Pose 1: Prayer Pose

Directions: Stand up straight, feet together. Put your hands together in front of your chest. Relax the whole body. Breathe evenly.

Benefits: establishes a state of concentration and tranquility in preparation for the exercise to be done.

Pose 2: Spreading Arms (Arms Up)

Directions: Raise your arms above your head, arms shoulder-width apart. Tilt your head and upper body back slightly.

Breathe: Inhale as you raise your arms up.

Benefits: stretches the abdominal organs, therefore eliminating excess fat and improving digestion. Exercises the arm and shoulder muscles. Strengthens the spinal nerves and opens the lobes of the lungs.

Pose 3: Forward Bend (Hands Touching Feet Pose)

Directions: Bend your body forward until your hands or fingers touch either side of your feet, or the ground in front of your feet. Use your forehead to touch your legs, but don't strain them. Keep both knees straight.

Breathing: Exhale as you bend your body forward. In the final position try to contract the abdomen and exhale most heavily.

Benefits: Helps eliminate or prevent stomach or abdominal disorders and reduces excess abdominal fat. Improves digestion. Helps eliminate constipation, softens the spine and strengthens the spinal nerves.

Posture 4: Horseback Riding

Directions: Stretch your right leg back as far as possible. Flex your left leg at the same time, but keep your left foot in place. Keep both arms straight and in place. At the end of the movement, the body weight should be supported by both hands, the left foot, the right knee and the right toes. In the final pose, the head should be tilted back, the back arched, and the gaze upward.

Breathing: Inhale as you stretch your right leg back.

Benefits: Massages the abdominal organs and improves their mobility. Strengthens the muscles of both legs and gets a nerve balance.

Posture 5: Mountain Pose

Directions: Straighten the legs, feet together, the body lying forward, hips cocked in mid-air, the head lowered so that it is located between the arms. The body should become two sides of a triangle. In the final position the legs and arms should be straight and try to land on both heels in this position.

Breathing: Exhale as you straighten your legs and bend your torso.

Benefits: Strengthens the nerves and muscles of the arms and legs. Bends the spine in the opposite direction from the previous pose, thus further contributing to spinal suppleness. Strengthens the spinal nerves and supplies them with fresh blood.

Pose 6: Eight Body Pose

Directions: Lower the body to the floor so that only the toes of the feet, the knees, the chest, the hands, and the chin are touching the floor in the final position of this pose. The hips and abdomen should be lifted slightly off the ground.

Breathing: Exhale and then hold your breath.

Benefits: Strengthens the thigh and arm muscles. Develops the chest.

Pose 7: Cobra Pose

Directions: Straighten the arms and lift the body from the waist. Tilt your head back, this stage is the same as the final position of Cobra Pose.

Breathing: Inhale as you lift your body and arch your back.

Benefits: the abdomen is compressed, which helps to squeeze out the blood from the abdominal organs. This posture is very useful for all stomach problems, including indigestion and fecal matter. Arching the back exercises the spine, softens the muscles and rejuvenates the most important spinal nerves.

Pose 8: Horseback Riding Pose (same as pose 4)

Directions: Bend the left leg so that the left foot is facing forward so that it is close to the hands. At the same time lower your right knee so that it touches the ground.

Breathe: Inhale as you bring your right leg back.

Benefits: see pose four.

Pose 9: Forward Bend (Hands Touching Feet Pose) (same as Pose 3)

How to do it: Place the right foot next to the left foot, straighten the legs, and try to bring your forehead as close as possible to both knees. If you can't reach the knees, don't do it hard, but don't bend your legs.

Breathing: Exhale as you do this.

Posture 10: Spreading Arms (Arms Up) (same as Posture 2)

Directions: Straighten your whole body and raise your arms above your head. Keep your arms shoulder-width apart. Tilt your head and arms back slightly.

Pose 11: Prayer Pose (same as Pose 1)

Directions: Stand up straight, feet together. Put your hands together in front of your chest. Relax your whole body and harmonize your breathing.