BENEFITS

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PRANAYAMA

Deep breathing

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Lungs - nervous system - cirluatory System

 

Strengthens: shoulders, deltoids

Stretches: rib cage, shoulder joints, intercostal muscles

Stimulates: Lungs, circulation

Use: Deep breathing increases lung capacity and helps with respiratory diseases. At the same time deep breathing has a relaxing effect, emotional pressure is reduced.

 

Circulation and the entire body muscles are stimulated, so deep breathing serves to warm up. "Prana" means life energy, "Ayama" as much as controlling or expanding. The more intensive the deep breathing, the more energy for the 90 minutes.

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ARDHA-CHANDRASANA

with Pada-Hastasana

Half moon
with forward bend

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Kidneys - lymphatic glands - liver - respiratory system - spleen

 

Strength: abdominal muscles, back and core muscles, thighs

Stretches: large back muscle, oblique abdominal muscles, delta and trapezius muscle

Stimulated: kidneys, liver, spleen, lymph glands, respiratory tract 

Use: Every muscle of the upper body is strengthened, front and back are stretched. The flexibility of the spine is trained. Promotes kidney function, can help with liver and spleen enlargement. For the figure: Stretches the lateral trunk muscles and shapes the waist, hips, abdomen, buttocks, thighs.

Pancreas - pineal and pituitary glands - colon - kidneys

Strength: biceps, deltoid muscle, quadriceps, calf, straight abdominal muscle, trapezius muscle

Stretches: posterior thigh muscles, leg tendons and ligaments, spine, sciatic nerve, shoulders

Stimulated: Pineal gland, pituitary gland, colon, pancreas, kidneys

Use: Increases the flexibility of the spine, shapes the lower half of the body. Helps with tension in the shoulder area, lower back and sciatica. Upper body and back, muscles, tendons and ligaments of the legs are stretched and strengthened, blood circulation is promoted. The half moon with back bend and this forward bend stretches the spine in four directions. Back, circulation and nervous system are warmed up, strengthened and prepared for the following postures.

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BACKWARD BENDING

Backward bend

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Kidneys - nervous nystem - liver - thyroid / parathyroid - heart & circulatory system

 

Strengthens: abdominal muscles, deltoid muscle (shoulders), trapezius muscle, gluteus muscle

Stretch: Spine, shoulders, hips

Stimulates: Kidneys, liver, heart, circulation, nervous system, thyroid, parathyroid

Use: Stimulates the nervous system, kidneys and digestive organs, prevents sciatica and back problems, helps with bronchial problems, constipation, flatulence, stress. Has a positive effect on intervertebral discs and vertebrae, corrects bad posture in the long term.

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UTKATASANA

Crouching position

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Liver - pancreas - spleen - intestines

 

Strengthens: triceps, deltoid, abdominal muscles, quadriceps, leg muscles

Stretch: ankle, toes, pelvis, shins

Stimulates: Internal organs, especially liver and spleen, pancreas.

Use: Regulates malposition’s in the hip, leg and foot area, alleviates arthritic complaints down the hip, helps with meniscus problems, pain in sciatica and lower back, relieves menstrual cramps

 

Precisely executed, the squat position strengthens the entire foot, leg and arm muscles, while the simultaneous back bend stretches the lower back and supports the strengthening of the upper body and arms. This posture can help to balance the mood when dealing with anger and frustration.

This posture increases the blood circulation of the lower extremities and serves to warm up the muscles. Utkatasana consists of three parts and trains, besides the holding apparatus, especially willpower, stamina and high concentration.

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GARURASANA

Eagle

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Kidneys - reproductive organ - lymphatic system

Strengthens: leg muscles, immune and lymphatic system

Stretches: Opens the main joints: feet, knees, hips, shoulders, elbows, wrists

Stimulates: kidneys, reproductive organs, lymphatic system

Use: This posture restricts the blood flow in arms and legs, at the same time opening and stretching the main joints. Afterwards, congested blood flows through all joints and extremities and thus helps to eliminate joint problems. The same applies to internal organs and glands: helps with bladder or prostate problems, stimulates reproductive organs, against varicose veins, promotes balance, strengthens connective tissue as well as the immune and lymphatic systems.

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DANDAYAMANA-JANUSHIRASANA

 

Forehead to knee in standing position

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Pancreas - thymus - digestive organ - kidneys - thyroid / parathyroid - heart - reproductive organ

Strengthens: quadriceps, large gluteus muscle

Stretches: trapezius muscle, large back muscle, tailor muscle, posterior thigh muscle, pectoral muscle, diaphragm, rib cage, spine

Stimulates: blood circulation, digestive system, reproductive system, urinary tract, glandular system, cardiovascular system, kidney function

Use: This posture strengthens knees, ankles, the upper part of the thighs, abdominal wall and the lower spine. The chest is stretched and permanently expanded; forearms, hips and buttocks are made more flexible. The standing arch presses the blood from one half of the body to the other and increases the overall blood flow, additionally strengthening the heart muscle and circulation. With permanent stretching of the front side and simultaneous compression of the back of the body, mental strength and determination is required to maintain balance for the duration of the postures.

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DANDAYAMANA-DHANURASANA

 

Standing arch

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Heart / circulatory system - reproductive organ - digestive system - kidneys - pancreas

 

Strengthens: quadriceps, large gluteus muscle

Stretches: trapezius muscle, large back muscle, tailor muscle, posterior thigh muscle, pectoral muscle, diaphragm, rib cage, spine

Stimulates: blood circulation, digestive system, reproductive system, urinary tract, glandular system, cardiovascular system, kidney function

Use: This posture strengthens knees, ankles, the upper part of the thighs, abdominal wall and the lower spine. The chest is stretched and permanently expanded; forearms, hips and buttocks are made more flexible. The standing arch presses the blood from one half of the body to the other and increases the overall blood flow, additionally strengthening the heart muscle and circulation. With permanent stretching of the front side and simultaneous compression of the back side of the body, mental strength and determination is required to maintain balance for the duration of the postures.

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TULADANDASANA

Balance

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Liver - nervous system - spleen - pancreas - kidneys

Strengthens: thigh, buttock, shoulder, abdominal muscles, ankle joints

Stretch: Hips, whole spine, shoulders

Stimulates: Pancreas, liver, spleen, kidneys, nervous system

Use: Trains balance, endurance and increases lung capacity. Strengthens the heart, supplies blood to coronary arteries, prevents cardiovascular disease. Good against varicose veins. Promotes concentration. The Balancing Stick (scales) is of great benefit to the heart: correctly executed, arms and legs should be positioned and stretched above heart level, which increases blood flow and thus the heart rate. Heart diseases are prevented by this massive strengthening. Furthermore, almost all muscles are involved in this postures, which is why it is one of the most effective ways of burning calories and fat.

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DANDAYAMANA-BIBHAKTAPADA-PASCHIMOTTHANASANA

 

Leg extension with forehead to floor

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Adrenal glands - digestive organ

Strengthens: biceps, trapezius muscle, large back muscle, deltoid muscle

Stretches: back thigh muscles, entire spine

Stimulates: Adrenal glands, digestive system

Use: Helps to build flexibility in the spine, in diabetes, against obesity, against acidity and constipation, as well as tension in the lower back. Stimulates the function of the adrenal glands and reproductive organs.  Brings the nervous system into balance and has a mood-lifting effect in depressions.

 

After intensive, previous cardiovascular training, this posture helps to calm the nervous system and at the same time supplies the brain with blood. Ideally, a 360° stretch should occur here: First comes the stretching of the legs, then the opening of the hip joints and finally, by using the arm muscles, the stretching of the entire spine until the forehead touches the ground.

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TRIKANASANA

Triangle

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Kidneys - cardiovascular system - thyroid / parathyroid - adrenal glands

Strengthens: trains all major muscle groups: arms, legs, back, abdomen

Stretch: Hip and shoulder joints

Stimulates: Kidneys and adrenal glands, thyroid and parathyroid glands, cardiovascular system

Use: Intensive cardiovascular training with little movement, intensive stretching of both body halves and intensive hip opening. Helps: Shoulder problems, constipation, colitis, low blood pressure, appendix irritation, spondylitis, menstrual problems, regulates hormone balance.

The triangle requires 100% physical exertion and trains all major muscle groups, main organs and systems. This posture requires a high level of concentration, attention to form and constant correction. When performed without interruption, the triangle harmonizes the cooperation of heart and lung function ("marriage of heart and lungs").

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DANDAYAMANA-BIBHAKTAPADA-JANUSHIRASANA

 

Forehead to knee in the straddle

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Thyroid / parathyroid - pancreas - kidneys - digestive organ

 

Strengthens: stomach, thighs, calves

Stretches: Shoulders, back thigh muscles

Stimulates: thyroid gland, pancreas, kidneys, endocrine glands, digestive system

Use: Strengthens metabolism and immune system, regulates blood sugar levels, helps with diabetes, depression, rheumatism, lower back problems and obesity

This posture focuses on maximum compression of the frontal area, which provides a great deal of stimulation to the endocrine gland system: metabolism, fat burning and the immune system are stimulated! Especially important: the posture is primarily about touching the knee with the forehead - maximum compression of the throat and abdominal area is the goal, the stretching of the back thighs is not the main focus.

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TADASANA

Tree

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Abdomen - gluteal muscles

Strengthens: abdominal muscles, gluteal muscles

Stretches: knees, hip joints, lower back, lumbar, groin, inner thighs

Use: Helps with rheumatism and arthritis, malposition, circulatory problems, sciatica problems, promotes balance

The tree strengthens the inner oblique muscles and at the same time stretches the groin muscles and thus acts preventively against inguinal hernia. Balance and perfect weight distribution in the foot is also important. Find the Stillness!

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PADANGUSTASANA

Toe stand

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Abdomen - gluteal muscles

Strengthens: abdominal muscles, gluteal muscles, joint muscles of the legs

Stretches: knees, hip joints, lower back, lumbar, groin, inner thighs

Use: Helps with rheumatism and arthritis, malposition, circulatory problems, sciatica problems, promotes balance

The toe stand opens and strengthens, like the tree, especially the hip and groin muscles. It also helps with rheumatic complaints in knees, ankles and feet, and with haemorrhoids. Patience and mental strength are tested and trained here!

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SAVASANA

Position of death

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The lying position in the 2-minute Savasana (dead position) is the most efficient form of blood circulation for the body, heart and circulation come to rest here. This allows the body to receive the full health benefits of the systems, organs and body parts stimulated according to the standing series.

 

In absolute motionlessness the blood circulation supplies the body with oxygen, nutrients and white blood cells. These are the basic building blocks for healing. From now on, the Savasana is repeated briefly in the floor series after each posture.

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PAVANAMUKTASANA

Abdominal press

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Colon - digestive system

Strengthens: abdominal wall, thighs, hips, arms and finger joints

Stretch: Hip Joints

Stimulates: Massages ascending, descending and transverse colon

Use: Regulates the hydrochloric acid level in the gastrointestinal tract, helps with constipation, flatulence and hyperacidity, promotes intestinal peristalsis and relieves tension in the lower back.

 

This posture stimulates not only ascending, descending and transverse colon, but the entire digestive tract. The absorption of nutrients is promoted and the hydrochloric acid level is regulated. This can be used to cure flatulence as well as constipation and heartburn.

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SIT-UP

Torso bend

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Lung - diaphragm

Strengthens: abdominal muscles

Stretch: rear leg muscles, calf, Achilles tendon

Stimulates: Diaphragm

Use: Strong exhale works detoxifying

In this posture, between the postures, the lower back and lower leg muscles are prepared for the last stretching postures of the series, the double mattings help to eliminate toxins. According to Savasana the sit-up is the best way to start the next postures with new strength. From now on the Sit-Up will be repeated regularly.

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BHUJANGASANA

Cobra

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Spinous process - kidneys - reproductive organ - digestive organ

 

Strengthens: lumbar spine, back extensor, large back muscle, trapezius and deltoid muscle, abdominal muscle, gluteal muscle, tricep

Stretch: Hip joint, shoulders, heart and lungs

Stimulates: Spine and discs, spleen, kidneys, liver, digestive and reproductive organs

Use: Helps with problems in the lumbar spine, damaged discs, scoliosis, menstrual problems, improves digestion, spleen function and regulates blood pressure, strengthens the immune system. The cobra strengthens the lower back and keeps the upper back flexible. Back problems in this area can be combated successively with it.

The simultaneous massage of the lower abdominal tract improves the digestive system. This posture requires controlled movement and thus promotes discipline and willpower. The cobra belongs to the most effective postures for the whole body.

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SALABHASANA

Half locust

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Spleen - liver - reproductive organ - digestive system

Strengthens: large back extensor and back muscle, trapezius muscle, deltoid muscle, abdominal muscle, triceps, hip, pelvic floor, gluteus muscle

Stretches: elbow joint, arms, hip

Stimulates: Digestive system, reproductive system, liver, spleen

Use: Strengthens upper back muscles, helps with slipped discs and sciatica, menstrual problems, tennis elbow, tendonitis and rheumatic/arthritic complaints in the arms, prevents varicose veins, relieves loss of appetite, digestive problems.

The grasshopper has similar health effects as the cobra but is even more effective in helping with herniated discs and sciatica. In this posture too, healing is achieved through compression and release: the blood supply to the elbows and wrists is blocked by the weight of the body, while shoulders and upper back are strengthened. As soon as the position is released, blood flows through the arms and joints more intensively, like an open dam, thus healing rheumatic and vascular complaints.

This posture needs time and patience, unpopular as it is - it is as effective as it is.

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POORNA-
SALABHASANA

 

Whole Locus

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Digestive system - liver - spleen

Strengthens: middle back, deltoid muscle, upper arm, abdominal muscle, hip, thigh

Stretches: opens entire chest

Stimulates: Digestive system, liver, spleen

Use: Strengthens middle spine, helps with scoliosis, kyphosis, spondylosis and herniated discs, increases elasticity in the thorax

Of all the postures it is most difficult to make progress in the full locus, to be patient is necessary. It strengthens the middle spine, helps with various back problems. It strengthens the hips and thighs and shapes the buttocks.

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DHANURASANA

Sheet

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Reproductive organ - adrenal glands - digestive system - liver - kidneys - pineal and pituitary glands - thyroid / parathyroid - thymus - pancreas

 

Strengthens: large back extensor, deeper spinal muscles, deltoid muscle, diamond-shaped muscle, trapezius muscle, large back muscle, abdominal wall

Stretches: entire front, lungs, shoulder joint, spine

Stimulates: Digestive system, kidneys, spleen, liver, thymus, lymph nodes

Use: Strengthens abdominal muscles and abdominal wall, back muscles, improves digestion, circulation to heart and lungs, kidney, spleen and liver function. Regulates appetite and sleep rhythm.

The lying arch opens the entire thorax, thereby stretching the lungs while simultaneously strengthening the entire abdominal wall. Blood circulation and muscular strength in the spine is increased by the 360-degree flexion, revitalizing the spinal nerves. Almost all back problems can be alleviated or even cured here, while stimulation of the front helps with digestive problems, immune and hormonal disorders (including diabetes) and strengthens kidney, spleen and liver function.

The trick is here: Let go of your shoulders, kick harder with your legs.

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SUPTA-VAJRASANA

Heroic position

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Pancreas - liver - kidneys - digestive system - adrenal glands - lymphatic glands

Stretches: lower back, ankle, knee, quadriceps, diaphragm, lymphatic system and spleen

Stimulates: Lymphatic system, adrenal glands, kidneys, liver, pancreas, digestive system

Benefits: improves blood circulation to kidneys, liver, pancreas, strengthens the immune system by stimulating the lymphatic system, builds flexibility in ankle joints, knees, hips and lower back and helps with rheumatic and sciatic complaints, varicose veins.

This postures simultaneously strengthens and stretches the lower spine, front thighs, hips, knees and ankle joints (and associated ligaments), which has a preventive and soothing effect on joint problems. The lumbar muscles are strengthened and help prevent inguinal hernias. The lymphatic system is stimulated and thus the immune system is strengthened!

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ARDHA-KURMASANA

Half turtle

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Lungs - pineal and pituitary glands - hypothalamus

 

Strengthens: abdominal, lateral and back muscles, (inner) thighs

Stretches: shoulder, scapula, deltoid, trapezius muscle, large back muscle, hip

Stimulates: Pituitary, pineal gland, hypothalamus, lungs, digestive system

Use: Helps with digestive problems, headaches, migraines, tiredness or insomnia, mobilizes shoulders and hips, improves blood supply to brain and facial muscles. Half the turtle's blood supply is mainly to the pituitary gland and the pineal gland, which regulates serotonin and melatonin secretion. This has a positive effect on pain memory, sleep rhythm and mood (mood-lifting). At the same time this posture stretches the hips, shoulders and the lower part of the lungs, the latter helps against asthma.

 

Irritable bowel syndrome and other digestive disorders are also combated here again by compression. It is said that this posture has the same effect as 8 hours of sleep.

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USTRASANA

Camel

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Respiratory system - endocrine glands - cardiovascular system - nervous system

 

Strengthens: trapezius muscle, large back muscle, large back extensor

Stretches: Throat, thyroid and parathyroid glands, chest, diaphragm, abdomen

Stimulates: respiratory system, cardiovascular system, nervous system, digestive system, endocrine glands

Benefits: strengthens and makes the spine flexible at the same time, helps with back problems, spondylosis, respiratory problems, diabetes, constipation. The camel is the most intensive back bend in the series and leads to maximum compression of the spine, which in turn stimulates the nervous system. The flexibility of the neck and spine is increased, thereby relieving back problems.

 

By stretching the abdominal organs this posture works against constipation, the stretching of the throat stimulates the hormonal balance. The chest expands and gives space to the lungs, while the abdomen and waist are strengthened and tightened.

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SASANGASANA

Rabbit

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Lungs - Thyroid / Parathyroid - Kidneys

Strengthens: abdominal muscle

Stretches: Back muscles, shoulder, shoulder blade, medulla oblongata ("extended medulla")

Stimulates: Nervous system, thyroid gland, parathyroid gland

Benefits: increases elasticity of the spine, back muscles, regulates hormone balance and metabolism, helps with respiratory diseases

 

The rabbit is the most radical forward bend in the series and therefore the perfect counter movement to the camel. The entire back is stretched, muscles, spine and nerves are supplied with oxygen-rich blood. Tensions in the neck, shoulders and back can be released. This postures also has a positive effect on acute and chronic respiratory problems (sinusitis, tonsillitis, colds) and, by regulating the hormone balance, on insomnia, diabetes and depression. The more the strength of the arms is used in this posture, the more effective the compression and the greater the health benefits.

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JANUSHIRASANA

with Paschimotthanasana

 

Torso Bend

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LungsLiver - Spleen - Pancreas - Digestive System - Thyroid / Parathyroid - ThymusThyroid / Parathyroid - Kidneys

Strengthens: biceps, deltoid muscle, abdominal muscles, thigh

Stretch: Calf, lower thigh muscles, hip, lower lumbar spine, sciatic nerve, trapezius muscle

Stimulates: Immune and digestive system, liver, spleen, pancreas, thymus, thyroid and parathyroid glands, intestine

Benefits: improves blood supply to the liver, spleen, intestines, stimulates the lymphatic and glandular system, relieves lower back and sciatica complaints in the long term, helps against allergies and arthritis

 

The first part Janushirasana, the head-to-knee postures, compresses the entire front as if standing, thus regulating the blood sugar level by stimulating the pancreas. In the same way, the lymphatic system is stimulated, the immune system is strengthened and the organs are supplied with blood. An excellent opportunity to practice head to knee in standing position!

 

The second part Paschimotthanasana, the trunk bend, also relieves chronic diarrhea because it promotes blood circulation in the intestines. Pulling with the spine as straight as possible is important here for effective postures.

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ARDHA-MATSYENDRASANA

 

Spinal column swivel seat

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Digestive System - Kidneys - Gall Bladder - Liver - Spleen

Strengthens: thigh, gluteal muscle, abdominal muscle

Stretches: all vertebrae, spinal nerves, hip

Stimulates: Digestive system, internal organs, nervous system

Use: In this posture the entire spine is rotated around its axis, which increases the blood supply to the spinal nerves, veins and tissues and relieves intervertebral discs from lateral strain.

This posture can be particularly helpful in cases of disc problems and rheumatism or arthritis of the spine (also: spondylosis, kyphosis, scoliosis). It also calms the nervous system and opens the hips. Contrary to all other postures, this posture is only performed once.

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KAPALBHATI
in Vajrasana

 

Final respiration

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Digestive System - Respiratory System

 

Strengthens: abdominal muscles, diaphragm, lungs

Stimulates: Digestive system, respiratory tract

Use: The last breathing postures before the final Savasana has a detoxifying effect. It strengthens and increases the elasticity of the lungs with each powerful exhalation, which at the same time promotes blood circulation and detoxification, but also digestion. The internal organs are increasingly supplied with blood and thus stimulated.

 

Kapalbhati means "shining skull", so it is all about a powerful exhalation!