Ardha-Chandrasana with Padha Hastasana: Stretches the spine in four directions. Firms the waistline, hips, abdomen, buttocks and thighs.

Utkatasana: Strengthens and tones the legs, arms and abdomen. Helps relieve arthritis in the legs and slipped discs in the lower spine.

Garurasana: Opens the fourteen major joints, eliminates cellulite and varicose veins. Improves balance, focus and concentration. Good for reproductive health.

Dandayamana-Janushirasana: Improves flexibility of sciatic nerves and strengthens the thighs. Helps squeeze and flush out the abdominal organs. Cultivates focus and patience.

Dandayamana-Dhanurasana: Improves balance and flexibility of the lower spine. Builds patience and determination.

Tuladandasana: Sends high speed blood to the heart, cleaning out the veins and arteries. Elevates the core temperature and ignites the cardiovascular system.

Dandayamana-Bibhaktapada-Paschimotthanasana: Helps cure sciatica, massages the internal abdominal organs and improves flexibility of hamstrings, hips and spine.

Trikanasana: Strengthens the entire body and revitalizes nerves, veins and tissues. Improves lower back pain. Heals the heart and lungs.

Tadasana: Improves posture and balance. Increases flexibility of the knees, hips and ankles

Padangustasana: Opens and strengthens the knee and hip joints. Develops mental strength.

Savasana: Facilitates powerful blood flow, creating internal cleansing and magnifying benefits of the postures that precede it. Teaches relaxation.

Pavanamuktasana (single leg): Compresses the colon and improves the digestive system. Strengthens the arms, abdomen and thighs.

Pada-Hasthasana: Stretches the spine and energizes the body

Bhujangasana: Strengthens the lumbar spine, relieving pain and combating slipped discs, herniated discs, scoliosis and arthritis.

Poorna-Salabhasana: Strengthens the middle spine, opens the ribcage and firms the abdomen, thighs and arms

Dhanurasana: Utilizes and strengthens the entire spine, improving blood circulation to the region. Aids digestive problems.

Ardha-Kurmasana: Good for tense necks and shoulders. Increases blood flow to the brain, enhancing memory and mental clarity.

Ustrasana: Maximum compression of the spine. Improves flexibility and relieves back-aches.

Sasangasana: Maximum extension of the spine. Increases mobility of the back muscles. Improves insomnia and depression.

Janushirasana with Paschimottanasana: Excellent for the immune and lymphatic systems. Improves digestion.

Ardha-Matsyendrasana: Improves circulation to spinal nerves. Relieves lower back pain and helps avoid slipped discs.