• Removes muscle stiffness in the legs, buttocks, hips and hamstring. It also helps with leg tightening, strengthening and flexibility
• The internal organs are contracted, activated, and the condition is adjusted
• Improve stiff shoulders, stoops, and posture
• When the pose is done correctly, the shoulders are pulled back enough to facilitate deep breathing
• Blood circulation from heart to head

• Strengthen 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
• Improve balance and prepare for other twist poses

• Tightens the shin, inner thigh, and calf muscles
• Creates waist constriction
• Tightens the spine and lower back by adjusting the distortion of the entire body
• By twisting the body, the internal organs are stimulated. The blood flow is lightly compressed in the internal organs and when the twist is restored it flows out all at once. The blood flow improves and the internal organs are worked.

• 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

• Pelvic strain adjustment
• Increases flexibility of the ham strings and calf muscles on the back of the thigh
• Strengthening the inner muscle of the abdomen
• Stretch back muscles
• Eliminates swelling of the legs
• Promote blood circulation
• Sitting for long periods of time in bad posture can cause pelvic distortion, coldness, and swelling. If you continue to work at your desk, you may want to refresh yourself with this pose once in a while.

• 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