Bikram Yoga Capitol Hill | 26 Posture & Benefits

STANDING DEEP BREATHING PRANYAMA	Good for lungs, increases respiratory efficiency and helps lungs reach their maximum expansion capacity Is very good for asthma, shortness of breath Cures cardiovascular diseases Increases circulation to the body, warms up the body Regulates blood pressure, helps with high blood pressure Good for detoxification Helps with many psychosomatic disorders Breathing activates the nerves; reduces nervousness The effect of daily stresses reduced Reduces anxiety and depression Relieves irritability Helps insomnia
HALF MOON ARDHA CHANDRASANA	Heats up the body, exercises colon, pancreas, kidneys, muscular, skeletal, respiratory and glandular systems Increases the flexibility of the spine from coccyx to neck Strengthens every muscle in the body’s core, especially in the abdomen; good for abdominal obesity Firms and trims the waistline, hips, abdomen and buttocks Flexes and strengthens the latisimus dorsi, oblique, deltoid and trapezius muscles Promotes proper kidney function Gives quick energy and vitality Alleviates anxiety and reduces mental stress Stimulates pituitary gland located in brain/cranial cavity, increases metabolism
BACKWARDS BENDING	Wakes up the body Incredibly therapeutic posture, as most of us are constantly bending forward, but we rarely bend backwards, improves the flexibility of the spine Reduces or eliminates pain in the lower back Strengthens every muscle in the central part of the body Firms and trims hips, abdomen, buttocks and thighs Improves the digestive system, stimulates proper function of the pancreas, kidneys, liver, good for abdominal obesity Eliminates nervous imbalances and rigidity Helps to overcome personal fears Stretches the thyroid and parathyroid glands located in the neck Increases metabolism, stimulates nerve tissues
HANDS TO FEET POSE PADA-HASTASANA	Increases flexibility of the spine, lengthens the spine making it supple and elastic, relieves lower back pain, Opens shoulder joints, good for frozen shoulder Improves flexibility of tendons and ligaments of the legs Synovial fluid in your joints begins to flow improves the circulation on ankles, knees, hips Strengthens the biceps of thighs (hamstrings) and calves;, helps with sciatic problems Firms and trims waistline, hips, abdomen, buttocks, thighs Improves memory Greatly enhances concentration Stimulates pituitary and pineal glands located in brain/cranial cavity Stimulates the production of the sleep hormone melatonin which regulates sleep and wake cycles
AWKWARD POSE UTKATASANA	Stimulates circulation, sending blood to the lower extremities; cures chronic ‘cold feet’ syndrome Builds muscles in legs and arms, the definition and strength of the muscles are gained pretty fast Makes hip joints flexible Increases circulation to the knees and ankles Helps relieve rheumatism and arthritis in the legs Helps slipped discs and other problems in the lower spine Good instilling discipline and integrates control of the mind with the actions of the body Promotes laser-beam concentration
EAGLE POSE GARURASANA	Great compression posture Opens up all the major joints in the body Improves flexibility of the 14 major joints in the body (seven on each side of the body) Flushes out the kidneys Brings blood to the sexual organs, improves sexual vitality Tones the calves, thighs and hips Great for stress reduction Increases concentration and balance
STANDING HEAD TO KNEE POSE DANDAYAMANA-JANUSHIRASANA	Builds quadriceps femoris muscles, biceps and triceps Strengthens the knee joints, improves tendons, ligaments Strengthens the hamstring and leg muscles Strengthens back muscles Great for cardiovascular system Exercises digestive and reproductive organs Very good for diabetes This posture is a diagnostic tool that shows your levels of focus and determination Develops and improves concentration, determination and patience Unifies mind and body Builds mental strength It calms the sympathetic nervous system, which balances a adrenaline
STANDING BOW PULLING POSE DANDAYAMANA-DHANURASANA	Moves all the blood from one side of the body to the other: uses compression and extension and release bringing fresh blood and oxygen to all the organs and glands Increases circulation to the heart and lungs Stimulates cardiovascular system Opens diaphragm Increases elasticity of the ribcage Improves elasticity of the spine Opens shoulder joint, helps frozen shoulder conditions Firms the abdominal wall Activates digestive system Reduces abdominal fat Firms upper thighs, tightens upper arms, hips and buttocks Helps regulate ovaries and prostate gland Creates marriage between strength and balance
BALANCING STICK POSE TULANDASANA	Increases blood flow all over body at the same time, all arteries of the heart receive blood flow By lowering heart below the hips increases cardiovascular circulation, especially to heart blood vessels Preventative for future cardiac problems, heart attacks May help clear blocked arteries and veins Total spine stretch, relieves stress from the spine Great for circulatory system Builds strength in legs, good for varicose veins Great for the nervous system and mental misbalance Helps eliminate anger and frustration Strengthens inner power of control and determination
STANDING SEPARATE LEG STRECHING POSE PASHIMOTTANASANA	Stimulated adrenal gland is involved with metabolism of carbohydrates, fats and proteins Anti-inflammatory effects Pushing stomach in strengthens the diaphragm Helps constipation; helps to reduce abdominal obesity Helps with diabetes and hyperacidity Releases tension in lower back muscles Works on biceps and triceps Adds flexibility of the spine, especially in the last five vertebrae of the spine Great for the central nervous system Increased production of adrenaline and noradrenalin responds to the sympathetic nervous system by preparing the body for immediate action, known as ‘’fight or flight’’ Increases alertness Good for psychotic depression, sadness, desperation Helps insomnia by sending more blood to the sleep centre of the brain
TRIANGLE POSE TRIKANASANA	This posture addresses every system, organ and gland of the body i.e. muscles, nerves and tissues Changes chemical imbalances in the body Regulates hormones, compresses thyroid, adrenal glands Marriage between lungs and heart Intensely stretches each side of the body Works all muscular groups simultaneously Revitalizes joints and tendons Tones the muscles on the sides of your torso, including the obliques and the intercostals Strengthen, tones legs, buttocks; alleviates ‘’saddlebags’’ Alleviates crooked spines, rheumatism, back pain, helps people with spondylitis (inflammation of the vertebrae) Helps constipation and colitis (inflammation of the colon) Reduces risk of appendicitis Beneficial for PMS and other menstrual disorders Increases mental strength and determination
STANDING SEPARATE LEG HEAD TO KNEE POSE DANDAYAMANA-BIBHAKTAPADA JANUSHIRASANA	Activates the thyroid gland, stimulates production of thyroxin responsible for cell metabolism, development of organs and tissues (especially bone and nerve tissues) Calcitonin hormone produced by the thyroid gland helps to lower blood calcium levels by stimulating the deposition in the bones Immunity booster Simultaneous thymus and pancreas gland stimulation Pancreas gland produces insulin and glucagon hormones, which balance the concentration of glucose in the blood to hyperglycemia i.e. good for diabetic conditions Assists in regulating pancreas and kidneys Trims the abdomen, waistline, hips, buttocks and thighs Great for general sadness and depression
TREE POSE TADASANA	Assists in correcting bad posture Releases abdominal tension Helps lower extremity weakness i.e. increases hip and knee flexibility and mobility Good for children’s spine Good for arthritis and rheumatism Great for circulatory disorders, ‘cold feet’ syndrome Preparation for lotus pose, opens up the hips and strengthens the knees, ankles Stretches spine and relives lower back pain Tightens gluteus muscles Strengthens internal oblique muscles, it prevents hernia Great posture for concentration Increases awareness towards personal perfection
TOE STAND POSE PADANGUSTASANA	Strengthens the knees, the weakest link in the human body and one of the most difficult parts to strengthen Works on all joints (hips, knees, ankles and toes) it is therapeutic for the rheumatism for the knees, ankles and feet Helps relieve arthritis in all leg joints including hips Strengthens stomach muscles Helps to cure haemorrhoid problems Creates balance and focus in body and mind Posture develops yogi’s discipline, determination and patience Develops mental strength
DEAD BODY POSE SAVASANA	The most important posture Facilitates powerful blood flow. When performed after certain postures accelerates the compression and release cycle in which internal organs are first deprived of blood, then flooded with it Slows down the heart rate Reduces blood pressure Teaches complete relaxation The mind has an agenda on its own, teaches how to control the mind Submitting to peaceful relaxation will take power away from ego and it manipulative tools Strengthens will-power Prepares students for meditation practice Reduces fear and desires Stills and focuses the mind Releases pressure from the shoulder joints
WIND REMOVING POSE PAVAMUKTASANA	Cures and prevents flatulence which is source of chronic abdominal discomforts Right leg massages the ascending colon, left leg massages the descending colon, both legs massage the transverse colon and compresses the entire digestive system Helps chronic colitis (inflammation of the colon) Good for irritable bowel syndrome Aids digestion by fighting the production of excess hydrochloric acid Improves flexibility of hip joints Works on every vertebra of the spine Relieves lower back pain Firms and tones muscles of the abdominal wall, thighs and hips Reduces the susceptibility to allergies Massages thyroid gland
SIT UP	Strengthens and tightens abdomen Activates core muscles increases flexibility for the spine Body energy recharge Strengthens back muscles (careful for lower back problems, avoid jerking) Good for abdomen, digestion Invigorates the body and wakes up the mind
COBRA POSE BHUJANGASA	Relieves and prevents lower back pain and combats slipped or herniated discs Helps cure or relieve lumbago (pain in the lower back, resulting from muscle strain or herniated disc) Helps scoliosis (crookedness i.e. abnormal lateral curvature of the vertebral column) Helps rheumatism and arthritis (edema, inflammation and pain in the joints) in the lower back Strengthens the deltoids, trapezius, and triceps muscles in the upper body 80/20 breathing creates pneumatic pressure inside the chest and hydraulic pressure in the abdomen to help stabilize and protect torso and spine Stretches the thoracic region and expands the rib cage bringing relief from asthma Gentle pressure on the abdomen massages all organs and improves their function Improves the functioning of the liver and spleen Improves appetite, cures from loss of appetite Helps to relieve many utero-ovarine and menstrual problems Rejuvenates spinal nerves enriching them with a rich blood supply Improves concentration and determination
LOCUST POSE SALABHASANA	Focuses on the thoracic and cervical spine (upper spine) Good for lumbago (pain in the lower back due to herniated disk), arthritis, rheumatism (edema, inflammation of back joints), scoliosis (crookedness), kyphosis (hunchback) Same benefits as Cobra pose and even more effective in helping conditions of slipped or herniated disc and sciatica Helps ‘’tennis elbow’’ Regulates blood pressure Good for varicose veins Lowering legs smoothly builds spinal strength and stamina Improves flexibility and tone of spinal muscles, strengthens shoulder and arm muscles Firms buttocks and hips Strengthens the abdominal wall Helps cure or relieve menstrual problems Builds patience and mental strength Encourages concentration and perseverance
FULL LOCUST POSE POORNA SALABHASANA	Focuses on the upper lumbar spine and part of the thoracic spine Good for low back pain (lumbago), scoliosis (spinal crookedness) , kyphosis (hunchback) Helps correct bad posture Helps cure or relieve inflammation i.e. rheumatism, arthritis in the middle spine Increases spine strength especially in the middle spine Firms muscles of the abdomen, upper arms, hips and thighs Strengthens deltoids, trapezius and triceps Great for low blood pressure Helps cure loss of appetite Works on the liver and spleen Helps menstrual problems Opens up the ribcage, increases elasticity, great for breathlessness, asthma The most difficult posture to improve on It requires mental determination Builds concentration and hope
BOW POSE DHANURASNA	Strengthens and compresses lower, middle , upper spine Helps cure lumbago (lower back pain due to herniated disk), rheumatism, arthritis (inflammation of joints), cervical spondylosis (inflammation of the neck vertebrae), scoliosis (spinal crookedness) and kyphosis (hunchback) Strengthens deltoids, trapezius, rhomboids, latissimus dorsi and triceps muscles Opens shoulder joint and helps frozen shoulder conditions Increases circulation to heart and lungs Opens diaphragm and expands the chest region Improves respiratory conditions i.e. bronchitis and other obstructive lung diseases including asthma Stimulates diaphragm and eliminates toxins from lungs Helps to elevate or relieves diabetes symptoms Helps regulate ovaries and prostate gland Helps menstrual problems Revitalises spinal nerves by increasing circulation to the spine Strengthens concentration and mental determination Develops internal balance and harmony
FIXED FIRM POSE SUPTA-VAJRASANA	Strengthens and improves the flexibility of the lower spine, relieves lower back pain Strengthens psoas (front of the body) muscles. The psoas muscles act like a vice to support the lower spine and central nervous system Good for sciatica, gout, rheumatism, helps prevent hernia Increases circulation to hips, keeps and ankle joints Increases circulation to the lower limbs, helps varicose veins Strengthens and lengthens abdominal muscles Slims and tones thighs, firms calf muscles Creates a great stretch into the diaphragm Great for asthma and other lung disorders Beneficial for the spleen-filter for the lymphatic system Helps to flush toxins for the liver Strengthens the entire immune system Teaches patience, dedication and determination
HALF TORTOISE POSE ARDHA-KURMASANA	Longevity is number one benefit 30 second in the posture can provide the same benefits to the body as sleeping for eight hours Great for jetlag and general fatigue Recharges energy and rejuvenates body providing maximum relaxation Slows down breathing, stretches the lower part of the lungs, increases lung capacity Good for asthma and respiratory conditions Increases flexibility of the hip joints Strengthens muscles of the shoulder joints Relieves neck and shoulder tension Excellent posture to relief lower back pain Firms the abdomen and thighs Increases blood flow to the brain Provides maximum relaxation and deep meditation Helps with insomnia Relieves stress and migraines
CAMEL POSE USTRASANA	Deepest backbend – one of the most powerful and important postures Excellent for good postural alignment Creates maximum compression of the spine which stimulates the nervous system Improves flexibility of the neck and spine, relieves backache, helps spinal deformities and cervical spondylosis (inflammation of the neck vertebrae) Improves flexion of the neck Strengthens back and shoulder muscles Firms the abdomen and the waistline Opens the rib cage and lungs Cures asthma, bronchitis and many bronchial problems Stretches throat, good for tonsillitis, cold, sore throat Increases metabolism Stimulates the development of bone and nerve tissues Flushes fresh blood through kidneys Helps eliminate toxins Stimulates nervous system Helps depression Cures insomnia and sleeping disorders Provides mental clarity and induces intuitio
RABBIT POSE SASANGASANA	Creates maximum extension of the spine increasing the mobility and elasticity of spine and back muscles Best forward-bending and spinal compression posture Stretches all the vertebrae Relieves tension in neck, shoulders and back muscles Helps improve conditions of the sinus, common cold and chronic tonsillitis (inflammation of tonsils) Helps balance and regulate metabolism, stimulate the development of bone and nerve organs and tissues Balances thyroxin/triiodothtryronine, cacitonin and parathyroid hormones Massages the lymph nodes Improves digestion Good for diabetes Stretches the spine to increase proper nutrition to the nervous system Good for depression and sadness Cures headaches Helps with insomnia
HEAD TO KNEE POSE with STRECHING POSE JANUSHIRASANA with PASHIMOTANASANA	Improves the flexibility of the sciatic nerve and joints of the ankles, knees, hips, shoulders, elbows and wrists Helps arthritis Increases flexibility of the last five vertebrae of the spine Strengthens and stretches the hamstrings and calf muscles Stretches and strengthens pelvic girdle Powerfully massages all the abdominal organs Stimulates and tones the digestive organs, increases peristalsis, relieves constipation and improves circulation to the bowels Great posture for allergies Stimulates thyroid and thymus glands Head to knee pose helps balance blood sugar levels and the metabolism assisting those with diabetes and hypoglycaemia Improves concentration and mental endurance Stimulates third eye chakra (intuition) and throat chakras (self expression) Helps mental indigestion and stress
SPINE TWISTING POSE ARDHA-MATSEYENDRASANA	Compresses and stretches spine from the bottom to the top Improves elasticity, flexibility, circulation and nutrition to spinal nerves, vessels and tissues Improves flexibility of the hip joints, increases synovial fluid of the joints Good for lumbago (lower back pain), helps prevent slipped discs, rheumatism of the spine, kyphosis (hunchback), scoliosis (abnormal curvature of the spine), cervical spondylosis(inflammation of the neck vertebrae) and arthritis Removes adhesions in the joints caused by rheumatism Helps sciatica and arthritis of the knee Firms the buttocks, thighs and abdomen Detoxifying Opens bronchial muscles and the rib cage Helps with lung disorders Tones the roots of the spinal nerves and sympathetic nervous system Calms the nervous system Brings mental clarity Energises body
BLOWING IN FIRM POSE KAPALBHATI IN VAJRASANA	Detoxifies and cleanses body by removing stale air and toxins from the lungs Helps to generate prana (vital life force) and push out every ounce of carbon dioxide replacing with life-giving oxygen Improves cardiovascular and respiratory systems Increases elasticity of the lungs Good for high blood pressure Strengthens abdominal organs and abdominal muscles Massages bowels Improves digestion and circulation Improves oxygenation to the body and brains Energising Brings fulfilment to your soul