Utthita Hasta Padangusthasana / Extended Hand–Toe Pose.

Utthita Hasta Padangusthasana Extended Hand–Toe Pose © Leslie Kaminoff’s Yoga Anatomy

 B E N E F I T S
 — Stretches hamstrings and hips
 — Stretches adductors 
— Strengthens back and arm muscles
 — Improves sense of balance 
— Calms the mind and improves focus

Upavistha Konasana / Seated Wide-Angle Pose.

Upavistha Konasana Seated Wide-Angle Pose © Leslie Kaminoff’s Yoga Anatomy

 B E N E F I T S
 — Stretches the insides and backs of the legs 
— Stimulates the abdominal organs 
— Strengthens the spine 
— Calms the brain
 — Releases groins 

Parsvottanasana / Intense Side Stretch.

Parsvottanasana Intense Side Stretch © Leslie Kaminoff’s Yoga Anatomy

 B E N E F I T S
 — Calms the brain
 — Stretches the spine, shoulders, and wrists (in the full pose), hips, and hamstrings
 — Strengthens the legs
 — Stimulates the abdominal organs — Improves posture and sense of balance — Improves digestion

Natarajasana / King of the Dancers Pose .

Natarajasana King of the Dancers Pose © Leslie Kaminoff’s Yoga Anatomy 

B E N E F I T S 
— Releases tension in the ankle and foot, helping to prevent injury 
— Develops a sense of balance and focus 
— Opens the chest and lungs, creating more space for the breath 
— Strengthens spine and entire leg — Stretches thighs, shoulders.

Parivrtta Baddha Parsvakonasana / Revolved Side Angle Pose.

Parivrtta Baddha Parsvakonasana
Revolved Side Angle Pose
© Leslie Kaminoff’s Yoga Anatomy

B E N E F I T S
— Strengthens the arches, ankles, knees and thighs
— Stretches the hips and shoulders
— Broadens the chest
— Increases lung capacity
— Stimulates digestion and circulation
— Enhances muscular endurance
— Lengthens the spine
— Builds focus
— Develops willpower
— Stimulates the mind

Prasarita Padottanasana / Wide-Stance Forward Bend.

Prasarita Padottanasana
Wide-Stance Forward Bend
© Leslie Kaminoff’s Yoga Anatomy

B E N E F I T S
— Strengthens and stretches the inner and back of the legs
— Strengthens and stretches the spine
— Tones the abdominal muscles
— Calms the brain and increases blood flow to upper body
— Heals mild backache
— Relieves headache
— Eliminates fatigue
— Helps combat mild depression

Parivrtta Janu Sirsasana / Revolved Head-to-Knee Pose.

Parivrtta Janu Sirsasana
Revolved Head-to-Knee Pose
© Leslie Kaminoff’s Yoga Anatomy

B E N E F I T S
— Stretches the spine, shoulders, and hamstrings
— Stimulates abdominal organs such as the liver and kidneys
— Improves digestion
— Helps in the treatment of Insomnia