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 |