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English Name: Standing Deep Breathing
Sanskrit Name: Pranayama
Benefit: Yoga is the only exercise that expands the lungs and rib cage. By expanding the lungs by only 1/8" the lungs can hold 4x more air. Most people only are using 10% of their lungs - as a result they are suseptible to emphysema, asthma and other breathing problems. This deep breathing teaches you to use the other 90%. It increases circulation to the whold body, preparing the muscles for action. Also helpful for relieving mental stress and irritability. |
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English Name: Half Moon with Hands to Feet Pose
Sanskrit Name: Arda-Chandrasana with Pada-Hastasana
Benefit: Strengeths every muscle in the central part of the body, especially the abdomen. Gets rid of fat stomach and love handles. Corrects bad posture. Especially helpfull for low back pain. Promotes proper kidney function. Helps relieve constipation. Good for frozen shoulders and scoliosis. Back bend - increases flexiblity of the spine. Forward bend - increases flexibilty of the sciatic nerves and strengthens the thighs and calves. |
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English Name: Awkward Pose
Sanskrit Name: Utkatasana
Benefit: Helps to cure slipped disc in lower back. Stengthens and firms all the muscles of the thighs, calves and hips. Increases flexibility of the hips. Improves circulation to the knees/ankles, relieves gout, rheumatism and arthritis in the legs. Tones the upper arms. Improves concentration. |
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English Name: Eagle Pose
Sanskrit Name: Garurasana
Benefit: Improves the function of the sexual organs, kidneys and the lympathic system. Firms calves, thighs, hips, and abdomen. Opens the 12 major
joints of the body.
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English Name: Standing Head To Knee Pose
Sanskrit Name: Dandayamana-Janushirasana
Benefit: Good for mental strength, improves concentration, realizes oneness of mind and body, uses all major muscle groups and internal organs (primary-digestive, secondary digestive), improves circulation and flexibility, good for diabetes, improves pancreatic functions, strengthens back muscles. When you can do this posture perfectly you don't have to chase anything - the money will chase you, the men will chase you, the gods will chase you. |
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English Name: Standing Bow Pulling Pose
Sanskrit Name: Dandayamana-Dhanurasana
Benefit: Very cardiovascular. Increases circulation to heart and lungs, opens diaphragm, good for frozen shoulders, improves elasticity of spine, creates marriage between strength and balance, activates digestive system, cures infertility - balances ovaries, eliminates abdominal fat, helps prostrate problems. Also improves concentration, patience and determination. Helps to alleviate hot flashes. Tightens the upper thighs, buttocks and stomach. |
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English Name: Balancing Stick
Sanskrit Name: Tuladandasana
Benefit: All the arteries of the heart receive maximum blood flow - clears blockages in the arteries (preventative for future heart problems). One of the best poses for bad posture. Improves the strength and flexiblility of all the back, shoulder, upper arm and hip muscles. |
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English Name: Standing Separate Leg Stretching Pose
Sanskrit Name: Dandayamana-Bibhaktapada Paschimotthanasana
Benefit: Cures/prevents sciatica by stretching the nerves and tendons of the legs. Balances the endocrine system. Helps aleviate depression. Really streches the lower 5 vertibrae. Cardiovascular, major side stretching, opens hips, centres the self, good for kidneys, thyroid and adrenal glands, good for frozen shoulders, rids saddlebags, effects muscles, nerves and tissues, helps chemical imbalances, helps anorexia, constipation, colitis, low blood pressure, appendicitis, spondylitis and menstruation, works all muscular systems at same time. |
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English Name: Triangle Pose / Master Pose
Sanskrit Name: Trikanasana
Benefit: The only posture in the world that improves every muscle, joint, tendon and internal organ. Improves crooked spines and helps to cure lumbago and rheumatism of the lower spine. Changes chemical imbalances in the body. Good for hip and back pain, menstual disorders and constipation. The most important posture to improve the strength and flexibility of the hip joint and muscles of the side of the torso. Lymph nodes get a massage. |
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English Name: Standing Separate Leg Head to Knee
Sanskrit Name: Dandayamana-Bibhaktapada Janushirasana
Benefit: Helps depression and loss of memory, helps abdominal obesity, helps diabetes, balances blood sugar, compresses pancreas and kidneys, exercises endocrine, digestive and reproductive systems. |
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English Name: Tree Pose
Sanskrit Name: Tadasana
Benefit: corrects bad posture, 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
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English Name: Toe Stand Pose
Sanskrit Name: Padangustasana
Benefit: Creates balance in body and mind, strengthens stomach muscles, strengthens weak joints, good for arthritis in knees and legs. |
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English Name: Dead Body Pose
Sanskrit Name: Savasana
Benefit: Relaxation pose, returns body's back to normal. Teaches complete relaxation. When you can let the body and mind go, you really feed the soul. |
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English Name: Wind Removing Pose
Sanskrit Name: Pavanamuktasana
Benefit: Good for constipation, flatulence and hyperacidity, relieves low back pain, good for abdominal muscles - helps tone abdominal wall, massages ascending, descending and transverse colon, prevents hard stool from parastaltic stomach activity, normalises HCL acid. |
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English Name: Sit-Up
Sanskrit Name:
Benefit: Sit-ups strengthen and tighten the abdomen and increases the flexibility of the spine. |
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English Name: Cobra Pose
Sanskrit Name: Bhujangasana
Benefit: It increases spinal strength and flexibility. Helps prevent lower backache and helps cure lumbago, rheumatism, and arthritis of the spine. It also relieves menstrual problems (irregularity, cramps, backache), cures loss of appetite, helps correct bad posture, and improves the functioning of the liver and spleen. The Cobra strengthens the deltiods, trapezius and triceps. |
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English Name: Locust Pose
Sanskrit Name: Salabhasana
Benefit: Even more potent than Cobra for curing any kind of spinal problems. Also excellent for carpel tunnel, tennis elbow. Compresses and opens spine, strengthens lower, mid and upper spine, creates more elasticity in whole spine, increases tone of muscle fibres, accelerates circulation of spinovial fluid, holds vertebrae in position, relieves cervical spondylosis. |
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English Name: Full Locust Pose
Sanskrit Name: Poona Salabhasana
Benefit: Compresses and opens spine, strengthens lower, mid and upper spine, creates more elasticity in whole spine, firms upper arms, hips and thighs, increases tone of muscle fibres, accelerates circulation of spinovial fluid, holds vertebrae in position, relieves cervical spondylosis. |
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English Name: Bow Pose
Sanskrit Name: Dhanurasana
Benefit: Opens the rib cage/increases lung capacity, good for bronchitis. Improves pigeon chest. Strengthens/firms, buttocks, thighs,legs, hips, abdomen, and arms. Increases flexibilty of shoulders, helps tennis elbow. |
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English Name: Fixed Firm Pose
Sanskrit Name: Supta-Vajrasana
Benefit: Greases joints (by putting pressure on joints against gravity), forms abdominal muscles, more stretching in hip joints and diaphragm, relieves lower back pain, good for knees, slims thighs helps sciatica, rheumatism, gout, diabetes and varicose veins. |
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English Name: Half Tortoise Pose
Sanskrit Name: Ardha-Kurmasana
Benefit: Relieves stress, migraines, stomach discomfort, digestion problems and constipation, improves shoulder girdle, sends blood from knees to toes and to the brain, stretches spine, increases circulation to heart, cures insomnia, stretches lower lungs - good for asthma, increases flexibility in hips, brain gets oxygen. |
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English Name: Camel Pose
Sanskrit Name: Ustrasana
Benefit: Compresses spine, curing back problems, opens rib cage, heart, lungs and digestive system, stimulates nervous system, great for lungs and any problem in bronchial plexus, strengthens back and shoulder muscles, improves flexion of neck, stretches throat, sends fresh blood to kidneys, eliminates toxins. |
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English Name: Rabbit Pose
Sanskrit Name: Sasangasana
Benefit: Cures insomnia, depression, colds, sinus, tonsillitis, laryngitis, allergies and glandular defects, compresses thyroid, balances hormones, improves flexibility of scapula, stimulates nerves behind eyes. Stimulates all glands and organs of the body. |
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English Name: Head To Knee Pose w/ Stretching Pose
Sanskrit Name: Janushirasana Paschimotthasana
Benefit: Stimulates thymus, digestion and immune system. Stimulates the lympatic systems. Improves the kidney function. Improves digestion and circulation. Helps allergies and viral infections. Helps to balance blood sugar(diabetes). Stretching - helps stretch sciatic nerve and the last five vertebrae of the spine. Increases strength/tone in the upper arms. Increases circulation to the liver, spleen, pancreas, and intestines. |
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English Name: Spine Twisting Pose
Sanskrit Name: Ardha-Matsyendrasana
Benefit: Compresses and stretches spine - improves elasticity and flexibility, detoxifying, opens bronchial muscles and rib cage, good for abs, prevents slip disc, 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. |
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English Name: Blowing in Firm Pose
Sanskrit Name: Kapalbhati in Vajrasana
Benefit: Very detoxifying, removes the metabolic waste you've built up during the class. Good for toning the stomach muscles and strengthing the internal organs and increases the circulation. Good for strengthing the abdominal wall while triming the waist line. |
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