• 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

• 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

• 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.

• 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

• 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

• 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

• 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

• 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

• 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

• Spine, waist, hip and lower abdomen strengthening
• Effectively stretch the hamstring muscles
• Eliminates Achilles tendon, calf, thigh, hip joint stiffness
• Effective in increasing blood flow around the pelvis
• Prepares you for Utthita Hasta Padangusthasana (standing balance pose)

• 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

• 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

• 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

• 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

• 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

• 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

• 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

• 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.

• 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

• 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

• 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.)

• 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.

• 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

• 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

• 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

• 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

• 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)

• 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

• 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

• Spine, waist, hip and lower abdomen strengthening
• Effectively stretch the hamstring muscles
• Eliminates Achilles tendon, calf, thigh, hip joint stiffness
• Effective in increasing blood flow around the pelvis
• Prepares you for Utthita Hasta Padangusthasana (standing balance pose)

• 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

• 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

• 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

• 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)

• 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

• 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

• Spine, waist, hip and lower abdomen strengthening
• Effectively stretch the hamstring muscles
• Eliminates Achilles tendon, calf, thigh, hip joint stiffness
• Effective in increasing blood flow around the pelvis
• Prepares you for Utthita Hasta Padangusthasana (standing balance pose)