“26 postures, 2 breathing exercises.
90 minutes is only 6.25% of your day…
No choice, no excuse.”

Comprised of standing and floor series, these 26 postures and 2 breathing exercises stretches, strengthens and heals the entire body

  • helps prevent respiratory problems such as bronchitis, emphysema, asthma and shortness of breath
  • expands lungs to maximum capacity
  • increase circulation, warming up and preparing the body for exercise
  • good for high blood pressure

Standing Deep Breathing

  • gives energy and vitality
  • strengthens every muscle in the central part of the body, especially the abdomen
  • promotes proper kidney function
  • corrects bad posture

Half Moon Pose

  • increases flexibility of the spine, the sciatic nerve
  • improves blood circulation in the legs and to the brain
  • strengthens the rectus abdominus, gluteus maximus, oblique, deltoid and trapezius muscles
  • increases flexibility and strengthens the legs, thighs and calves

Hands to Feet Pose

  • tones, shape and strengthen the muscles of the legs and upper arms
  • relieves rheumatism, arthritis and gout in the legs
  • help heal slipped discs and lumbago in the lower spine
  • increases circulation in the knees and ankles

Awkward Pose

  • improves flexibility in the hips, knees and ankles
  • firms calves, thighs, hip, abdomen and upper arms
  • opens up and improves mobility of the joints
  • supplies fresh blood to the kidneys

Eagle Pose

  • improves flexibility of the sciatic nerve
  • strengthens hamstrings and leg muscles
  • develops concentration, patience and determination
  • flushes out the gall bladder, pancreas and spleen when forehead is to the knee

Standing Head to Knee Pose

  • moves the blood from one side of the body to the other, improving circulation and keeping the organs and glands healthy
  • increases the size and elasticity of the rib cage and lungs
  • firms the abdominal wall, upper thighs and buttocks
  • improves flexibility and strength of the lower spine

Standing Bow Pulling Pose

  • increases circulation and strengthening the heart muscle
  • firms hips, buttocks and upper thighs
  • improves bad posture
  • improves flexibility of shoulders, upper arms, spine and hip joints

Balancing Stick Pose

  • stretches and strengthens the sciatic nerves and tendons in the legs
  • improves functioning of the small and large intestine
  • improves the flexibility of the pelvis, hips joints and the last five vertebrae of the spine
  • improves and tones the muscles of the thighs and calves

Standing Separate Leg Stretching Pose

  • improves every single bone, muscle, joint, tendon and internal organ
  • revitalizes nerves, veins and tissues
  • slims waistline
  • increases the strength and flexibility of the hips more than any other posture

Triangle Pose

  • trims the abdomen, waistline, hips, buttocks and thighs
  • compresses the thyroid gland, helping to regulate the metabolism and the immune system
  • improves blood circulation in the legs and brain
  • strengthens the rectus abdominus, gluteus maximus, oblique, deltoid and trapezius muscles

Standing Separate Leg Head to Knee Pose

  • improves posture and balance
  • increases flexibility of the ankles, knees and hip joints
  • prevents hernia by strengthening the internal oblique muscles
  • releases abdominal tension

Tree Pose

  • strengthens the knees and is therapeutic for rheumatism of the knees, ankles and feet
  • opens up the knees and hip joints, help cure haemorrhoid problems
  • develops mental strength, especially patience
  • prepares the body to sit in lotus posture

Toe Stand Pose

  • facilitates powerful blood flow, then lets circulation return to normal, creating internal cleansing
  • helps high blood pressure and hypertension
  • this posture is done between all the floor series postures as it greatly magnifying the benefits of the postures that precede it
  • teaches complete relaxation

Dead Body Pose

  • compresses and massages the ascending, transverse and descending colon
  • strengthens the biceps and triceps
  • cures and prevents flatulence, improves chronic abdominal discomfort
  • improves hip flexibility, firms the abdomen and thighs

Wind Removing Pose

  • strengthens the lumbar spine
  • relieving pain and combating slipped or herniated discs, scoliosis and arthritis in the lower back
  • cures loss of appetite
  • improves the functioning of the liver and spleen

Cobra Pose

  • even better for the lower spine than cobra, helps heal slipped discs and sciatica
  • strengthens the upper spine
  • relieves tennis elbow
  • helps with varicose veins in the legs

Locust Pose

  • increases strength and flexibility in the middle spine
  • good for scoliosis, kyphosis, spondylosis and slipped discs
  • opens and increases elasticity in the rib cage
  • firms the abdominal muscles, upper arms, hips and thighs

Full Locust Pose

  • allows the lungs to expand fully
  • 360 degree flexion of the spine revitalizes all the spinal nerves by increasing circulation
  • improves functioning of the small and large intestines, liver, kidneys and spleen
  • helps straighten rounded spines

Bow Pose

  • strengthens and improves the flexibility of the lower spine, hips, knees and ankle joints
  • lubricates joints of ankles, knees and hips
  • helps cure sciatica, gout and rheumatism in the legs
  • improves functioning of the spleen, boosting the immune system

Fixed Firm Pose

  • great for tense necks and shoulders
  • increases blood flow to the brain, enhancing memory and mental clarity
  • alleviates insomnia
  • relieves migraines, stomach discomfort, digestive problems and constipation

Half Tortoise Pose

  • creates maximum compression of the spine, which stimulates the nervous system
  • stretches the abdominal muscles and helps cure constipation
  • stretches the throat, thyroid and parathyroid glands
  • compresses kidneys and adrenals helping to reduce excess stress hormones, relieving emotional tension in the body

Camel Pose

  • relieves tension in the neck, shoulders and back
  • good for relieving headaches
  • stretches the spine to permit the nervous system to receive proper nutrition
  • improves digestion and helps cure cold, sinus problems and chronic tonsillitis

Rabbit Pose

  • helps balance blood sugar levels
  • improves digestion
  • expands the solar plexus
  • enhances the proper functioning of the kidneys

Head to Knee Pose

  • excellent for the immune and lymphatic system
  • increases circulation to the liver and spleen
  • improves digestion
  • relieves chronic diarrhoea by improving the circulation of the bowels

Stretching Pose

  • only posture which twists the spine from top to bottom at the same time
  • increases circulation and nutrition to all the spinal nerves, veins, and tissues
  • improves the elasticity and flexibility of the spine
  • firms the abdomen, thighs and buttocks

Half Spine Twist Pose

  • improves digestion and circulation
  • increases the elasticity of the lungs with every forceful exhale
  • push out carbon dioxide, replacing it with life giving oxygen
  • makes the abdominal wall strong

Blowing in Firm Pose