1)  Pranayama - Standing Deep Breathing ​

Pranayama breathing expands the lungs to their full capacity and warms up the internal organs. This pose increases circulation to the whole body and prepares the muscles for action. This pose also focuses the mind on the present moment.

2)  Ardha Chandrasana with Pada-Hastasana -
​Half Moon Pose with Hands to Feet Pose

Half Moon Pose gives quick energy and vitality. This pose improves and strengthens every muscle in the central part of the body and increases the flexibility of the spine. Half Moon pose also firms and trims the waistline, hips, abdomen, buttocks, and thighs. Hands to Feet Pose stretches the spine, increases flexibility and works the muscles, ligaments and tendons of the legs. ​

3)  Utkatasana - Awkward Pose ​

Awkward Pose strengthens and firms all muscles of thighs and increases blood circulation in the knees and ankle joints. This pose relieves rheumatism, arthritis and gout in the legs and also helps firm the upper arms.

4)  Garurasana - Eagle Pose ​

Eagle pose opens the 14 largest joints in the skeletal system and supplies fresh blood to the sexual organs and the kidneys. It helps firm calves, thighs, hips, abdomen and upper arms. This pose also improves the flexibility of the hip, knee and ankle joints

5)  Dandayamana-JanuShirasana - Standing Head to Knee Pose 

Standing Head to Knee helps develop concentration, patience, and determination. Physically, it tightens abdominal and thigh muscles, improves flexibility of the sciatic nerves, and strengthens the legs

6)  Dandayamana-Dhanurasana - Standing Bow Pulling Pose

Standing Bow Pulling pose is a perfect example of the “tourniquet” effect, because it transfers fresh blood and oxygen from one side of the body to the other, and then equalizes it. This pose helps develop balance and it firms the abdominal wall and upper thighs and tightens upper arms, hips and buttocks. This pose improves the flexibility and strength of the lower spine and of most of the body’s muscles

7)  Tuladandasana - Balancing Stick Pose

Balancing Stick pose perfects control, balance and concentration. It increases circulation, strengthens the heart muscle, and stretches the capacity of the lungs

8)  Dandayamana-Bibhaktapada-Paschimottanasana -
Standing Separate Leg Stretching Pose

Standing Separate Leg Stretching cures and prevents sciatica by stretching and strengthening the sciatic nerves and the tendons of the legs. It helps the functioning of most of the internal abdominal organs, especially the small and large intestine, and improves the muscle tone and flexibility of the thighs and calves as well as that of the pelvis, ankles and hip joints

9)  Trikanasana - Triangle Pose 

Triangle improves every muscle, joint, tendon and internal organ of the body at the same time. It revitalizes nerves, veins, and tissues and benefits the heart and lungs

10)  Dandayamana-Bibhaktapada-Janushirasana -
​Standing Separate Leg Head to Knee Pose 

The benefits of the Standing Separate Leg Head to the Knee pose are the same as those of the Hands to Feet Pose. It also slims the abdomen, waistline, hips, buttocks, and upper thighs in addition to massaging and compressing the thyroid gland to help regulate the metabolism and immune systems.

11)  Tadasana - Tree Pose 

The Tree pose improves posture and balance and increases the flexibility of the ankles, knees, and hip joints. By strengthening the internal oblique muscles, it prevents hernia. (This pose and the Toe Stand, which is #12 are preparatory postures for the more advanced Locust Pose.

12)  Padangustasana - Toe Stand Pose 

Toe Stand develops psychological and mental powers – especially patience. Physically, it helps cure gout and rheumatism of the knees, ankles, and feet. It also helps cure hemorrhoid problems.

13)  Savasana - Dead Body Pose 

Dead Body Pose returns blood circulation to normal. It also teaches complete relaxation

14)  Pavanamuktasana - Wind Removing Pose 

Wind Removing pose cures and prevents flatulence, which is the source of most chronic abdominal discomforts. This pose also improves the flexibility of the hip joints and firms the abdomen, thighs, and hips

15)  Pada-Hasthasana - Sit Up

Sit – ups strengthen and tighten the abdomen and increase the flexibility of the spine.

16)  Bhujangasana - Cobra Pose 

Cobra is one of the best ways to maintain the body in perfect condition. It increases spinal strength and flexibility, helps prevent lower backache, and helps cure lumbago, rheumatism, and arthritis of the spine. Cobra also relieves menstrual problems, cures loss of appetite, helps correct bad posture, and improves the functioning of the liver and spleen. This pose strengthens the deltoids, trapezius, and triceps.

17)  Salabhasana - Locust Pose

Locust Pose offers the same benefits as Cobra, but is even more potent in the cure of back and spinal problems such as gout, slipped disc, and sciatica. This pose cures tennis elbow and is excellent for firming the buttocks and hips

18)  Poorna-Salabhasana - Full Locust Pose

Full Locust Pose has the same therapeutic value as Cobra pose and the same upper-body benefits as Standing Bow Pulling. It also firms abdominal muscles, upper arms, hips and thighs

19)  Dhanurasana - Bow Pose

Bow pose improves the functioning of the large and small intestine, the liver, kidneys, and spleen. This pose helps straighten rounded spines, relieves backaches, and improves pigeon chest by opening the rib cage

20)  Supta-Vajrasana - Fixed Firm Pose

Fixed Firm Pose helps cure sciatica, gout, and rheumatism in the legs. It slims the thighs, firms calf muscles, and strengthens the abdomen. Fixed Firm also strengthens and improves flexibility of lower spine, knees, and ankle joints

21)  Ardha-Kurmasana - Half Tortoise Pose

Half Tortoise pose provides maximum relaxation. It cures indigestion and stretches the lower part of the lungs, increasing blood circulation to the brain.

22)  Ustrasana - Camel Pose

Camel pose stretches the abdominal organs to their maximum and cures constipation. It also stretches the throat, thyroid gland and parathyroid.

23)  Sasangasana - Rabbit Pose

Rabbit pose produces the opposite effect of Camel, giving maximum longitudinal extension of the spine. As a result, it stretches the spine to permit the nervous system to receive proper nutrition. Rabbit improves digestion and helps cure colds and sinus problems.

24)  Janushirasana with Paschimottanasana -
Head to Knee Pose with Stretching Pose

Head to Knee Pose helps balance the blood sugar level and improves the flexibility of the sciatic nerves, ankles, knees and hip joints. This pose improves digestion and enhances the proper functioning of the kidneys and expands the solar plexus.

25)  Ardha-Matsyendrasana - Spine Twisting Pose

Spin Twisting Pose is the only exercise that twists spine from top to bottom at the same time. As a result, it increases circulation and nutrition to spinal nerves, veins, and tissues and removes flatulence from the intestines this pose firms the abdomen, thighs, and buttocks.

26)  Khapalbhati - Blowing In Firm Pose

The last breathing exercise strengthens all the abdominal organs and increases the circulation, it also make the abdominal wall strong and trims the waistline.