Vinaysa

Downward Facing Dog (Adho Mukha Svanasana)

Benefits :

Energizing and rejuvenating
Lengthens the spine
Stretches the chest muscles to increase lung capacity
Strengthens the entire body - in particular, the arms, shoulders, legs, and feet
Increases circulation to the brain
Calms the mind
Relieves headaches, stress, and insomnia

Muscle System :
shoulders,legs,arms,back

Level of Difficulty :
M

Timing :
morning

Accessories needed :
yoga mat

Vinaysa

Standing Forward Bend (Uttanasana)

Benefits :

Stretches the hips, hamstrings, and calves
Strengthens the thighs and knees
Keeps your spine strong and flexible
Reduces stress, anxiety, depression, and fatigue
Calms the mind and soothes the nerves
Relieves tension in the spine, neck, and back
Activates the abdominal muscles
Eases symptoms of menopause, asthma, headaches, and insomnia
Stimulates the kidneys, liver, spleen
Improves digestion
May lower high blood pressure
Therapeutic for infertility, osteoporosis, and sinusitis

Muscle System :
legs and back

Level of Difficulty :
H

Timing :
morning

Accessories needed :
yoga mat

Vinaysa

Mountain Pose(Tadasana)

Benefits :

The continual movements, from one pose to another, gives you an added cardiovascular benefit, which more traditional forms of yoga do not have. The routine practice of vinyasa yoga can increase muscle strength, endurance and flexibility, and reduce levels of stress.

Muscle System :
shoulders

Level of Difficulty :
M

Timing :
morning

Accessories needed :
yoga mat