because you value your body

The best time to perform yoga is in the morning before breakfast and an hour in the evening before dinner.

Mountain Pose



This is usually the starting position for all the standing poses. However, it is useful to practice the Mountain Pose as a pose in itself. Stay in the pose for about 1 minute, breathing easily to :

• Improves posture
• Strengthen thighs, knees, and ankles
• Firm the abdomen and buttocks
• Relieve sciatica
• Reduce flat feet

Wide-Angle Seated Forward Bend



A good preparation for most of the seated forward bends and twists, as well as the wide-leg standing poses. Stay in the pose 1 minute or longer. Then come up on an inhalation with a long front torso. You get to :

• Stretch the insides and backs of the legs
• Stimulate the abdominal organs
• Strengthen the spine
• Calm the brain
• Releases groins to let it breathe

Downward-Facing Dog



Staying in this posture for about 3 minutes will help :

• Calm the brain which in turn relieves stress and mild depression
• Stretch the shoulders, hamstrings, calves, arches and hands
• Strengthen the arms and legs
• Relieve menopausal symptoms
• Prevent osteoporosis
• Improve digestion
• Relieves headache, insomnia, back pain, and fatigue
• Therapeutically for high blood pressure, asthma, flat feet, sciatica, sinusitis

Chair Pose



Stay for 30 seconds to a minute. To come out of this pose straighten your knees with an inhalation, lifting strongly through the arms. The Chair Pose :

• Strengthens the ankles, thighs, calves, and spine
• Stretches shoulders and chest
• Stimulates the abdominal organs, diaphragm, and heart
• Reduces flat feet

Salutation Seal



It induces a meditative state of awareness. Stay for about 2 minutes. The main benefits are :

• Stress and anxiety reduction
• Calming of the brain
• Creating flexibility in the hands, fingers, wrists, and arms

Bound Angle Pose



Stay in this pose anywhere from 1 to 5 minutes. Then inhale, lift your knees away from the floor, and extend the legs back to their original position. The Bound Angle Pose :

• Stimulates abdominal organs, ovaries and prostate gland, bladder, and kidneys
• Stimulates the heart and improves general circulation
• Stretches the inner thighs, groins, and knees
• Helps relieve mild depression, anxiety, and fatigue
• Soothes menstrual discomfort and sciatica
• Helps relieve the symptoms of menopause
• Therapeutic for flat feet, high blood pressure, infertility, and asthma
• Consistent practice of this pose until late into pregnancy is said to help ease childbirth.

Plank Pose



A good precursor to more challenging arm balances. You can perform this pose by itself and stay anywhere from 30 seconds to 1 minute. The Plank Pose :

• Strengthens the arms, wrists, and spine
• Tones the abdomen

Side Plank Pose



Stay in this position for 15 to 30 seconds. It benefits by:

• Strengthening the arms, belly, and legs
• Stretching and strengthening the wrists
• Stretching the backs of the legs
• Improving the sense of balance

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