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Child's Pose

Benefits

Alleviates head, neck and chest pain

Opens the pelvic floor, hips, and low back

Stretches ankles, knees, and hips

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Cat/ Cow

Benefits

Increases spinal flexibility

Opens the lower back and abdominal cavity

Aids digestion

Opens the chest, throat, and shoulders

Increases circulation

Stimulates thyroid and parathyroid function

Therapeutic for mild carpel tunnel, tendonitis, sciatica, and low back injury

Energizes the mind

Reduces stress

Relieves mild depressiona and anxiety

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Downward Facing Dog

Benefits

Improves Digestion

Relieves insomnia, menstrual and menopausal discomfort, and low back pain

Strengthens the arms, legs, and torso

Stretches the palms, chest, back, hamstrings, calves, and feet

Energizes the body

Improves focus

Develops willpower

Stimulates the mind

Relieves stress and anxiety

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Cobra

Benefits

Improves posture

Stimulates the circulatory, digestive, and lymphatic systems

Opens the chest, shoulders, and throat

Lengthens the spine and increases spinal flexibility

Strengthens the lower back, shoulders and legs

Reduces fatigue

Energizes the mind

Relieves mild depression and anxiety

Reduces stress

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Mountain

Benefits

Aligns the spine

Tones the abs and buttocks

Opens the chest

Improves posture

Strencthens the arches, ankles, knees, and thighs

Improves focus

Develops willpower

Reduces anxiety

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Triangle

Benefits

Improves digestion and circulation

Helps relieve menopausal discomfort

Relieves sciatica

Stretches the arches, calves, hamstrings, and groin

Opens the throat, chest, shoulders, hips

Lengthens the spine

Stabilizes and strengthens the legs and torso

Increases muscular endurance

Builds focus

Develops willpower

Stimulates the mind

Relieves stress

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Standing Intense Spread Leg Pose

Benefits

Strengthens the feet, ankles, knees, inner thighs, and lower back

Improves digestion and circulation

Tones abdominal cavity

Reduces minor backache

Relieves headache and sinusitus

Builds focus

Develops willpower

Calms the mind

Reduces stress and anxiety

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Tree

Benefits

Remedies flat feet

Strengthens the arches, ankles, calves, and thighs

Lengthens the spine

Improves balance

Opens the shoulders, chest, thighs, and hips

Improves circulation

Calms the mind

Cultivates poise and focus

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Gentle Spinal Twist

Benefits

Improves digestion and circulation

Reduces backache, neck pain, and sciatica

Stretches and strengthens the spine, shoulders, and hips

Relieves menstrual discomfort

Stimulates the lymphatic system

Relieves stress, depression and anxiety

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Staff

Benefits

Tones abs

Increases circulation

Opens the chest

Strengthens legs, torso, arms, and spine

Improves muscular endurance of legs and lumbar spine

Creates focus

Reduces stress

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Lion

Benefits

Relieves jaw tension

Exercises the facial muscles

Improves blood flow to the brain

Increases circulation to the eyes and throat

Clears nasal and ear passages

Releives sinusitis

Increases lung capacity

Relieves dry or sore throat

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Plank

Benefits

Strengthens the legs, butt, back, abs, shoulders, arms, and wrists

Improves circulation and digestion

Relieves minor tendonitus and fatigue

Energizes the body

Builds core strength

Improves concentration

Develops focus

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Bridge

Benefits

Improves flexibility in the spine and shoulders

Stimulates the nervous system

Aids digestion

Opens the chest, neck, and shoulders

Stimulates the thyroid and parathyroid glands

Increases lung capacity

Releives menstrual and menopausal discomfort

Relieves high blood pressure, asthma, and sinusitis

Reduces fatigue

Energizes the mind

Relieves depression and anxiety

Reduces stress

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Crescent

Benefits

Increase flexibility of the spine, arms, and rib cage

Stimulates the liver, kidney, and spleen

Realign your spinal column

Aid the lungs to take in more oxygen

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Knees to Chest

Benefits

Stretches the spine and shoulders

Improves digestion

Massages the abdominal organs and back

Relieves lower back pain

Opens the hips

Relieves stress

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Benefits

Energizes the spine

Massages the spine

Relaxes the nervous system

Improves the connection between the nervous system and the other parts of the body.

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Cradle

Benefits

Stretches the thighs, hamstrings, and calves

Creates proper engagement of the hamstrings

Improves digestion

Massages the abs

Stimulates the colon, liver, and kidneys

Opens the pelvic region

Stimulates the reproductive and digestive systems

Soothes the nervous system

Develops mental focus

Calms the mind

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Legs up the Wall

Benefits

Relieves fatigue in the legs and feet

Prevents edema and varicose veins

Soothes the nervous system

Relieves backache, headache, and insomnia

Relieves arthritis

Alleviates urinary and respiratory disorders

Increases circulation

Calms the mind

Relieves depression, stress, and anxiety

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Corpse

Benefits

Lowers blood pressure

Relaxes and rejuvenates the body

Reduces fatigue

Reduces stress, depression, anxiety and insomnia

Calms and centers the mind

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Easy Meditation Pose

Benefits

Opens the hips

Increases knee flexibility

Prevents osteoporosis and arthritis

Tones abdominal organs

Promotes proper digestive functions

Focuses the mind

Reduces stress

Brings mental clarity

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Benefits

Opens the hips, abdominal cavity, chest and throat

Stretches the hip flexors

Aids digestion

Relieves asthma

Improves posture

Strengthens the upper back, neck and shoulders

Energizes the mind

Relieves mild depression and anxiety

Reduces stress

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Camel

Benefits

Stretches the thighs, torso, chest, shoulders and throat

Strengthens the legs, pelvis, and lower back

Opens the hips and hip flexors

Aids digestion

Stimulates circulation

Increases spinal flexibility

Improves posture

Energizes the mind

Relieves depression and anxiety

Relieves stress

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Warrior One

Benefits

Strengthens the arches, ankles, knees and thighs

Stretches the hips and shoulders

Broadens the chest

Stimulates digestion and circulation

Increases muscular endurance

Relieves sciatica

Builds focus

Develops willpower

Stimulates the mind

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Warrior Two

Benefits

Strengthens the arches, ankles, knees and thighs

Stretches the hips and shoulders

Broadens the chest

Increases lung capacity

Stimulates digestion and circulation

Enhances muscular endurance

Lengthens the spine

Builds focus

Develops willpower

Stimulates the mind

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Chair

Benefits

Lengthens the spine

Strengthens the feel, ankles, calves, knees and thighs

Opens the chest

Stimulates the digestive,circulatory and reproductive systems

Builds focus

Develops willpower

Stimulates the mind

Reduces stress

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Plow

Benefits

Assists in relieving backache

Stimulates the thyroid and parathyroid glands

Stretches the shoulders

Strengthens the spine

Alleviates insomnia

Releives menopausal discomfort

Calms the mind

Reduces mild stress and anxiety