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26 Postures and 2 Breathing Exercises. What can they do for you?

Standing Deep Breathing/ Pranayama Breathing
  • Opens cervical vertebrae.
  • Increases lung capacity and elasticity.
  • Permits maximum expansion of the lungs for increased oxygen intake.
  • Counteracts emphysema, asthma and other breathing problems.
  • Helps regulate blood pressure.
  • Exercises the nervous, respiratory and circulatory systems.

Half Moon with Hands to Feet  Pose/ Ardha Chandrasana with Padahastasana
  • Tones thighs, hips, waist and abdomen.
  • Improves and strengthens muscles in the central part of the body, especially the abdomen.
  • Increases flexibility of the spine.
  • Stimulates pituitary gland.
  • Massages kidney and colon.
  • Helps relieve constipation.
  • Helps to alleviate lower back pain, bronchial distress, sciatic deformities, frozen shoulder.

Awkward Pose/ Utkatasana
  • Improves overall body strength and balance.
  • Strengthens and firms upper arms, abdominal muscles, thighs, calves, hips and buttocks.
  • Relieves menstrual cramping.
  • Good for digestion and joint pain.
  • Increases blood circulation in the knees and ankle joints.
  • Relieves symptoms of rheumatism, arthritis, sciatica and gout in the legs.

Eagle Pose/ Garurasana
  • Massages reproductive organs and helps prostate problems.
  • Firms and tones legs, arms and abdominal muscles.
  • Good for varicose veins.
  • Relieves tension in neck and shoulders.
  • Increases joint mobility in hips, ankles, knees, hips, shoulder, elbow, wrist, deltoids and scapula.
  • Improves function of the central nervous system and the lymphatic system.
  • Improves balance and concentration.

Standing Head to Knee Pose/ Dandayamana-Janushirasana
  • Improves circulation, strength, flexibility and balance.
  • Massages digestive and reproductive systems.
  • Strengthens muscles around the knee and ankle joints.
  • Develops skills of concentration, determination, patience and perseverance.

Standing Bow Pulling Pose/ Dandayamana-Dhanurasana
  • Improves cardiovascular function and circulation to heart and lungs.
  • Develops concentration, determination, patience and perseverance.
  • Improves mobility of the spine and elasticity of rib cage and lungs.
  • Activates digestive system.
  • Tones core and leg muscles.
  • Improves range of motion in shoulders.
  • Develops grip strength.
  • Relieves muscle fatigue and lethargy and stimulates the nervous system.

Balancing Stick Pose/ Tuladandasana
  • Improves blood flow and circulation.
  • Exercises pancreas, liver, spleen and nervous system.
  • Strengthens the heart muscle.
  • Strengthens and firms arms, hips, core, buttocks and upper thighs.

Standing Separate Leg Stretching Pose/ Dandayamana-Bibhaktapada-Paschimotthanasana
  • Improves hip flexibility.
  • Increases circulation to the brain.
  • Stimulates adrenal glands.
  • Improves functioning of abdominal organs and the small and large intestines.
  • Good for diabetes, hyperacidity of the stomach and constipation.
  • Stretches sciatic nerves.

Triangle Pose/ Trikanasana
  • Firms thighs and waist and opens hips.
  • Helps alleviate rheumatism and lumbago in the lower spine.
  • Helps correct frozen shoulder.
  • Corrects chemical imbalances and relieves constipation, colitis, low blood pressure, appendicitis, spondylitis and menstrual disorders.
  • Improves cardiovascular function.
  • Exercises the circulatory, digestive, immune, reproductive, respiratory and muscular systems.

Standing Separate Leg Head to Knee Pose/ Dandayamana-Bibhaktapada-Janushirasana
  • Improves flexibility of the spine, shoulders, hips and sciatic nerve.
  • Improves circulation to legs and brain.
  • Relieves some types of headaches.
  • Stimulates pituitary and thyroid glands.
  • Stretches, tones and decongests the spinal column and the nervous system.
  • Helps relieve hyperacidity, constipation, dyspepsia and other digestive problems.

Tree Pose/ Tadasana
  • Improves posture, balance and grace.
  • Prevents hernia by strengthening the internal oblique muscles.
  • Improves hip and knee mobility.
  • Tones gluteus maximus.
  • Relieves tension in neck and shoulders.
  • Releases inflammation of the lower back.
  • Good for circulatory disorders, arthritis and rheumatism.

Toe Stand Pose/ Padangustasana
  • Develops psychological and mental powers, especially patience.
  • Especially strengthens and stretches muscles of the feet.
  • Strengthens abdominal muscles.
  • Combats arthritis, knee, leg or gout pain.
  • Strengthens weak joints.

Dead Body Pose/ Savasana
  • Returns circulation and breath to normal between postures.
  • Improves concentration and focus.
  • Helps reduce hypertension, nervousness, anxiety and irritability.

Wind Removing Pose/ Pavanamuktasana
  • Massages ascending, descending and transverse colon.
  • Helps prevent constipation and irritable bowel syndrome.
  • Good for constipation, flatulence and hyperacidity.
  • Improves flexibility of the hip joints and relieves lower back pain.
  • Reduces excess gas production.

Sit Up
  • Strengthens and firms abdominal muscles.
  • Increases flexibility of the spine, hamstrings and sciatic nerve.
  • Energizes.

Cobra Pose/ Bhujangasana
  • Increases spinal strength and flexibility, relieves back pain.
  • Improves functioning of intestines, liver, kidney and spleen.
  • Helps relieve lumbago, rheumatism and arthritis of the spine.
  • Helps relieve menstrual and digestive problems.
  • Helps heal or prevent slipped or herniated discs, scoliosis and arthritis.

Locust Pose/ Salabhasana
  • Increases spinal strength and flexibility, relieves back pain.
  • Improves functioning intestines, liver, kidney and spleen.
  • Relieves slipped discs and sciatica.
  • Reduces symptoms of gout, herniated disc, sciatica, tennis elbow.

Full Locust Pose/ Poorna-Salabhasana
  • Increases spinal strength and flexibility, relieves back pain.
  • Increases elasticity in rib cage and thorassic spine.
  • Firms abdominal muscles, upper arms, hips and thighs.

Bow Pose/ Dhanurasana       
  • Increases spinal strength and flexibility, relieves back pain.
  • Improves functioning intestines, liver, kidney and spleen.
  • Accelerates circulation of spinal fluid.
  • Improves digestion and fights constipation.
  • Helps relieve lumbago, rheumatism and arthritis of the spine.
  • Opens rib cage to allow full expansion of lungs.
  • Revitalizes spinal nerves by increasing circulation, and strengthens muscles along the entire length of the spine.

Fixed Firm Pose/ Supta-Vajrasana
  • Helps relieve sciatica, gout and rheumatism in the legs.
  • Helps prevent hernia.
  • Strengthens and improves flexibility of diaphragm, hips, lower spine, knees and ankles.
  • Lubricates joints, especially knees and ankles.

Half Tortoise Pose/ Ardha-Kurmasana
  • Alleviates stomach discomfort, digestion problems and constipation.
  • Stretches lower part of the lungs.
  • Increases blood circulation to the brain.
  • Relieves insomnia and migraines.
  • Increases flexibility of the hip and shoulder joints.
  • Stretches the spine.

Camel Pose/ Ustrasana
  • Compresses kidneys and adrenal glands, helps reduce excess stress hormones.
  • Sends fresh blood to the kidneys.
  • Stretches abdominal organs, stimulating digestive system.
  • Stretches the throat, thyroid gland and parathyroid gland.
  • Stimulates the nervous system.
  • Opens rib cage to allow for maximum expansion of the lungs.
  • Maximum compression of spine, improving flexibility and circulation.

Rabbit Pose/ Sasangasana
  • Maximum stretch of spine for mobility and elasticity.
  • Alleviates insomnia, depression, cold, sinus congestion and headaches.
  • Strengthens and firms abdomen and back muscles.
  • Stimulates nerves behind the eyes.
  • Improves posture.
  • Stimulates thymus gland, improving function of the immune system.

Head to Knee with Stretching Pose/ Janushirasana with Paschimotthanasana
  • Improves digestion, simulates thymus and immune system.
  • Improves the flexibility of sciatic nerves, ankles, and hip joints.
  • Strengthens and firms abdomen and arms.
  • Increases circulation to the liver, spleen, and pancreas.
  • Reduces symptoms of asthma.

Spine Twisting Pose/ Ardha-Matsyendrasana
  • Increases circulation and nutrition to spinal nerves, veins and tissues.
  • Improves spinal elasticity and flexibility.
  • Opens bronchial muscles and rib cage.
  • Prevents and heals herniated disc.
  • Relieves back pain and deformity in lumbar region.
  • Massages kidneys, liver, gall bladder, spleen and pancreas.
  • Relieves lethargy, helps cure vertigo and dizziness.

Blowing in Firm Pose/ Kapalbhati in Vajrasana
  • Increases circulation.
  • Strengthens abdominal muscles.
  • Normalizes bowel function.
  • Energizes and increases mental clarity.
 
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  • About
    • Bikram Yoga
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