Trikona – Triangle – Pose

• Triangle pose strengthens the knees, ankles, legs, chest  and arms 

• Opens up the groins, hips and hamstring, calves and also the chest, spine and shoulders.

• Increases both physical and mental stability.

• Improves digestion, stimulates all the abdominal organs and reduces back pain and sciatica.

• This pose serves as a therapy for flat feet, osteoporosis, neck pain and infertility. 

• Reduces stress and cures anxiety.

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Parsvokanasana - Side angle Pose

• Parsvakonasana relieves stiffness in the shoulders and back.

• Provides a deep stretch to the groins and hamstrings and it also improves stamina.

• Strengthens the legs, knees and ankles while also stretching and toning the abdominal muscles.

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Eka Pada Malasana - Pistol Squat Pose

• Relieves stress, anxiety and depression.

• Improves balance and concentration.

• Improves core strength.

• Increases flexibility.

• Stretches and strengthens your shoulders, back, hips and legs.

Parsvottanasana - Pyramid Pose

• Calms the brain and helps clear the sinuses with the mild inversion.

• Stretches  the spine.

• Strengthens the legs and spine.

• Improve posture.

• Aid digestion.

Paschimottanasana - Seated forward fold

• Calms the brain and helps relieve stress and mild depression.

• Stretches the spine, shoulders and hamstrings.

• Stimulates the liver, kidneys, ovaries  and uterus.

• Improves digestion.

• Helps relieve the symptoms of menopause & menstrual discomfort.
   

• Soothes headache. anxiety and reduces fatigue.

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Anjaneyasana - Low lunge variation

• Releases tension in the hips

• Helps build mental focus.

• Stretches the hips, quads, and hamstrings

• Helps to improve strength and flexibility in your hips, legs, shoulders, arms, abdomen, back and knees.

• Soothes sciatic discomfort as this pose stretches and soothes the hamstrings and leg muscles.

• As a heart-opening exercise, this pose is  beneficial for the heart chakra and stimulates the Anahata energy.

• Recommended for athletes & runners as it gives a beneficial stretch and stimulation to the lower body.

Purvottanasana - Reverse Plank Pose

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• Purvottanasana counteracts the effects of Chaturanga by stretching the pectoralis major, pectoralis minor, & anterior deltoids.

• Opens the chest and shoulders.

• Builds and tones the core muscles.

• Counters forward-facing tasks like sitting at a desk, driving and looking at a phone

• Releases tension from the body.

• Relieves fatigue and stress

Viparita Virabhadrasana - Reverse warrior

• Reverse Warrior strengthens and stretches the legs, groins, hips, and the sides of the torso and waist.

• Improves flexibility in the spine, inner thighs, ankles and chest

• Builds strength in the thighs, shoulders and arms.

• Provides  a deep stretch to the torso

• Reverse Warrior increases blood flow throughout the body which reduces fatigue and helps calm the mind.

• Practicing this pose regularly will build stamina and can help to relieve low back pain

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Urdhva Dhanurasana - Wheel pose

• Up lifting, heart opening and creates happy state

• Stretches the chest and lungs. 

• Removes stiffness in the shoulders

• Regulates menstrual flow

• Increases the lung capacity

• Strengthens the back muscles, arms, wrists, legs, buttocks, abdomen and spine.

• Stimulates the thyroid, pituitary and pineal glands

• Strengthens the abdominal and pelvic organs

Jathara Parivartanasana

• Improves functioning of digestive organs kidneys,liver, pancreas and spleen

• Releases stress and stiffness through the back

• Relieves pain in the shoulders and neck by releasing the thoracic

• Good for digestive disorders

Eka Pada Rajakapotasana -  Mermaid Pose

• Strengthens the pelvic floor

• Strengthens the core

• Freedom from back ache and sciatica.

• Increases flexibility in lower back, Quad muscles, and hip flexors.

• Improves balance.

• Strengthens and open shoulders and chest.

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Virkshasana - Tree pose

• Improves balance and stability in the legs

• Strengthens the ligaments and tendon of the feet

• Strengthens and tones the entire standing leg, up to the buttocks

• Assists the body in establishing pelvic stability

• Strengthen the bones of the hips and legs

• due to the weight-bearing nature of the pose

• Builds self-confidence and esteem

• On a metaphysical level, helps one to achieve balance

• in other aspects of life

Sirsasana - Headstand

• Improves function of Pituitary and pineal glands
   

• Increases Focus and Improves stamina
   

• Relieves symptoms of cough or cold
   

• Relieves stress and digestive disorders

• Increases blood flow to the head, scalp and eyes
   

• Strengthens Shoulders and arms. 

• Improves Digestion.

• Helps to flush out the adrenal glands.

• Decreases fluid build-up in the legs, ankles and feet.

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Ardha Matseyandrasana

• Hip Opener - This pose flexes the lower part of the body making the hip stronger and toned.

• Increases flexibility in the shoulders, arms, neck and chest.

• Massages the abdominal organs

• Improves the flexibility of the back muscles, hips, leg muscles and the upper abdominal muscles

• Relieves constipation.

• Relieves symptoms of backache, fatigue, menstrual discomfort and sciatica.

• Stimulates the liver, heart, lungs, kidneys and spleen and releases excess heat and toxins from organs and tissues.

• This pose balances the body

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Anjaneyasana - Cresent Low lunge

• Releases tension in the hips

• Helps build mental focus.

• Stretches the hips, quads, and hamstrings.

• Helps to improve the strength and flexibility in your hips, legs, shoulders, arms, abdomen, back and knees.

• If you suffer from sciatica pain, this pose is also great as it stretches and soothes the hamstrings and leg muscles.

• As a heart-opening exercise, this pose is  also beneficial for the heart chakra and stimulates the Anahata energy.

• This pose is especially good and recommended for athletes and runners as it gives a beneficial stretch & stimulation to lower body

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Skandasana - Half Squat Pose

• Deeper opening in the hips with the stretch of the inner thigh muscles (the adductors), hamstrings and groin.

• Helps with the balance of the body on the toes of one leg

• and the heel of the other leg

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Viparita Namaskarasana - reverse prayer position

• Opens up the chest and promotes digestion.

• The shoulder movement helps strengthen your wrist tendons

• The shoulder movement helps massage and loosen any tight shoulder muscles and relaxes your shoulder blades. 

•  Alleviates stress and calms an anxious mind.

• A peaceful mind is a  peaceful body

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Halasana - Plough pose

• Boosts energy levels

• Improves digestion

• Calms the brain.

• Stimulates the abdominal organs and the thyroid gland.

• Stretches the shoulders and spine.

• Helps relieve the symptoms of menopause.

• Reduces stress and fatigue.

Arda Chandrasana - Half moon pose

• Strengthens the abdomen, ankles, thighs, buttocks, and spine.

• Stretches the groins, hamstrings, calves shoulders, chest, and spine.

• Improves coordination and sense of balance.

• Helps relieve stress.

• Improves digestion.

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