Yoga to Strengthen your Natural Defenses

Yoga encompasses dozens of poses that have changed a little over the centuries. Experts say yoga poses work in many ways. Some stretch and strengthen the muscles, others improve posture and the skeletal system. Still others compress or relax organs and nerves. Together, yoga poses are a powerful weapons against diseases, making your body more resistant, resilient and ready to heal itself.

Here is a daily routine of 16 expert-recommended poses, along with brief description of the health benefits expert say you might expect from them.
Please note: Check with your doctor or yoga expert before attempting these poses, especially if you have special medical needs or a chronic medical condition or if you are pregnant.
To get started, find a comfortable, warm place with a level floor. Wear loose clothing. And go gently. Never push your body. The main aim of yoga is to make you feel good.

1.Mountain pose: This is an easy standing pose that may help people with osteoporosis.
2.Dancers pose: A standing pose that can improve balance, open nasal passage, stretch and strengthen hips and thighs and help beat fatigue. Be careful if you have lower back problem.
3.Tree pose: Again a standing pose that tones your legs and improves balance, concentration and breathing.
4.Standing sun position: Sit and turn for this pose, which may help deal with constipation and bladder problems, loosen hips and shoulders and improves nerve functions.
5.Windmill pose: If you tilt along with this standing pose, you may help loosen your hips and lower back and improve breathing. Be careful if you have lower back problem.
6.Knee squeeze: A simple pose, done while lying on the floor, that can relieve gas, increase circulation in your head and neck, ease lower back pain and strengthen stomach muscles.
7.Spine twist: Sit and turn for this pose, which may help constipation and bladder problems, loosen hips and shoulder and improves nerve.
8.Head to knee: This seated stretch can help improve the function of your internal organs.
9.Seated sun position: Another seated pose which can help with digestion and possibly with impotence along with strengthening the legs and spine.
10.Baby pose: This kneeling pose limbers your lower back, improves digestion and strengthen and relieves stiffness in knees, ankles and hips. If you have arthritic knees, this pose can be done in a chair.
11.Easy bridge pose: This pose is adapted from a difficult pose. It can help with lower back pain and fatigue, improves circulation to your head and face, bolster your endocrine system and may prove to be helpful in high blood pressure. Do not do this pose from second trimester of your pregnancy.
12.Boat pose: Done while lying on your stomach, this pose strengthen you back muscles and spinal column, aids digestion and helps vital organ function better.
13.Half boat pose: This is easier version of boat pose.
14.Cobra pose: This snake like pose helps strengthen your entire body. It aids digestion, makes your spine more flexible and might even help improve eyesight. This should not be done during menstrual periods and after any surgery.
15.Lion pose: A simple breathing exercise that relaxes facial muscles and eases tension.
16.Corpse pose: The ultimate relaxation pose. As its name suggests, you lie still and let everything go loose. This may help with back pain, stress and even high blood pressure. Use this rest pose whenever you need to relax. End your daily yoga or exercise routine with this pose.

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