• Stretches the hip joints, hamstrings, calves, knees, inner leg, buttocks, abductor, and back.
• Loosens, adds flexibility, and range of motion.
• Abdominal tissue activation, kidney detoxification
• Stretch your back muscles and strengthens your spine

• Increased blood and lymph flow makes you feel less fatigued. It has a detox effect.
• Makes you more flexible, stable, and strengthens your muscles from your thighs all the way to the back of your neck.
• This pose opens your whole body. Various parts are stretched and you’ll be able to hold poses longer.
• A good pose for women’s health

• It has good effects on the whole body, such as improvement of high blood pressure/hypotension, relief of joint and feet pain and stiffness, relieves stiffness around shoulder blades and arthritis of shoulders, and balances the mind and body which reduces stress.
• By balancing the whole body with hands and feet, you can develop a sense of balance at every point, such as limbs and arms, pelvis and waist, shoulders, and back muscles.
• You can exercise moderately on areas of concern such as your upper arms, chest, thighs, and buttocks.
• People who still can't do a headstand can expect a similar effects with this pose (the head and upper body are lowered, upper body can be fully stretched and can be well-circulated without straining the heart.)

• 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

• Every time you take a deep breath, fresh oxygen is sent inside your body so the space between the ribs expands. Your whole body is activated and dullness is reduced.
• Stretches the sides of the body (internal oblique, external oblique) and muscles between the ribs. It feels good because you don't often have a chance to stretch up and down.
• Dullness in your legs is reduced since the sides of the entire leg are stretched.
• Stiff shoulders and back pain are improved.
• Activation of liver function.
• Stretches your arms.

• Good for the sciatic nerve
• Very useful for diabetes
• Loosen back and shoulder stiffness
• Activates abdominal organs
• Reduces ankle, knee, waist and shoulder stiffness

• Adjusts your left and right balance
• Flexibility around shoulders and increased range of motion, tightening of second arm
• Helps lower back pain, stiff shoulders, sciatica
• Increase the flexibility of the hip joint and the outside of the thigh
• Useful for pelvic adjustment by stretching around the pelvis

• Strengthens the spine and tightens the back muscles
• Tightens the buttocks
• Prevents low back pain and strengthens the brachial muscles
• Opens your back, chest, lungs, shoulders, spine and abdomen. Increases vitality, stimulates & activates the abdominal organs, and reduces stress
• Fatigue recovery and relaxation

• Develop muscles in both legs to improve balance
• Pelvic distortion adjustment, posture improvement
• Tightening the second arm
• Spine, nervous system, and strengthening
• Improves concentration and calms the balance between mind and body

• Stretches the side muscles that are rarely stretched in daily life, so the right and left balance distortion is adjusted.
• Strengthen the back, spine, spinal cord, shoulders, legs, calves and muscles
• Stimulate the internal organs to eliminate constipation
• Reinforced “abdominal oblique muscles” around the flank
• Increase metabolism, improves fatigue

• 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

• Stretches the back to remove stiff shoulders
• Effective in correcting mild foot distortion
• Lifts the diaphragm and the chest is widened which develops the pectoral muscle.
• Stabilizes and strengthens the trunk, entire leg, and waist
• Helps regain a sense of stability in the waist. Sends heat to sooth and warm the nerve flow (the back has one of the autonomic nerves, the para-switching nerve, that turns on the relaxation switch)

• 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.

• Reduces excess waist and abdominal fat
• Strengthens the pelvic area
• Strengthens the spine, neck and legs
• Strengthens the trunk and develops a sense of balance
• Uses inner muscles and has a whole body tightening effect

• Calming and relaxing after a busy day
• Releases stress and refreshes
• Improves pelvis and hip strain, improves flexibility, prevents and relieves back pain because you can stretch your waist that is shrinking and stiff
• Smooths blood circulation to the abdomen, lower back, and back. Also prevents swelling, constipation, improves coldness, and relieves menstrual pain.
• Trains your pelvic plate muscles
• When you want to get a deep sleep in a relaxed state, breathe deeply before going to bed to improve sleep quality. Even works on nights when you can't sleep

• It has the effect of training the iliopsoas muscle between the internal organs and the spine which improves your posture
• Stretch your hips, buttocks and chest.
• Tighten and strengthen the core muscles.
• Heats the body and promotes circulation.
• Strengthen shoulders, arms, upper back, pelvis, buttocks, quads, thigh inside, and calf

• 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

• Improves leg strength and flexibility of the back muscles and spine
• Improves flexibility of pelvic muscles
• Activates the nervous system
• Strengthens the ankle joints
• Improves balance and concentration

• It has a strong effect on the waist’s flexibility and straightness.
• Strong action on abdominal organs and spinal cord
• Stretches the front side of the thigh (quadriceps), hamstrings, and greater gluteal muscle (back of the thigh, buttocks)
• Iliopsoas muscle strengthening (hip flexion)
• Improves shoulder joint flexibility and shoulder stiffness

• Relaxes the muscles around the ribs and deepens breathing.
• Enhances hip joint flexibility and outer rotation.
• Relieves stiff shoulders and back pain.
• Stretches the spine, spinal cord, shoulders, buttocks, hamstring stretch liver and kidney. This improves digestive function and activates the abdominal tissues.
• A very comfortable pose that restores the original degree of freedom by adding a complex stretch to the spine.

• One of the best hip opening asanas. Increases lumbar flexibility
• Stretch the glutes
• Increases hamstring flexibility
• Improve back pain

• Loosens shoulder blades and helps with stiff shoulders
• Straightens left and right distortion
• Strengthens limbs, joint strengthening
• Tightens the upper arm, buttocks, and legs
• Strengthens the ankle

• Increased blood and lymph flow makes you feel less fatigued. It has a detox effect.
• Makes you more flexible, stable, and strengthens your muscles from your thighs all the way to the back of your neck.
• This pose opens your whole body. Various parts are stretched and you’ll be able to hold poses longer.
• A good pose for women’s health

• A comfortable pose that opens the hip joint and stretches the entire body, including the legs and back.
• Strengthens the trunk and corrects distortion of the pelvis
• Loosens the hip joint to promote lymph flow
• This pose stimulates the hip joint more than expected. It may not be possible to do at first. Stop where you feel comfortable and practice little by little.

• 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.

• Hamstring, the back of the thighs, the greater ankle, and back stretch
• Helps with stiff shoulders, back pain, and posture improvement
• Metabolic UP / Detox Constipation
• In this reversed posture, blood is collected in the head, the brain is activated, blood circulation is promoted, and detox stress is eliminated
• Builds tone and digestive juices are secreted

• Stretch the back of your hamstring, buttocks, greater gluteal muscles, wrists, arms, shoulders, back, sides, and hips using gravity to pull on your back
• The internal organs are in good condition, the secretion of digestive juice is promoted, the liver and spleen are activated, and it is very effective for people with stomach upset and gastrointestinal disorders
• Suitable for lack of energy or when you want to refresh your head

Furthermore, because it is a reverse pose, it improves the blood flow of the head and neck, and is refreshing. When oxygen is sent to the brain, the mind calms down, and the urge to eat something that fills the head fades away. Therefore, it is famous for controlling appetite “yoga to suppress appetite”.

• Strengthens the back and abdomen
• Abdominal tissue and heart activation
• Body adjustment
• Improved ankle, knee, waist and shoulder flexibility
• Thigh peach hamstring, back of knees, calf muscles are stretched to soften the hip joint

• Sciatica
• Very useful against diabetes
• Activates the abdominal organs
• Reduces ankle, knee, waist and shoulder stiffness
• Improve shoulder and back stiffness

• 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

• 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

• The pressure from this pose helps relieve gas in the internal organs and eliminate constipation
• Stimulates and activates the internal organs by compressing the body
• Lumbar stretched, mild back pain and fatigue recovery
• Strengthens the neck muscles, abdominal muscles, and shapes up the stomach
• Correction of the pelvis and spine

• Stretch the side of the body that easily shrinks
• Stretching the side of your body stimulates the meridians of the bile and liver which leads to the detoxification. Bile is the fluid needed to digest fat
• Firmly stretches your body, flanks, ribs, armpits, and especially your waist
• Normally, even if the body side is twisted, it rarely stretched up and down. Effective for preventing back pain, correcting pelvic strain, and improving posture

• Stretches the hip joints, hamstrings, calves, knees, inner leg, buttocks, abductor, and back.
• Loosens, adds flexibility, and range of motion.
• Abdominal tissue activation, kidney detoxification
• Stretch your back muscles and strengthens your spine

• Improvement of sciatica
• Helps with menstrual pain, irregular menstruation, constipation improvement
• Hip and lower abdomen tightening effect
• Relieves stiffness in the ankles, knee, and back pain
• Prevention of varicose veins
• Open the hip joint and strongly stretch the adductor muscle of the inner thigh
• Hamstrings, iliopsoas stretch
• Correct the pelvis

• Your sides don’t get stretched very much all day. This poses increases spine flexibility and the muscles around the abdomen by moving left and right sides of your body.
• Promotes blood flow in the waist, shoulders, and pelvis
• Improves your left/right balance

• 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

• Shapes and strengthens your legs & back which improves stability and flexibility
• Preparation for advanced forward bending poses
• Relieves stiffness in neck, shoulders, and upper back
• Increases lung capacity and keeps the internal organs in good condition
• Strengthens the nervous system and spinal cord

• Improves overall stability
• Flexibility of ankles, knees, hips and shoulder
• Strengthens legs, waist and back muscles
• Activate abdominal organs
• Releases stiffness in thighs and neck

• 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

• Trains muscles by the pelvis and pelvic plate muscle
• Posture improvement, shape up effect around the stomach
• Good for menstrual pain, gynecological problems, and constipation
• Strengthen/stretches the ankles, hips, back & shoulders
• Helps expel what should be discharged from the body. Stimulates the digestive tract and raising metabolism. Effective when you eat too much or drink too much.

• Stimulates the liver, kidneys and enhances digestive function
• Relieves high blood pressure, insomnia, anxiety, fatigue, headache, and menstrual discomfort
• Ankle, knee, hamstring, buttocks, buttocks, shoulder, and back extension
• Makes the hip joints flexible
• Trunk strengthening, sciatica

• Reduces excess waist and abdominal fat
• Strengthens the pelvic area
• Strengthens the spine, neck and legs
• Strengthens the trunk and develops a sense of balance
• Uses inner muscles and has a whole body tightening effect

• Strengthens the spine and tightens the back muscles
• Tightens the buttocks
• Prevents low back pain and strengthens the brachial muscles
• Opens your back, chest, lungs, shoulders, spine and abdomen. Increases vitality, stimulates & activates the abdominal organs, and reduces stress
• Fatigue recovery and relaxation

• Strengthen abdominal organs
• Eliminate indigestion and constipation
• Activating circulation of the head through the pelvic region
• Improve shoulder flexibility and strengthen knee and back
• Effective for respiratory system

• Pelvic correction, pelvic plate muscle, rectus abdominis muscle strengthening
• Make your hips, knees and ankles flexible
• Open hips, stretch back, tighten and strengthen leg muscles
• Strong effect on hamstrings
• Improvement of stiff shoulders

If the adductor muscles are skipped, the pelvic plate muscles cannot be supported and the pelvis will loosen and become unstable. By using the adductor muscles that support the pelvis from the front and back, the pelvic plate muscles (group) that supports the internal organs at the bottom of the pelvis can also be supported. The pelvis is aligned by the connection from the adductor muscles to the pelvic plate muscles.

Once the pelvis is in place, the internal organs align. When the internal organs are in place, the lower abdomen will be tightened, the muscles of the legs will be strengthened, and you'll acquire increased stability and flexibility. It trains the deep muscles around the waist, especially the inner muscles and "psoas major muscle" that connects the spine and femur.

• It has good effects on the whole body, such as improvement of high blood pressure/hypotension, relief of joint and feet pain and stiffness, relieves stiffness around shoulder blades and arthritis of shoulders, and balances the mind and body which reduces stress.
• By balancing the whole body with hands and feet, you can develop a sense of balance at every point, such as limbs and arms, pelvis and waist, shoulders, and back muscles.
• You can exercise moderately on areas of concern such as your upper arms, chest, thighs, and buttocks.
• People who still can't do a headstand can expect a similar effects with this pose (the head and upper body are lowered, upper body can be fully stretched and can be well-circulated without straining the heart.)

• Increased blood and lymph flow makes you feel less fatigued. It has a detox effect.
• Makes you more flexible, stable, and strengthens your muscles from your thighs all the way to the back of your neck.
• This pose opens your whole body. Various parts are stretched and you’ll be able to hold poses longer.
• A good pose for women’s health

• Adjusts your left and right balance
• Flexibility around shoulders and increased range of motion, tightening of second arm
• Helps lower back pain, stiff shoulders, sciatica
• Increase the flexibility of the hip joint and the outside of the thigh
• Useful for pelvic adjustment by stretching around the pelvis

• Pressing the top of the head against the floor directly stimulates Hyakuei acupoints, leading to good quality sleep if done before going to bed
• In a reversed posture, blood collects in the head and activates brain detox
• Tummy and back tightening effect
• Helps relieve headaches
• Thoughts and facial expressions are refreshed by eliminating eyestrain, neck pain, and stiff shoulders

“Hyakue” called the energy point on the top of the head. The part where many “ki” (blood) meet. A universal acupuncture point that stimulates all body symptoms.

• Fatigue
• Head feeling, tired eyes
• Rough skin, dull face
• Hair loss
• Stress, insomnia, etc.

Suppresses the excitement of high nerves acting on autonomic nerve disturbances. Switching on these parasympathetic nerves can provide a relaxing effect.

• Improve indigestion and constipation, strengthens abdominal organs
• Effective for pelvic floor muscle training
• Improves shoulder, knee and back flexibility
• Good for the respiratory system
• Activates head circulation

• Highly stretchable poses for hip joints, buttocks, gluteal muscles, and back of thighs
• Waist, spine, back stretch
• Relaxing the whole body and improving blood circulation in the lower body has the effect of relieving stress and fatigue, and is a recommended pose before going to bed at night
• Improve lymphatic flow and condition the pelvis and cervical spine
• Activates the function of internal organs and helps to improve constipation, menstrual pain, back pain, coldness, etc., and eliminate swelling.

• Trains muscles by the pelvis and pelvic plate muscle
• Posture improvement, shape up effect around the stomach
• Good for menstrual pain, gynecological problems, and constipation
• Strengthen/stretches the ankles, hips, back & shoulders
• Helps expel what should be discharged from the body. Stimulates the digestive tract and raising metabolism. Effective when you eat too much or drink too much.

• 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

• Strengthens the gluteal muscles & lower body, and adjusts the nerves that lead to the leg muscles
• Pelvic distortion
• Activates the nervous system and improves concentration
• Opens the heart and increases the capacity of the respiratory system
• If you can imagine breathing to the end, your fatigue recovery effects will increase

• Every time you take a deep breath, fresh oxygen is sent inside your body so the space between the ribs expands. Your whole body is activated and dullness is reduced.
• Stretches the sides of the body (internal oblique, external oblique) and muscles between the ribs. It feels good because you don't often have a chance to stretch up and down.
• Dullness in your legs is reduced since the sides of the entire leg are stretched.
• Stiff shoulders and back pain are improved.
• Activation of liver function.
• Stretches your arms.

• Stretches the back to remove stiff shoulders
• Effective in correcting mild foot distortion
• Lifts the diaphragm and the chest is widened which develops the pectoral muscle.
• Stabilizes and strengthens the trunk, entire leg, and waist
• Helps regain a sense of stability in the waist. Sends heat to sooth and warm the nerve flow (the back has one of the autonomic nerves, the para-switching nerve, that turns on the relaxation switch)

• 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

• Tones the core and stretches and strengthens the spinal muscles to increase shoulder flexibility
• Tightens the waist and stomach, increases the visceral function, and improves digestion
• Makes your lower body flexible and relieve tension on the sides of your buttocks
• Spine and pelvic strain adjustment, sciatica
• Stretches your spine comfortably in a spiral deep twist.

• Relieves mild shoulder stiffness and pelvic anteversion
• Opens the chest
• Various effects such as strengthening back muscles, adjusts the spine, better posture, and improves stoop
• Relieves back pain
• Promotes blood circulation
• Increases the flexibility of the waist and restores the elasticity of the spine.

What is a warped waist?

When you stand upright, your pelvis tilts forward, and to cover it, your hips also stick out, with the area just above your hips curving back. The cause is lack of muscle strength. Among the inner muscles, if the biceps femoris that connects the thighs and pelvis is weak, the pelvis cannot firmly support the weight of the upper body, resulting in distortion and back pain.

• Strengthens the entire back side of the body, core, and adductor muscle
• Pelvic correction, better sense of balance
• Improved day-to-day movement and posture
• People usually stand the wrong way. Their feet don’t fully touch the ground. They don’t develop a balanced body, and their spine lacks flexibility. With your weight on your heels, your belly protrudes. Your mental and physical functions become dull. This asana teaches you to have a stable stance across the soles of your feet. It retracts the belly and makes your mind and body agile.

• Stretches the side muscles that are rarely stretched in daily life, so the right and left balance distortion is adjusted.
• Strengthen the back, spine, spinal cord, shoulders, legs, calves and muscles
• Stimulate the internal organs to eliminate constipation
• Reinforced “abdominal oblique muscles” around the flank
• Increase metabolism, improves fatigue

• Strengthen and stretch legs, groin, waist, shoulders, arms, and sides.
• Improves flexibility of spine, inner thigh, ankle and chest
• Deep stretch the torso
• Increases systemic blood flow
• Regular practice of this pose will strengthen the core and help reduce back pain

• It has a strong effect on the waist’s flexibility and straightness.
• Strong action on abdominal organs and spinal cord
• Stretches the front side of the thigh (quadriceps), hamstrings, and greater gluteal muscle (back of the thigh, buttocks)
• Iliopsoas muscle strengthening (hip flexion)
• Improves shoulder joint flexibility and shoulder stiffness

• Strengthens the back and abdomen
• Abdominal tissue and heart activation
• Body adjustment
• Improved ankle, knee, waist and shoulder flexibility
• Thigh peach hamstring, back of knees, calf muscles are stretched to soften the hip joint

• Stretches the hip joints, hamstrings, calves, knees, inner leg, buttocks, abductor, and back.
• Loosens, adds flexibility, and range of motion.
• Abdominal tissue activation, kidney detoxification
• Stretch your back muscles and strengthens your spine

• Improvement of sciatica
• Helps with menstrual pain, irregular menstruation, constipation improvement
• Hip and lower abdomen tightening effect
• Relieves stiffness in the ankles, knee, and back pain
• Prevention of varicose veins
• Open the hip joint and strongly stretch the adductor muscle of the inner thigh
• Hamstrings, iliopsoas stretch
• Correct the pelvis

• One of the best hip opening asanas. Increases lumbar flexibility
• Stretch the glutes
• Increases hamstring flexibility
• Improve back pain