Ashtang

Pranayama (control of breath)

Benefits :

1 Reduced anxiety and depression ,2 Lower/stabilized blood pressure ,3 Increased energy levels, 4 Muscle relaxation,5 Decreased feelings of stress and overwhelm

Muscle System :
nose,hands

Level of Difficulty :
M

Timing :
morning

Accessories needed :
yoga mat

Ashtang

Asana (posture)

Benefits :

Yoga asanas are the simplest and the easiest way to reduce our excess weight and meditating our body and mind.

Muscle System :
upper back,hands

Level of Difficulty :
M

Timing :
morning

Accessories needed :
yoga mat

Ashtang

niyama (rules of conduct)

Benefits :

The exercise of Niyama helps us sustain a beneficial atmosphere and gives us the self-discipline and inner-strength necessary to improvement along the direction of yoga. 

Muscle System :
hands,legs,neck

Level of Difficulty :
M

Timing :
morning

Accessories needed :
yoga mat and props

Ashtang

Yama (control)

Benefits :

The benefits may be grouped into four categories: physical, emotional, mental and intellectual benefits. The physical benefits consist of making the body free of disease, making it light and strong so that it can be a suitable vehicle on the path to freedom. Through yoga the body is made to absorb and retain prana, which extends the life span.

Muscle System :
muscles and organs

Level of Difficulty :
M

Timing :
morning

Accessories needed :
yoga mat and props

Ashtang

Pratyahara (withdrawal of sensory perceptions)

Benefits :

Once through this level, the individual is able to see in simple and the subtlest levels of multidimensional area, and to quit of his content system into them and to negotiate in them, accustoming himself to their seductively, actual softness and cleanliness.

Muscle System :
Upper back, hands

Level of Difficulty :
M

Timing :
morning

Accessories needed :
yoga mat

Ashtang

Dhyana (uninterupted meditation)

Benefits :

Provides Muscular Strength: With Dhyana yoga meditation, your muscular strength is boosted as it provides flexibility to the muscles in your body.

Muscle System :
hands,neck,upper back

Level of Difficulty :
M

Timing :
morning

Accessories needed :
yoga mat

Ashtang

Samadhi(effortless meditation, absorption, equlibrium)

Benefits :

Increases focus and concentration.
Enhances creative qualities.
Makes you feel more energized.

Muscle System :
Hands, neck, upper back

Level of Difficulty :
M

Timing :
morning

Accessories needed :
yoga mat