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HOT YOGA POSTURES

Resume from the benefits of each posture/asanas

CLICK ON THE PICTURES TO SEE BENEFITS

* Pictures from our own students *

STANDING DEEP BREATHING
Pranayama

  • Maximizes respiratory efficiency
  • Alleviates symptoms of asthma, bronchitis, emphysema
  • Rapidly oxygenates blood, improving circulation
  • Calms central nervous system, providing mental relaxation

HALF MOON with HANDS TO FEET POSE
Ardha Chandrasana & Pada Hasthasana

  • Improves spinal flexibility, alleviates back pain & scoliotic
  • Firms & trims stomach, buttocks, hips & thighs
  • Tones deltoids, trapezius and pectorals muscles
Hands to Feet Pose
  • Improves blood circulation to brain & legs
  • Increase the flexibility of the spine and sciatic nerves also tendons & ligaments

AWKWARD POSE
Utkatasana

  • Strengthens and tones the whole body
  • Opens pelvis, hips and knee joints, alleviates osteoarthritis
  • Aligns feet, toes and ankles, good for fallen arches, improves gait

EAGLE POSE
Garurasana

  • Compresses and flushes 12 major joints in the body
  • Stimulates and optimizes sexual and reproductive gland function
  • Alleviates varicose veins and prevent cellulite
  • Boosts immune system

STANDING HEAD TO KNEE POSE
Dandayamana-Janushirasana

  • Develops concentration, patience & determination
  • Exercises cardiovascular system, burning fat
  • Strengthens back, abdominal and thigh muscles
  • Improves flexibility os sciatic nerve, strengthens the tendons, biceps & hamstrings

STANDING BOW POSE
Dandayamana-Dhanurasana

  • Brings a “tourniquet” effect to the body by transferring circulation from one side of the body to the other
  • Develops concentration, determination and patience
  • Improves balance
  • Strengthens the upper thighs and abdominal muscles

BALANCING STICK POSE
Tuladandasana

  • Firms hips, buttocks & upper thighs
  • Increases cardiovascular circulation, clearing blockage of the arteries for prevention of cardiac problems
  • Improves flexibility, strength & tone the muscles of shoulders, upper arms, spine & hip joints
  • Builds strength in lower extremities
  • Stretches and flushes abdominal organs improving function

STANDING SEPARATE LEG STRETCHING POSE
Dandayamana - Bibhaktapada - Paschimotthanasana

  • Stretch legs, hip joints and total spine, releases lower back & alleviate pain
  • Increases circulation to the brain & adrenal glands, preventing insomnia & memory loss
  • Open the hamstrings and lengthens the spine
  • Relieves constipation, abdominal obesity and hyper-acidity

TRIANGLE POSE
Trikanasana

  • Improve every muscle, joint, tendon & internal organs in the body
  • Revitalizes nerves, veins & tissues
  • Strengthening the last five vertebrae & improves crooked spine
  • Increase the strength and flexibility of the hip and shoulder
  • Abdominal stretch help colitis, constipation and menstrual irregularities
  • Marriage between the heart and the lungs

STANDING SEPARATE LEG HEAD TO KNEE POSE
Dandayamana Bibhaktapada Janushirasana

  • Helps maintain blood sugar levels
  • Strengthens abdominal, leg and arm muscles
  • Helps with depression & anxiety, also beneficial for colds, sinus problems & migraines
  • Compression of the pancreas, extension of kidney which acts as a cleanse
  • Stimulates endocrine and digestive function, burns abdominal fat & waistline

TREE POSE
Tadasana

  • Challenges your mental concentration creating
  • balance within body & mind
  • Improves posture & balance
  • Increases hip and knee mobility helping avoid gout, arthritis of the knee and legs

TOE STAND POSE
Padangustasana

  • Develops psychological & mental power (especially patience)
  • Strengthens and opens hip, knee and toe Joints

DEAD BODY POSE
Savasana

  • Returns blood circulation to normal, slowing heart rate and reduces blood pressure
  • Trains the mind to a single point of focus, achieving calm, relax muscles relieving all bodily tension
  • Teaches complete relaxation and stillness of mind & body

WIND REMOVING POSE
Pavanamuktasana

  • Improves flexibility of hip joints
  • Massages the colon
  • Alleviates colitis, constipation, flatulence and hyper acidity
  • Stretches spine, alleviating symptoms of sciatica & lower back pain

SIT-UP
Pada-Hasthasana

  • Strengthens and tones the abdomen muscle
  • Re-aligns and stretches the spine
  • Stimulates the diaphragm and eliminates toxins from the lungs

COBRA POSE
Bhujangasana

  • Helps lower back pain, scoliosis, lumbago and cervical spondylosis
  • Builds lower spine strength, increases upper spine flexibility, relieves pain in the cervical, thoracic, lumbar, sacrum & coccyx
  • Thoracic stretch providing asthmatic relief
  • Relieves menstrual problems, cures loss of appetite, correct functions of the liver and spleen

LOCUST POSE
Salabhasana

  • Builds upper spine strength, increases lower spine flexibility
  • Alleviates pain from arthritis, carpal tunnel syndrome, bursitis also cures tennis elbow
  • Excellent for firming buttocks and hips

FULL LOCUST POSE
Poorna-Salabhasana

  • Build strength and flexibility to the middle of the spine also lengthening the upper one-third of the spine
  • Improves liver and spleen function
  • Strengthens deltoids, trapezius and triceps

BOW POSE
Dhanurasana

  • Full spinal workout, building strength and flexibility helping with back pain and scoliosis
  • Increases circulation to the heart and the lungs increasing oxygen intake
  • Opens shoulders, scapula, latissimus, deltoid & trapezius muscles

FIXED FIRM POSE
Supta-Vajrasana

  • Lubricates and increases circulation to the knee & ankle joints promoting healing
  • Slims thighs & firms calf muscles
  • Strengthens and improves the flexibility of lower spine and hips, alleviating sciatic and rheumatism
  • Stretches & strengthens the psoas muscles also prevent varicose veins

HALF TORTOISE POSE
Ardha Kurmasana

  • Provides maximum relaxation
  • Cures indigestion and stretches the lower part of the lungs
  • Flushes fresh blood to the head, reducing symptoms of headache, depression, memory loss & migraine
  • Facilitating melatonin production, regulating sleep wake cycles

CAMEL POSE
Ustrasana

  • Maximum compression of the spine, stimulating the nervous system and improving flexibility
  • Strengthens muscles in the neck, throat, shoulders & back
  • Flushes fresh blood through the kidneys eliminating toxins
  • Opens the heart chakra producing an emotional release

RABBIT POSE
Sasangasana

  • Stretches and lengthens the lower spine, helping maintain mobility & elasticity on the spine and back muscles
  • Helps balance blood sugar level, especially good for diabetes
  • Improves endocrine function and regulates hormone production
  • Nurture the nervous system by allowing blood to flow to the brain, boosting the immune system

HEAD TO KNEE POSE & STRETCHING POSE
Janushirasana & Paschimotthanasana

  • Helps balance blood sugar level, especially good for diabetes
  • Increase flexibility of shoulders muscles, hip joints & last five vertebrae of the spine
  • Increase circulation to the liver, spleen, thyroid, pancreas, thymus & intestines
  • Improve sciatic nerve and boosts immune system

SPINE TWIST POSE
Ardha Matsyendrasana

  • Twist the spine from top to bottom, improving flexibility & increasing mobility
  • Increases circulation and nutrition to spinal nerves, veins and tissues, preventing slipped discs
  • Opens bronchial muscles and rib cage
  • Helps digestion, flatulence from the intestines & firms the abdomen, thighs & buttocks

BLOWING IN FIRM POSE
Kapalbhati in Vajrasana

  • Improves oxygenation to the body also getting rid of toxins, energizing & revitalizing the body
  • Strengthens all the abdominal muscles, including the diaphragm
  • Increased abdominal circulation, aids digestion
  • Helps bring mental clarity & alertness




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