POSTURES & BENEFITS

Pranayama series : Standing Deep Breathing
Good for mental relaxation Helps high blood pressure Relieves irritability Good for detoxification Helps with anxiety and panic disorder Exercises nervous, circulatory and respiratory systems

Arda-Chanrsasana with Pada Hastasana : 1/2 moon with Hands to feet
	Works whole skeletal and circulatory system Opens shoulder joints Good for frozen shoulders Relieves lower back pain Prevents abdominal obesity Relieves bronchi distress Good for sciatic deformities Improves cell division Stimulates pituitary Exercises colon, pancreas, kidneys, muscular, skeletal and glandular systems

Utkatasana : Awkward
Improves overall body strength Opens pelvis Relieves mentrual cramping Shapes lower muscles Cuts fat pocket under butt Aligns skeletal system Good for digestion Good for relieving joint pain Good for preventing immune disorders Rids arthritis in the knees Improves flexibility in toes and ankles Relieves sciatica Works liver, intestines and pancreas

Garurasana : Eagle
	Strengthens lower extremities Helps joint mobility at hip girdle and all 12 major joints Stretches central nervous system Creates pressure on lymphatic glands Greater control of sexual energies Helps eliminate varicose veins and cellulite

Dandayamana-Janushirasana : Standing Head to Knee
Good for mental strength Improves concentration Strengthens mind/body connection Toning of all major muscle groups and internal organs Improves circulation and flexibility Good for diabetes Improves pancreatic functions Strengthens back muscles Oh yeah, improves balance

Dandaymana- Dhanurasana : Standing Bow Pulling
	Excellent for cardiovascular system Increases circulation to heart and lungs Opens diaphragm Good for frozen shoulders Improves elasticity of spine (through compression) Opens diaphragm and lungs Activates digestive system Balances ovarian function Helps prostate problems Eliminates abdominal fat
Tuladandasana : Balancing Stick
Excellent for cardiovascular system Increases blood flow to all over the body and arteries of the heart Clears arteries, Preventing future cardiac problems Relieves stress from spine Great for emotional problems Builds strength in lower extremities Exercises pancreas, liver, spleen, nervous system and circulatory system
Dandayamana-Bibhaktapada-Paschimotthanasana : Standing Separate Leg Stretching
	Good for brain problems (aneurysms and tumors)- increases circulation to the brain Good for psychotic depressions- centers and stretches spine where nervous system is housed Helps relieve constipation Prevents abdominal obesity Good for those suffering from diabetes and hyperacidity Increases circulation to adrenal glands Releases lower back
Trikanasana : Triangle or Warrior
Works all muscle systems at the same time Improves cardiovascular system Good for kidneys, thyroid and adrenal glands Helps allieviate chemical imbalances Helps anorexia, constipation, colitis, low blood pressure, appendicitis, spondylitis and menstrual disorders Makes saddlebags disappear
Dannsayamana-Bibhaktapada-Janushirasana : Standing Separate Leg Head to Knee
	Prevents depression and loss of memory Fights abdominal obesity Balances blood sugar Compresses pancreas and kidneys Works obliques, iliopsoas, quads, deltoids, trapezius, and triceps Exercises endocrine, digestive and reproductive systems
Tadasasana : Tree
Corrects bad postures Creates hip and knee mobility Creates total body traction Balances coccyx Tightens gluteus maximus Releases abdominal tension Releases inflammation of lower back Good for circulatory disorders, arthritis and rheumatism
Padangustasana : Toe Stand
	Creates balance in body and mind Strengthens stomach muscles Strengthens weak joints
Savasana : Corpse pose
Relaxes body and mind Relieves stress and tension Energizes body
Pavanamuktasana : Wind Removing
	Prevents constipation, flatulence and hyperacidity Relieves low back pain Good for abdominal muscles, helps tone abdominal wall Massages ascending, decending and transverse colon Normalizes HCL acid
Sit-up with Double Exhale
Strengthens abdominal muscles Stretches leg muscles increasing flexibility in lower extremities Energizes body
Spine Strengthening Series: Bhujangasana, Salabhasana, Poorna Salabhasana, Dhanurasana : Cobra, Locust, Full-locust, Bow
Compresses and opens spine Strengthens lower, mid and upper spine Creates more elasticity in whole spine Increases tone of muscle fibers Accelerates circulation of spinal fluid Relieves cervical spondyliosis, scoliosis and lower back pain
Supta Vajrasana : Fixed Firm
	Tones abdominal wall Cure and prevent hernia Stretches hips and diaphragm Relieves lower back pain Slims thighs Helps sciatica, rheumatism, gout, diabetes and varicose veins
Ardha Kurmasana : Half Tortoise
Elongates spine Increases circulation to brain Cures insomnia Stretches lower lungs- good for asthma Increases flexibility in hips Relieves stress, migraines, stomach discomfort, digestion problems and constipation
Ustrasana : Camel
	Compresses spine-cures back problems Opens rib cage, heart, lungs and digestive system Stimulates nervous system Great for lungs and any problem in the bronchial plexus Prevents kypho-scolitic deformities Improves flexion of neck Stretches throat Sends fresh blood to the kidneys
Sasangasana : Rabbit
Cures insomnia, depression, colds, sinus, tonsillitis, laryngitis, allergies and glandular defects Compresses thyroid Balances hormones Improves flexibility of scapula Stimulates nerves behind eyes
Janushirasana with Paschimotthanasana : Head to Knee and Extreme Angle
	Stimulates thymus, digestion and immune system Improves flexibility and strength of ankle joint Stretches pelvic girdle, hip joints, shoulder muscles and spine Increases circulation to liver, spleen and pancreas
Ardha Matsyendrasana : Spine Twisting
Detoxifying Opens bronchial muscles and rib cage Good for abdominal muscles Prevents slipped discs Increases circulation to spinal nerves, veins and tissues Relieves back pain and deformity in lumbar region of spine Helps arthritis of knee and sciatica Massages kidneys, liver, gall bladder, spleen and pancreas
Kapalabhati : Fire Breathing
	Detoxifying Brings mental clarity Firms abdominal muscles Normalizes bowels Energizes body Increases circulation to vital organs Good against high blood pressure and respiratory ailments