Sun Salutation A

Sun Salutation B

Warrior 1

Effects: *Stretches the thighs, calves and ankles *Strengthens the legs, knees, hips and shoulders *Opens the chest and shoulders *Relieves sciatica

Upward Facing Dog

Effects: *Stretches the spine, chest, lungs and shoulders *Strengthens the spine, arms and wrists *Helps with sciatica, lumbago, backaches, blood circulation, asthma, mild depression and fatigue

Butterfly Pose

Effects: *Stretches the inner thighs, groins and knees *Stimulates the abdominal organs, ovaries, bladder, kidneys and heart *Helps to relieve symptoms of menstrual discomfort, menopause, mild depression, anxiety, fatigue and sciatica *Therapeutic for flat feet, high blood pressure and asthma *Can help with childbirth when practiced often until the end of pregnancy and may help to prevent varicose veins

Revolved Wide Leg Stretch

Effects: *Strengthens and stretches the legs and spine *Relieves mild backache, headache and fatigue *Improves digestion

Tree Pose

Effects: *Strengthens the legs, ankles and spine *Stretches the groin, inner thighs, chest and shoulders *Improves balance *Relieves sciatica and flat feet

Staff Pose

Effects: *Strengthens the back muscles *Stretches the shoulders and chest *Improves the posture *Relieves sciatica and bloatedness

Locust Pose

Effects: *Strengthens the spine, buttocks, and backs of the arms and legs *Stretches the shoulders, chest, thighs and abdominal muscles *Relieves stress, fatigue, flatulence and lower back pain *Improves the posture

Chair Pose

Effects: *Strengthens the legs, ankles and shoulders *Stretches the calves *Opens up the chest *Stimulates the abdominal organs, diaphragm and heart *Helps to correct flat feet

Intense Side Stretch

Effects: *Strengthens the legs and hips *Stretches the spine, shoulders, wrists, hips and legs *Improves digestion and balance

Plank

Effects: *Strengthens the entire body - especially the shoulders, stomach and leg muscles *Expands the ribcage

Downward Facing Dog

Effects: *Strengthens the legs, ankles, arms and wrists *Stretches the entire body *Opens up the shoulders *Relieves symptoms of menopause and menstrual discomfort *Helps with fatigue, headache, back pain, insomnia and sciatica *Therapeutic for high blood pressure and asthma *Especially good for runners