Step

Asana

Breathing 

Technique

Benefits

1

 1)Pranamasana

(Prayer pose) 

Normal breath (Inhale & Exhale)

Stand erect with feet together and palm together in prayer pose, hands place at the center of the chest.

This pose balances and calms your body and mind, cultivates awareness and develops a state of introversion & concentration. It activates the thymus glands. 

2

2) Hasta uttanasana

(Raise arm pose)

Inhale

Raise and stretch both arms over the head; gently arch backward.

This posture opens our heart, expands ribcage capacities and stretches the shoulders, neck, arms, and abdominal muscles. This pose makes the spine supple and stimulates the function of thyroid and parathyroid.

3

3) Padahastasana (Hand to feet Pose)

Exhale

Bend forward from hips, put your hands on the floor; keep the legs straight and touch your forehead to knee.

This head down pose increase the blood flow to the spinal cord, facial muscles, eyes and brain. It stretches and tones the legs muscles especially hamstrings and calves This posture also reduces abdominal fat and increases the digestion functions as it massages the abdominal organs, especially the liver, kidneys, pancreas, adrenals, uterus and ovaries. This pose also good for women in rectify females disorders such as prolapse and menstrual irregularities

4

4) Ashwa Sanchalanasana

(Lunge pose)

Inhale

Step the right leg backward and drop the knee down; keep the hands flat on the floor with the left foot between the hands. Raise the head.

This pose opens the chest, strengthens the muscles of legs, quadriceps, buttock, abdomen and neck, lengthens the spine, stretches hip flexor and loosens tight hips. It also regulates the thyroid glands and improves eyesight.      

5

5) Kumbhakasana

(Plank pose)

Hold

Move your left leg backward and place it next to the right leg. Keep your buttocks, thighs and abdomen lifted and body forms a diagonal line from heels to the head.

This pose strengthens our core muscles i.e. the upper body, abdominal, and low-back muscle.

6

6) Ashtanga Namaskara (Salutation with eight limbs)

Exhale

Lower down your body by dropping eight limbs i.e. toes, knees, chest, hands, chin touch the floor. Elbow aside and buttocks are kept up.

This posture strengthens the legs, abdomen, back, arms and wrist. It also increases flexibility and releases tension in the neck and shoulder. Furthermore, this pose stimulates reproductive glands, alleviates abdominal ailments such as constipation and enhances appetitive.

7

7) Bhujangasana

(Cobra pose)

Inhale

Gently slide the body forward and upwards with the hands while hips and lower abdomen on the ground. Elbow beside, arch the spine & raise the head up. 

This pose expands the chest and increases blood circulation to the abdominal organs thus relieving digestive disorders such as constipation, indigestion, kidney and liver problems. It is very helpful in relieving tension in the back muscles and spinal nerves. Thus promotes low-back flexibility and stimulates spinal nerves.

8

8) Adho Mukha Svanasana

(Downward facing dog)

Exhale

Push back your body and lift the hips forms an upward arch.  Heels down; keep the arms between the head and palm firmly on the floor.

This yoga posture stretches the upper body (shoulders, shoulder blades, arms, wrist, hands) and lower body (hips, hamstring, calves, knees and ankles). Furthermore, it strengthens the spinal nerves, improve circulation, stimulate blood circulation to the brain, strengthen the heart, and relieve the tension in the neck and shoulder.   

9

9) Ashwa Sanchalanasana

(Lunge pose)

Inhale

Step the right leg forward; keep the hands and feet firmly on the ground, with the left foot between the hands. Raise the head.

Same as (4)

10

10)Padahastasana (Hand to feet Pose)

Exhale

Bring your left foot forward and bend forward, bring your hands touch the floor, keeps the knees straight.

Same as (3)

11

11) Hasta uttanasana

(Raise arm pose) 

Inhale

Raise the arms upward. Slowly bend backward, stretching arms above the heads.

Same as (2)

12

12) Pranamasana

(Prayer pose)

Exhale

Bring the palm together in prayer pose, hands place at the center of the chest.

Same as (1)