1.Pranayama (Standing deep breathing )

 Good for

• Lungs and respiratory system
• Helps with mental relaxation
• Helps high blood pressure
• Relieves irritability
• Good for detoxification
• Exercises nervous, respiratory and circulatory systems

---

2. Ardha Chandrasana with Pada Hastasana (Half moon pose with hands
to feet pose )

• Works into the whole skeletal and circulatory systems
• Opens shoulder joints
• Good for frozen shoulder
• Reduces or eliminates pain in the lower back
• Good for abdominal obesity
• Improves and strengthens every muscle in the central part of the body Increase the flexibility of the spine
• Tones the spinal nerves and abdominal organs inproving the working of the bowels
• Increases flexibility and strength of rectus abdominis, gluteus maximus, oblique, deltoid and trapezius muscles
• Helps with sciatic problems
• Alleviates anxiety and reduces mental stress
• Stimulates pituitary gland
• Exercises colon, pancreas, kidneys, muscular, skeletal, respiratory and glandular systems
• Firms and trims waistline, hips, abdomen, buttocks and thighs

---

3. Utkatasana (Awkward pose – in three parts)

Improves overall body strength

Opens pelvis

Strengthens and tones leg muscles

Relieves menstrual cramping

Reduces fat pocket under buttocks

Aligns skeletal system

Good for arthritis conditions

Good for digestion

Relieves joint pain

Relieves sciatica

Improves flexibility in toes and ankles

Exercises liver, intestines, and pancreas

---

4. Garurasana (Eagle pose)

• Works into 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

---

5. Dandayamana Janushirasana (Standing head to knee pose)

• Builds mental strength
• Improves concentration
• Unifies mind and body
• Uses all major muscle groups
• Exercises digestive and reproductive organs
• Good for diabetes
• Strengthens back muscles

---