• 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

• 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

• 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

• 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

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

• 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

• 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

• 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.

• 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

• 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.

• Trains the area between your ribs and hips where fat tends to accumulate
• Strengthens the muscles around the abdomen in a well-balanced manner while working your flanks
• Improves posture by training your posture-maintaining muscles
• In this plank, the muscles that correct the distortion of the front and back posture are worked. In the side plank, the muscles that correct left and right distortion are worked. Since the abdominal muscles are on the sides as well as the front of the body, it is important to approach them from multiple directions to strengthen and stabilize your core.
• The transversus abdominis muscle, the internal oblique muscle, and the multifidus muscle are worked at the same time to improve stability of the lower back and prevent back pain. The external oblique muscle, gluteus medius muscle, quadratus lumborum, etc.
• Since it uses a lot of muscles called slow muscles which are strong for endurance, it is especially effective for those who feel that their endurance needs improving, their physical strength has decreased, and those who get tired easily.
• To support your trunk with the arms, the muscles around the upper arms and shoulders are also trained and the upper arms are tightened.

• 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 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

• 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

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 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

• 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

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

• 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

• 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

• 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
• 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

• 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

• Strengthen and corrects muscles in the abdomen, waist, and legs
• Activates abdominal organs, digestive disorders and gastrointestinal disorders
• Stretch of the front side of the thigh (quadriceps), hamstrings, greater gluteus, hip internal rotation
• Intestinal psoas muscle strengthening (also called “deep abdominal muscles” plays a very important role in exercise)
• Strengthen 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

• 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

• 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

• 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

• 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.

• 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

• 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

• 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.

• 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

• 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

• 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

• 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.

• 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

• 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

• 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

• 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

• 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

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.

• 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

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

• 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

• 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

• 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

• 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.)

• 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

• 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.

• 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

• 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.