1. Butterfly Like the child pose, the butterfly is a relaxation the helps the union of the body and mind. Can help to stretch out the lower back and tight hips.

2. Child’s Pose The child’s pose is a relaxation pose that helps stretch the lower back muscles and strengthen the arm muscles.

3. Cobra The cobra increases flexibility while strengthening the shoulders and arms. Can stimulate the digestive and reproductive systems

4. Plank The plank helps to tone the abdominals while strengthening the arms and spine.

5. Downward Facing Dog Strengthen hamstrings, lower back, hands and wrists. Increase body circulation to help with stress and tension. Can help reduce headaches and lower back pain.

6. Tabletop The tabletop pose can be done two different ways, facing down or facing up. This enhances balance while strengthening the core.

7. Bridge Stretches neck, spine and hips. It can also help to stretch the back, buttocks and hamstring muscles.

8. CHAIR POSE Chair pose works muscles in arms and legs. It can also stimulate the heart and diaphragm.

9. Tree Pose Strengthens your thighs, ankles and feet. Tones your abdominal muscles. Calms and clears your mind and nervous system while working on your balance.

10. Warrior Stretches the chest and lungs, shoulders and neck along with strengthening the shoulders and arms, and the muscles of the back.