Category: Prone
Difficulty: Beginner
Benefits: Strengthens the spine. Stretches the chest, the lungs, the shoulders and the abdomen. Firms the buttocks. Stimulates the abdominal organs. Helps relieve stress and fatigue. Opens the heart and the lungs. Soothes the sciatica. Therapeutic for asthma...

Category: Seated
Difficulty: Beginner
Benefits: Stretches the thighs, groin, psoas, abdomen, chest, shoulders, and neck. Stimulates the abdominal organs. Opens the shoulders and chest.

Category: Forward Bend
Difficulty: Beginner
Benefits: Calms the brain and helps relieve stress and mild depression. Energizes the body. Stretches the shoulders, hamstrings, calves, arches, and hands. Strengthens the arms and legs. Helps relieve the symptoms of menopause. Relieves menstrual disc...

Category: Standing
Difficulty: Beginner
Benefits: Calms the brain and helps relieve stress and mild depression. Stimulates the liver and kidneys. Stretches the hamstrings, calves, and hips. Strengthens the thighs and knees. Improves digestion. Helps relieve the symptoms of menopause. Reduces fa...

Category: Supine
Difficulty: Beginner
Benefits: Gently stretches the inner groins and the back spine. Calms the brain and helps relieve stress and fatigue.

Category: Standing
Difficulty: Beginner
Benefits: Improves posture. Strengthens thighs, knees, and ankles. Firms abdomen and buttocks. Relieves sciatica. Reduces flat feet.

Category: Balancing
Difficulty: Intermediate
Benefits: Strengthens the arms, wrists, and spine. Tones the abdomen.

Category: Standing
Difficulty: Beginner
Benefits: Stretches and strengthens the thighs, knees, and ankles. Stretches the hips, groin, hamstrings, calves, shoulders, chest, and spine. Stimulates the abdominal organs. Helps relieve stress. Improves digestion. Helps relieve the symptoms of menopau...

Category: Backbend
Difficulty: Intermediate
Benefits: Improves posture. Strengthens the spine, arms, and wrists. Stretches the chest, lungs, shoulders, and abdomen. Firms the buttocks. Stimulates abdominal organs. Helps relieve mild depression, fatigue, and sciatica. Therapeutic for asthma.

Category: Seated
Difficulty: Beginner
Benefits: Calms the brain and helps relieve stress and mild depression. Stretches the spine, shoulders and hamstrings. Stimulates the liver, kidneys, ovaries and uterus. Improves digestion. Helps relieve the symptoms of menopause and menstrual discomfort. S...

Category: Twist
Difficulty: Beginner
Benefits: Stretches the back muscles and spine. Stimulates the kidneys, abdominal organs, urinary bladders and intestines. Releases stress. If the knee is straightened, it stretches the hamstrings and strengthens the legs.

Category: Standing
Difficulty: Beginner
Benefits: Stretches the chest, lungs, shoulders, neck, belly and groin (psoas). Strengthens the shoulders, arms and back muscles. Strengthens and stretches the thighs, calves and ankles.

Category: Standing
Difficulty: Beginner
Benefits: Strengthens and stretches the legs and ankles. Stretches the groin, chest, lungs, and shoulders. Stimulates abdominal organs. Increases stamina. Relieves backaches, especially through second trimester of pregnancy. Therapeutic for carpal tunnel ...

Category: Standing
Difficulty: Expert
Benefits: Strengthens the ankles and legs. Strengthens the shoulders and muscles of the back. Tones the abdomen. Improves balance and posture.