• 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)

• 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

• 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

• 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

• 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

• 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

• 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 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.)

• 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

• 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.

• 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.

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.

• 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

• 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

• 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

• 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

• 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

• 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

• 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

• 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.

• 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