1. STANDING DEEP BREATHING
Benefits: mental relaxation, blood pressure, nervous system, irritability, disturbed sleep, detoxification, increases circulation
Systems worked: nervous, respiratory, circulatory
Cautions: acute heart disease, high blood pressure (less holding time and don’t drop head back too far)
HALF-MOON POSE
Benefits: lower back pain, constipation, obesity of stomach, bronchi distress, scoliosis, frozen shoulder; strengthens all muscles of the central body; posture; sciatic nerve
Muscles worked: sterno mastoid, deltoid, trapezius, pectoralis major, hamstring
Systems worked: gastro-intestinal, digestive, muscular, skeletal, respiratory, and glandular. Forward bending improves cell division and stimulates pituitary
Cautions: cervical and lumbar spondilosis, slipped disc

2. AWKWARD POSE EAGLE POSE
Benefits: aligns skeletal system; opens pelvis area; good for digestion, obesity, immune disorders, joint pain, muscular aches, hip flexibility and arthritis of knees; strengthens lower limbs; relieves sciatica and menstrual disorders; cures gout, slipped disc, lumbago
Muscles worked: rectus abdominus, soleus, gastrocnemius, tibialis anterior, quads, deltoids
2nd part: improves concentration, flexibility in toes and ankles, overall body strength, nerves, liver intestines, pancreas, heart, ovaries, and uterus. Works all major muscles.
3rd part: the slower you go, the more benefit you receive; improves circulation to hip joint.
EAGLE POSE
Benefits: strengthens lower extremities and joint mobility for hip girdle and all major joints (tourniquet effect); improves control of sexual energies, function of CNS, lymphatic system, balance, and grace; increases circulation to kidneys, reproductive organs
Muscles worked: sartorius, gastrocnemius, soleus, peronius longus/brevis, abductor magnus/longus, latissimus dorsi, trapezius, deltoids
Cautions: cysts on hip joint, osteoarthritis of femur

3. STANDING HEAD TO KNEE POSE
Benefits: improves concentration, patience, determination and pancreatic function; prevents sciatica by improving circulation and flexibility; alleviates abdominal ailments; reduces risk of diabetes; strengthens back muscles, nerves, and reproductive organs, builds bone tissue
Muscles worked: all major muscles worked: thigh biceps, hamstrings, deltoid, trapezius,lats, scapula, biceps, triceps
Systems worked: muscular, skeletal, reproductive and digestive systems
STANDING BOW POSE
Benefits: increases circulation to heart and lungs; improves elasticity of the spine; equalizes strength and balance; gives quick energy; relieves lower back pain, opens diaphragm/lungs, cures depression, reduces abdominal fat; improves concentration, patience, determination
Muscles worked: abdominal wall, upper thighs, arms, hips buttocks, intercostals, erector spinae, triceps, serratus anterior, gluteus maximus and minimus
Systems worked: muscular, skeletal, nervous, circulatory
Cautions: uterine prolapse, frozen shoulder, enlarged prostate gland

4. SEPARATE LEG STRETCHING
BALANCING STICK POSE
Benefits: Increases blood flow all over the body at the same time; improves circulation in lower chambers of the heart; clears blockage in arteries (prevents heart attack); total spine stretch (good for emotional problems); reduces varicose veins, improves function of pancreas, kidneys, spleen
Muscles worked: spine and upper and lower extremities, abdominal wall
Systems worked: muscular, reproductive, nervous, and circulatory
Cautions: optical nerve disorders, recovering heart patients
SEPARATE LEG STRETCHING
Benefits: relieves depression, memory loss, constipation, abdominal obesity, hyperacidity and stress in the lower spine; increases circulation to adrenal gland and brain; strengthens diaphragm and opens hips; cures/prevents sciatica; improves function of internal organs
Muscles worked: quads, biceps, triceps, abdominal wall
Systems worked: muscular, skeletal, glandular, reproductive
Cautions: lower back pain (keep knees slightly bent); recent back surgery; slipped disc; heart complications
*for sciatica-- don’t turn toes in; push hips forward

5. STANDING SEPARATE LEG HEAD TO KNEE
TRIANGLE POSE
Benefits: good for kidneys, anorexia, constipation, colitis, blood pressure, appendicitis, hip and back pain, menstrual disorders, general mobility, obesity, frozen shoulders; alleviates “saddlebags”; whole body is affected: muscles, nerves, tissues; changes chemical imbalances in the systems of the body
Muscles worked: Every muscle is worked in this posture; lower body becomes solid base with upper body twisting
Systems worked: Cardiovascular, circulatory, digestive, immune, reproductive, muscular, skeletal
Cautions: Back conditions
STANDING SEPARATE LEG HEAD TO KNEE
Benefits: depression, memory loss, abdominal obesity, diabetes, thyroid, goiter; balances blood sugar; compresses pancreas/kidneys/liver/spleen (de-toxing effect)
Muscles worked: rectus abdominus, obliques, illiopsoas, quads, deltoids, trapezius, biceps, triceps, semi spinalis
Systems worked: muscular, skeletal, endocrine, digestive, reproductive
Cautions: slipped disc, sciatica

6. TREE POSE
Benefits: creates hip/knee mobility; balances the coccyx via upward spinal stretching; the only pose to create total body traction; releases abdominal tension; inflammation of lower back; arthritis; rheumatism; circulatory disorders; weakness in lower extremities; preparation for lotus series
Muscles worked: pectoralis major/minor, subscapularis, latissimus dorsi, deltoids
Systems worked: muscular, circulatory, skeletal
Cautions: knee problems
TOE STAND
Benefits: regulates and maintains reproductive system; remedies flat feet and strengthens toes and ankles; creates balance in body and mind; strengthens abdominal wall, knees, legs; prevents/relieves arthritis, gout; hip flexibility; develops patience; cures rheumatism, hemorrhoids
Other notes see above

7. CORPSE POSE WIND-REMOVING POSE
Benefits: connects the mind, body and breath; develops body awareness; returns normal circulation
Muscles worked: none, completely relax
Systems worked: relaxes the whole psycho-physiological system
WIND-REMOVING POSE
Benefits: strengthens lower back; loosens vertebrae; balances stomach acids and gases; relieves constipation; useful for treating impotence, sterility and menstrual problems; opens hips, firms abs, thighs, hips
Muscles worked: upper extremities, including neck
Systems worked: digestive, gastro-intestinal
Cautions: HBP, sciatica, slipped disc

8. SIT UP
Benefits: lengthens hamstrings and spine; opens hips; tones and massages abs and pelvic region; removes excess abdominal weight; alleviates uro-genital system disorders, prolapse, menstrual disorders, sluggish liver, diabetes, colitis, kidney complaints, bronchitis, eosinophilia
Muscles worked: abdominals, quadriceps, biceps
Systems worked: muscular, skeletal, nervous, digestive, gastro-intestinal, reproductive, endocrine
Cautions: slipped disc, sciatica
COBRA POSE
Benefits: slipped disc, menstrual/gynecological disorders, poor appetite, constipation, liver/kidney disorders; improves body/mind connection; stimulates adrenal glands, thyroid/parathyroid glands; cures lumbago, rheumatism, and arthritis of spine
Muscles worked: neck, spine (especially lower), gluts, hamstrings, calves, triceps, trapezius, deltoids
Systems worked: muscular, skeletal, nervous, endocrine, digestive, gastro-intestinal
Cautions: ulcer, hernia, TB, hyperthyroidism

9. LOCUST POSE
Parts 1&2 benefits: sciatica, slipped disc, constipation, arthritis, tennis elbow, carpal tunnel syndrome; improves posture and circulation through the arms; strengthens muscles of upper spine, backside, and upper body
Muscles worked: calves, hamstrings, gluts, shoulders, spine, throat, triceps
Systems worked: muscular, skeletal, nervous, digestive, endocrine
Part 3 benefits: strengthens back and pelvic organs; tones sciatic nerves, slipped disc; tones and balances internal organs, alleviates diseases of the stomach and bowels; stimulates appetite;
Other information see above
Cautions: weak heart, coronary thrombosis, HBP, ulcer, hernia, TB

10. FULL LOCUST POSE BOW POSE:
Benefits: same as cobra with increased influence on the chest; improves lung function by opening inactive alveoli, removing excess carbon dioxide and increasing oxygen intake; heart is toned and strengthened; improves asthma and releases blocked emotions
Muscles worked: upper and lower extremities, neck, middle back, abs, hips
Systems worked: muscular, skeletal, nervous, respiratory, circulatory
Cautions: heart conditions, HBP
BOW POSE:
Benefits: entire alimentary canal reconditioned; internal organs toned and secretions balanced; improves abdominal function and muscles; removes gastrointestinal and reproductive disorders; helps to manage diabetes, incontinence, colitis, menstrual disorders; realigns spinal column; corrects hunching in thoracic area; relieves asthma and improves respiration
Muscles worked: entire spine, including neck, upper/lower extremities
Systems worked: muscular, skeletal, reproductive,digestive, gastrointestinal, respiratory, circulatory, endocrine

11. FIXED FIRM POSE HALF TORTOISE POSE
Benefits: alleviates digestive ailments and constipation; tones spinal nerves and improves flexibility; realigns shoulders; stimulates thyroid/parathyroid; increases oxygenation; relieves asthma, bronchitis; increases flexibility in extremities; enhances creativity and intelligence; redirects sexual energy to the brain; cures sciatica, gout, rheumatism;
Muscles worked: stretches every muscle on the front of the body
Systems worked: muscular, skeletal, nervous, respiratory, endocrine, digestive, gastrointestinal, circulatory
Cautions: sciatica, slipped disc, sacral ailments, knee injuries
HALF TORTOISE POSE
Benefits: stretches the back and increases space between the vertebrae, relieving slipped disc; regulates functioning of adrenal glands; tones pelvic muscles and sciatic nerves; alleviates disorders of reproductive organs; relieves constipation; eliminates anger, cools the brain, relieves headache, insomnia
Muscles worked: hips, spine, arms, shoulders
Systems worked: muscular, skeletal, respiratory, reproductive, digestive, nervous, gastrointestinal
Cautions: HBP, vertigo, slipped disc

12. CAMEL POSE
Benefits: maximum stretch to abs and throat;alleviates constipation, backache, lumbago, rounded back and drooping shoulders; improves neck flexibility; stimulates adrenal gland; regulates thyroid; relieves depression; firms and slims the abs and waistline
Muscles worked: entire spine, hip flexors, shoulders, chest, neck
Systems worked: muscular, skeletal, endocrine, nervous
Cautions: lumbago, enlarged thyroid
RABBIT POSE
Benefits: increases circulation to brain; stimulates pituitary gland; relieves anxiety; prevents asthma, hay fever, diabetes, menopausal imbalance; removes large amounts of toxic gases from the lungs; extends the spine (good for growing children); promotes drainage of the lungs and chest; stimulates thyroid/parathyroid; permits proper nutrition to nervous system; cures colds, sinus problems, tonsilitis
Muscles worked: abdominal, neck, upper/lower extremities
Systems worked: muscular, skeletal, respiratory, nervous, endocrine
Cautions: vertigo, weak neck or HBP

13. HEAD TO KNEE WITH STRETCHING POSE
Benefits: tones and massages internal organs; cleanses system of toxins; stretches hamstrings, achilles tendon, shoulders, back; stimulates thyroid/parathyroid; increases hip flexibility; hips to balance blook sugar levels; improves flexibility of sciatic nerve, ankles, knees, hips, digestion
Muscles worked: quads, abdominals, arms
Systems worked: muscular, skeletal, digestive, gastrointestinal, endocrine
STRETCHING
Benefits: massages and tones digestive organs; alleviates flatulence, constipation/diarrhea, indigestion; tones and strengthens spinal nerves; increases hip flexibility; improves prolapse, menstrual and liver disorders, diabetes, colitis, kidney complaints, bronchitis
Muscles worked: biceps, quads, abs
Systems worked: digestive, endocrine, muscular, skeletal
Cautions: slipped disc, sciatica

14. SPINAL TWIST BLOWING IN FIRM POSE
Benefits: tones spinal nerves; increases flexibility in the back; relieves lumbago and muscular spasms; cures slipped disc; alleviates digestive ailments; regulates secretion of adrenaline and bile; helpful in managing diabetes, sinusitis, hay fever, bronchitis, constipation, colitis, menstrual disorders, UTI, cervical spondylitis
Muscles worked: all spinal muscles, including neck
Systems worked: muscular, skeletal, digestive, reproductive, endocrine, nervous, gastrointestinal, respiratory
Cautions: pregnancy, ulcer, hernia, hyperthyroidism
BLOWING IN FIRM POSE
Benefits: lungs and abdominal organs; purifies body; removes sensory distractions from the mind; energizes the mind; removes sleepiness; good for asthma, emphysema, bronchitis, TB; balances and strengthens nerves
Muscles worked: abdominals
Systems worked: muscular, nervous, respiratory, circulatory
Cautions: heart disease, HBP, vertigo, epilepsy, stroke, hernia, gastric ulcer