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Each exercise prepares your body in an optimal way for the next exercise. The entire organism is systematically addressed, internal organs are massaged and glands are stimulated. 

Below are some of the health aspects of each exercise.


1. Pranayama / Standing Deep Breathing Pose


  • Expands the lungs to their full capacity

  • Increases circulation to the whole body

  • Counteracts emphysema, asthma, and other breathing problems

  • Helps regulate blood pressure

  • Exercises the nervous, respiratory and circulatory systems




2. Ardha-Chandrasana with Pada-Hastasana / Half Moon Pose


  • Revitalizes liver, spleen, pancreas and kidneys

  • Corrects bad posture

  • Helps to alleviate lower back pain, bronchial distress

  • Helps to alleviate scoliotic deformities, tennis elbow, frozen shoulder

  • Improves circulation in the legs and to the brain

  • Increases the flexibility of the spine, sciatic nerves, most of the tendons and ligaments of the legs

  • Strengthens and firms the abdomen, hips, thighs and buttocks



3. Utkatasana / Awkward Pose


  • Increases circulation in the knee, toe and ankle joints

  • Relieves rheumatism, arthritis and gout in the legs

  • Helps to cure slipped disc and lumbago in the lower spine

  • Increases hip joint flexibility

  • Strengthens and firms upper arms and all muscles of thighs, calves and hips




4. Garudasana / Eagle Pose


  • Relieves tension in neck and shoulders

  • Improves sexual vitality and control

  • Improves flexibility of all 12 major joints of the body

  • Strengthens and firms legs, arms, and abdomen





5. Dandayamana - Janushirasana / Standing Head to Knee Pose



  • Relieves tension in neck and shoulders

  • Improves sexual vitality and control

  • Improves flexibility of all 12 major joints of the body

  • Strengthens and firms legs, arms, and abdomen



6. Dandayamana - Dhanurasana / Standing Bow Pulling Pose



  • Flushes out kidneys helping to eliminate toxins

  • Increases the size and elasticity of the rib cage and lungs

  • Helps correct high blood pressure

  • Helps tennis elbow and frozen shoulder

  • Improves the flexibility and strength of the lower spine and most of the body’s muscles

  • Improves flexibility of sciatic nerve

  • Strengthens and firms abdominal wall, upper thighs, upper arms, hips, and buttocks


7. Tuladandasana / Balancing Stick Pose



  • Strengthens the heart muscle and improves circulation

  • Increases lung capacity

  • Helps tennis elbow and varicose veins

  • Increases the flexibility of the spine, hip, and shoulder joints

  • Strengthens and firms arms, hips, buttocks and upper thighs




8. Dandayama - Bibhaktapada Paschimottanasana / Standing Separate Leg Stretching Pose



  • Helps functioning of the abdominal organs

  • Brings blood to the brain

  • Stretches and strengthens the sciatic nerves and tendons of the legs

  • Increases flexibility of the pelvis, ankles, hip joints and last 5 vertebrae of spine

  • Improves the muscle tone and flexibility of thighs and calves



9. Trikanasana / Triangle Pose



  • Improves every muscle, joint, tendon and internal organ

  • Revitalizes nerves, veins, and tissues

  • Improves crooked spines

  • Helps correct frozen shoulder and tennis elbow

  • Increases strength and flexibility of the hip joint

  • Increases strength and flexibility of the muscles of the side of the torso

  • Strengthens and firms arms, upper thighs, waistline and hips



10. Dandayamana - Bibhaktapada - Janushirasana / Standing Separate Leg Head to Knee Pose



  • Increases blood circulation to legs and brain (helping with some types of headaches)

  • Massages internal organs

  • Helps with diabetes and hyperacidity

  • Helps relieve constipation, dyspepsia, and hemorrhoids

  • Improves flexibility of the spine, shoulders, hips, sciatic nerve

  • Strengthens and firms abdomen, waistline, hips, buttocks, upper thighs



11. Tadasana / Tree Pose



  • Improves posture and balance

  • Improves circulatory disorders

  • Relieves tension in neck and shoulders

  • Increases flexibility of ankles, knees, and hip joints

  • Strengthens internal oblique muscles to prevent hernia




12. Padangustasana / Toe Stand Pose



  • Develops psychological and mental powers, especially patience

  • Helps to cure gout and rheumatism of the knees, ankles and feet

  • Helps with hemorrhoid problems

  • Strengthens stomach muscles, weak joints, and feet (which have 1/4 of all the bones in the body)




13. Savasana / Dead Body Pose



  • Returns circulation to normal

  • Improves concentration

  • Helps reduce hypertension, nervousness, anxiety, and irritability






14. Pavabanuktasana / Removing Pose



  • Massages the colon

  • Helps and prevents constipation and irritable bowel syndrome

  • Stimulates the liver, small and large intestine, and spleen

  • Improves flexibility of the hip joints and relieves lower back pain

  • Firms the abdomen, thighs and hips




15. Sit-up



  • Strengthens and firms the abdomen

  • Increases flexibility of the spine, hamstrings, and sciatic nerve







16. Bhujangasana / Cobra Pose



  • Maintains the body in perfect condition

  • Increases spinal strength and flexibility

  • Helps backache, lumbago, rheumatism and arthritis

  • Strengthens deltoids, trapezius and triceps





17. Salabhasana / Locust Pose


  • Maintains the body in perfect condition

  • Increases spinal strength and flexibility

  • Helps backache, gout, slipped disc and sciatica

  • Helps lumbago, rheumatism and arthritis

  • Firms buttocks and hips

  • Helps tennis elbow


18. Pooma Salabhasana / Full Locust Pose
  • Has the same therapeutic value as the Cobra Pose

  • Has the same upper-body benefits as Standing Bow Pulling

  • Also firms abdominal muscles, upper arms, hips and tights







19. Dhanurasana / Bow Pose



  • Maintains the body in perfect condition

  • Increases spinal strength and flexibility

  • Helps straighten rounded spines

  • Helps intestines, liver, kidneys and spleen

  • Relieves backache




20. Supta - Vajrasana / Fixed Firm Pose
  • Helps to cure sciatica, gout and rheumatism in the legs

  • Helps to prevent hernia

  • Strengthens and improves flexibility of lower spine, knees, and ankles

  • Firms thighs, calf muscles and strengthens the abdomen






21. Ardha - Kurmasana / Half Tortoise Pose
  • Provides maximum relaxation
  • Stretches lower part of the lungs increasing blood circulation to the brain

  • Good for diabetes and anemia

  • Massages heart, lungs, and coronary arteries

  • Increases flexibility of the hip and shoulder joints

  • Firms abdomen and thighs



22. Ustrasana / Camel Pose



  • Stretches abdominal organs and cures constipation 

  • Stretches the throat, thyroid gland and parathyroid

  • Stimulates the nervous system

  • Opens rib cage to allow for maximum expansion of the lungs

  • Maximum compression of spine improving flexibility of the neck and spine

  • Firms the abdomen and slims the waistline




23. Sasangasana / Rabbit Pose



  • Maximum spine stretching allowing nervous system to receive proper nutrition

  • Maintains mobility and elasticity of spine

  • Nurtures the nervous system, helps with depression

  • Improves digestion

  • Helps cure sinus problems, colds and chronic tonsillitis

  • Strengthens and firms abdomen and back muscles



24. Janursiasana with Paschimottanasana / Head to Knee with Stretching Pose



  • Helps balance blood sugar levels

  • Improves kidney function

  • Improves digestion

  • Improves the flexibility of sciatic nerves, ankles and hip joints

  • Strengthens and firms abdomen and arms





25. Ardha - Matsyendrasana / Spine Twisting Pose



  • Increases circulation and nutrition to spinal nerves, veins, and tissues

  • Improves spinal elasticity and flexibility

  • Helps cure lumbago and rheumatism of the spine

  • Improves digestion

  • Firms abdomen, thighs and buttocks





26. Khapalbhati in Vajrasana / Blowing - in Firm Pose


  • ​Increases circulation

  • Removes toxins

  • Strengthens all abdominal organs

  • Trims the waist line

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