Forward bend with hands against back

 

Benefits:

 
• Stretches the hips, hamstrings, and calves
• Strengthens the thighs and knees
• Keeps your spine strong and flexible
• Reduces stress, anxiety, depression, and fatigue
• Calms the mind and soothes the nerves
• Relieves tension in the spine, neck, and back
• Activates the abdominal muscles
• Eases symptoms of menopause, asthma, headaches, and insomnia
• Stimulates the kidneys, liver, spleen
• Improves digestion
• May lower high blood pressure
• Therapeutic for infertility, osteoporosis, and sinusitis

Contraindications and Cautions: 

 
Back injury: Do this pose with bent knees, or perform, with your hands on the wall, legs perpendicular to your torso, and arms parallel to the floor.

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Easy supported shoulderstand with tilted legs

 

 

Benefits:

 
• Stimulates the thyroid and parathyroid glands and normalises their functions
• Strengthens the arms and shoulders and keeps the spine flexible
• Nourishing brain with more blood
• Stretches the heart muscles by returning more venous blood to the heart
• Brings relief from constipation, indigestion and varicose veins

Contraindications and Cautions:

• High blood pressure
• Heart problems
• Middle ear trouble
• Capillary
• Weak age
• Spondylosis
• Slipped disc

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Easy camel pose with palms against back

 

Benefits:

 
• Stretches the entire front of the body, the ankles, thighs and groins,
• Abdomen and chest, and throat
• Stretches the deep hip flexors (psoas)
• Strengthens back muscles
• Improves posture
• Stimulates the organs of the abdomen and neck

Contraindications and Cautions:

• High or low blood pressure
• Migraine
• Insomnia
• Serious low back or neck injury

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Table pose

 

Benefits:

• Strengthens wrists, arms and shoulders
• Strengthens the hamstrings
• Stretches and loosens backbone and spinal muscles
• Stretches the chest, hips and abdomen

Contraindications and Cautions: 
Recent or chronic injury to the wrists or knees.

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Easy boat pose

 

 

Benefits:

 
• Tones and strengthens your abdominal muscles
• Improves balance and digestion
• Stretches your hamstrings
• Strengthens your spine and hip flexors
• Stimulates the kidneys, thyroid and prostate glands, and intestines
• Aids in stress relief
• Improves confidence

Contraindications and Cautions: 

 
• Asthma
• Diarrhea
• Headache
• Heart Problems
• Insomnia
• Low blood pressure
• Menstruation
• Pregnancy
• Neck injury: Sit with your back near a wall to perform this pose. As you tilt your torso back rest the back of your head on the wall.

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Cow pose 

 

 Benefits:

• Improves posture and balance
• Strengthens and stretches the spine and neck
• Stretches the hips, abdomen and back
• Increases coordination
• Massages and stimulates organs in the belly, like the kidneys and adrenal glands
• Creates emotional balance
• Relieves stress and calms the mind

Contraindications and Cautions: 

With a neck injury, keep the head in line with the torso.

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Chair pose 

 

 

Benefits:
• Tones the leg muscles excellently
• Strengthens hip flexors, ankles, calves, and back
• Stretches chest and shoulders
• Reduces symptoms of flat feet
• Stimulates the heart, diaphragm, and abdominal organs.

Contraindications and Cautions:
• Headache
• Insomnia
• Low blood pressure

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