• 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

• 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

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.

• 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

• 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.

• 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

• 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)

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

• 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.

• 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.