Easy Pose strengthens the abs and back while stretching the knees and ankles. Calms the brain and helps relieve stress.
Staff Pose helps improve posture and alignment of the spine. Strengthens back and core muscles. Stretches spine, shoulders, chest and hamstrings.
Boat Pose strengthens the abdominals, hip flexors and the spine. Helps to relieve stress and improves digestion. Also, stimulates the kidneys and thyroid.
Fire Log Pose really opens the hips and stretches the groins and buttocks. Helps to relieves anxiety, stress and tension.
Full Lotus - (in a scale) stretches the ankles and knees. Stimulates the spine, pelvis and abdomen. Helps to develop good posture and may relieve sciatica. Great hip opening pose.
Hero Pose improves the alignment of spine and strengthens abs. Stretches quads, knees and ankles.
Hero Pose Reclining - stretches hips, thighs, knees ankles, feet and abs. Improves circulation and relieves tired legs. (do not attempt if you have had knee surgery)
Crescent Lunge stretches the hip flexors, legs and groin, while opening the front torso, chest, and shoulders. It strengthens and tones the thighs, hips, and butt, helps to develop balance and flexible stability.
Tree Pose stretches the thighs, groin and shoulders. It is an excellent balancing pose that builds strength in the ankles and calves, and tones the abdominal muscles.
Side Angle Pose helps relieve stiffness in the shoulders and back. Gives a deep stretch to the hamstrings and groin, and improves stamina. Helps to strengthens the legs, knees, and ankles, while stretching and toning the abdominal muscles. It is known to be therapeutic for menstrual discomfort, and low backache.
Warrior I Pose strengthens shoulders, arms, legs, ankles and back. Opens your hips, chest and lungs. Stretches arms, legs, shoulders, neck, belly, groin and ankles
Warrior II Pose stretches and strengthens your legs, ankles and feet. Builds stamina and concentration while stimulating your abdominal organs. Helps to relieve backache and is therapeutic for flat feet, sciatica and osteoporosis.
Reverse Warrior strengthens the quads, arms and neck. Helps to open up the chest and shoulders and stretches the groin, hips and obliques.
Chair Pose exercises the spine, hips and chest. Strengthens the torso and lower back. Helps tone ankle, knee, and quads. Good for your balance as well.
Downward Facing Dog helps to relieve stress and energizes the body. Strengthens the arms and legs. Stretches the shoulders, hamstrings, calves, arches and hands. Helps to relieve headache, back pain while improving digestion.
One-legged Downward Facing Dog quiets your mind. Strengthens arms and shoulders and stretches the hamstrings and hip flexors. Helps build confidence in balance.
Dolphin Pose (or puppy pose) stretches shoulders, hamstrings and calves. Strengthens arms and legs. Improves digestion and helps relieve headache, back pain and fatigue.
Eagle Pose strengthens hips, thighs, ankles and calves. Stretches the shoulders and upper back and buttocks. Helps build focus, balance and concentration. The dynamic balancing helps to protect knees against future injury.
Eagle Pose - Side View.
Gate Pose opens shoulders and helps reduce neck and shoulder tension. Stretches the side of the torso, from the armpits to the hips and stretches the abs and spine as well. Opens up rib cage area for better breathing and helps to improves posture.
Upward Salute is very effective in stretching the overall body - chiefly the spine, belly, armpits and shoulders. Also helps in reducing fatigue and anxiety and helps with digestion.