1. Standing Deep Breathing (Pranayama)
• good for lungs and respiratory system
• good for mental relaxation
• helps with sleep disorders, irritability
• helps maintain good blood pressure
 
 

 

2. Half Moon Pose with Hands to Feet Pose (Ardha Chandrasana with Pada Hastasana)
• strengthens abdominal muscles
• releases frozen shoulders
• aids in recovery of slipped or ruptured disc
 
 

 

3. Awkward Pose (Utkatasana)
• relieves sciatica, arthritis, rheumatism, and gout in the legs
• cure slipped disc and lumbago in the lower spine
• firms all muscles of thighs, calves, and hips
 

 

4. Eagle Pose (Garurasana)
• supplies fresh blood to the sexual organs and the kidneys
• firms calves, thighs, hips, abdomen, and arms
• improves the flexibility of the hip, knee, and ankle joints
 

 

5. Standing Head to Knee Pose (Dandayamana Janushirasana)
• reduces diabetes
• improves flexibility of sciatic nerves
• strengthens the tendons, biceps of the thigh muscles, and hamstrings in the legs
 
 

 

6. Standing Bow Pulling Pose (Dandayamana Dhanurasana)
• increases circulation to the heart and lungs
• improves elasticity of the spine
• creates marriage between strength and balance
• regulates menstrual cycle
• helps with lower back pain
 

 

7. Balancing Stick Pose (Tuladandasana)
• the most cardiovascular pose in the series
• increases blood flow over the body
• keeps the stomach trim or helps get it trim with shoulders up and chest down
• clears blockage of the arteries for prevention of cardiac problems
 

 

8. Standing Seperate Leg Stretching Pose (Dandayamana Bibhaktapada Paschimottanasana)
• helps relieve depression
• loss of memory
• constipation
• increases circulation to the brain and adrenal glands • stretches the spine and back of the legs
 
 

 

9. Triangle Pose (Trikanasana)
• changes chemical imbalances in the system
• helps with menstrual disorders
• the whole body is effected; muscles, nerves & tissues
• good for hip and back pain
 
 

 

10. Standing Separate Leg Head to Knee Pose (Dandayamana Bibhaktapada Janushirasana)
• helps maintain good blood sugar balance
• compression of the pancreas and kidney
• marriage between pineal and thyroid
• helps with colds, sinus problems, migraines
• muscular, skeletal, endocrine, digestive and reproductive systems all benefit
 

 

11. Tree Pose (Tadasana)
• creates hip and knee mobility
• excellent for posture and balance
• the only pose which creates total body traction
• releases abdominal tension
• aids in rheumatism and circulatory disorders
 

 

12. Toe Stand (Padangustasana)
• creates balance in body and mind
• strengthens stomach muscles
• helps to avoid gout, arthritis of the knee, leg strengthens weak joints
• challenges your mental concentration
 

 

13. Dead Body Pose (Savasana)
• returns the body to its normal slate
• preparation for floor series
 
 
 

 

14. Wind Removing Pose (Pavanamuktasana)
• prevents flatulence, low back pain, constipation, anorexia
• abdominal pressure on ascending, descending and transverse colon regulates digestion
• stretches tight hips * straightens the spine
 

 

15. Sit Up
• strengthens and tightens abdomen
• releases toxins from the lungs
 
 
 

 

16. Cobra Pose (Bhujangasana)
• increases spinal strength and flexibility
• helps prevent lower backache, cure lumbago
• rheumatism and arthritis of the spine
• improves the functioning of the liver and spleen
 
 
 

 

17. Locust (Salabhasana)
• cures gout, slipped disc, sciatica, and tennis elbow
• excellent for firming buttocks and hips
 
 

 

18. Full Locust (Poorna-Salabhasana)
• firms muscles of the abdomen, upper arms, hips and thighs
• helps relieve and prevent lower backache
• compresses and opens spine
• relieves cervical spondylosis
 

 

19. Bow Pose (Dhanurasana)
• works entire spine
• helps with back pain and scoleosis
• holds vertebrae in position
 
 
 

 

20. Fixed Firm Pose (Supta Vajrasana)
• stretches and strengthens the psoas muscles
• stretches knee and ankle joints
• relieves lower back pain
• slims thighs, firms abdomen and calves
• helps cure sciatica, gout, vericose veins
• helps prevent hernia
 

 

21. Half Tortoise Pose (Ardha-Kurmasana)
• provides maximum relaxation
• cures indigestion, constipation, flatulence
• good for emphysema and asthma
• increases blood flow to the brain bringing mental clarity, good memory
 

 

22. Camel Pose (Ustrasana)
• opens the chest
• strengthens muscles of the back and shoulders
• produces maximum compression of the spine
• often an emotional release happens in this pose
• the nervous system is stimulated
• improves flexibility of the neck and spine
 

 

23. Rabbit Pose (Sasangasana)
• helps maintain mobility and elasticity of the spine and back muscles
• nurtures the nervous system
• brings blood to the brain
 
 

 

24. Head to Knee Pose with Stretching Pose (Janushirasana with Paschimottanasana)
• increases flexibility of the shoulder muscles, hip joint, and last five vertebrae of the spine
• stretches sciatic nerve
• increases circulation to the liver, spleen, pancreas, thyroid, thymus and intestines
• circulation of blood to legs & brain * flexibility of the spine * stretches the back of the legs
 

 

25. Spine Twisting Pose (Ardha Matsyendrasana)
• only posture that twists the spine from top to bottom at the same time
•helps prevent slipped discs, scoliosis, arthritis, rheumatism
• increases circulation and nutrition to the spinal nerves, veins and tissues
• relieves lethargy, releases tension
• helps cure vertigo and dizziness
• maintains youth by improving flexibility of the spine
 

 

26. Blowing in Firm Pose (Kapalbhati in Vajrasana)
• improves oxygenation to the body
• rids the body of toxins
• energizes and revitalizes the body
• helps bring mental clarity and alertness