Pranayama Breathing (Standing Deep Breathing)
- Good for the lungs and respiratory system
- Helps lungs reach their maximum expansion capacity
- Alleviates and prevents asthma, shortness of breath and nervousness
- Oxygenates the blood, to increase the efficacy of all the following postures
Pranayama Breathing (Standing Deep Breathing)
- Good for the lungs and respiratory system
- Helps lungs reach their maximum expansion capacity
- Alleviates and prevents asthma, shortness of breath and nervousness
- Oxygenates the blood, to increase the efficacy of all the following postures
Ardha-Chandrasana (Half-Moon Pose)
- Heats up the body and starts the cardiovascular work
- Stretches the spine in all four directions, waking up the central nervous system and loosening muscles throughout the body
- Builds muscles that support the spine and opens the hips and shoulders, improving posture and skeletal alignment and relieving chronic back pain
- Trims and shapes the waist-line
Ardha-Chandrasana (Half-Moon Pose)
- Heats up the body and starts the cardiovascular work
- Stretches the spine in all four directions, waking up the central nervous system and loosening muscles throughout the body
- Builds muscles that support the spine and opens the hips and shoulders, improving posture and skeletal alignment and relieving chronic back pain
- Trims and shapes the waist-line
Pada-Hastasana (Hands to Feet)
- Improves flexibility and restores elasticity of the spine
- Aids in the flow of blood to the brain
- Stretches entire backside of body, especially muscles and ligaments of the legs (hamstrings) and lower back
Utkatasana (Awkward Pose)
- Strengthens major muscle groups in the body: arms, legs, stomach, back and heart
- Builds proper alignment in the knees, ankles, hips, and shoulders
- Develops tremendous concentration and strength of will
Utkatasana (Awkward Pose)
- Strengthens major muscle groups in the body: arms, legs, stomach, back and heart
- Builds proper alignment in the knees, ankles, hips, and shoulders
- Develops tremendous concentration and strength of will
Garurasana (Eagle Pose)
- Improves mobility in the pelvic girdle and all 14 major joints (ankles, knees, hips, shoulders, scapulae, elbows and wrists)
- Increases circulation to the heart and lungs, digestive system and sexual organs
- Flushes the lymph nodes, boosting the immune system
- Stimulates the transfer of serum calcium into the bones, preventing osteoperosis
Dandayamana-Janushirasana (Standing Head to Knee Pose)
- Develops concentration, determination, patience and balance
- Strengthens legs and abdomen
- Increases the flexibility of the hamstrings, sciatic nerves and lower back
Dandayamana-Janushirasana (Standing Head to Knee Pose)
- Develops concentration, determination, patience and balance
- Strengthens legs and abdomen
- Increases the flexibility of the hamstrings, sciatic nerves and lower back
Dandayamana-Janushirasana (Standing Head to Knee Pose)
- Develops concentration, determination, patience and balance
- Strengthens legs and abdomen
- Increases the flexibility of the hamstrings, sciatic nerves and lower back
Dandayamana-Janushirasana (Standing Head to Knee Pose)
- Develops concentration, determination, patience and balance
- Strengthens legs and abdomen
- Increases the flexibility of the hamstrings, sciatic nerves and lower back
Dandayamana-Dhanurasana (Standing Bow Pulling Pose)
- Increases circulation to the heart and lungs
- Improves elasticity of the spine, hips and legs
- Promotes grace and willpower and cultivates a strong mind-body connection
Dandayamana-Dhanurasana (Standing Bow Pulling Pose)
- Increases circulation to the heart and lungs
- Improves elasticity of the spine, hips and legs
- Promotes grace and willpower and cultivates a strong mind-body connection
Tuladandasana (Balancing Stick Pose)
- Increases blood flow throughout the body
- Clears blockages in arteries, and is preventative against future cardiac problems
- Reduces and prevents varicose veins
- Builds strength in legs, arms and back
Dandayamana-Bibhaktapada Paschimotthanasana (Standing Separate Leg Stretching Pose)
- Releases tension in the lower back muscles and stretches the backs of the legs
- Strengthens the diaphragm, biceps, triceps, and quadriceps
- Improves overall brain function and creates emotional stability by increasing circulation to the brain
Dandayamana-Bibhaktapada Paschimotthanasana (Standing Separate Leg Stretching Pose)
- Releases tension in the lower back muscles and stretches the backs of the legs
- Strengthens the diaphragm, biceps, triceps, and quadriceps
- Improves overall brain function and creates emotional stability by increasing circulation to the brain
Trikanasana (Triangle Pose)
- Builds strength in the arms and legs
- Creates flexibility in the hips and shoulders
- Forces the lungs and heart to work in synchrony
- Increases the heart-rate, promoting cardiovascular strength and preparing the body for the following posture
Trikanasana (Triangle Pose)
- Builds strength in the arms and legs
- Creates flexibility in the hips and shoulders
- Forces the lungs and heart to work in synchrony
- Increases the heart-rate, promoting cardiovascular strength and preparing the body for the following posture
Dandayamana-Bibhaktapada Janushirasana (Standing Separate Leg Head to Knee Pose)
- Balances the metabolism by increasing para-thyroid function
- Flushes the lymph nodes in the throat
- Compresses the pancreas and stretches the kidneys, balancing hormone production in the body
- Improves spinal flexibility
Tadasana (Tree Pose)
- Stretches and aligns the hips
- Promotes focus and balance
- Trains the body to stand correctly
Padangustasana (Toe Stand Pose)
- Builds concentration, patience, balance and focus
- Stretches and aligns the hips and feet
- Promotes strength in the abdomen and back
Savasana (Dead Body Pose)
- Optimizes the circulation of freshly oxygenated blood to the entire body
- Cultivates relaxation in the whole body
- Calms and centers the mind
- Brings the body into a natural state of balance – including blood pressure, respiratory rate and brain waves
Sit Up
- Creates abdominal strength
- Increases flexibility in the legs and back
- Expels metabolic wastes that accumulate in the lungs during exercise
Sit Up
- Creates abdominal strength
- Increases flexibility in the legs and back
- Expels metabolic wastes that accumulate in the lungs during exercise
Bhujangasana (Cobra Pose)
- Strengthens the lower back
- Promotes circulation and proper alignment in the back and abdomen, alleviating symptoms of PMS and aiding digestion
- Develops precise body awareness
- Prevents and cures back pain and herniated vertebral discs
Salabasana (Locust Pose)
- Reverses common issues related to repetitive stress in the forearms, hands and elbows
- Increases circulation in the legs, preventing and curing varicose veins
- Prevents and cures back pain
- Increases back strength, especially around the upper spine
Salabasana (Locust Pose)
- Reverses common issues related to repetitive stress in the forearms, hands and elbows
- Increases circulation in the legs, preventing and curing varicose veins
- Prevents and cures back pain
- Increases back strength, especially around the upper spine
Poorna-Salabasana (Full Locust Pose)
- Tones and strengthens the entire back, with an emphasis in the thoracic region
- Builds will and determination
- Increases circulation to the spine and improves functioning of the nervous system
- Prevents and cures back pain
Dhanurasana (Bow Pose)
- Creates mobility in the spine, hips and shoulders
- Balances digestive enzymes, curing appetite problems (over-eating and under-eating)
- Improves circulation to the uterus, preventing and curing menstrual problems and improving fertility
- Prevents and cures back pain
Supta-Vajrasana (Fixed Firm Pose)
- Increases circulation to the hips, knees and feet, eliminating tight areas and healing injuries
- Improves functioning of the spleen, boosting the immune system
- Creates flexibility in the chest and shoulders
Ardha-Kurmasana (Half Tortoise Pose)
- Increases blood flow to the brain improving memory and mental clarity
- Increases flexibility of the hip joints and muscles of the shoulder joints
- Relieves neck and shoulder tension, lower back pain, and firms abdomen
Ustrasana (Camel Pose)
- Creates maximum compression of the spine, which stimulates the nervous system
- Stretches the entire front side of the body, including the heart and throat
- Prevents and cures back pain
- Creates flexibility in the chest and shoulders, preventing and curing kyphosis
Sasangasana (Rabbit Pose) Spinal Flexibility
- Creates space between vertebrae, improving function of the nervous system
- Increases circulation to the brain, preventing and curing mood disorders, sleep disorders and some respiratory problems
- Relieves tension in neck, shoulder and back muscles
Janushirasana (Head to Knee)
- Stretches the whole back of the body, including the hips, hamstrings, achilles tendons and the lower back
- Promotes the circulation of lymph, boosting the immune system
- Increases circulation to the liver, spleen, pancreas, thyroid, thymus and intestines
Paschimotthanasana (Stretching Pose)
- Increases flexibility in the hamstrings, alleviating and preventing lower back pain
- Creates space between vertebrae, preventing and rehabilitating herniated discs
- Strengthens the biceps and quadriceps
Ardha-Matsyendrasana (Spine Twisting Pose)
- Realigns the vertebral column, alleviating problems like scoliosis, kyphosis, and lordosis
- Increases circulation to the spinal nerves, veins and tissues
- Calms the nervous system
Vajrasana (Firm Pose)
- creates flexibility and helps alignment of the knees and ankles
- promotes good posture in the spine
- prepares the body and mind for a meditative state
Kapalbhati (Blowing)
- Removes residual air from the lungs, expelling toxins and lactic acid that stretching has freed from the muscles during class
- Stimulates circulation to the digestive system
- Strengthens the abdominal muscles and trims the waistline
