1. Standing Deep Breathing
Pranayama Breathing: Oxygenates the muscles, expands the lungs and improves blood circulation.
2. Half Moon with Hands to Feet
Ardha-Chandrasana with Padha Hastasana: Stretches the spine in four directions. Firms the waistline, hips, abdomen, buttocks and thighs.
Ardha-Chandrasana with Padha Hastasana (Part 2): Stretches the spine in four directions. Firms the waistline, hips, abdomen, buttocks and thighs
2. Hands to Feet
Ardha-Chandrasana with Padha Hastasana: Stretches the spine in four directions. Firms the waistline, hips, abdomen, buttocks and thighs
Utkatasana (Part 1): Strengthens and tones the legs, arms and abdomen. Helps relieve arthritis in the legs and slipped discs in the lower spine.
Utkatasana: Strengthens and tones the legs, arms and abdomen. Helps relieve arthritis in the legs and slipped discs in the lower spine.
Utkatasana (Part 3): Strengthens and tones the legs, arms and abdomen. Helps relieve arthritis in the legs and slipped discs in the lower spine.
Garurasana: Opens the fourteen major joints, eliminates cellulite and varicose veins. Improves balance, focus and concentration. Good for reproductive health.
5. Standing Head to Knee
Dandayamana-Janushirasana: Improves flexibility of sciatic nerves and strengthens the thighs. Helps squeeze and flush out the abdominal organs. Cultivates focus and patience.
6. Standing Bow
Dandayamana-Dhanurasana: Improves balance and flexibility of the lower spine. Builds patience and determination.
7. Balancing Stick
Tuladandasana: Sends high speed blood to the heart, cleaning out the veins and arteries. Elevates the core temperature and ignites the cardiovascular system.
8. Standing Separate Leg Stretching
Dandayamana-Bibhaktapada-Paschimotthanasana: Helps cure sciatica, massages the internal abdominal organs and improves flexibility of hamstrings, hips and spine.
Trikanasana: Strengthens the entire body and revitalizes nerves, veins and tissues. Improves lower back pain. Heals the heart and lungs.
10. Standing Separate Leg Forehead to Knee
Dandayamana-Bibhaktapada-Janushirasana: Trims the abdomen, waistline, buttocks and thighs. Helps regulate metabolism and immune function.
Tadasana: Improves posture and balance. Increases flexibility of the knees, hips and ankles
12. Toes Stand
Padangustasana: Opens and strengthens the knee and hip joints. Develops mental strength.
13. Dead Body
Savasana: Facilitates powerful blood flow, creating internal cleansing and magnifying benefits of the postures that precede it. Teaches relaxation.
14. Wind Removing
Pavanamuktasana (single leg): Compresses the colon and improves the digestive system. Strengthens the arms, abdomen and thighs.
13. PAVANAMUKTASANA (BOTH LEGS)
Wind Removing: Compresses the colon and improves the digestive system. Strengthens the arms, abdomen and thighs.
15. Sit Up
Pada-Hasthasana: Stretches the spine and energizes the body
Bhujangasana: Strengthens the lumbar spine, relieving pain and combating slipped discs, herniated discs, scoliosis and arthritis.
Salabhasana (single leg): Strengthens the upper spine and helps varicose veins in the legs.
15. SALABHASANA (BOTH LEGS)
Locust: Strengthens the upper spine and helps varicose veins in the legs.
18. Full Lucust
Poorna-Salabhasana: Strengthens the middle spine, opens the ribcage and firms the abdomen, thighs and arms
Dhanurasana: Utilizes and strengthens the entire spine, improving blood circulation to the region. Aids digestive problems.
Supta-Vajrasana: Increases circulation and mobility to the knees, hips and ankles. Helps prevent hernias.
21. Half Tortoise
Ardha-Kurmasana: Good for tense necks and shoulders. Increases blood flow to the brain, enhancing memory and mental clarity.
Ustrasana: Maximum compression of the spine. Improves flexibility and relieves back-aches.
Sasangasana: Maximum extension of the spine. Increases mobility of the back muscles. Improves insomnia and depression.
24. Head to Knee with Stretching
Janushirasana with Paschimottanasana: Excellent for the immune and lymphatic systems. Improves digestion.
25. Spine Twist
Ardha-Matsyendrasana: Improves circulation to spinal nerves. Relieves lower back pain and helps avoid slipped discs.
26. Blowing in Firm
Kapalbhati in Vajrasana: Improves digestion and circulation. Strengthens the abdominal muscles.