Level 1

Warrior pose 1 (virbhadrasana)

Benefits :

• Strengthens your shoulders, arms, legs, ankles and back
• Opens yours hips, chest and lungs
• Improves focus, balance and stability
• Encourages good circulation and respiration
• Stretches your arms, legs, shoulders, neck, belly, groins and ankles
• Energizes the entire body

Muscle System :
Legs,handsand upper body

Level of Difficulty :
M

Timing :
Morning

Accessories needed :
Yoga mat

Level 1

Triangle pose (Trikonasana)

Benefits :

• Stimulate and improve the function of blood through the entire body.
• Strengthens and stretches the hips, back, arms, thighs and leg.
• Reduces blood pressure, stress and anxiety.
• Cure indigestion.
• Gives flexibility to groins, hamstrings and hips.

Muscle System :
Legs and upper body

Level of Difficulty :
M

Timing :
Morning

Accessories needed :
Yoga mat, Yoga block

Level 1

Camel pose (ustrasana)

Benefits :

• Reduces fat on thighs.
• Opens up the hips, stretching deep hip flexors.
• Stretches and strengthens the shoulders and back.
• Expands the abdominal region, improving digestion and elimination.
• Improves posture.
• Opens the chest, improving respiration.

Muscle System :
Legs,hands and upper body

Level of Difficulty :
H

Timing :
Morning

Accessories needed :
Yoga mat

Level 1

Peacock pose (Mayurasana)

Benefits :

Makes spinal chord straight

Muscle System :
Two palms

Level of Difficulty :
L

Timing :
Morning & Evening

Accessories needed :
Yoga mat