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9. Opens the chest for better breathing, strengthens the spine and leg muscles, and enhances the flexibility in the hip region.

6. Strengthens the chest and arm muscles, improves flexibility in the back, and helps in developing a sense of balance and concentration.

12. Improves posture, focuses the mind and body, and prepares one to step forward into the next cycle.

11. Promotes better digestion, stretches the whole body, and enhances the nervous system function.

4. Opens the chest and facilitates lung expansion, strengthens the leg muscles, and enhances the flexibility in the hip region.

7. Strengthens the spine and shoulders, aids in relief of stress and fatigue, and is therapeutic for asthma.

10. Improves flexibility of the spine, stretches hamstrings and calves, and stimulates the abdominal organs.

1. Helps to calm the mind, focusing the attention, and sets the mood for the practice. Encourages balance and stimulates the respiratory system.

5. Strengthens the arms and wrists, tones the spine, and prepares the body for subsequent postures by building core stability.

3. Stretches the back muscles and hamstrings, invigorates the nervous system and increases blood supply to the brain.

2. Stretches the chest and abdomen, improving digestion. Encourages deep breathing and helps relieve mild anxiety.