Standing Deep Breathing: Pranayama Series

Standing Deep Breathing

  • Teaches you to use 100% capacity of your lungs/increases lung capacity
  • Increases circulation to the whole body waking everything up & preparing the muscles for action
  • Increases neck and shoulder flexibility

Half Moon Pose: Ardha-Chandrasana

Half Moon

  • Gives quick energy and vitality
  •  Improves and strengthens every muscle in central part of the body, especially the abdomen
  • Increases flexibility of the spine
  • Corrects bad posture
  • Promotes proper kidney function
  • Helps to cure enlargement of the liver and spleen, dyspepsia, and constipation
  • Increases flexibility and strength of the rectus abdominus, latissimus dorsi, oblique, deltoid, and trapezius muscles
  • Firm and trim the waistline, hips, abdomen, buttocks & thighs

Hands to Feet Pose: Pada-Hastasana

Hands Feet

  • Increases flexibility of the spine, sciatic nerves and most of the tendons and ligaments of the legs
  • Strengthens biceps of thighs and calves
  • Greatly improves blood circulation in the legs and to the brain
  • Strengthens rectus abdominus, gluteus maximus, oblique, deltoid, and trapezius muscles
  • Firm and trim the waistline, hips, abdomen, buttocks & thighs

Toe Stand Pose: Pandangustasana

Toe Stand

  • Develops psychological and mental powers - especially patience and focus
  • Helps cure gout and rheumatism of the knees, ankles and feet
  • Helps cure hemorrhoid problems

Dead Body Pose: Savasana

Dead Body

  • Returns blood circulation and all body systems to normal
  • Teaches complete relaxation
  • Position in which the body absorbs the medical benefits from the poses

Wind Removing Pose: Pavanamuktasana

Wind Removing

  • Cures and prevents flatulence
  • Improves flexibility of the hip joints
  • Firms the abdomen, thighs, and hips
  • Cures and prevents arthritis of the fingers
  • Stimulates the colon and small intestines, helps equalize hydrochloric acid in the stomach, aiding in digestion and elimination

Cobra Pose: Bhujangasana

Cobra

  • Increases spinal strength and flexibility
  • Cures and prevents lower backache
  • Helps cure lumbago, rheumatism, and arthritis of the spine
  • Relieves menstrual problems--irregularity, cramps, backache
  • Cures loss of appetite
  • Helps correct bad posture
  • Improves the functioning of the liver and spleen
  • Strengthens the deltoids, trapezius, and triceps

Awkward Pose: Utkatasana

Awkward

  • Strengthens and firms the thighs, calves and hips and makes hip joints flexible
  • Firms the upper arms
  • Increases blood circulation in the knees and ankle joints
  • Relieves rheumatism, arthritis, and gout in the legs.
  • Helps to cure slipped disc and lumbago in lower spine
  • Improves skeletal alignment

Eagle Pose: Garurasana

Eagle

  • Strengthens and firms all muscles of thighs, calves and hips and makes hip joints flexible.
  • Firms the upper arms
  • Increases blood circulation in the knees and ankle joints
  • Relieves rheumatism, arthritis, and gout in the legs.
  • Helps to cure slipped disc and lumbago in lower spine

Standing Head to Knee Pose: Dandayamana Janushirasana

Standing Head to Knee

  • Helps develop concentration, patience, and determination
  • Tightens abdominal and thigh muscles
  • Improves flexibility of sciatic nerves
  • Strengthens the tendons, biceps of the thigh muscles and hamstrings in the legs
  • Strengthens the deltoids, trapezius, latissiumus dorsi, rotator cuff, biceps, and triceps

Locust Pose: Salabhasana

Locust

  • Same benefits as the Cobra pose, but more potent in the cure of any back or spinal problem such as gout, slipped disc, and sciatica.
  • Cures Tennis Elbow and Carpal Tunnel Syndrome
  • Firms buttocks and hips

Full Locust Pose: Poorna Salabhasana

Full Locust

  • Same Therapeutic benefits as Cobra pose
  • Firms abdominal muscles, upper arms, hips and thighs

Bow Pose: Dhanurasana

Bow

  • Improves the functioning of the large and small intestines, liver, kidneys and spleen
  • Helps straighten rounded spines
  • Relieves backaches
  • Opens rib cage, permitting maximum expansion of lungs and increased oxygen intake
  • Revitalizes all spinal nerves by increasing circulation to the spine
  • Improves digestion
  • Strengthens abdominal muscles, upper arms, thighs and hips
  • Improves flexibility of the scapula, latissiumus, deltoid, and trapezius muscles

Fixed Firm Pose: Supta Vajrasana

Fixed Firm

  • Strengthens and improves flexibility of knees, ankles, and lower spine
  • Helps cure sciatica, gout, and rheumatism in the legs
  • Slims thighs, firms calf muscles and strengthens the abdomen
  • Stretches and stimulates liver and spleen--the body's blood filter

Standing Bow Pulling Pose: Dandayamana Danurasana

Standing Bow

  • Transfers circulation from one side of the body to the other, equalising it - circulating fresh blood to each internal organ and gland
  • Helps develop concentration, patience and determination.
  • Firms abdominal wall and upper thighs, upper arms, hips and buttocks
  • Increases the size and elasticity of the rib cage and lungs
  • Improves flexibility and strength of lower spine and most of the body's muscles

Balancing Stick Pose: Tuladandasana

Balancing Stick Pose

  • Perfects control and balance by improving physical and mental powers
  • Firms hips, buttocks, upper thighs
  • Increases circulation and strengthens the heart muscles
  • Stretches capacity of the lungs
  • Strengthens and improves the flexibility of latissimus, deltoid and trapezius muscles
  • Improves flexibility, strength, and muscle tone of shoulders, upper arms, spine and hip joints

Standing Separate Leg Stretching Pose: Dandayamana Bibhaktapada Paschimotthanasana

Standing Separate Leg Stretching

  • Cures and prevents sciatica by stretching and strengthening the sciatic nerves and tendons of the legs
  • Helps the functioning of most internal abdominal organs, especially the small and large intestines
  • Improves muscle tone and flexibility of thighs and calves
  • Improves flexibility of the pelvis, ankles, hip joints, and the last five vertebrae of the spine

Half Tortoise Pose: Ardha Kurmasana

Half Tortoise

  • Provides maximum relaxation
  • Cures indigestion
  • Stretches lower part of the lungs, increasing blood circulation to the brain
  • Firms abdomen and thighs
  • Increases the flexibility of hip joints, scapula, deltoids, triceps and latissimus dorsi muscles
  • Tones muscles in the arms
  • Good for the complexion

Camel Pose: Ustrasana

Camel

  • Stretches the abdominal organs to the maximum and cures constipation
  • Stretches the throat, thyroid gland, and parathyroids
  • Opens rib cage to give more space to the lungs, increasing oxygen uptake
  • Improves flexibility of the neck and spine, relieving backache
  • Firms and slims the abdomen and waistline

Rabbit Pose: Sasangasana

Rabbit

  • Produces the opposite effect of camel, giving maximum longitudinal extension of the spine
  • Permits the nervous system to receive proper nutrition by stretching the spine
  • Maintains the mobility and elasticity of the spine and back muscles
  • Improves digestion
  • Helps cure colds, sinus problems, and chronic tonsilitis
  • Has a wonderful effect on the thyroid and parathyroid glands, improving metabolism and calcium uptake
  • Improves the scapula and trapezius
  • Lengthens the spine; helps children reach their full growth potential

Head to Knee Pose: Janushirasana

Head to Knee Pose

  • Stimulates pancreas, helping to balance blood sugar level
  • Improves flexibility of the sciatic nerves, ankles, knees, and hip joints
  • Improves digestion
  • Enhances proper functioning of the kidneys
  • Expands the solar plexus
  • Stimulates thyroid and parathyroid glands

Triangle Pose: Trikonasana

Triangle

  • Improves every muscle, joint, tendon and internal organ in the body
  • Revitalizes nerves, veins, and tissues
  • Helps cure lumbago and rheumatism of the lower spine by flexing and strengthening the last five vertebrae
  • Improves crooked spines
  • Most important pose to increase the strength and flexibility of the hip joints and the muscles of the side of the torso
  • Firms upper thighs and hips, trims the waistline, and improves the deltoid, trapezius, scapula and latissimus muscles

Standing Separate Leg Head to Knee Pose: Dandayamana Bibhaktapada Janushirasna

Standing Separate Leg

  • Increases flexibility of the spine, sciatic nerves, and most of the tendons and ligaments of the legs
  • Strengthens thighs and calves
  • Greatly improves blood circulation in the legs and to the brain
  • Strengthens rectus abdominus, gluteus maximus, oblique, deltoid, and trapezius muscles
  • Slims abdomen, waistline, hips, buttocks and upper thighs

Tree Pose: Tadasana

Tree Pose

  • Improves posture and balance
  • Increases flexibility of the ankles, knees, and hip joints
  • Prevents hernia by strengthening the internal oblique muscles

Stretching Pose: Paschimottanasana

Stretching Pose

  • Increases flexibility of the trapezius, deltoid, hamstrings, sciatic nerves, tendons, hip joints & the last five vertebrae of the spine
  • Improves digestion
  • Relieves chronic diarrhea by improving circulation to the bowels
  • Increases circulation to the liver and spleen

Spine-Twisting Pose: Ardha Matsyendrasana

Spine Twisting

  • Increases circulation and nutrition to the spinal nerves, veins and tissues through the twisting motion
  • Improves spinal elasticity and flexibility of the hip joints
  • Helps cure lumbago and rheumatism of the spine
  • Improves digestion, removes flatulence from intestines
  • Firms the abdomen, thighs, and buttocks

Blowing in Firm Pose: Kapalbhati Breathing

Blowing Firm Pose

  • Strengthens all the abdominal organs and increases full-body circulation
  • Makes abdominal wall strong and trims the waistline
  • Provides a final "detox" of the lungs of waste air through continued exhalation
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