• 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

• 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.

• 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”.

• 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

• 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

• 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.

• Tliopsoas strengthening (hip flexion)
• Gluteus maximus stretch
• Increased flexibility of the anterior thigh (quadriceps)
• Increased flexibility of opening the shoulder joint and improved stiff shoulders
• Relief of back pain
• Keeps the spine healthy and flexible. It also stimulates and strengthens the ribs and muscles around the back which improves your posture and breathing
• Massage the abdomen to help activate and excrete the digestive system
• Increased flexibility of hip external rotation, increased flexibility of knee joints and ankles Deepen Lotus Pose (cross leg)

• Acts on the pancreas, spleen, and liver, making the abdomen extremely strong and activated
• Strengthen stomach and waist muscles, tightens the butt
• Strengthen the back of the body, neck, cervical spine, shoulders, chest, back of arms, abdomen, buttocks, lumbar vertebrae, thighs, trunk, and spine to increase flexibility and improve posture
• Relieves sciatica and menstrual disorders

• 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

• 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

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 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

• 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

• Prepare and balances the lower back part of the pelvis
• Increases hamstring flexibility and stretches the gluteus maximus
• Stretches the muscles the whole length of the arm
• Strengthes the spine
• Strengthens the iliopsoas muscle
• Pelvis correction
• Trains the inner muscles
• Improves balance

• 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

• 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

• 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

• It is easy to sit for a long time in this position. Until you get used to sitting like this, your legs will be squeezed when you cross your legs. If you can loosen your joints, you can sit deeply, the cross points will loosen, and the legs will touch the groin. It won’t come in contact with the floor so you won’t feel tired sitting like this for a long time.
• Keeps the spine strong and active
• The waist, pelvis, hip joints, knees, and ankles need to be flexible. The blood flow, lymph flow, and meridian flow in the lower part of the body are improved. It corrects pelvic distortion and improves the function of internal organs and bladder. It is also effective for swelling and coldness. In the old teachings of hatha yoga, it is said that “all illnesses are cured”.

• 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

• 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

• 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)

• 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

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

• External rotation of the hip joint The meridians that mainly pass through the sides of the thighs are stretched to improve flexibility and loosen the discipline of the buttocks.
• Strengthening the inner muscle of the abdomen and the pelvic plate muscles
• Improvement of X-leg and O-leg If it is X-leg or O-leg, the movement of the hip joint will be restricted, so adjust the direction of the knee to correct it.
• Use gravity to move the hip joint powerfully, and pose effectively for adjusting pelvic strain.
• Relieve Cold sensitivity and adjust posture

• 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

• 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.

• 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

• 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

It stretches the muscles around the buttocks, hamstrings, and hips. If your hips are stiff, it can cause back pain and poor metabolism. In particular, the outside of the buttocks, which is rarely stretched, is comfortably stretched, which promotes blood circulation in the lower body and relieves fatigue of the whole body.

It is also effective for lower body stiffness and lower back pain, and is recommended for people who have a lot of desk work.

• Stretches your lower back to prevent, eliminate, and adjust your pelvis
• Loosens the hips and stretch the buttocks
• Relaxes
• Improves sensitivity to cold and eliminates swelling