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Trikonasana is an important posture of yoga science. Trikonasana is a word derived from two words of the Sanskrit language - "Trikon" (त्रिकोणा) meaning Triangle & "Asana" (आसन) which means posture.  *Benefits Stretches and strengthens the thighs, knees, and ankles. Stretches the hips, groins, hamstrings, and calves; shoulders, chest, and spine. Stimulates the abdominal organs. Helps  relieve stress . Improves digestion . Helps relieve the symptoms of menopause. *How to do Stand straight with your legs apart. ... Inhale. ... Exhale. ... Simultaneously, slide your left arm down along your left leg till your fingers are at your ankle. At this point, your right arm must be horizontal as your head is tilted left. Hold the pose with your knees and elbows straight. ... Inhale. Exhale.

   Bridge pose yoga is hard to do, those who have undergone brain, back, neck, shoulder or spinal surgery should avoid this posture completely.  * Benefits Stretches the chest, neck, and spine. Calms the brain and helps alleviate stress and mild depression. Stimulates abdominal organs, lungs, and thyroid. Rejuvenates tired legs. Improves digestion. Helps relieve the symptoms of menopause. Relieves menstrual discomfort when done supported. *  How to do  On an inhalation, press the back of your shoulders and your feet into the floor and lift your hips up. Press the inner feet down actively and keep the knees from spreading out wide, by engaging the inner thighs. Lengthen your tailbone, slide your shoulder blades down your back and keep your neck neutral.

The Sirsasana or Headstand Pose is called the king of all asanas as it is a pose that involves balance on the head/crown. This is an advanced yoga asana that must only be attempted under the guidance of a yoga instructor.  * Benefits Calms the brain and helps relieve stress and mild depression. Stimulates the pituitary and pineal glands. Strengthens the arms, legs, and spine. Strengthens the lungs. Tones the abdominal organs. Improves digestion. Helps relieve the symptoms of menopause. *How to do Slowly bend your knees to bring your ankles toward your hips. Slowly bend your knees into your chest. Hold this position for a few seconds. Gently lower your feet to the floor. Rest in Child's Pose for a few moments. Focus on relaxing and releasing neck, shoulder, and back tension.

Bhujangasana or Cobra Pose is a reclining back-bending asana in hatha yoga and modern yoga as exercise. It is commonly performed in a cycle of asanas in Surya Namaskar as an alternative to Urdhva Mukha Svanasana. Benifits The pose strengthens wrists, arms, shoulders and back muscles. Cobra Pose stretches and strengthens abdominal muscles and is uniquely beneficial for toning uterine muscles. Bhujangasana contracts the dorsal muscles in the lumbar region of the spine, toning and flushing out the kidneys. How to do Cobra Pose increases the mobility of the spine, strengthens spinal support muscles, and can help relieve back pain. It opens the chest and the front of the body.

Pigeon Pose is a great yoga pose to stretch your hips and lower back. When performed correctly, it may increase flexibility of the hip flexors and lower back muscles while also supporting digestion. Some also believe it can alleviate mental stress or worry, since Ayurveda claims these emotions are stored in the hips. How to do  Pigeon Pose specifically works as a hip opener and forward bend, stretching your thighs, groin, back, piriformis, and psoas. The leg extended to the rear gets a stretch of the psoas and other hip flexors. 3 On the other side, the rotators and outer hip are stretched.

Adho Mukha Shvanasana, is an inversion asana in modern yoga as exercise, often practised as part of a flowing sequence of poses, especially Surya Namaskar, the Salute to the Sun.  Benefits of Downward Dog pose Strengthens the whole body – upper body, arms, shoulders, abdomen and legs. Stretches the back of the body, ankles, calves, hamstrings, spine. Calms the mind. Stimulates blood circulation. Downward Dog is a great pose to rest the spine between strong backbends  forward bends. How to do Downward dog stretches out the back of the legs and your lower back and creates space between your vertebrae and between the shoulders. It can be very calming and is a great position to come back to for a focus on your inhale and exhale, which you should try to make as smooth and steady as you can.

Goddess pose This pose strengthens the entire lower body, including the glutes, hips, thighs, calves, and ankles. It opens the hips and chest, stretches the thighs, and elongates the spine. Goddess Pose helps to warm and energize the whole body. It improves balance, focus, and concentration. How to do The below cues and yoga sequences added by yoga teachers show multiple ways to do Goddess Pose depending on the focus of your yoga sequence and the ability of your students.

Tree Pose strengthens your legs and core while opening your hips and stretching your inner thighs and groin muscles. One of yoga's biggest benefits is that it helps you build better balance, which helps with any number of other physical activities. Benefits Strengthens:  Thigh, Vertebral column, Ankle, Calf How to do Keep your shoulder down and away from ears and your hip squared.

Mountain pose The deep back muscles or erector spinae extend from the skull to the base of the spine. The abdominal muscles work together with the back muscles to support the torso to keep you upright. The lower part of the trapezius muscle draws the shoulders down, away from the ears and helps lift the chest. Benifits of mountain pose #improve concentration , #increase awareness of body, #encourage better body alignment and posture, #promote clam, #define balance skill,#aid mindfulness. How to do Rotate   both thighs inward and engage your quads ,Drawing them upward throughout the pose.