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Ashtanga Namaskara Type of pose: Backbend Benefits: Increases the flexibility of the spine.

Padmasana Type of pose: Seated Benefits: Hip opener

Halasana Type of pose: Inversion Benefits: Stretches the shoulders and spine.

Utthita Parsvakonasana Type of pose: Standing Benefits: Strengthens and stretches the legs, groins, hamstrings.  Opens the chest and shoulders.

Vasisthasana Type of pose: Arm balance Benefits: Strengthens the arms and spine.  Good preparation for more challenging arm balances.

Vrksasana Type of pose: Balancing, standing Benefits: Strengthens legs, improves balance.

Urdhva Mukha Svanasana Type of pose: backbend Benefits: Strengthens the arms, wrists and abdomen. Increases the flexibility of the spine.

Sanskrit: Natarajasana Pose Benefits: Strengthens legs, improves balance and core strength, stretches the shoulders