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Dandayamana Dhanurasana
Standing bow:
Increases the flow of blood to the heart and lungs, improves the flexibility of the spine and strengthens the leg muscles. -
Urdhva-Mukha-Shavasana
Upward-facing dog:
Strengthens the spine, the back and arm muscles, improves blood circulation around the pelvis. -
Bakasana
Crane:
Strengthens the arm and abdominal muscles. Develops courage and balance. -
Virabhadrasana III
Warrior III:
Strengthens abdominal organs and the leg muscles. Improves the balance, equilibrium and strength. -
Utthita-Hasta-Padangusthasana
Extended hand to toe pose:
Strengthens kidneys, the perineum, the abdomen and the legs. This balance pose also helps to develop a feeling of being anchored and mentally balanced. -
Garudasana
Eagle:
Eliminates stiffness in the shoulders, strengthens leg and thigh muscles. Eases leg cramps. -
Virabhadrasana II
Warrior II:
Develops strength and endurance, relieves tension in the shoulders and the neck. Improves flexibility in the knee and hip joints and strengthens the leg muscles. -
Adho-Mukha-Shavasana
Downward-facing dog:
liminates tiredness and invigorates. Relieves stiffness in the shoulders, strengthens the ankles and arms. Tones the legs. -
Ushtrasana
Camel:
Strengthens the spine. Corrects the posture of the shoulders. -
Utthita Trikonasana
Streched triangle:
Eases back and neck pain. Tones legs and strengthens ankles and leg muscles.