Cobra Pose
- Increases spinal strength and flexibility, helps prevent lower back pain, and helps cure lumbago, rheumatism and arthritis of the spine
- Improves menstrual problems (irregularity, cramps, backache)
- Cures loss of appetite
- Helps improve posture
- Improves the functioning of the liver and spleen
- Strengthens the deltoids, trapezius and triceps

Locust Pose
- Strengthens the upper back, arms, fingers, hamstrings and calves
- Helps back or spinal problems such as gout, slipped disc, and sciatica
- Helps tennis elbow and is also excellent for toning the buttocks and hip rotators

Full Locust Pose
Poorna – Salabhasana
- Same therapeutic value as the Cobra Pose and the same upper-body benefits as the Standing Bow Pulling
- Strengthens the middle back, upper arms, hips, and hamstrings

Bow Pose
- Improves the functioning of the large and small intestines, the liver, kidneys, and spleen
- Helps straighten rounded spines, relieves backaches, and improves kyphotic upper body posture (rounded shoulders) opening the rib cage and strengthening the upper back, permitting maximum expansion of the lungs and increased oxygen intake
- Revitalizes all spinal nerves by increasing the circulation of the spine
- Improves digestion and strengthens abdominal muscles, upper arms, thighs and hips

Fixed Firm Pose
Supta – Vajrasana
- Helps sciatica, gout and rheumatism in the legs
- Strengthens and improves flexibility of lower spine, hip flexors, quadriceps, knees and ankle joints

Half Tortoise Pose
Ardha – Kurmasana
- Provides maximum relaxation
- Helps indigestion and stretches the lower part of the lungs, increasing blood circulation to the brain
- Firms the abdomen and thighs
- Increases the flexibility of hip joints, scapula, deltoids, triceps, and latissimus dorsa muscles

Camel Pose
- Stretches the abdominal organs to the maximum and helps constipation
- Stretches the throat, thyroid gland, and parathyroid
- It opens a narrow rib cage to give more space to the lungs
- Because it produces maximum compression of the spine, it improves the flexibility of the neck and spine and relieves backache
- Firms and slims the abdomen and the waistline

Rabbit Pose
- Produces the opposite effect of Camel; as a result, it stretches the spine to permit the nervous system to receive proper nutrition
- Maintains the mobility and elasticity of the spine and back muscles
- Improves digestion and helps sinus problems, and chronic tonsillitis
- Wonderful effect on thyroid and parathyroid glands
- Improves the flexibility of the scapula and the trapezius muscles

Standing Head To Knee Pose
Dandayamana – JanuShirasana
- Helps develop concentration, patience, and determination
- Improves balance
- Tightens abdominal and thigh muscles
- Improves hamstring and hip flexibility
- Strengthens all the leg muscles, in addition to the deltoid, trapezius, latissimus dorsa, and scapula

Standing Bow Pulling Pose
Dandayamana – Dhanuraiana
- Improves mental determination and develops balance
- Tightens abdominal and thigh muscles
- Tightens arms, hips, and buttocks
- Improves posture, while increasing elasticity of the rib cage and the lungs
- Improves flexibility and strength of the spine, legs, hips and shoulders

Balancing Stick Pose
- Perfects control and balance
- Firms hips, buttocks, and upper thighs, as well as providing many of the same benefits for the legs as in Standing Head to Knee
- Increases circulation and strengthens the cardiovascular system, this is an excellent exercise for poor posture
- Improves flexibility, strength, and muscle tone of shoulders, upper arms, spine, and hip joints

Standing separate Leg Stretching Pose
Dandytamana – Bibhaktaeada – Paschimottanasana
- Improves and helps alleviate sciatica by stretching the sciatic nerves in the muscles of the back of the legs
- Helps the functioning of most of the internal organs, especially the small and large intestine

Triangle Pose
- Works almost every muscles, joint, tendon, and internal organ in the body
- Revitalizes nerves, veins, and tissues
- Helps lumbago and rheumatism of the lower spine by flexing and strengthening the last five vertebrae
- Improves posture
- Most important pose to increase strength and flexibility of the hip and side of the torso
- Firms the thighs and hips, slims the waistline, and improves the deltoid, trapezius, scapula, and latissimus muscles

Standing Separate Leg head to Knee Pose
Dandayamana – Bibhaktapada – Janushirasana
- Many of the same benefits as Hands to Feet Pose
- Helps develop concentration, patience, and determination
- Improves balance
- Tightens abdominal and thigh muscles
- Improves hamstring and hip flexibility
- Strengthens all the leg muscles, in addition to the deltoid, trapezius, latissimus dorsa, scapula, and biceps

Tree Pose
- Improves posture patience and balance
- Increases the flexibility of the ankles, knees, and hip joints
- By strengthening the internal oblique muscles, it helps prevent hernia

Toe Stand Pose
- Develops excellent balance, concentration and patience
- Helps to cure gout and rheumatism of the knees, ankles, and feet
- Helps cure hemorrhoid problems

Dead Body Pose
- Dead body pose returns blood circulation to normal
- Teaches complete relaxation

Wind Removing Pose
- Alleviates and reduces flatulence, the source of most chronic abdominal discomforts
- Improves the flexibility of the hip joints and firms the abdomen, thighs, and hips

Sit up
- Strengthens the abdomen and hip flexors
- Increases flexibility of the spine

Head to Knee Pose with Stretching Pose
Janushirasana with Paschimottanasana
- Helps to balance blood sugar levels
- Improves the flexibility of the sciatic nerves, ankles, knees, and hip joints
- Improves digestion
- Enhances the proper function of the kidneys
- Expands the solar plexus
- Relieves chronic diarrhea by improving digestion
- Increases the flexibility of the trapezius, deltoid, rectus femurs, and biceps muscles, as well as the sciatic nerves, tendons, hip joints, and last five major vertebrae of the spine

Spine Twisting Pose
Ardha – Matsyendrasana
- The only exercise that twists the spine from top to bottom at the same time
- As a result, it increases circulation and nutrition to spinal nerves, veins, and tissues, and improves spinal elasticity and flexibility of the hip joints
- Helps lumbago and rheumatism of the spine
- Improves digestion, removes flatulence from the intestines
- Firms the abdomen, thighs and buttocks

Blowing in Firm Pose
Kapalbhati in Vajrasana
- The last breathing exercise strengthens all the abdominal organs and trims the waistline
- Exhales remaining toxins from the body

- Increases circulation
- Cools the body
- Completes the practice

Bikram Hot Yoga

Standing Deep Breathing

- Teaches you to use 100 percent of your lungs
- Expands the lungs and increases circulation, elevating your core temperature and preparing the muscles for exercise

Half Moon Pose with Hands to Feet Pose
Ardha Chandrasana & Pada-Hastasana
- Firms and trims the waistline, hips, abdomen, buttocks, and thighs
- Improves and strengthens every muscle in the central part of the body, especially the abdomen
- Increases flexibility of the spine, corrects bad posture, promotes proper kidney function
- Increases flexibility and strength of the rectus abdominis, latissimus dorsa, oblique, deltoid, and trapezius muscles
- Increases the flexibility of the spine as well as the glutes, hamstrings, calves
- Greatly improves blood circulation to the legs and brain

Akward Pose
- Strengthens and firms all muscles of upper and lower legs, and hips, also improves hip mobility
- Strengthens and tones the upper arms, shoulders and abdomen
- Increases blood circulation in the knees and ankle joints and relieves rheumatism, arthritis, and gout in the legs
- Helps to cure slipped discs and lumbago in the lower spine

- Supplies fresh blood to the sexual organs and the kidneys, increasing sexual power and control
- Firms the calves, thighs, hips, abdomen, and upper arms
- Improves the flexibility of the hip, knee, and ankle joints and strengthens the latissimus dorsa, trapezius, and deltoid muscles