexibility. Helps backache, gout, slipped disc, sciatica, lumbago, rheumatism and arthritis. Firms buttocks and hips. Helps tennis elbow.
18. FULL LOCUST POSE
Pooma Salabhasana
Has the same therapeutic value as the Cobra pose and the same upper-body benefits as Standing Bow Pulling. Also firms abdominal muscles, upper arms, hips and thighs.
19. BOW POSE
Dhanurasana
Maintains the body in perfect condition. Increases spinal strength and flexibility. Helps straighten rounded spines. Helps intestines, liver, kidneys, and spleen. Relieves backache.
20. FIXED FIRM POSE
Supta – Vajrasana
Strengthens and improves flexibility of the lower spine, knees and ankle joints. Helps to cure sciatica, gout, varicose veins and rheumatism in the legs. Helps to cure and prevent hernias.
21. HALF TORTOISE POSE
Ardha – Kurmasana
Cures digestion and stretches the lower part of the lungs, increasing blood circulation to the brain. Firms the abdomen and thighs. Increases the flexibility of the hip joints, scapula, deltoids, triceps and latissimus dorsi muscles.
22. CAMEL POSE
Ustrasana
Strengthens muscles in the back and shoulders. Produces maximum compression of the spine, stimulating the nervous system. Improves flexibility of the neck and spine. Slims the abdomen and waistline. Relieves backache. Helps kypho-scolitic deformities.
23. RABBIT POSE
Sasangasana
Stretches the spine. Helps maintain mobility and elasticity of the spine and back muscles. Nurtures the nervous system and brain. Helps cure depression, diabetes, colds, sinus problems, chronic tonsillitis, sore throats and strep throat. Good for the thyroid, parathyroid and larynx.
24. HEAD TO KNEE WITH STRETCHING POSE
Janursirasana with Paschimottanasana
Helps to balance the blood sugar level, especially good for diabetes. Good for the immune system, stimulates the thymus, circulation to the liver, spleen, pancreas, thyroid, thymus and intestines. Relieves chronic diarrhea.
25. SPINE TWISTING POSE
Ardha – Matsyendrasana
Increases circulation and nutrition to spinal nerves, veins and tissues. Helps to cure lumbago and rheumatism of the spine, improves digestion, removes flatulence from the intestines and firms the abdomen, thighs and buttocks.
26. Blowing – In Firm Pose
Khapalbhati in Vajrasana
Strengthens all the abdominal organs and increases circulation. Makes the abdominal wall strong and trims the waistline.
Postures & Breathing Exercises
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