Uttanasana Extends legs and spine, tones inner organs, rests heart and brain. Vrksasana Tones leg muscles and develops balance and poise. Virasana Rests legs after standing poses. Good for knees, corrects flat feet. Parvatasana Works shoulders and develops chest.
Keeps spine straight.
Dandasana Sitting at right-angle on perineum, strengthens back muscles and straightens spine. Navasana Tones kidneys. Strengthens abdominal muscles. Ardha Navasana Works on liver, gall-bladder and spleen. Strengthens abdominal muscles.