Ardha Chakrasana

• Stretches the front upper torso
• Tones the arms and shoulder muscles

Bhujangasana

• Strengthens the spine and shoulders
• Tones abdominal muscles
• Opens up the chest and lungs
• Improves flexibility in the upper and middle back
• Aids in respiratory conditions such as asthma

Chakrasana

• Strengthens the arms, legs, spine, and abdomen
• Opens the chest
• Stretches the shoulders
• Stretches the hip flexors and core
• Strengthens the glutes and thighs
• Increases flexibility in the spine

Dhanurasana (Bow Pose)

• Strengthens back and abdominal muscles
• Stimulates reproductive organs
• Opens up the chest, neck, and shoulders
• Tones the legs and arms
• Adds greater flexibility to the back
• Relieves menstrual discomfort and constipation
• Helps with renal (kidney) problems

Ardha Halasana (Half Plough Pose)

• Improves digestion
• Improves back flexibility
• Increase blood circulation
• Manages blood pressure

Matsyasana (Fish Pose)

• Stretches the chest and neck
• Helps relieve tension in the neck and shoulders
• Provides relief from respiratory disorders by encouraging deep breathing
• Tones the parathyroid, pituitary and pineal glands

Natarajasana

• Stretches and tones hips, lower back, abdominal and neck muscles
• Makes the spine supple
• Improves digestion

Pashchimottanasana

• Stretches lower back, hamstrings and hips
• Massages and tones the abdominal and pelvic organs
• Tones the shoulders

Shalabhasana (Locust Pose)

• Strengthens the back and spine
• Improves flexibility
• Helps with digestion

Sarvangasana

• Stimulates the thyroid and parathyroid glands and normalises their functions
• Strengthens the arms and shoulders and keeps the spine flexible
• Nourishes the brain with more blood
• Stretches the heart muscles by returning more venous blood to the heart
• Brings relief from constipation, indigestion and varicose veins

Shashankasana (Rabbit Pose)

• Helps relieving stress
• Improves digestion
• Enhances mental clarity

Sheershasana

• Strengthens the muscles of the neck, shoulder, abdomen, and spine
• Relieves headaches
• Helps treat vertigo
• Contributes to overcoming problems related to the kidneys, liver, stomach, intestine, and the reproductive system
• Helps in circulating blood to the scalp, preventing hair loss, greying of hair, and baldness
• Improves blood circulation and relaxes the muscles of the facial region. Detoxifies to rid pimples and wrinkles from the face
• Helps in the functioning of the pituitary gland, which supports the functioning of all the endocrine glands
• Deepens and calms the breath

Trikonasana (Triangle Pose Yoga)

• Strengthens the legs, knees, ankles, arms and chest
• Stretches and opens the hips, groins, hamstrings, calves, shoulders, chest and spine
• Increases mental and physical equilibrium
• Helps improve digestion
• Reduces anxiety, stress, back pain and sciatica

Ushtrasana

• Improves digestion
• Stretches and opens the front of the body.
• Strengthens the back and shoulders
• Relieves the body of lower back ache
• Improves flexibility of the spine
• Improves posture
• Helps overcome menstrual discomfort

Vajrasana

• Aids Digestion: Improves blood flow to the digestive organs, reducing gas and stomach discomfort
• Strengthens Legs and Thighs: Supports nerves and muscles in the lower body
• Enhances Flexibility: Keeps knees and ankles flexible, potentially reducing rheumatic pain
• Improves Posture: Aligns neck and spine, allowing better energy flow along the back
• Relieves Menstrual Pain: Eases tension in hips and waist
• Prepares for Meditation: Creates a stable and comfortable seated position for pranayama and meditation
• Helps Alleviate Back Pain: Supports proper spinal alignment

Siddhasana

• Improves hip flexibility and strengthens the core
• Improves posture & strengthens erector spinae
• Calm the nervous system and balances the lower energy centers (chakras)

Gomukhasana

• Cures sciatica
• Helps in high blood-pressure
• Cures stiff shoulders
• Elongates spine
• Beneficial for those with bad posture
• Strengthens back muscles
• Stimulates kidneys

Simhasana

• Relaxes Throat and Face Muscles
• Stimulates the Fifth Chakra
• Improves Vocal Chords
• Reduces Self-Consciousness
• Reduces face fat
• Improves thyroid function
• Cures bad breath