Downward-Facing Dog
It both strengthens and stretches your entire body and requires you to balance the effort in your arms, torso, and legs so you don't overburden any one area. Hold it for a few breaths and you'll see what I mean.
Stay for three to five smooth, even breaths in this version of Downward Dog, then release into Child's Pose. Notice any sensations throughout your body, recognizing that this feeling of space, harmony, and ease is your body's true nature.
Dive In
Wide-Legged Standing Forward Bend is just what its English translation implies—a wide-stance forward bend.
This deep forward fold will stretch your legs and wake up your brain.
Bottoms Up
Firm your back body.
Fab Abs
Strengthen your core and improve your posture.
The pose has a well-deserved reputation as an abdominal strengthener, but we aren't talking about the rectus abdominus, the long, flat muscle that shores up the belly between the pubis and ribs, which bodybuilder types, like California's governor Arnold Schwarzenegger, transform into cosmetically flashy six-pack abs. But UPP's real benefit is to a pair of deeper abdominal muscles, the psoas, which Ida Rolf, the originator of Structural Integration (popularly known as Rolfing), deemed "one of the most significant muscles of the body."
Bridge Party
Build a Bridge and enjoy the many opening and strengthening benefits this pose offers.
Fish Tale
For seated twists like Ardha Matsyendrasana, learn to lengthen your spine (脊柱,脊椎) before you twist.
Warm Up
Before you attempt any twisting pose, it's essential to warm up properly: Imagine trying to wring out a dry sponge, and you'll understand why. Prepare with some gentle asanas that bring blood into the muscles that flex and extend the spine, such as Cat-Cow.
Ease into Effort
Combining effort and surrender can seem impossible until you try Supta Padangusthasana.
The idea is that if you can balance these qualities simultaneously while you practice, you'll create a state of internal equilibrium that you can call upon when faced with life's everyday challenges.
Get Hip
Learn proper alignment in Pigeon Pose and enjoy a safe and sweet hip opener.
http://www.yogajournal.com/basics/2313
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