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26 Cards in this Set
- Front
- Back
- 3rd side (hint)
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Pranayama
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Inhale/exhale for six seconds
2x10 |
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Ardha-Chandrasana with Pada-Hastasana
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Half Moon Pose with Hands to Feet Pose
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Increases vitality
Gives quick energy Increases strength and flexibility of muscles in the abdomen and shoulders: Increases spinal flexibility Corrects poor posture Promotes proper kidney function Helps cure digestion issues Firms and trims waistline, hips, abdomen and thighs Hands to Feet Pose Increases flexibility of: Spine Sciatic nerve Tendons and ligaments of legs Strengthens hamstrings and calves Increases circulation in legs and brain Increases strength and flexibility of muscles including the buttocks, abdominals, and shoulders. Firms and trims waistline, hips, abdomen and thighs |
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Utkatasana
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Chair/Awkward Pose
1: Straight Down Hold 2. Tippy Toes 3. Knees knocking on toes |
Benefits:
Strengthens and firms muscles of: Thighs Calves Hips Upper arms Increases hip flexibility Increases blood circulation in: Knees Ankles Relieves: Rheumatism Arthritis Gout in the legs Helps cure: Slipped discs Lumbago (Low Back Pain) |
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Garuasana
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Eagle Pose
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Supplies fresh blood to sex organs and kidneys, increasing sexual and renal health
Helps firm Calves Hips Abdomen Upper arms Improves flexibility of Hips Knees Ankles Strengthens muscles in the upper back and shoulders. |
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Dandayamana-Janushirasana
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Standing Head to knee
1. Interlace 10 fingers underfoot 2. lock knee 3. Straighten leg out 4. Forward Fold to leg |
Develops:
Concentration Patience Determination Tightens abdominal and thigh muscles Improves sciatic nerve flexibility Strengthens tendons Strengthens muscles: Hamstrings Deltoids Trapezius Latissimus dorsi Scapula area Biceps |
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Dandayamana-Dhanurasana
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Standing Bow Pulling Pose: DANCERS POSE
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Increases circulation of blood in internal organs
Develops: Concentration Patience Determination Firms and tightens: Abdominal wall Upper Thighs Upper arms Hips Buttocks Increases elasticity around the ribcage Increases lung capacity Increases lower spine strength and flexibility Strengthens all major muscle groups |
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Tuladandasana
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Balancing Stick Pose--
-hands over head/leave index fingers out-interlace fingers -right leg comes up hands drop forward -(usually part of the warrior series) |
Increases physical control and balance
Increases circulation Strengthens heart muscle Increases lung capacity Improves poor posture Improves physical, psychological, and mental power Improves strength, flexibility, and tone of muscles: Shoulders Upper arms Spine Hips Buttocks Upper thighs Develops Concentration Patience Determination Improves sciatic nerve flexibility Strengthens tendons |
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Dandayamana Bibhaktapada Paschimotthanasana
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Standing Separate Leg Stretching
(prasarita padottanasana) -wide leg forward bend -grab outsides of feet |
Cures and prevents sciatica
Stretches and strengthens Sciatic nerves Tendons of legs Improves function of internal organs, especially large and small intestines Improves muscle tone and flexibility of muscles in the legs Improves flexibility of Pelvis Ankles Hip joints Lumbar spine |
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Trikanasana
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Modified Triangle Pose
-Front leg bent |
Improves entire body
Muscles Joints Tendons Internal organs Revitalizes nerves, veins, tissues Helps cure ailments of the lumbar spine Improves crooked spine Increases strength and flexibility of Hip joints Muscles of the side of the torso Increases strength of Deltoids Trapezius Scapula area Latissimus dorsi Firms and trims Upper thighs Hips Waistline |
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Dandayamana Bibhaktapada Janushirasana
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Standing Separate Leg Head to Knee Pose (parshvottasnasana)
-interlace fingers over head, release index finger -straight legs -fold forward |
Increases flexibility of
Spine Sciatic nerve Tendons and ligaments of legs Strengthens hamstrings and calves Increases circulation in legs and brain Increases strength and flexibility of muscles: Rectus abdomimus Gluteus maximus Obliques Deltoids Trapezius Firms and trims Waistline Hips Abdomen Buttocks Upper Thighs |
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Tadasana
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Tree Pose (Vriksasana)
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Improves posture and balance
Increases flexibility of joints Ankles Knees Hips Prevents hernia by strengthening internal oblique abdominal muscles Preparation for Lotus pose (an advanced posture) |
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Padangustasana
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Toe Stand
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Develops psychological and mental strength, especially patience
Increases balance Helps cure gout and rheumatism of Knees Ankles Feet Preparation for Lotus pose (an advanced posture) |
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Savasana
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Corpse Pose
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Returns blood circulation and heart rate to normal
Teaches complete relaxation of body and mind |
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Pavanamuktasana
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Wind Relieving Pose
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Cures and prevents flatulence
Massages ascending, descending and transverse colon Increases flexibility Spine Hip joints Strengthens triceps, biceps and hands Firms Abdomen Thighs Hips |
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Sit Up
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Strengthens and tightens the abdomen
Increases flexibility of the spine Increases energy |
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Bhujangasana
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Cobra Pose
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Maintains overall body condition
Increases spinal strength and flexibility Prevents backaches Helps cure Low back pain Rheumatism Arthritis of the spine Relieves menstrual problems Cramps Irregularity Backache Helps cure loss of appetite Helps correct poor posture Improves function of the liver and spleen Strengthens muscles Deltoids Trapezius Triceps |
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Salabhasana
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Locust Pose
1. Palms down under body 2. 1 leg, 2nd leg 3. Both legs |
Maintains overall body condition
Helps cure tennis elbow Increases spinal strength and flexibility Prevents backache Potent cure for spinal problems Gout Slipped disc Sciatica Low back pain Rheumatism Arthritis of the spine Relieves menstrual problems Cramps Irregularity Backache Helps cure loss of appetite Helps correct poor posture Improves function of the liver and spleen Strengthens muscles Deltoids Trapezius Triceps Firms Buttocks Hips Trapezius Triceps |
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Poorna-Salabhasana
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Full Locust Pose
1. Airplane wings/ feet together |
Maintains overall body condition
Increases spinal strength and flexibility Prevents backache Helps cure Low back pain Rheumatism Arthritis of the spine Relieves menstrual problems Cramps Irregularity Backache Helps cure loss of appetite Helps correct poor posture Improves function of the liver and spleen Strengthens muscles Deltoids Trapezius Triceps Increases elasticity around the ribcage Increases lung capacity Strengthens muscles Deltoids Trapezius Triceps Firms Buttocks Hips Trapezius Triceps |
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Dhanurasana
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Bow Pose (grab feet/ankles)
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Improves function of internal organs
Large and small intestine Liver Kidneys Spleen Helps straighten rounded spines Relieves backache Increases elastiscity ribcage and lung capacity Revitalizes spinal nerves by increasing blood circulation to the spine Improves digestion Strengthens muscles Abdomen Upper arms Thighs Hips Increases flexibility of muscles: Scapula area Latissimus dorsi Deltoids Trapezius of the ribcage Increases lung capacity Strengthens muscles Deltoids Trapezius Triceps Firms Buttocks Hips Trapezius Triceps |
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Supta-Vajrasana
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Fixed Firm Pose (sit in between knees)
- lower backwards |
Helps cure:
Sciatica Gout Rheumatism in legs Strengthens and stretches abdomen Slims and firms calf muscles Strengthens and improves flexibility of Lower spine Hips Knees Ankles Hips Increases flexibility of muscles: Scapula area Latissimus dorsi Deltoids Trapezius Increases lung capacity Strengthens muscles Deltoids Trapezius Triceps Firms Buttocks Hips Trapezius Triceps |
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Ardha-Kurmasana
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Half-Tortoise Pose
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Provides maximum relaxation
Cures indigestion Stretches lower lobes of the lungs Increases blood circulation to the brain Firms Abdomen Thighs Increases flexibility Hip joints Scapula area Deltoids Triceps Latissimus dorsi Buttocks Hips Trapezius Triceps |
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Ustransana
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Camel Pose
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Stretches abdominal organs
Cures constipation Stretches Throat Thyroid gland Parathyroid gland Opens ribcage to increase lung capacity Improves flexibility Neck Spine Relives backache Firms and slims Abdomen Waistline |
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Sasangasana
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Rabbit-Pose
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Stretches and extends the spine
Nourishes the nervous system Maintains mobility and elasticity of Spine Back muscles Improves digestion Helps cure Colds Sinus problems Chronic tonsillitis Increases function of Thyroid gland Parathyroid gland Increases flexibility of Scapula Trapezius Helps children reach their full growth potential |
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Janushirasana with Paschimottinasana
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Head to Knee with Stretching Pose
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Balances the blood sugar level
Improves the flexibility of Sciatic nerves Ankles Knees Hip joints Improves digestion Enhances kidney function Expands the solar plexus Stretching Relieves chronic diarrhea Increases circulation of blood to: Bowels Liver Spleen Increases flexibility of Muscles Trapezius Deltoid Erectus femoris Biceps Sciatic nerves Tendons Hip joints Lumbar vertebrae |
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Ardha-Matsyendrasana
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Spine Twisting Pose
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Increases circulation and nutrition to major components of the spine:
Nerves Veins Tissues Improves spinal elasticity and flexibility Helps cure Low back pain Rheumatism of the spine Improves digestion Relieves flatulence Firms Abdomen Thighs Buttocks Hips Trapezius Triceps |
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Kapalbhati in Vajrasana
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2x60
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