The most important thing is to find the most appropriate sitting pose depending on the physical challenges of the person.

It is done sitting on the buttocks cross the legs and keep the spine straight. Focus on your breath and push the sit bones down into the floor. Allow the knees to gently lower. If the knees rise above your hips, sit on a cushion or block. This will help support your back and hips. Sukhasana improves your concentration on your breathing and helps to toughen up your lower back areas. It also helps to open up the groin and the hip areas.

It is call “rock pose” because it said that when you master this pose sitting on it you can digest a rock. It is done sitting on the heels, pressing the nerves that goes in the buttocks, and keeping the spine straight

This wonderful sitting pose works in the nervous system, and directs the sexual energy. It’s done by bending the left leg and place that foot on the spot between the sex organ and the rectum, then bend the right leg on top placing the toes on the back of the left knee.

Mountain pose is the foundation for all of the standing postures and improves posture, groundedness, stability and confidence.

Uttanasana is the basic standing forward bend. It is a pose that brings about intense extension to your legs and spine. Your hamstrings will wake up and your mind will be soothed.

Trikonasana stretches the spine, opens the trunk and improves balance and concentration. The triangle engages every part of the body, strengthens the core, opens the hips and shoulders and stretches the legs. We assume a triangular form through this practice hence it is called Trikonasana.

The Sanskrit word sirsha means head. This posture is the well-known headstand posture. Sirsha-asana is an extremely powerful asana. Its physical and mental benefits derive both from emphasis on balance and the body's inverted position. It is called the "king of asana" because of its overall effect on the whole body. Additionally, it improves blood flow throughout the body and helps to decrease tension and stress in the lower limbs. The greatest physical benefits of the sirsha-asana are to the neck, spine and brain. It enhances awareness, sharpens attention and improves the memory.

By strengthening the lower back and abdominal muscles, increases flexibility. It opens the chest. It is also known as the bridgeposition.

Relaxes and refreshes the body and mind, relieves stress and anxiety, quiets the mind. Relaxation or corpse pose is essential to practice at the end of every yoga practice. All sessions involving work with chakras and meridians should be followed by a relaxation exercise called “Shavasana”. All the parts of the body are completely relaxed in this position. Shavasana is the highest form of yogic exercise, which helps one to promote self to highest level of Spiritual evolution.

Good for problems with the teeth, tongue, or jaw, also for sore throat. When emulating the sound of a Lion looks the three bhandas and improves the eyesight.

The right way to breath is pushing the abdomen out while inhaling, and let it come back in while exhaling.