Benefits: Provide a great stretch to the entire backside, open the shoulders to get the better range of motion. Enhance shoulder and forearm strength while lengthening calf and hamstring muscles. Moreover, increase blood ow towards brain which decreases stress and enhances productivity.

Tips: Watch out for any hyper-extension of elbows and knees. If you feel too much pressure on your shoulders, shorten the distance between your hands and feet and allow your knees to bend.

Benefits: A great pose to challenge you for lifting and opening your chest. Which results in improving our posture and enhancing lung capacity. Also strengthen the spine, arms wrists and shoulder muscles for visible improvisation in athletic performance.

Tips: If you are feeling too much pressure in your hand, shift your weight towards legs by elevating your hands on a yoga block or chair. If you are having difficulty in lifting your legs in the air, tuck your toes inside. Engage your abdominal muscles to release excessive pressure in the lower back.

Benefits: Warrior one stretches the whole upper body along with back leg. A powerful pose that develops stamina, breathing capacity. Great to build balance, and coordination and teach your body to properly use your core to protect your lower back while running, lifting, and while simply standing.

Tips: Make sure that you keep the back heel on the ground. Draw your ribs toward one another to prevent your back from arching.

Benefits: This is a deep hip-opening pose that strengthens the muscles in the thighs and buttocks which improves the power in your hips for twisting movements such as swinging in golf and baseball, back-flipping in jujitsu and MMA or changing direction in football. Moreover, it tones the abdomen, ankles, and arches of the

Tips: Squeeze your legs toward one another to draw your hips under your torso and tilt your pelvis slightly upward to protect your lower back and engage your core. Keep your arms active by engaging the muscles in your arms.

Benefits: Stretches your spine, thighs and hip flexors to increase range of motion. Strengthen your back to reduce chances of injury. This pose also improves digestion and metabolism by stimulating abdominal organs..

Tips: The weight of your body in this pose rests on your shoulders, not neck. If there is too much pressure on lower back try placing a yoga block beneath your tailbone. Keep your core engaged by flexing the abdominal muscles.

Benefits: A great balancing pose that engages all your body muscles. Great to build strength and steadiness in the core. Stimulates the abdominal organs which improve digestion. This pose also encourages healthy regulation of the thyroid and prostate glands, helping you to maintain metabolism and relieves stress.

Tips: Arch your lower back to keep your balance in your hips, extend your legs by pushing your heels and pulling your toes back.

Benefits: A great pose for toning your legs. Builds lower body strength by working on your calves, ankles, hip flexors and back. Develop endurance while opening the shoulders and chest. Stimulates the heart, diaphragm, and abdominal organs. A good exercise to reduce flatness of feet.

Tips: Keep your back straight. In order to keep up the balance put the weight of your body in your heels and you may be able to lift your toes. You should be able to see your toes if you look down. If you are feeling too much pressure in legs, change knee angle.