What human being wants

1. Gnanam
2. Cleanliness
3. Peace
4. Happiness
5. Love
6. Bless
7. Power or Willpower

To get the above these one has to do Yoga.

Standing Postures
Mountain Pose

Benefits: Improves posture, builds strength, and develops stamina; key elements
necessary to performing all standing poses.

Moon Pose

Benefits: Stretches and tones the sides of the body, massages the liver when stretching to
the right and the spleen when stretching to the left.

Forward Bend Pose

Benefits: Releases tension in lower back, gently stretches the spine and hamstrings; also
has a calming effect on the system; refreshes your mind and clears your head.

Chair Pose

Benefits: Removes shoulder stiffness; strengthens your legs and ankles; lifts your
diaphragm; massages your heart; tones your back and stomach; and develops your
chest.

Warrior I Pose

Benefits: Improves balance and ability to concentrate. Strengthens the immune system.

Triangle Pose

Benefits: Helps bring flexibility to the hips, shoulders and legs; stretches both sides of the
body and gives a lateral stretch to the spine; stretches and develops the intercostal
muscles of the rib cage; helps relieve backaches; strengthens the neck.

Warrior II Pose

Benefits: Stretches the muscles of the legs and ankles; opens the chest and groin, and
stimulates the entire body. It develops balance and stamina.

Wide Leg Forward Bend Pose

Benefits: Stretches and aligns back and leg muscles. Can prevent sciatica. Massages the
abdominal area and aids digestion. Improves muscle tone and flexibility in the legs.

Tree Pose

Benefits: Improves concentration, balance, confidence and poise. Increases flexibility in

Dancer Pose

Benefits: Develops concentration, confidence and poise. Strengthens and tones leg
muscles.

Seated Postures
Cross Leg Sit Pose

Benefits: Loosens hip, knee and ankle joints; tones pelvic organs and glands; tones groin
and inner thigh muscles. A suitable posture for practicing breathing exercises and
meditation.
Cross Leg Spinal Twist Pose

Benefits: Stimulates spinal nerves, tones liver and spleen, aids peristaltic activity,
develops flexibility, helps relieve backache by stretching vertebrae

Butterfly Pose

Benefits: Opens hip joints; stretches groin and inner thigh muscles; tones pelvic floor
and urinary organs

Seated Bent Knee Forward Bend Pose

Benefits: Stretches the hamstring muscles, massages the abdominal organs, relieves
lower backache, stretches the spinal column

Seated Spinal Twist Pose

Benefits: Gives the spine a nice lateral stretch, increasing spinal elasticity. Also improves
side-to-side mobility; decreases backaches and hip pain; contracts and tones the liver,

spleen and intestines; reduces abdominal size; improves the nervous system; prevents
calcification at the base of the spine; frees the joints.

Seated Forward Bend Pose

Benefits: Gives an intense stretch to the entire back, massages the abdominal organs,
increases flexibility of the spine, fosters a sense of calm and letting go

Boat Pose

Benefits: Tones the abdominal muscles, strengthes the thighs and knees, increases
stamina

Prone Postures
Thunderbolt Pose

Benefits: Loosens knee joints; tones leg muscles; stretches the top of the feet; promotes
good posture and aids digestion. A suitable posture for practicing breathing exercises
and meditation.

Cat Pose

Benefits: Adjusts vertebrae; develops and retains flexibility of the spine; helps with
constipation by stimulating peristaltic activity; tones back and abdominal muscles and
tones pelvic organs.

Balancing Cat Pose

Benefits: Strengthens muscles of the lower and midback; strengthens legs and hips; and
improves concentration.

Downward Dog Pose

Benefits: Stretches the whole back and the hamstrings; develops strength in the back,
arms, legs and shoulders; helps relieve sciatica and backache; rejuvenates complexion
and clears the head. Ideal for people who spend alot of time sitting.

Plank Pose

Benefits: Strengthens the whole body; especially arms, shoulders, chest and legs.

Cobra Pose

Benefits: Good for rounded shoulders; strengthens the upper back muscles and the spine.
Provides relief, flexibility and strength to the upper back.

Half Locust Pose

Benefits: Increases the flexibility of the upper back and strengthens the lower back
muscles. It stimulates and massages the internal organs. Tones abdominal muscles; and
firms buttocks and thighs.

Kneeling Lunge Pose

Benefits: Relieves lower back pain and sciatica, strengthens thighs and legs, relieves
anxiety and tension, increases energy and mental clarity

Gate Pose

Benefits: Stretches and tones one side of the torso while squeezing and compressing the
other massaging vital organs.

Gate Variation Pose

Benefits: Stretches and tones one side of the torso while squeezing and compressing the
other massaging vital organs.

Pigeon Pose

Benefits: Opens the hip area and chest, aligns the pelvis

Hare Pose

Benefits: Reverses the force of gravity, brings a fresh supply of blood to the brain and to
the pituitary and thyroid glands, improves the complexion

Child Pose

Benefits: Stretches the spine; massages internal organs; firms buttocks; brings increased
circulation to head and face, brightening complexion and stimulating pituitary gland
function.

Supine Postures
Reclining Butterfly Pose

Benefits: Opens the hips and groin, creates flexibility in the knees, strengthens the inner
thighs, stimulates the digestive system and assists with elimination

Hamstring Stretch Pose

Benefits: Stretches and lengthens the hamstring muscles shortened from running, walking
or sitting for long hours at a desk. Also benefits the back; hips and knees.

Through the Hole Stretch Pose

Benefits: Opens hips and lubricates hip joints, massages and cleanses inner organs, frees
shoulders and helps with any stiffness in the neck

Nose to Knee Pose

Benefits: Releases gas, helps peristalsis by massaging ascending colon with right
squeeze and descending colon with left squeeze, massages abdominal organs

Bridge Pose

Benefits: Massages kidneys and pelvic organs; improves functioning of the thyroid and
parathyroid glands; eases fatigue; increases circulation to the head; stretches thigh
muscles; helps relieve backache; strengthens back and leg muscles and develops spinal
flexibility.

Knee Hug Pose

Benefits: Stretches and relaxes your lower back; increases flexibility. Aids digestion and
elimination.

Reclining Spinal Twist Pose

Benefits: Calms the mind and nervous system, relieves headaches, cleanses the digestive
and elimination systems

Corpse Pose

Benefits: Rests and relaxes the whole body and the nervous system; rejuvenates the body;
an excellent antidote for stress.

Sun Salutation
Mountain Pose

Extended Mountain Pose

Forward Bend Pose

Kneeling Lunge Pose

Plank Pose

Cat Pose

Cobra Pose

Downward Dog Pose

Extended Mountain Pose