| 1. |
Proper Breathing - Yogic
breathing.
Yogic breathing. Using the lungs fully to breathe
and strengthen them. |
| 2. |
Kapal Bhati-
Makes the forehead shine, cleanses the
nasal passages, bronchial tubes, lungs and entire
respiratory system, helps to drain the sinuses and
eliminate accumulated excess mucus. Gives massage
the liver, spleen, pancreas, stomach and heart,
abdominal muscles are strengthened, and digestion
is improved |
| 3. |
Eye Excercise -
Strengthens the eye muscles |
| 4. |
Neck Excercise-
Prevents spondylitis and keep the neck
in shape. |
| 5. |
Leg Raising-
Reduces stomach and waist, strengthen the muscles. |
| 6. |
Spinal Twist -
Gives massage to spine and nervous system, which
promotes equilibrium. |
| 7. |
Cuddle Pose (Pavanmukta Asana)-
Removes excessive wind problem, massages the spine
& reduces stomach fat. |
| 8. |
Shoulder Stand (Sarvanga Asana)-
Chin pressing on the throat, the thyroid gland is
massaged and regulated as this asana brings a rich
blood supply to the thyroid, so it actively regulates
the body's metabolism, heat production, weight problems
(under or over), skin becomes soft, etc., helps
to cure insomnia and depression. |
| 9. |
Fish Pose (Matsya Asana)-
Removes stiffness from the cervical, thoracic and
lumber regions. A rounded shoulder is corrected,
increases lung capacity, relieves spasm in bronchial
tube and relieves asthma. |
| 10. |
Forward Bend (Paschimottan asana)-
Stretches the whole back side, joints and reduces
stomach. Gives massage to internal organs while
breathing. |
| 11. |
Inclined Plane (Purvottan asana)-
Opposite of forward bend, strengthens wrists and
hips. |
| 12. |
Cobbler Pose-
stretches pelvic joints, Helps in preventing urinary
track infection. |
| 13. |
Crocodile Pose-
Relaxation pose lying on the stomach. |
| 14. |
Cobra Pose-
gives backward bend to the spine therefore relieves
hunchback, back pain, lumbago, asthma and other
respiratory problems, nerves and muscles of the
spine are rejuvenated. Very powerful for women,
the ovaries and uterus are toned, relives menstrual
problems etc. |
| 15. |
Bow Pose-
flexibility is brought to the whole spine:
cervical, thoracic, lumber, sacral. Useful in aiding
chronic constipation, dyspepsia, the sluggishness
of the liver and gastro-intestinal disorders. Regulates
pancreas, good for diabetic people. Fat is removed.
Ossification of bones is prevented. |
| 16. |
Child Pose-
Relaxation pose while sitting in vajra asana. |
| 17. |
Diamond Pose (Vajra Asana)-
Removes stiffness from knees and ankles; activates
pancreas, helps diabetic person. |
| 18. |
Yoga Mudra –
Stretches arms & opens closed elbows, removes
cervical spondylitis, opens up the chest etc. |
| 19. |
Cow Pose –
boosts confidence & helps in depression, improves
breathing, relieves cervical spondylitis, reduces
sciatica pain etc. |
| 20. |
Paschim Namaskar –
reduces depression, relieves cervical spondylitis,
sciatica pain & relaxes the back muscles. |
| 21. |
Hand Exercise-
Opens shoulder joints. |
| 22. |
The Hands to Feet pose (Padahasta asana)-
Invigorates the entire nervous system, increase
the blood supply to the brain, adipose tissue on
the abdomen will disappear, complete stretch is
given to the hamstring muscle and lower body is
stretched. |
| 23. |
Triangle Pose (Trikona Asana)-
Tones the spinal nerves and abdominal organs, increases
peristalsis of the digestive tract. |
| 24. |
Final Relaxation-
Relieves mental and physical stress. Keeps the mind
and body calm for overall rejuvenation. |
| |
|
| |
|
