| Cobra |
Increases flexibility in spine. Opens the lungs and chest. Tones the arms, shoulders and jaw line. Massages the internal organs. Good for menstrual problems. |
Easy |
| The Bridge Pose |
Strengthens lower back and thighs, tones buttocks, prepares body for deeper backbends. |
Easy |
| Crescent Moon |
Increases flexibility in spine, deeply opens lungs and chest, strengthens shoulders, spine and hips. Increases mobility in the thighs and hips. |
Easy/Moderate |
| Pigeon |
Sciatic and lower back pain, opens hips |
Easy/Moderate |
| Revolved Lunge |
Stretches hips and shoulders, opens chest, relieves minor back pain, stimulates abdominal organs. |
Easy/Moderate |
| Revolved Side Angle Pose |
Strengthens and stretches the legs, knees & ankles. Opens the groin, spine, chest, lungs & shoulders. Massages abdominal organs, improves digestion and aids elimination. Increases stamina & improves balance. |
Easy/Moderate |
| Seated Twist |
Stimulates the liver, kidneys and digestive organs. Stretches the shoulders, hips, and neck. Energizes the spine. Relieves menstrual discomfort, fatigue, sciatica and backache. |
Easy/Moderate |
| Extended Triangle Pose |
Increases flexibility in the legs, hips and spine. Increases mobility through the lower spine. |
Easy |
| The Eagle Pose |
Benefits Strengthens legs, knees ankles. Softens and stretches the joints and ligaments in the arms, shoulders and legs. Helps to relieve cramping in the legs. |
Easy |
| Cow Face Pose |
Stretches the hips, ankles, shoulders and chest. |
Moderate |
| Dolphin Pose |
This strengthening inversion helps build up the strength needed for the headstand pose while providing many of its wonderful benefits. Develops strength in shoulders, arms and trunk. Lengthens the back of the legs. Oxygenates the blood and brings extra blood supply to the head. Rests the heart and mind. |
Medium |
| Hero Pose |
Stretches the thighs, knees and ankles, good for digestion, assists good posture. |
Easy |
| Lord Krishna Pose |
Stretches the outer hips, strengthens legs, increases focus and calms the nervous system. |
Easy |
| Fish Pose |
Stretches and stimulates the muscles and organs in the front of the body, strengthens the muscles of the upper back and back of the neck, improves posture. |
Moderate |
| Reclining Hero Pose |
Stretches the front and back of body, improves digestion. |
Moderate |
| Seated Head to Knee Pose |
Deeply stretches the legs and spine, massages the internal organs. |
Easy/Moderate |
| Tree Pose |
Strengthens legs, increases focus, calms the nervous system. |
Easy |
| Wide Angle Forward Bend |
Great for toning the thighs and increasing flexibility through the inner legs. Wonderful for menstrual and urinary problems. |
Easy/Moderate |
| Side Plank Pose |
Strengthens the arms, shoulders and core. |
Moderate |
| Standing Cat Sequence |
Increases flexibility in the spine. Increases breathing capacity. Good for minor back aches. |
Easy |
| Abdominal Lock |
This exercise strengthens the abdominals, stimulates the digestive organs and tones the lungs. |
Moderate |
| Salute To The Sun |
Increases circulation, oxygenates the whole body, warms the muscles, releases stiffness from joints, increases flexibility in the spine, increases fitness, health and tones and strengthens the back, abdominals, legs and arms. |
Easy |
| Plank Pose |
Strengthens the arms, wrists, and spine. Tones the abdomen. |
Moderate |
| Bent-Arm Plank Pose |
Strengthens the arms and wrists. Tones the abdomen. |
Moderate |
| Downward Facing Dog |
Calms the brain and helps relieve stress and is reputed to relieve mild depression. Energises the body. Stretches and strengthens arms, shoulders and legs, improves digestion, relieves back pain and relieves some menopausal symptoms. |
Moderate |
| Mountain Pose |
Improves posture and reduces flat feet. |
Easy |
| Forward Fold |
Calming, reduces nervous tension, improves digestion, stretches back and legs, stimulates liver and kidneys. |
Easy |
| Cat Pose |
This pose stretches the back muscles and helps the spine to lengthen and remain flexible. It gently tones the abdominal muscles and is beneficial for our digestion. |
Easy |
