26 Posture & Benefits


  • 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

  • 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

  • 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

  • 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

  • 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

  • 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

  • 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

  • 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

  • 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

  • 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

  • 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

  • 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

  • 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

  • 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

  • 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

  • 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



  • 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

  • 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

  • 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

  • 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

  • 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

  • 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

  • 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

  • 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

  • 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

  • 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

  • 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

  • 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