# | Sanskrit | English | Benefits claimed |
1 | प्राणायाम
| Standing Deep Breathing (lit. Breath Extension)
| May help prevent respiratory problems |
2 | अर्धचन्द्रासन with पादहस्तासन
| Half Moon Pose with Hands To Feet Pose
| Strengthens muscles in body's core along with improving flexibility of the spine |
3 | उत्कटासन
| Awkward Pose
| Helps tone and shape legs while it may relieve arthritis in the legs |
4 | गरुडासन
| Eagle Pose
| Opens up the 14 largest joints and helps fresh blood move through the reproductive system |
5 | दण्डायमन जानुशीर्षासन
| Standing Head To Knee Pose
| Improves the sciatic nerves flexibility and may strengthen hamstrings plus other leg muscles |
6 | दण्डायमन धनुरासन
| Standing Bow Pose
| Helps develop balance while potentially firming upper thighs and the abdominal wall |
7 | तुलादण्डासन
Tulādaṇḍāsana
| Balancing Stick Pose
| Helps send blood to the heart, cleansing the arteries and veins |
8 | दण्डायमन विभक्तपाद पश्चिमोत्तानासन
| Standing Separate Leg Stretching Pose
| Helps stretch and strengthen sciatic nerves and tendons in the legs |
9 | त्रिकोणासन
| Triangle Pose
| May help alleviate lower back pain and crooked spines while improving muscles and internal organs |
10 | दण्डायमन विभक्तपाद जानुशीर्षासन
| Standing Separate Leg Head To Knee Pose
| May help regulate metabolism and immune system while trimming the lower body |
11 | ताडासन
| Tree Pose
| Helps improve posture, balance and flexibility while strengthening oblique muscles |
12 | पादाङ्गुष्ठासन
Pādāṅguṣṭhāsana
| Toe Stand Pose
| Helps strengthen knees, ankles, and feet while potentially reducing hemorrhoid problems |
13 | शवासन
| Corpse Pose
| Helps circulation and the blood flows throughout the body to create internal cleansing |
14 | पवनमुक्तासन
| Wind Removing Pose
| Compresses the digestive system and helps strengthen the arms, abdomen and thighs while improving hip flexibility |
15 | पादहस्तासन
| Situp
| Helps increase flexibility to stretch the spine and improves circulation of the legs by working the muscles |
16 | भुजङ्गासन
| Cobra Pose
| Helps strengthen the spine and may relieve pain from scoliosis, arthritis and menstrual disorders while potentially improving the digestive system |
17 | शलभासन
| Locust Pose
| Similar benefits as Cobra
Helps strengthen the upper spine and legs
|
18 | पूर्णशलभासन
Pūrṇaśalabhāsana
| Full Locust Pose
| May relieve pain from scoliosis and slipped discs while strengthening the middle spine and increasing elasticity of the rib cage |
19 | धनुरासन
| Bow Pose
| Helps increase circulation and strength of the spine while revitalizing the spinal nerves and opening up the rib cage to expand lungs |
20 | सुप्तवज्रासन
| Fixed Firm Pose (lit. Reclining Thunderbolt Pose)
| Helps improve strength and flexibility of the lower spine, knees, hips and ankle joints while increasing circulation that may relieve pain |
21 | अर्धकूर्मासन
| Half Tortoise Pose
| Helps increase blood flow to the brain and stretches the lower part of the lungs while relieving tension in the neck and shoulders |
22 | उष्ट्रासन
| Camel Pose
| Stimulates the nervous system and improves flexibility of the spine and neck while stretching the abdominal organs and throat |
23 | शसांगासना
| Rabbit Pose
| Increases elasticity of the spine and back muscles while potentially helping to alleviate colds or sinus problems and may relieve tension near the neck and shoulders |
24 | जानुशीर्षासन withपश्चिमोत्तानासन
| Head To Knee Pose with Back Stretching Pose
| May improve digestion and circulation in the bowels while helping the immune system |
25 | अर्धमत्स्येन्द्रासन
| Spine Twisting Pose (lit. Half Lord of the Fishes Pose)
| Helps improve elasticity of the spine and increases circulation in the spinal nerves while relieving lower back pain |
26 | कपालभाति
Kapālabhāti
| Blowing In Firm Pose (lit. Skull Illuminating)
| Strengthens the abdominal organs while increasing the elasticity of the lungs and helping improve digestion and circulation |