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Mountain
Stengthens: mind-body
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Moonflower
Strengthens: Quads, hamstrings, abs, upperback, shoulders
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Sunflowers
Strengthens: Quads, hamstrings, abs, upper and lowerback, shoulders
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Cat and Cow
- Stengthens: Abs (cat) back (cow)
- Stretches: Back (cat) chest (cow) abs (cow)
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108 Downward-facing Dog
- Strengthens: shoulders, upperback, abs, lowerback
- Stretches: Glutes, hams, shoulders, calves
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46 Upward-facing Dog
- Strengthens: Glutes, back ,triceps
- Stretch: chest, abs, hip flexors
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44 Cobra
- Strength: Upperback
- Stretch: Abs, Chest
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164 Child’s Pose
- Strength: Mind-body
- Stretch: Lowe back, glutes, shoulders
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40 Planks
Strength: Abs, lowerback, chest, shoulders, triceps
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42 Crocodiles
Strength: Abs, lowerback, chest, shoulders, triceps
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166 Kneeling and Crescent Lunges
- Strength: quads, hams
- stretch: hip flexor, quads
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88 Chair and Balance Chair
Strength: quads, lower back, shoulders, abs, calves
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74 Standing Lateral Flexion
- Strength: quads, obliques,abs,shoulders
- stretch: obliques,
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116 Standing Chest Expansion with Forward Fold
- Strength: Abs, upperback,
- Stretch: hams, chest, shoulders
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72 Sun Pose
- Strength: Quads, hams, upperback, shoulders
- Stretch: chest
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56 Spinal Balance
Strength: glutes, upper back, lower back,abs, shoulders
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76 Warrior I
- Strength: Quads, hams, upperback, shoulders
- stretch: Hip flex, Hip add, calves
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78 Warrior II
- Strength: quads, hams, hip add, shoulders
- stretches: hip add and hip flexors
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54 Abdominal Curl and Bike
Strength: Abs
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80 Reverse Warrior
- Stremgth: quads, hams, lower back, upper back, abs, shoulders.
- Stretches: Hip flexors, hip add, olbiques
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84 Side Angle and Extended Angle
- Strength: quads, obliques, hip flexors, hip abd, shoulders
- Stretch: Hip add, calves
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82 Triangle and Extended Triangle
- Strength: quads, obliques, hip flexors, shoulders
- Stretches: hams, hip abd
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86 Bound Angle and Bound Triangle
- Strength: quads, hip flex, obliques,
- Stretch: hip add, hams, chest, shoulders
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114 Pyramid
- Strength: quads, abs, hip ab and add
- Stretch: glutes, hams
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112 Airplane
- Strength: quads lower back, abs,
- Stretch: hamstrings
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120 Monkey
- Strength: lower back, upper back, abs,
- stretch: glutes, hams
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118 Gorilla
- Strength: Biceps
- Stretches: glutes. hams, wrists
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122 Standing Straddle Splits
- Strength: quads, hip flex, abs
- stretches: hip ab, hams, lowerback,ankles
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130 Standing Back Bend
- Strength: glutes and lower back
- Stretch: chest, shoulder, hip flex, abs,
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132 Sunbird
- Strength: glutes, hams, lower back, arms
- Stretch: hip flexors
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96 Tree
- Streng: hip ab, abs, shoudlers, concentration
- stretch: lats, hip add
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90 Warrior III
- Streng: glutes, uppeback lowerbackk, abs, concent.
- Stretc: hams
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100 Standing Balance Pigeon
- streng: quads. lowerback, concen
- stretch: hip add, hip ab
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98 Eagle
- Streng: quads, glutes, hip ab, concen
- Stret: glutes, upperback, shoulders, calves
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102 Dancer
- Strength: upper and lower back, shoulders, conce
- Stretch: hip flex, hams, quads, shoulders
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92 Standing Splits
- Strength: Quads, concen
- Stretch: hams, hip flexors
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94 Balancing Half Moon
- Strength: ob, hip ab , concen
- Stretch: hams
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152 Standing Spinal Twist
- Strength: upperback, ob, abs, hip flex
- Stretch: hams, lowerback, obs, shoulders
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48 Incline Plank
- Strength: glutes, shoulders, triceps, calves
- Stretch: chest
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50 Table Top
- St: glutes, hams, shoulders, triceps
- Stret: chet, hip flexors
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52 Side Plank and Kneeling Side Plank
- St: abs, loweback, shoulders,
- Stret: obs
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58 Boat
St: abs, hip flex, quads
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60 Big Toe Wide Boat
- St: upperback ,biceps
- Stret:hams, hip add
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110 Dolphin
- St: upperback, shoulders
- Stret: glutes, hams, shoulders,chest
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124 Seated Forward Fold
- St: quads, flexors
- Stretch: glutes, hams, lower back
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126 Seated Straddle Splits
- St: quads, hip flexors
- Stretch: hip addd, hams, lower bsck
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134 Camel
- St; glutes, lowse back, abs
- Stretch: hip flex, vhest shoulders
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136 Locust and Superma
- St: glutes, upper and lower back
- Stretch: hip flexors, abs, chest
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154 Seated Spinal Twist
- St: uppeback, obs
- Stretch: hams, lowerback, ob, shouldes
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150TwistingChair
- St: obs, lowerback, quads
- Stretc: back, obs
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140Bridge
- St: glutes, hams, hip add, lower back
- Stretch: hip flex,abs, chest, shoulders
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146 TwistingLunge and Prayer Twisting Lunge
- St; quads, hip add, upperback ,obs
- Stret: hip flex ,ob
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148TwistingTriangle
- St; quads, hip add, upperbvack, obs, shoulders
- Stret: hams, lower back, upper back, obs
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184 DeadBug
- St: biceps
- Stret:hip add, glutes
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180 SupineHalf-Lotus
Stret: hip add
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