Lotus Pose (Padmasana)

o Level: Beginner
o Ideal pose for meditation and Pranayama
o Stretches lower body and relaxes mind
o Helpful in back pain and other back issues

Lord of Fishes Pose I (Matsyendrasana) and II (Padma Matsyendrasana)

Lord of Fishes Pose (Matsyendrasana)
o Level: Beginner
o Helps trim belly fat
o Stimulates abdominal organs and urinary system
o Stretches shoulders and abs

Lord of Fishes Pose II (Padma Matsyendrasana)
o Level: Beginner
o Stretches shoulders, abs and hamstrings
o Tones back and hips
o Aids in weight loss

Heron Pose (Krounchasana)

o Level: Intermediate
o Improves posture and balance
o Deeply stretches thighs and calves
o Good for spine health and memory

Hare Rabbit Pose (Shashankasana)

o Level: Intermediate
o Beneficial in urinary and reproductive disorders
o Deep stretches shoulders, arms and wrists
o Strengthens knees