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HOT 26 POSTURES

26 POSTURES + 2 BREATHING EXERCISES = A HEALTHIER YOU

Standing deep breathing (Pranayama)

  • Good for lungs and respiratory system

  • Helps with mental relaxation

  • Helps high blood pressure

  • Relieves irritability

  • Good for detoxification

  • Exercises nervous, respiratory and circulatory systems

Half moon pose with hands to feet pose (Ardha Chandrasana with Pada Hastasana)

  • Works into the whole skeletal and circulatory systems

  • Opens shoulder joints

  • Good for frozen shoulder

  • Reduces or eliminates pain in the lower back

  • Good for abdominal obesity

  • Improves and strengthens every muscle in the central part of the body

  • Increases the flexibility of the spine

  • Tones the spinal nerves and abdominal organs inproving the working of the bowels

  • Increases flexibility and strength of rectus abdominis, gluteus maximus, oblique, deltoid and trapezius muscles

  • Helps with sciatic problems

  • Alleviates anxiety and reduces mental stress

  • Stimulates pituitary gland

  • Exercises colon, pancreas, kidneys, muscular, skeletal, respiratory and glandular systems

  • Firms and trims waistline, hips, abdomen, buttocks and thighs

Awkward pose – in three parts (Utkatasana)

  • Improves overall body strength

  • Opens pelvis

  • Strengthens and tones leg muscles

  • Relieves menstrual cramping

  • Reduces fat pocket under buttocks

  • Aligns skeletal system

  • Good for arthritis conditions

  • Good for digestion

  • Relieves joint pain

  • Relieves sciatica

  • Improves flexibility in toes and ankles

  • Exercises liver, intestines, and pancreas

Eagle pose – (Garudasana)

  • Works into 14 major joints of the body

  • Good for central nervous system

  • Facilitates lymphatic function, improving immune system

  • Improves mobility of hip joint

  • Improves balance

  • Strengthens legs

  • Good for varicose veins

Standing Head to Knee pose – (Dandayamana Janushirasana)

  • Builds mental strength

  • Improves concentration

  • Unifies mind and body

  • Uses all major muscle groups

  • Exercises digestive and reproductive organs

  • Good for diabetes

  • Strengthens back muscles

Bow Pulling pose – (Dandayamana Dhanurasana)

  • Stimulates cardiovascular system

  • Increases circulation to heart and lungs

  • Opens diaphragm

  • Opens shoulder joint

  • Helps frozen shoulder conditions

  • Improves spine elasticity

  • Improves strength and balance

  • Reduces abdominal fat

  • Helps regulate ovaries and prostate gland

Balancing Stick pose – (Tuladandasana)

  • Increases cardiovascular circulation, especially to heart blood vessels

  • Helps clear blocked arteries

  • Helps prevent future cardiac problems

  • Creates a total spine stretch

  • Relieves stress from spine

  • Good for varicose veins

  • Builds strength in legs

  • Exercises pancreas, spleen, liver, nervous and circulatory system

Separate Leg with Stretching pose – (Dandayamana Bibhakthapada Paschimothanasana)

  • Increases circulation to the brain and adrenal glands

  • Centres nervous system

  • Good for depression

  • Good for constipation

  • Helps reduce abdominal obesity

  • Helps with diabetes and hyperacidity

  • Releases lower back

  • Exercises muscular, adrenal and reproductive systems

Triangle pose – (Trikonasana)

  • An excellent cardiovascular workout

  • Intensely stretches each side of the body

  • Opens and increases flexibility of hip joints

  • Reduces saddle bags

  • Good for kidneys, thyroid and adrenal glands

  • Opens shoulder joint, good for frozen shoulder

  • Strengthen and tones legs and buttocks

  • Helps regulate hormone levels

  • Works all muscular groups simultaneously

  • Helps conditions of constipation, colitis, low blood pressure, appendicitis, spondylitis, menstrual disorders

Standing Separate Leg Head to Knee pose – (Dandayamana Bibhakthapada Janushirasana)

  • Good for depression and memory loss

  • Reduces abdominal obesity

  • Good for diabetic conditions

  • Balances blood sugar levels

  • Assists in regulating pancreas and kidneys

  • Works endocrine, digestive and reproductive systems

Tree pose – (Tadasana)

  • Assists in correcting bad posture

  • Increases hip and knee flexibility and mobility

  • Stretches spine

  • Releases abdominal tension

  • Relieves lower back pain

  • Tightens gluteal muscles

  • Good for circulatory problems, arthritis and rheumatism

Toe Stand – (Padangusthasana)

  • Creates balance and focus in body and mind

  • Strengthens stomach muscles

  • Strengthens joints (hips, knees, ankles and toes)

  • Helps relieve arthritis in all leg joints including hips

Corpse pose – (Savasana)

  • Returns cardiovascular circulation to normal

  • Slows heart rate, reduces blood pressure

  • Teaches complete relaxation

  • Stills and focuses the mind

Sit up 

  • Strengthens and tightens the abdomen

  • Open mouth exhale stimulates the diaphragm and eliminates toxins from the lungs

Wind Removing pose – (Pavanamuktasana)

  • Massages ascending, descending and transverse colon

  • Regulates and normalises hydrochloric acid levels in
    stomach

  • Improves and may cure conditions of constipation, flatulence and hyperacidity

  • Relieves lower back pain

  • Improves flexibility of the hip joints

  • Firms and tones muscles of the abdominal wall, thighs
    and hips

  • Increases peristalsis in the gut

Cobra pose – (Bhujangasana)

  • The arching of the spine increases flexibility and strength

  • Rejuvenates spinal nerves enriching them with a rich
    blood supply

  • Improves flexibility and tone of spinal muscles, massages, works and tones back muscles

  • Helps relieve and prevent lower backache

  • Helps cure or relieve lumbago, rheumatism, arthritis and menstrual problems

  • Helps cure loss of appetite

  • Stretches the thoracic region and expands the rib cage bringing relief from asthma

  • Gentle pressure on the abdomen massages all organs and improves their function

  • Strengthens deltoids, trapezius and triceps

  • Compresses and opens spine

  • Relieves cervical spondylosis

  • Improves concentration

  • Helps to relieve many utero-ovarine and menstrual problems

Locust pose – (Salabhasana)

  • Same benefits as Cobra pose and even more effective in helping conditions of slipped disc and sciatica

  • Firms buttocks and hips

  • Increases spinal strength, flexibility and circulation

  • Improves flexibility and tone of spinal muscles

  • Helps relieve and prevent backache

  • Helps cure or relieve lumbago, rheumatism, arthritis and menstrual problems

  • Helps cure loss of appetite

  • Improves sluggish digestion

  • Increases abdominal pressure and regulates intestinal function

  • Strengthens the abdominal wall

  • Helps correct bad posture

  • Improves function of liver and spleen

  • Strengthens shoulder, arm and back muscles

  • Compresses and opens spine

  • Relieves cervical spondylosis and back pain

  • Encourages concentration and perseverance

Full Locust pose – (Poorna Salabhasana)

  • Firms muscles of the abdomen, upper arms, hips and thighs

  • Increases spinal strength and flexibility

  • Improves flexibility and tone of spinal muscles

  • Helps relieve and prevent lower backache

  • Helps cure or relieve lumbago, rheumatism, arthritis and menstrual problems

  • Helps cure loss of appetite

  • Helps correct bad posture

  • Improves function of liver and spleen

  • Strengthens deltoids, trapezius and triceps

  • Compresses and opens spine

  • Relieves cervical spondylosis

Bow pose – (Dhanurasana)

  • Increases circulation to heart and lungs, improves oxygen intake

  • Opens diaphragm and expands the chest region – i
    improves respiratory conditions

  • Opens shoulder joint and helps frozen shoulder conditions

  • Increases spinal strength and flexibility and tone of spinal muscles

  • Revitalises spinal nerves by increasing circulation to spine

  • Strengthens, compresses and opens lower, mid and upper spine

  • Improves strength and balance

  • Reduces abdominal fat and strengthens abdominal muscles

  • Helps regulate ovaries and prostate gland

  • Helps cure or relieve lumbago, rheumatism, arthritis and menstrual problems

  • Improves digestion

  • Helps correct bad posture

  • Strengthens concentration and mental determination

  • Develops internal balance and harmony

  • Improves function of kidneys, liver and spleen

  • Strengthens deltoids, trapezius, rhomboids, latissimus dorsi and triceps

  • Relieves cervical spondylosis

Fixed Firm pose – (Suptavajrasana)

  • Helps conditions of sciatica, gout, varicose veins and rheumatism in the legs

  • Slims and tones thighs, firms calf muscles and strengthens the abdomen

  • Strengthens and improves flexibility of lower spine, knees and ankle joints

  • Lubricates and increases circulation to joints

  • Strengthens and lengthens abdominal muscles

  • Creates a great stretch into hip joints and diaphragm

  • Relieves lower back pain

Half Tortoise pose – (Ardha Kurmasana)

  • A rejuvenation pose providing maximum relaxation

  • Assists in relieving digestion problems and constipation

  • Stretches lower part of the lungs, increases lung
    capacity

  • Excellent for respiratory conditions

  • Increases circulation to the brain

  • Firms the abdomen and thighs

  • Increases flexibility of hip joints

  • Improves mobility of shoulder girdle and associated muscles (scapula, deltoids, triceps, latissimus dorsi)

  • Relieves stress and migraines

  • Helps with insomnia

  • Increases flexibility in hips

Camel pose – (Ustrasana)

  • Compresses spine, relieving back problems

  • Opens rib cage, lungs and digestive system

  • Stimulates nervous system

  • Great for lungs and many bronchial problems

  • Strengthens back and shoulder muscles

  • Improves flexion of neck

  • Stretches throat

  • Flushes fresh blood through kidneys

  • Helps eliminate toxins

  • Relieves stress and migraines

  • Helps with insomnia

  • Increases flexibility in hips

Rabbit pose – (Sasangasana)

  • Provides maximum longitudinal extension of the spine

  • Stretches the spine to increase proper nutrition to the nervous system

  • Improves the mobility and elasticity of the spine and back muscles

  • Stimulates thyroid and parathyroid glands through compression, helps balance and regulate metabolism

  • Balances hormones

  • Improves flexibility of scapula and trapezius

  • Improves digestion, glandular problems and helps improve conditions of the sinus, common cold and chronic tonsillitis

  • Helps insomnia, depression

Separate leg head to knee with Stretching pose – (Janushirasana with Paschimottanasana)

  • Increases circulation to the liver, spleen, pancreas, thyroid, thymus and intestines

  • Improves flexibility of the sciatic nerve and joints of the ankles, knees, hips, shoulders, elbows and wrists

  • Increases flexibilty of the last five vertebrae of the spine

  • Excellent for the immune and lymphatic systems

  • Good for allergies and arthritis

Spinal Twist – (Ardha Matsyendrasana)

  • Compresses and stretches spine from the bottom to the top

  • Increases hip and back flexibility

  • Improves digestion

  • Firms the buttocks, thighs and abdomen

  • Improves elasticity, flexibility, circulation and nutrition to spinal nerves, vessels and tissues

  • Increases synovial fluid of the joints

  • Removes adhesions in the joints caused by rheumatism

  • Tones the roots of the spinal nerves and sympathetic nervous system

  • Detoxifying

  • Opens bronchial muscles and rib cage

  • Helps prevent slipped disc

  • Relieves lower back pain

  • Helps sciatica and arthritis of the knee

  • Massages kidneys, liver, gall bladder, spleen and bowels

Blowing in Firm Pose – (Kapalbhati in Vajrasana)

  • Detoxifies and cleanses body by removing stale air and toxins from lungs

  • Brings mental clarity

  • Strengthens abdominal organs and wall

  • Normalises bowels

  • Energises body

  • Improves oxygenation to the body

  • Improves cardiovascular and respiratory systems
    Good for high blood pressure