1. Standing deep breathing Prana Yama Benefits good for mental relaxation helps with sleep disorders, irritability helps maintain good blood pressure fresh oxygenated blood to the body breathing is the most important part of yoga 2. Half Moon Pose Ardha Chan Dra Sana Benefits abdominal muscles releases frozen shoulders helps trim the stomach good for back pain aids in recovery of slipped or ruptured disc The spine is capable of backward bending as much as forward bending, yet we never do it! 3. Awkward Pose Ut Ka Ta Sana Benefits relieves sciatica opens chest and pelvic area aligns skeletal system back in to one line keeping the spine perfectly straight helps with arthritis of the knees strengthens quadriceps strengthens quadriceps helps in alleviating joint pain 4. Eagle Pose Ga Ru Ra Sana Benefits compression posture working all 12 major joints of the body creating pressure in the joints then releasing, allows fresh blood supply to flow in allows control of your sexual energies improves your balance and grace of your body 5. Standing Knee to Head Pose Danday Amana Jan U Shi Ra Sana Benefits helps in concentration for mediation (oneness of mind and body) reduces diabetes avoids sciatica by improving circulation and flexibility by keeping knee locked, quad muscles are built up muscles strengthened around the knee 6. Standing Bow Pulling Pose Danday Amana Dhan U Ra Sana Benefits thought to be the most beautiful pose increases circulation to the heart and lungs balancing your Kundalini (energy) improves elasticity of the spine creates marriage between strength and balance regulates menstrual cycle helps with lower back pain practices patience 7. Balancing stick pose Tula Dan Da Sana Benefits with only 10 seconds, this is still the most cardiovascular pose in the series increases blood flow over the body at same time keeps the stomach trim or helps get it trim with shoulders up and chest down, all arteries of the heart receive blood flow clears blockage of the arteries for prevention of cardiac problems 8. Standing Separate Leg Stretching Pose Danday Amana Bib Hak Tapada Paschi Mot Than Asana Benefits helps relieve depression loss of memory constipation increases circulation to the brain and adrenal glands stretches the spine and back of the legs 9. Triangle pose Tri Kan Asana Benefits known as "master pose" one of the more challenging poses marriage between the heart and the lungs changes chemical imbalances in the system helps with menstrual disorders the whole body is effected; muscles, nerves & tissues good for hip and back pain 10. Standing separate leg head to knee Danday Amana Bib Hak Tapada Janu Shi Rasana Benefits helps maintain good blood sugar balance compression of the pancreas and kidney marriage between pineal and thyroid helps with colds, sinus problems, migraines muscular, skeletal, endocrine, digestive and reproductive systems all benefit 11. Tree Pose Tad Asana Benefits creates hip and knee mobility excellent for posture and balance the only pose which creates total body traction releases abdominal tension aids in rheumatism and circulatory disorders 12. Toe Stand Pose Pa Dan Gust Asana Benefits creates balance in body and mind strengthens stomach muscles helps to avoid gout, arthritis of the knee, leg strengthens weak joints challenges your mental concentration 13. Dead Body Pose Savasana Benefits returns the body to its normal state preparation for floor series 14. Wind Removing Pose Pa Va Na Muk Ta Sana Benefits prevents flatulence, low back pain, constipation, anorexia abdominal pressure on ascending, descending and transverse colon regulates digestion stretches tight hips straightens the spine 15. Sit-up Pose Benefits strengthens and tightens abdomen releases toxins from the lungs 16. Cobra pose Bhu Jan Ga Sana Benefits lower 1/3 prevention of osteoporosis cervical, thoracic, dorsal, lumbar, sacrum, coccyx 17. Locust Pose Sa Lab Ha Sana Benefits upper 1/3 more lumbar both legs isometric pressure promotes muscle power in to and all over the spine 18. Full Locust Pose Poorna Salab Hasana Benefits middle 1/3 more cervical high blood pressure back extension 19. Bow Pose Dha Nur Asana Benefits works entire spine helps with back pain scoliosis holds vertebrae in position 20. Fixed Firm Pose Supta Vaj Rasana Benefits stretches and strengthens the psoas muscles stretches knee and ankle joints relieves lower back pain slims thighs, firms abdomen and calves helps cure sciatica, gout, varicose veins helps prevent hernia 21. Half Tortoise Pose Ardha Kur Ma Sana Benefits provides maximum relaxation cures indigestion, constipation, flatulence good for emphysema and asthma increases blood flow to the brain bringing mental clarity, good memory 22. Camel Pose Ustra Sana Benefits opens the chest strengthens muscles of the back & shoulders produces maximum compression of the spine often an emotional release happens in this pose the nervous system is stimulated improves flexibility of the neck and spine 23. Rabbit Pose Sanang Asana Benefits the exact opposite of the camel tries to get maximum spine extension spine may be lengthened helps maintain mobility and elasticity of the spine and back muscles nurtures the nervous system brings blood to the brain 24. Separate Leg Stretching Pose Janu Shi Rasana Benefits increases flexibility of the shoulder muscles, hip joint, and last five vertebrae of the spine stretches sciatic nerve increases circulation to the liver, spleen, pancreas, thyroid, thymus and intestines 25. Spine Twisting Pose Ardha Mat Syen Dra Sana Benefits only posture that twists the spine from top to bottom at the same time helps prevent slipped discs, scoliosis, arthritis, rheumatism increases circulation and nutrition to the spinal nerves, veins and tissues relieves lethargy, releases tension helps cure vertigo and dizziness maintains youth by improving flexibility of the spine 26. Blowing in Firm Pose Kapal Bhati in Vaj Rasana Benefits improves oxygenation to the body rids the body of toxins energizes and revitalizes the body helps bring mental clarity and alertness