• Tighten and beautify your back
• Develop a sense of balance and makes your body movement beautiful
• Strengthen and tone leg muscles and ankle
• Stimulate and improve function in your shoulders, ribs, and spinal cord
• Stretches your shoulders, chest, thighs, hip joint, and abdomen
• Gluteal muscles, quadriceps, hamstrings

• Strengthens buttocks, thighs, and calf muscles
• Improves spinal and back muscle function by improving spinal circulation
• The twist stimulates and activates the internal and digestive organs
• Continued practice is effective in tightening around the stomach
• Improves balance and prepares for other twist poses

• The muscles inside and outside the legs and the soles of the feet are stretched so that they can be used well
• Improved blood circulation to the upper body and head
• Increased digestion
• People who can't do Sirsasana (headstand) should start with this pose.
• Effective in reducing weight

• It has the effect of training the iliopsoas muscle between the internal organs and the spine which improves your posture.
• Stretches the hips, buttocks and chest.
• Tightens and strengthens the core muscles.
• Heats the body and promotes circulation.
• Strengthens shoulders, arms, upper back, pelvis, buttocks, quads, inner thighs, and calves.

• Diabetes (helps rejuvenate the pancreas)
• Activates liver, pancreas, spleen, kidney, and abdominal organs
• Regular exercise prevents heart disease (increases blood flow to the heart)
• Stretch suitable for posterior body (especially calf muscle and spine)
• Calm down and reduce stress

• Improves shoulder, waist, hip joint, thigh, back, knee, and ankle flexibility
• Increases internal function
• Strengthens the lower abdomen
• Eliminates constipation
• The chest is strongly stretched, effective in eliminating stooping

• Strengthens and corrects muscles in the abdomen, waist, and legs
• Activates abdominal organs; improves digestive and gastrointestinal disorders
• Stretches the front side of the thigh (quadriceps), hamstrings, greater gluteus, hip internal rotation
• Iliopsoas muscle strengthening (also called 'deep abdominal muscles') plays a very important role in exercise
• Strengthens back muscles and spinal cord

• Strengthens the core and tightens the whole body
• Adjusts your posture (when you have strong abs and back muscles, your posture naturally improves)
• Strengthens the muscles around the shoulders such as the serratus anterior muscle, triceps brachii muscle, biceps brachii muscle, and latissimus dorsi muscle. It also improves stiff shoulders
• Shapes up the upper arm
• Strengthens the back and spine
• Great for creating waist, abs, and constrictions
• Strengthens the Gluteal muscle. Stretches the legs, hamstrings, calves, and your foot arch

Strengthening the trunk is a good exercise for improving your normal posture and relieving stiff shoulders. So it's also recommended for people who have a tight shoulder area during desk work.

• Keeps the abdomen very strong and healthy
• Strengthen the entire spine and increase flexibility
• Eliminates sciatica, lower back, neck and breathing problems
• Acts on the pancreas, spleen and liver
• Hip-up with muscle strengthening of the buttocks