Aasan

A complete set of Aasans for a beginner has been described below.

1. Mandhukasan 2 postures stimulates internal glands: Liver, Kidney, Pancreas
2. Saskasan good for back muscles
3. Makarasan 2 postures strengthen: leg, hips, and back
4. Shalbhasan 3 postures good for back, spine, and shoulders
5. Dhanurasan for back muscles
6. Markatasan 3 postures good for spine and correct posture
7. Pavanmuktasan removes gases/ bloating
8. Uttanpadasan for whole body
9. Padvritasan 10-20 times for hip joints and obesity
10. Dvi-chakrasan
11. Yog-Nidra for relaxation