Relaxation

Corpse Pose:
This prepares the body and the mind to relax, which helps to stretch better. Tense muscles are much more susceptible to strain, and spasm. A tense back can go out in an instant, just like a rigid tree in a strong wind will snap.

Preparatory Exercises

Respiratory Cleanse:
This exercise purifies the lungs. It eliminates large quantities of carbon dioxide, and increases the intake of oxygen. The movement of the diaphragm massages the stomach, liver and the pancreas increasing blood supply to these organs.

Neck Rolls:
Neck rolls help remove tension in the neck, shoulders and the upper back area. They improve the flexibility in that area.

Lion Pose:
This helps to rejuvenate the muscles of the face, jaw, & the neck. It improves the circulation in the hands and the fingers.

Warm-up Exercises

Sun Salutation:
Sun salutation is a series of gentle flowing movements synchronized with the breath. Once the positions are learned they are then tuned to a rhythmic breathing pattern.

Supine Exercises

Shoulder Stand:
This is an inverted posture stretching the entire body. The main stretch is felt in the shoulders, neck, and the spine, at the same time stimulating the thyroid and the parathyroid glands that regulate the metabolism process.

Bridge:
This is a counter-pose, stretching the complementary muscles to the shoulder-stand. It opens up the disc spaces in the spine. It helps relieve tension in the thoracic and the lumbar regions. It strengthens the entire back, specially the seat muscles.

Fish:
This is a counter-pose to the shoulder-stand. It gives a backward stretch to the cervical, thoracic and lumbar regions. It expands the chest and increases the blood supply in the lungs tissue.

Prone Exercises

Cobra:
Cobra is a backward bending stretch. It increases the flexibility of the spine and brings rich blood supply to the back muscles. It opens up the disc spaces in the spine. It also stretches and strengthens the abdominal muscles.

Locust:
It strengthens the spine and the abdominal muscles and expands the chest.

Bow:
It is a full backward-bend and is a complementary to the forward-bend on the spine. It hyper-contracts the spine and strengthens the muscles. It also strengthens the abdominal muscles and expands the chest.

Sitting Exercises

Forward Bend I:
It hyper-extends the spine and stretches the entire posterior part of the body. Eases stiffness in the hips and legs. Tones the abdominal organs.

Forward Bend II:
Tones the internal organs like the kidneys, bladder and the pancreas and massages the heart muscles, giving a full stretch to the entire posterior part of the body.

Spinal Twist:
Massages the internal organs, increasing blood supply. Tones the roots of the spinal nerves. It helps the spine by retaining side to side mobility. It gives a lateral stretch to the spine. Also relieves tension in the lower back.

Butterfly:
Stretches the muscles of the inner thighs and the hips. It reduces sciatica. It helps increase blood supply to the kidneys, prostrate glands / the ovaries. Is good for the varicose veins.

Standing Exercises

Tree:
This is a balancing pose which requires concentration. Improves alignment of the spine. Gives a sense of strength, stillness and firmness.

Triangle:
Provides the entire body with a lateral stretch. Helps reduce the pain in the lower back and promotes general flexibility.

Warrior:
Helps reduce the lower back pain, specially in the tailbone. Increases flexibility in the knees and the hip joints. Reduces stiffness in the neck and the shoulders.

Deep Relaxation

Corpse Pose:
Helps relax the nervous system and calms the mind.