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The benefits of balancing the mind and body are almost endless.

  • Lowers blood pressure/slows down the cardiovascular system

  • Restores balanced function of the digestive system, aiding absorption of nutrients

  • Relaxes the nervous system

  • Relieves muscle tension

  • Diminishes intensity of headaches/migraines

  • Relieves insomnia

  • Frees the mind from self-doubt and internal chatter

  • Releases fears

  • Reduces anxiety

  • Improves digestion

Yoga - Standing/Balancing Postures
  • Develop Concentration

  • Build Strength

  • Increase Coordination and Poise

  • Focus attention on the body

  • Increase absorption of the mind​


  • Uncontrolled High Blood Pressure & Heart Conditions: Practice carefully without long holding times. Do NOT raise arms overhead and avoid long holding times.

  • Pregnancy:  In 3rd trimester, avoid long holding times in groin stretching postures

Yoga - Forward Bends
  • Massage and decongest abdominal organs (increases blood flow & stimulates)

  • Improve peristalisis and helps relieve congestion

  • Relieve hemorrhoids

  • Build Strength

  • Increase flexibility in hips

  • Decongest the spine

  • Calm the body and mind​


  • Sciatica:  Keep spine elongated—do not round down; if acute, do not practice forward bends.

  • Pregnancy:  Avoid constricting the abdomen.

  • Uncontrolled High Blood Pressure: Do not raise arms overhead.

Yoga - Twists
  • Extend and align the spine

  • Increase circulation of blood in the spine

  • Maintain flexibility in the spine

  • May help correct scoliosis

  • Help prevent back strain and sciatica

  • Stimulate peristalisis, improve digestion

  • Help to relieve constipation

  • Balance the nervous system


Herniated Disks or sacrociliac problems:  It is recommended that you check with your health care provider before engaging in yoga.

Yoga - Back Extensions
  • Strengthen back muscles

  • Stretch abdominal muscles

  • Expand chest and rib cage

  • Tone Buttocks

  • Irrigate the kidneys

  • Help relieve menstrual disorders

  • Bring awareness to the breath

  • Bring awareness to the back body


  • Constipation: Practice carefully; if in pain, do not practice prone back extensions

  • Pregnancy:  After first trimester—do not practice postures

  • Recent abdominal surgery

  • Recent Back Surgery/injury

Yoga - Lateral Bends
  • Provide alternate stretch & contraction to sides of the body

  • Increase spinal flexibility

  • Strengthen Body, especially abdomen

  • Improve peristalis and digestion

  • Trim waistline

  • Stretch intercostals muscles

  • Bring awareness into side body


Uncontrolled high blood pressure and heart conditions: Do not raise arms overhead or lower head below heart.

Yoga - Inversions
  • Strengthen arms, shoulder and back muscles

  • Increase venous return

  • Increase lymphatic circulation

  • Nourish scalp and hair roots


  • Pregnancy: Some women do not feel comfortable lifting pelvis higher than head.

  • Osteoporosis: Avoid pressure on the front of cervical spine in bridge or shoulder stand.

  • Uncontrolled High Blood pressure and heart conditions: Do not lower head below heart.

  • Detached retina, weak eye capillaries or any inflammation in the eyes or ears

Yoga Nidra (Deep Relaxation)

Health & Medical Benefits:​

  • Strengthens immune system. Dr. L.I. Bhushan (1998)

  • Proven to lower cholesterol levels. Coopers (1979)

  • Proven to lower blood pressure and reduce the need for high blood pressure medication. (Daley et al, 1977; Bali, 1979)

  • Improves natural deep sleep

  • Assists in disorders such as anxiety, hostility, insomnia, asthma, coronary heart disease, cancer and hypertension. Bhushan & Sinha (2000), Shealy (1998), Erksine & Schonell, 1981, Jannson (1979), Cooper (1979), Simonton (1972), Meares (1979, 1980)

  • Can offer significant relief for chronic and unbearable pain

  • Balances sympathetic and parasympathetic nervous systems

  • Stimulates the body’s ability to heal

General Benefits:​

  • Brings inner peace, balance, and harmony

  • Deeply relaxes accumulated mental, muscular and emotional tensions

  • Liberates one from stress and stress-related disorders

  • Increases coping ability

  • Improves health and wellness

  • Rejuvenates nervous system, organs and senses

  • Restores both emotional and mental balance

  • Is a meditative practice

  • Improves concentration

  • Offers profound rest; more than after sleep

  • Awakens creativity

  • Revitalizes and renews prana, the vital life force

Source: “Guided Relaxation, Yoga Nidra with Jennifer Reis, Kripalu Center”

Breath & Good Health
  • If you listen and surrender into the stillness, you can attune to the infinite wisdom and guidance of the universe.  

  • If you engage your breath in stillness, Prana (the life force) begins to speak.  

  • If you listen to this intuition available to you, you may be able to prevent an illness or injury.  It may empower you to become aware of an imbalance and take corrective measures before such an imbalance manifests as a full blown illness or injury.

  • If you don't listen, an intuition can turn into an urge.  Urge to discomfort.  Discomfort to pain.  Pain to chronic pain. Chronic pain to disease.  Disease to chronic disease.  Chronic disease can kill you.

  • The choice is yours.  Choose wisely.

Source: Courtesy of Kripalu Center,

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