HOT YOGA Postures!

1. Pranayama / Standing Deep Breathing Pose

• • Expands the lungs to their full capacity
  • Increases circulation to the whole body
  • Counteracts emphysema, asthma, and other breathing problems
  • Helps regulate blood pressure
  • Exercises the nervous, respiratory and circulatory systems
     
     

2. Ardha-Chandrasana with Pada-Hastasana / Half Moon Pose

• • Revitalizes liver, spleen, pancreas and kidneys
  • Corrects bad posture
  • Helps to alleviate lower back pain, bronchial distress, scoliotic deformities, tennis elbow, frozen shoulder
  • Improves circulation in the legs and to the brain
  • Increases the flexibility of the spine, sciatic nerves, most of the tendons and ligaments of the legs
  • Strengthens and firms the abdomen, hips, thighs and buttocks
     

3. Utkatasana / Awkward Pose

• • Increases circulation in the knee, toe and ankle joints
  • Relieves rheumatism, arthritis and gout in the legs
  • Helps to cure slipped disc and lumbago in the lower spine
  • Increases hip joint flexibility
  • Strengthens and firms upper arms and all muscles of thighs, calves and hips
     

4. Garudasana / Eagle Pose

• • Relieves tension in neck and shoulders
  • Improves sexual vitality and control
  • Improves flexibility of all 12 major joints of the body
  • Strengthens and firms legs, arms, and abdomen

5. Dandayamana - Janushirasana / Standing Head to Knee Pose

• • Relieves tension in neck and shoulders
  • Improves sexual vitality and control
  • Improves flexibility of all 12 major joints of the body
  • Strengthens and firms legs, arms, and abdomen

6. Dandayamana - Dhanurasana / Standing Bow Pulling Pose

• • Flushes out kidneys helping to eliminate toxins
  • Increases the size and elasticity of the rib cage and lungs
  • Helps correct high blood pressure
  • Helps tennis elbow and frozen shoulder
  • Improves the flexibility and strength of the lower spine and most of the body’s muscles
  • Improves flexibility of sciatic nerve
  • Strengthens and firms abdominal wall, upper thighs, upper arms, hips, and buttocks

7. Tuladandasana / Balancing Stick Pose

• • Strengthens the heart muscle and improves circulation
  • Increases lung capacity
  • Helps tennis elbow and varicose veins
  • Increases the flexibility of the spine, hip, and shoulder joints
  • Strengthens and firms arms, hips, buttocks and upper thighs

8. Dandayama - Bibhaktapada Paschimottanasana / Standing Separate Leg Stretching Pose

• • Helps functioning of the abdominal organs
  • Brings blood to the brain
  • Stretches and strengthens the sciatic nerves and tendons of the legs
  • Increases flexibility of the pelvis, ankles, hip joints and last 5 vertebrae of spine
  • Improves the muscle tone and flexibility of thighs and calves
     

9. Trikanasana / Triangle Pose

• • Improves every muscle, joint, tendon and internal organ
  • Revitalizes nerves, veins, and tissues
  • Improves crooked spines
  • Helps correct frozen shoulder and tennis elbow
  • Increases strength and flexibility of the hip joint and of the muscles of the side of the torso
  • Strengthens and firms arms, upper thighs, waistline and hips
     

10. Dandayamana - Bibhaktapada - Janushirasana / Standing Separate Leg Head to Knee Pose

• • Increases blood circulation to legs and brain (helping with some types of headaches)
  • Massages internal organs
  • Helps with diabetes and hyperacidity
  • Helps relieve constipation, dyspepsia, and hemorrhoids
  • Improves flexibility of the spine, shoulders, hips, sciatic nerve
  • Strengthens and firms abdomen, waistline, hips, buttocks, upper thighs

11. Tadasana / Tree Pose

• • Improves posture and balance
  • Improves circulatory disorders
  • Relieves tension in neck and shoulders
  • Increases flexibility of ankles, knees, and hip joints
  • Strengthens internal oblique muscles to prevent hernia
     

12. Padangustasana / Toe Stand Pose

• • Develops psychological and mental powers, especially patience
  • Helps to cure gout and rheumatism of the knees, ankles and feet
  • Helps with hemorrhoid problems
  • Strengthens stomach muscles, weak joints, and feet (which have 1/4 of all the bones in the body)

13. Savasana / Dead Body Pose

• • Returns circulation to normal
  • Improves concentration
  • Helps reduce hypertension, nervousness, anxiety, and irritability

14. Pavabanuktasana / Removing Pose

• • Massages the colon
  • Helps and prevents constipation and irritable bowel syndrome
  • Stimulates the liver, small and large intestine, and spleen
  • Improves flexibility of the hip joints and relieves lower back pain
  • Firms the abdomen, thighs and hips

15. Sit-up

• • Strengthens and firms the abdomen
  • Increases flexibility of the spine, hamstrings, and sciatic nerve

16. Bhujangasana / Cobra Pose

• • Maintains the body in perfect condition
  • Increases spinal strength and flexibility
  • Helps backache, lumbago, rheumatism and arthritis
  • Strengthens deltoids, trapezius and triceps
     

17. Salabhasana / Locust Pose

• • Maintains the body in perfect condition
  • Increases spinal strength and flexibility
  • Helps backache, gout, slipped disc, sciatica, lumbago, rheumatism and arthritis
  • Firms buttocks and hips
  • Helps tennis elbow
     

18. Pooma Salabhasana / Full Locust Pose

• • Has the same therapeutic value as the Cobra Pose and the same upper-body benefits as Standing Bow Pulling
  • Also firms abdominal muscles, upper arms, hips and tights
     

19. Dhanurasana / Bow Pose

• • Maintains the body in perfect condition
  • Increases spinal strength and flexibility
  • Helps straighten rounded spines
  • Helps intestines, liver, kidneys and spleen
  • Relieves backache

20. Supta - Vajrasana / Fixed Firm Pose

• • Helps to cure sciatica, gout and rheumatism in the legs
  • Helps to prevent hernia
  • Strengthens and improves flexibility of lower spine, knees, and ankles
  • Firms thighs, calf muscles and strengthens the abdomen
     

21. Ardha - Kurmasana / Half Tortoise Pose

• • Provides maximum relaxation
  • Stretches lower part of the lungs increasing blood circulation to the brain
  • Good for diabetes and anemia
  • Massages heart, lungs, and coronary arteries
  • Increases flexibility of the hip and shoulder joints
  • Firms abdomen and thighs
     

22. Ustrasana / Camel Pose

• • Stretches abdominal organs and cures constipation • Stretches the throat, thyroid gland and parathyroid
  • Stimulates the nervous system
  • Opens rib cage to allow for maximum expansion of the lungs
  • Maximum compression of spine improving flexibility of the neck and spine
  • Firms the abdomen and slims the waistline
     

23. Sasangasana / Rabbit Pose

• • Maximum stretch of the spine allowing nervous system to receive proper nutrition
  • Maintains mobility and elasticity of spine
  • Nurtures the nervous system, helps with depression
  • Improves digestion
  • Helps cure sinus problems, colds and chronic tonsillitis
  • Strengthens and firms abdomen and back muscles

24. Janursiasana with Paschimottanasana / Head to Knee with Stretching Pose

• • Helps balance blood sugar levels
  • Improves kidney function
  • Improves digestion
  • Improves the flexibility of sciatic nerves, ankles and hip joints
  • Strengthens and firms abdomen and arms
     

25. Ardha - Matsyendrasana / Spine Twisting Pose

• • Increases circulation and nutrition to spinal nerves, veins, and tissues
  • Improves spinal elasticity and flexibility
  • Helps cure lumbago and rheumatism of the spine
  • Improves digestion
  • Firms abdomen, thighs and buttocks

26. Khapalbhati in Vajrasana / Blowing - in Firm Pose

• • Increases circulation
  • Removes toxins
  • Strengthens all abdominal organs
  • Trims the waist line