• It is the standing variation from ashtanga yoga.
• Along with breathing consequences, the Drishti involved in this pose plays a vital role.
• Focusing the Drishti on the raised hand, and lowering it in subsequent steps helps you to improve your concentration.
• It stretches the spine, tones the back, and opens the hips and chest.
• Regular practice gives a holistic understanding of your body, mind, senses, and breath in depth.

(4) Ardha Baddha Pashchimattanasana / Half Bound Lotus Forward Pose

• Though it is placed early in the Ashtanga sequence it is quite a tricky position.
• It relieves the stiffness in the knees and tones the hips.
• It improves respiratory health.
• It helps increase the flexibility and strength of the body.

(5) Dandasana / Plank 

• Dandasana involves all the eight limbs of your body.
• It helps tone the core and abdominal muscles.
• It improves the strength of the arms and legs.
• It lengthens and stretches the spine and stimulates the nervous system.
• It increases the body’s resistance to back and hip injuries.

(6) Viparit Dandasana / Reverse Plank

(7) Utkatasana / Chair Pose 

• The largest muscle in the body is involved while practicing this pose.
• It is recommended to hold the pose as long as you are comfortable.
• The longer you hold the pose the more beneficial it is and more calories get burned.
• One minute of holding this pose burns around 5-6 calories.
• Parivritta Utkatasana is the rotated variation of this pose, strengthening the quads and gluteals.
• Doing this pose with weight resistance can increase the number of calories burned.

(8) DOWNWARD FACING DOG

• This exercise tones the legs and arms.
• Downward dog pose is a full-body stretch that has many benefits:
  • Stretches the lower body. The inversion of downward dog helps you get into position to stretch the hamstrings, calves, and ankles fully.
  • Strengthens the upper body. …
  • Stimulates blood flow. …
  • Improves posture. …
  • Fine-tunes your foot muscles.

(9) Bridge pose 

• This simple pose stretches the front of the body from the chin to the pelvic bone.
• “Lift your tailbone to arch your back, allowing your stomach drop toward the floor, moving your shoulders away from your ears, and lifting your head,” says Nicola Jane Hobbs, author of Yoga Gym and Thrive Through Yoga.
• When combining this position with Cat Pose, exhale into Cat, then inhale into Cow.
• It may alleviate low back pain and aid to prevent slouching and kyphosis (abnormal curvature of the spine).
• The position stretches your abdominal, chest, and shoulder area while strengthening your back muscles, buttocks (glutes), thighs, and ankles.

(10)  Bitilasana or cow pose

• The cow pose helps in stretching and lengthening the spine, glutes, and hamstrings.
• Backbend Bitilasana (Cow Pose) is usually partnered with Marjaryasana (Cat Pose) at the start of a vinyasa flow to warm up your body—particularly your spine—for other postures.
• Cow relaxes your upper body, particularly your back, shoulders, and neck, and it softly massages your spine to enhance mobility.
• This simple pose provides a strong front-body stretch from the chin to the pubic bone.
• “Lift your tailbone to arch your back, letting your stomach dangle toward the floor, moving your shoulders away from your ears, and lifting your head,” says Yoga Gym and Thrive Through Yoga author Nicola Jane Hobbs.
• When combining this pose with Cat Pose, go into Cat as you exhale, then into Cow as you inhale.

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