26 Postures and Two Breathing Exercises

Standing Deep Breathing
Pranayama Series

Benefits:

  • Teaches you to use 100 percent of your lungs.
  • Most people use only a small percentage of their lung capacity, never allowing the lungs to reach the maximum expansion that nature intended.
  • Expands the lungs and increases circulation, elevating your core temperature and preparing the muscles for exercise.
Half-Moon Pose with Hands to Feet Pose
Ardha Chandrasana & Pada-Hastasana

Ardha Chandrasana
Half-Moon Pose

Benefits:

  • Firms and trims the waistline, hips, abdomen, buttocks, and thighs.
  • Improves and strengthens every muscle in the central part of the body, especially the abdomen.
  • Increases flexibility of the spine, corrects bad posture, promotes proper kidney function, and helps to cure enlargement of the liver and spleen, dyspepsia, and constipation.
  • Increases flexibility and strength of the rectus abdominis, latisimus dorsi, oblique, deltoid, and trapezius muscles.

Pada-Hastasana
Hands to Feet Pose

Benefits:

  • Firms and trims the waistline, hips, abdomen, buttocks, and thighs.
  • Increases the flexibility of the spine as well as the glutes, hamstrings, calves.
  • Greatly improves blood circulation to the legs and brain, and strengthens the rectus abdominis, gluteus maximus, oblique, deltoid and trapezius muscles.

Awkward Pose
Utkatasana

Benefits:

  • Strengthens and firms all muscles of upper and lower legs, and hips, also improves hip mobility.
  • Strengthens and tones the upper arms, shoulders and abdomen.
  • Increases blood circulation in the knees and ankle joints and relieves rheumatism, arthritis, and gout in the legs.
  • Helps to cure slipped disc’s and lumbago in the lower spine.
Eagle
Garurasana

Benefits:

  • Supplies fresh blood to the sexual organs and the kidneys, increasing sexual power and control.
  • Firms the calves, thighs, hips, abdomen, and upper arms.
  • Improves the flexibility of the hip, knee, and ankle joints and strengthens the latisimus dorsi, trapezius, and deltoid muscles.
Standing Head To Knee Pose
Dandayamana – JanuShirasana

Benefits:

  • Helps develop concentration, patience, and determination.
  • Improves balance.
  • Tightens abdominal and thigh muscles.
  • Improves hamstring and hip flexibility.
  • Strengthens all the leg muscles, in addition to the deltoid, trapezius, latisimus dorsi, scapula, and
Standing Bow Pulling Pose
Dandayamana – Dhanuraiana

Benefits:

  • Improves mental determination and develops balance
  • Tightens abdominal and thigh muscles
  • Tightens arms, hips, and buttocks.
  • Improves posture, while increasing elasticity of the rib cage and the lungs
  • Improves flexibility and strength. of the spine, legs, hips and shoulders.
Balancing Stick Pose
Tuladandasana

Benefits:

  • Perfects control and balance.
  • Firms hips, buttocks, and upper thighs, as well as providing many of the same benefits for the legs as in Standing Head to Knee.
  • Increases circulation and strengthens the cardiovascular system, this is an excellent exercise for poor posture.
  • Improves flexlibility, strength, and muscle tone of shoulders, upper arms, spine, and hip joints.
Standing sparate Leg Stretching Pose
Dandytamana – Bibhaktaeada – Paschimottanasana

Benefits:

  • Improves and helps alleviate sciatica by stretching the sciatic nerves in the muscles of the back of the legs.
  • Helps the functioning of most of the internal organs, especially the small and large intestine.
Triangle Pose
Trikanasana

Benefits:

  • Works almost every muscles, joint, tendon, and internal organ in the body.
  • Revitalizes nerves, veins, and tissues.
  • Helps lumbago and rheumatism of the lower spine by flexing and strengthening the last five vertebrae.
  • Improves posture.
  • Most important pose to increase the strength and flexibility of the hip and side of the torso.
  • Firms the thighs and hips, slims the waistline, and improves the deltoid, trapezius, scapula, and latisimus muscles.
Standing Separate Leg head to Knee Pose
Dandayamana – Bibhaktapada – Janushirasana

Benefits:

  • Many of the same benefits as Hands to Feet Pose.
  • Helps develop concentration, patience, and determination.
  • Improves balance.
  • Tightens abdominal and thigh muscles.
  • Improves hamstring and hip flexibility.
  • Strengthens all the leg muscles, in addition to the deltoid, trapezius, latisimus dorsi, scapula, and biceps.
Tree Pose
Tadasana

Benefits:

  • Improves posture patience and balance.
  • Increases the flexibility of the ankles, knees, and hip joints.
  • By strengthening the internal oblique muscles, it helps prevent hernia.
Toe Stand Pose
Padangustasana

Benefits:

  • Develops excellent balance, concentration and patience.
  • Helps to cure gout and rheumatism of the knees, ankles, and feet.
  • Helps cure hemorrhoid problems.
Dead Body Pose
Savasana

Benefits:

  • Dead body pose returns blood circulation to normal.
  • Teaches complete relaxation.
Wind Removing Pose
Pavanamuktasana

Benefits:

  • Alleviates and reduces flatulence, the source of most chronic abdominal discomforts.
  • Improves the flexibility of the hip joints and firms the abdomen, thighs, and hips.
Sit up
Sit Up

Benefits:

  • Strengthens the abdomen and hip flexors.
  • Increases flexibility of the spine.
Cobra Pose
Bhujangasana

Benefits:

  • Increases spinal strength and flexibility, helps prevent lower back pain, and helps cure lumbago, rheumatism and arthritis of the spine.
  • Improves menstrual problems (irregularity, cramps, backache)
  • Cures loss of appetite
  • Helps Improve posture
  • Improves the functioning of the liver and spleen.S
  • Strengthens the deltoids, trapezius and triceps.
Locust Pose
Salabhasana

Benefits:

  • Strengthens the upper back, arms, fingers, hamstrings and calves.
  • Helps back or spinal problems such as gout, slipped disc, and sciatica.
  • Helps tennis elbow and is also excellent for toning the buttocks and hip rotators.
Full Locust Pose
Poorna – Salabhasana

Benefits:

  • Same therapeutic value as the Cobra Pose and the same upper-body benefits as the Standing Bow Pulling.
  • Strengthens the middle back, upper arms, hips, and hamstrings.
Bow Pose
Dhanurasana

Benefits:

  • Improves the functioning of the large and small intestines, the liver, kidneys, and spleen.
  • Helps straighten rounded spines, relieves backaches, and improves kyphotic upper body posture (rounded shoulders) opening the rib cage and strengthening the upper back, permitting maximum expansion of the lungs and increased oxygen intake.
  • Revitalizes all spinal nerves by increasing the circulation of the spine.
  • Improves digestion and strengthens abdominal muscles, upper arms, thighs and hips.
Fixed Firm Pose
Supta – Vajrasana

Benefits:

  • Helps sciatica, gout and rheumatism in the legs.
  • Strengthens and improves flexibility of lower spine, hip flexors, quadriceps, knees and ankle joints.
Half Tortoise Pose
Ardha – Kurmasana

Benefits:

  • Provides maximum relaxation.
  • Helps indigestion and stretches the lower part of the lungs, increasing blood circulation to the brain.
  • Firms the abdomen and thighs.
  • Increases the flexibility of hip joints, scapula, deltoids, triceps, and latisimus dorsi muscles.
Camel Pose
Ustrasana

Benefits:

  • Stretches the abdominal organs to the maximum and helps constipation.
  • Stretches the throat, thyroid gland, and parathyroid.
  • It opens a narrow rib cage to give more space to the lungs.
  • Because it produces maximum compression of the spine, it improves the flexibility of the neck and spine and relieves backache.
  • Firms and slims the abdomen and the waistline.
Rabbit Pose
Sasangasana

Benefits:

  • Produces the opposite effect of the Camel; as a result, it stretches the spine to permit the nervous system to receive proper nutrition.
  • Maintains the mobility and elasticity of the spine and back muscles.
  • Improves digestion and helps sinus problems, and chronic tonsillitis
  • Wonderful effect on thyroid and parathyroid glands.
  • Improves the flexibility of the scapula and the trapezius muscles.
Head to Knee Pose with Stretching Pose
Janushirasana with Paschimottanasana

Benefits:

  • Helps to balance blood sugar levels.
  • Improves the flexibility of the sciatic nerves, ankles, knees, and hip joints.
  • Improves digestion.
  • Enhances the proper function of the kidneys.
  • Expands the solar plexus.
  • Relieves chronic diarrhea by improving digestion.
  • Increases the flexibility of the trapezius, deltoid, rectus femoris, and biceps muscles, as well as the sciatic nerves, tendons, hip joints, and last five major vertebrae of the spine.
Spine Twisting Pose
Ardha – Matsyendrasana

Benefits:

  • The only exercise that twists the spine from top to bottom at the same time.
  • As a result, it increases circulation and nutrition to spinal nerves, veins, and tissues, and improves spinal elasticity and flexibility of the hip joints.
  • Helps lumbago and rheumatism of the spine.
  • Improves digestion, removes flatulence from the intestines.
  • Firms the abdomen, thighs and buttocks.
Blowing in Firm Pose
Kapalbhati in Vajrasana

Benefits:

  • The last breathing exercise strengthens all the abdominal organs and trims the waistline.
  • Exhales unexpelled toxings from the body.
  • Cools the body.
  • Completes the practice.
  • Increases circulation.
Bear