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Kapalbhati In Vajrasana

26.Kapalbhati In Vajrasana: Blowing in Firm Pose

We begin with breathing and end with breathing to once again bring the focus back to the breath. The previous posture brings toxins to the surface. One way we relieve the body of these toxins is through sweating. The other main way is through strong exhales.

Benefits

Detoxifies and cleanses the body by removing stale air and toxins from the lungs
Brings mental clarity
Strengthens abdominal organs
Normalizes bowels
Energizes the body
Improves oxygenation to the body
Improves cardiovascular and respiratory systems
Good for high blood pressure

Tips

Keep the face relaxed
Sit with spine straight as though you are growing taller through the top of the head

Ardha Matsyendrasana

25. Ardha Matsyendrasana: Half Spinal Twist Pose

We work in the series to increase the full mobility of the spine. We stretch forward, backwards and to the side. We end with the twist.

Benefits

Compresses and stretches the spine
Increases hip and back flexibility
Improves digestion
Firms the buttocks, thighs and abdomen
Improves elasticity, flexibility, circulation and nutrition through spinal nerves and tissues
Encourages the free movement of synovial (joint) fluid through the spine
Decreases immobility caused be rheumatism
Tones the roots of the spinal nerves, thus aiding the sympathetic nervous system
Opens bronchial muscles and rib cage
Helps prevent slipped disc
Relieves lower back pain
Helps sciatica and arthritis of the knee
Massages kidneys, liver, gall bladder, spleen and bowels

Tips

Go slowly into this posture
If the posture is done quickly the muscles in the spine that are already flexible will twist
Moving slowly will open the tight areas
Keep both sides of the buttocks on the floor
Bring more weight into the legs and out of the spine, the straighter the spine, the more it will open with a twist

Janushirasana Paschimotthanasa

24. Janushirasana Paschimotthanasa: Head to Knee Stretching

Benefits

Stimulates thymus, digestion and immune system Improves flexibility of sciatica and ankle joint
Balances blood sugar levels
Stretches and strengthens pelvic girdle, hip joints, shoulder muscles and spine
Increases circulation to liver, spleen and pancreas
Good for diabetes

Tips

Bend up the knee as much as necessary to have the forehead fully touch the knee

Sasangasana

23. Sasangasana: Rabbit Pose

Benefits

Provides maximum extension of the spine
Stretches the spine to increase proper nutrition to the nervous system (increases blood flow)
Improves the mobility and elasticity of the spine and back muscles
Stimulates thyroid and parathyroid glands through compression, helps balance and regulate metabolism and the distribution of calcium
Balances hormones
Improves flexibility of the trapezius
Improves digestion, glandular problems and helps improve conditions of the sinus, common cold and chronic tonsillitis (strengthens kidneys – purification system in the body)
Helps insomnia and depression

Tips

Take the time to really round in during the set-up
Imagine two spirals; one on the outside – the back of the spine in rolling open, and one in the inside – the front of the body is curling in
Pull with the hands and arm strength, roll the weight into the knees so that there is very little weight in the head

Ustrasana

22. Ustrasana: Camel Pose

Benefits

Compresses spine, relieving back problems
Opens rib cage, lungs and may relieve bronchial problems
Strengthens back and shoulder muscles
Improves flexion of neck
Stretches throat
Flushes fresh blood through kidneys
Helps eliminate toxins

Tips

Start the posture with a very deep breath into the upper lungs
Keep the chest and abdomen lifted as you roll the eyes and head back
Maintain a tight hold on the heels to give more leverage to lift up towards the ceiling with the chest
If you are not holding the heels bring the elbows in closer together behind you to open through the front of the body

Ardha Kurmasana

21. Ardha Kurmasana: Half Tortoise Pose

Benefits

A rejuvenation pose
Provides deep relaxation
Relieves stress
Aids migraine prevention or treatment
Helps with insomnia
Assists in relieving digestion difficulties and constipation
Stretches lower parts of lungs, increases lung capacity
Excellent for respiratory conditions Increases circulation to the brain
Firms abdomen and thighs
Increases flexibility of hip joints
Improves mobility of shoulder girdle and associated muscle (deltoids, triceps, latissimus dorsi)
Increases flexibility in hips

Tips

The keys to deepening this posture are enjoying it and taking long slow inhales and letting the muscles soften on the slow inhales
Keep the wrists and forearms off the floor
Imagine a loosening through the lower back and let the buttocks fall

Supta Vajrasana

20. Supta Vajrasana: Fixed Firm Pose

Benefits

Helps conditions of sciatica, gout, varicose veins and rheumatism in the legs
Slims and tones thighs, firms calf muscles and strengthens the abdomen
Strengthens and improves flexibility of lower spine, knees and ankle joints
Lubricates and increases circulation to joints
Strengthens and lengthens abdominal muscles
Creates a great stretch into hip joints and diaphragm
Relieves lower back pain

Tips

Try not to compare your body to others, if you have done a lot of running or biking, this may be difficult on your knees. Be patient and try to do the posture even if it is frustrating. Your knees will open as a result of this perseverance
Maintain a lift with the upper body as you move into the posture to take tension out of the lower back
When arms are up and over the head, reach the elbows not only towards the back wall but also down to the floor

Dhanurasana

19. Dhanurasana: Floor Bow Pose

Benefits

Increases circulation to the heart and lungs, improves oxygen intake
Opens diaphragm and expands the chest region – improves respiratory conditions Increases spinal strength and flexibility and tone of spinal muscles
Revitalizes spinal nerves by increasing circulation to the spine
Strengthens, compresses and opens lower, mid and upper spine
Improves strength and balance
Helps regulate ovaries and prostate gland
Helps cure or relieve lumbago, rheumatism, arthritis and menstrual problems
Helps correct poor posture
Strengthens concentration and mental determination Improves function of kidneys, liver and spleen
Strengthens deltoids, trapezuis, rhomboids, latissimus dorsi and triceps
Relieves cervical spondulosis

Tips

Imagine bringing the shoulder blades together
Eventually the belly button will be resting on the floor, you may need to roll forward
Lower spinal strength can be used as is in the previous posture, to lift the legs up higher
Keep knees together in line with the shoulder, if knees are hurting chances are they could come closer together

Poorna Salabhasana

18. Poorna Salabhasana: Full Locust Pose

Benefits

Firms the muscles of the abdomen, upper arms, hips and thighs Increases spinal strength and flexibility
Helps relieve and prevent lower backache
Helps cure or relieve lumbago, rheumatism, arthritis and menstrual problems
Increases spinal strength, flexibility and circulation
Helps relieve and prevent backache
Helps cure or relieve lumbago, rheumatism, arthritis and menstrual problems
Helps cure loss of appetite
Helps correct bad posture Improves functions of liver and spleen
Strengthens deltoids, trapezius and triceps
Compresses and opens spine upon release
Relieves cervical spondylosis

Tips

Lift using the muscle of the back
Eventually the belly button will be resting on the floor, you may need to roll forward
Lower spinal strength can be used as is in the previous posture, to lift the legs up higher
In the savasana that follows the posture, breathe slowly and imagine the muscles of the spine loosening their hold on the vertebrae

Salabhasana

17. Salabhasana: Locust Pose

Benefits

Same benefits as cobra and even more effective in helping conditions of slipped disk and sciatica
Improves sluggish digestion
Encourages concentration and perseverance
Firms buttocks and hips
Increases spinal strength, flexibility and circulation
Helps relieve and prevent backache
Helps cure or relieve lumbago, rheumatism, arthritis and menstrual problems
Helps cure loss of appetite
Increases abdominal pressure and regulates intestinal function
Strengthens the abdominal wall
Helps correct bad posture
Improves function of liver and spleen
Strengthens shoulder, arm and back muscles
Relieves cervical spinylosis and back pain

Tips

Be patient if the elbows are tight, slowly they will open leaving you with healthier blood flow through the joint
Keep the hips of the leg down on the forearms
Work towards using no abdominal strength and getting the body weight into the shoulders

Bhujangasana

16. Bhujangasana: Cobra Pose

Benefits

The arching of the spine increases flexibility and strength Improves concentration
Rejuvenates spinal nerves Improves flexibility and tone of spinal muscles
Massages, works and tones back muscles
Helps relieve and prevent lower backache
Helps cure or relieve lumbago, rheumatism, arthritis and menstrual problems
Stretches the thoracic region and expands the rib cage, bringing relief from asthma
Gentle pressure on the abdomen massages all organs and improves their function
Strengthens deltoids, trapezoids and triceps
Compresses and opens spine
Relieves cervical spondylosis
Helps to relieve many utero-ovarine and menstrual problems

Tips

Keep the leg muscles tight – thighs are flexed so that the knee caps are raised off the floor
Feel the muscles of the lower spine and then work towards using them to lift the upper body off the floor
Shoulder are coming back and down and away from ears

Sit Up

15. Sit Up: There is a sit up between every floor posture

Benefits

Strengthens and tones the abdomen
Open mouth exhalation stimulates diaphragm and eliminates toxins from the lungs
Re-aligns spine in preparation for a new posture Increases strength of lower spine
Strong exhale also increases energy levels

Tips

Work towards keeping the feet together and on the floor during the sit up
Think of the yoga sit up as more of a ‘roll up’, rolling the base of the spine up first, then lower abdominals, then the middle and upper torso
Keep the lower spine on the floor to protect the lower spine
The sit up ends with two strong double exhales

Pavanamuktasana

14. Pavanamuktasana: Wind Removing Pose

Benefits

Remove wind, hopefully after class
Massages ascending, descending and transverse colon to improve elimination
Regulates and normalizes hydrochloric acid levels in stomach Improves and may cure conditions of constipation, flatulence and hyperacidity
Relieves lower back pain
Improves flexibility of the hip joints
Firms and tones muscles of the abdominal wall, thighs and hips

Tips

Slide inner thigh away from the rib cage so that eventually the knee will come down to touch the shoulder
Press fingers into the hands to maintain a tight grip, slipping will decrease as hands grow stronger
As you advance, work on lengthening the neck more by dragging the eyes down to the chest, the base of the skull on the floor and the shoulders away from the ears The more the legs are relaxed, the greater the opening in the hips

Savasana

13. Savasana: Corpse Pose

Benefits

Returns cardiovascular circulation to normal
Slows heart rate, reduces blood pressure
Teaches complete relaxation
Stills and calms the mind
Allows the body to absorb the benefits of the standing series
Build the ability to access relaxation when necessary – in stressful situations, before bed, etc

Tips

Be patient and know that there are deep physiological benefits to waking relaxation
Listen to your breath and feel how it is moving, not only in the belly but throughout the rest of the body
Try to observe the body as though you were taking a step away from it, rather than trying to make the muscles soften
Keep the eyes still and relaxed – you can do this by holding your calm gaze steady on one spot on the ceiling

Padangustasana

12. Padangustasana: Toe Stand

Benefits

Creates balance and focus in body and mind
Strengthens stomach muscles
Strengthens hip joints (hips, knees, ankles and toes)
Helps relieve arthritis in all leg joints including hips

Tips

Go step by step – bring the hands behind the back to straighten the spine before bringing one hand up at a time into prayer position
Focus the eyes on one spot, four feet in front of you until you get your two hands into prayer position
Roll the weight forward into the ball of the foot
Eventually bring the buttocks off the heel
Work towards growing long through the spine in the same way that you did in the tree pose
Once the two hands are up and the spine is straight, bring the eyes up to look forward into the mirror

Tadasana

11. Tadasana: Tree Pose

Benefits

Calms the nervous system in preparation for the floor Savasana
Assists in correcting bad posture
Increases hip and knee mobility
Stretches the spine
Releases abdominal tension
Relieves lower back pain
Strengthens oblique muscles to prevent hernia
Good for circulatory problems, arthritis and rheumatism

Tips

As with other standing one legged postures, the standing leg remains flexed with the knee cap lifted
Imagine gravity rooting the body from the hips down through the floor while feeling a sense of anti-gravity from the waist through the top of the head
Flex both buttocks on the side of the bent knee
Keep the lower back flat (sometimes a sway back occurs) while lifting the abdomen

Dandayamana Bibhaktapada Janushirasana

10. Dandayamana Bibhaktapada Janushirasana: Standing Separate Leg to Knee Pose

Benefits

Stimulates the thyroid gland to improve metabolism
Good for depression
Brings blood through the brain – good for memory loss
Good for diabetic conditions
Assists in regulating pancreas and kidneys
Creates extension of the joints and spine
Helps conditions of constipation, colitis, low blood pressure, appendicitis and menstrual disorders
Also helps rheumatism of the lower spine
Strengthens legs

Tips

Setup is very important – as you go into the posture be aware of keeping the back leg thigh turned forward and the hips in one line
Look at your belly button throughout the posture to create a deeper compression of the thyroid
If the neck becomes sore in the posture, focus on caving the chest inwards
Eventually both legs are straight with flexed thighs
Priority is always placed on keeping the forehead touching the knee, it is OK to bend the knee and bring it to the forehead

Trikanasana

9. Trikanasana: Triangle Pose

Benefits

An excellent cardiovascular workout
Slims waistline
Opens and increases flexibility of hip joints and opens shoulder joints
Helps kidneys, thyroid and adrenal glands
Strengthens and tones legs and buttocks
Helps regulate hormone levels
Helps conditions of constipation, colitis, low blood pressure, appendicitis and menstrual disorders
Also helps rheumatism of the lower spine

Tips

Lighten the weight in the bent leg by bringing weight into the strait leg – roll the outside of the foot into the floor
The bent leg should eventually make a 90 degree angle
Push the bent knee away from the mirror until you feel the hip opening as a result
Stretch the middle finger of each hand in opposite directions, lengthening the arms and opening the chest
Flex the thigh of the straight leg to solidify stance
Like ‘Balancing Stick Pose’ try to maintain the slow breathing and calm demeanor
In more difficult postures we are re-learning how to react to challenging situations – our instinct is to breathe fast and hold stress
After practice the body learns to slow and calm your breathing in challenging situations – both in and outside of class

Dandayamana Bibhaktapada Pashimottanasana

8. Dandayamana Bibhaktapada Pashimottanasana: Standing Separate Leg Stretching Pose

Benefits

Increases circulation to the brain, adrenal glands, liver and spleen
Increases circulation to the central nervous system
Good for depression and insomnia prevention or treatment, helps by stimulating a healthy pineal gland
Helps with diabetes
Releases lower back

Tips

Roll the weight forward towards the balls of the feet
Work towards keeping the spine straight-imagine you are lengthening the spine
Pull evenly with the arms Bring the elbows in towards the legs, raising the shoulders up and away from the ears
Tilt sacrum up and forward Although the chin is away from the chest, there should be no tension in the neck
Imagine bringing the hairline to the floor If your forehead touches the floor, bring feet closer together and eventually work towards bringing the forehead between the feet on the floor

Tulandandasana

7. Tulandandasana: Balancing Stick Pose

Benefits

Increase cardiovascular circulation, especially the heart blood vessels
May help clear blocked arteries
May help prevent future cardiac problems
Brings traction to the spine
Good for varicose veins
Builds strength in legs
Exercises pancreas, spleen, liver, nervous and circulatory system

Tips

Pay close attention to the setup, try not to rush
Work towards keeping both hips in one line (be aware of dropping the hip of the kicking leg)
Keeping the limbs (knees and elbows) straight may seem to make the posture more difficult but it actually makes it much easier to balance
As you advance, work towards keeping the kicking leg hip down, with both hips in one line
Keep your breathing normal and try to stay calm; this is a fantastic thing to do in challenging postures as it builds focus and increases your ability to deal with stress

Dandayamana Dhanurasana

6. Dandayamana Dhanurasana: Standing Bow Pose

Benefits

Stimulates cardiovascular system
Increases circulation to the heart and lungs
Opens diaphragm
Helps open the shoulders joints
Improves elasticity in the spine
Improves strength and balance
Reduces abdominal fat build up
Helps regulate ovaries and prostate gland
Builds focus

Tips

Notice when you fall out of posture, you have usually either moved your eyes to look at the teacher or someone else, thought about the end of the posture, or thought about not being “able” to hold the posture. The posture will be a lot easier if you avoid these three things
Instead, listen to your own breath with your eyes focused gently on one spot in front of you (beginners can try focusing on the floor for balance)
Try to use the whole leg in the kick As you advance, work towards keeping the kicking leg hip down, with both hips in one line

Dandayamana Janushirasana

5. Dandayamana Janushirasana: Standing Head to Knee Pose

Benefits

Builds mental strength through focusing on endurance
Improves concentration
Uses all major muscle groups
Good for diabetes (balance blood sugar)
Strengthens back muscles and abdominals

Tips

Work at your own pace
Think of building a house, the walls and structure can only exist if a firm foundation is build with care
Try looking at your standing leg from the side to make sure that is as straight as you think it is
Challenge yourself to hold the thigh tight and the keep the kneecap lifted a few seconds longer each time
To maintain balance while dropping the gaze, drag the eyes along the outside edge of the standing leg foot
Balance the weight of your body in the foot – work towards equally balancing the weight between the base of the big toe, the base of the baby toe and the heel
This will strengthen the arches of the feet

Garudasana

4. Garudasana: Eagle Pose

Benefits

Opens twelve major joints of the body
Good for central nervous system
Facilitates lymphatic function, improving immune system
Improves mobility of hip joint Improves balance
Strengthens legs
Good for varicose veins
Strengthens the reproductive organs
Helps with genital problems

Tips

To help tuck the foot behind the knee, bend the standing leg knee more
Once the foot is tucked try to slide the toe down to the ankle
Try to align the joints down the centre of the body
Continuously pull the elbows down towards the belly button
Eventually the tips of the fingers will be below the nose
Just like in the previous posture (Awkward Pose), maintain a tightening and lifting through the abdomen to help straighten the spine.

Utkatsana

3. Utkatsana: Awkward Pose

We just stretched, now we strengthen.

Benefits

Improves overall body strength
Opens pelvis
Strengthens and tones left muscles
Relieves menstrual cramping
Tones buttocks
Aligns skeletal system
Good for arthritic knees
Good for digestion
Relieves joint pain in hips and knees
Relieves sciatica Improves flexibility in toes and ankles
Exercises liver, intestines and pancreas

Tips

Remember this posture is not only about leg strength, focus on working the arms by keeping the biceps and triceps flexed through all three parts
Maintain a lift and sense of firmness through the abdomen throughout Imagine that you will eventually bring the shoulders to be above the hips in the first part
Maintain a flat lower back in 2nd and 3rd parts

Ardha Chandrasana

2. Ardha Chandrasana with Pada Hastasana

Half moon pose with hands to feet pose | opening front, back, sides to prepare for class.

Benefits

Great for respiratory problems (asthma, bronchial infection)
Opens shoulder joints
Reduces pain in the lower back / Helps with sciatica problems
Good for abdominal obesity
Tones the spinal nerves and abdominal organs (colon, pancreas, kidneys) Improves the working of the bowels
Alleviates anxiety and stress
Stimulates pituitary gland
Firms and trims waistline, hips, abdomen, buttocks and thighs

Tips
In Half Moon

Maintain a lifting through top shoulder to deepen the stretch along upper rib cage
Keep your lungs 80% full of air, breath through the nose
Maintain a continuous lifting through the abdomen
Always go for alignment before depth

In Hands to Feet

Imagine planting roots into the floor with the balls of your feet
As you pull up with the arms, relax the front of your hips

Pranayama

1. Pranayama: Standing deep breathing

Starts the class by bringing awareness and focus to the breath.Benefits

Quiets mind and centers you in your practice
Vibration through lungs and throat brings toxins up and out of lungs
Helps relieve blood pressure
Relieves irritability
Exercises nervous, respiratory and circulatory systems
Starts the class by bringing awareness and focus to the breath

Tips

Keep the shoulder down and lift through the chin on the exhale
To increase focus imagine tracing a line along the ceiling backwards as you exhale, and forwards as you inhale
Try to expand the lungs fully – imagine opening the lungs to both sides to the front and to the back

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