Navasana
Type of pose: Seated
Benefits: Builds abdominal and core strength.
Category: Pose
Virabhadrasana I
Type of pose: Standing, slight backbend
Benefits: Strengthens the legs, opens the chest and shoulders
Dhanurasana
Type of pose: Backbend
Benefits: Stretches the front of the body including the chest, abdomen, and quadriceps. Improves spinal flexibility.
Setu Bandha Sarvangasana
Type of pose: Backbend
Benefits: Strengthens the spine, opens the chest, improves spinal flexibility, stimulates the thyroid.
Ustrasana
Type of pose: Backbend
Benefits: Stretches the front of the body including the chest, abdomen, and quadriceps. Improves spinal flexibility.
Utthita Trikonasana
Type of pose: Standing
Benefits: Strengthens the legs, stretches the groins, hamstrings, and hips, opens the chest and shoulders.
Matsyasana
Type of pose: Backbend
Benefits: Opens the chest and throat, counter pose to shoulder stand.
Ardha Chandrasana
Type of pose: Standing, balancing
Benefits: Strengthen the ankles and thighs, stretches the hamstrings, improves balance and core strength.
Natarajasana
Type of pose: Standing, balance
Benefits: Strengthens legs, improves balance and core strength, stretches the shoulders.
Ashtanga Namaskara
Type of pose: Backbend
Benefits: Increases the flexibility of the spine.