Four -footed Table top pose or Chatus Pada Pitham (CHa-toos pada PEE-tham)
Works and lengthens your legs,arms and torso.

Reclining Hero Pose or Supta Virasana ( soup-tah veer-AHS-anna)
The reclining hero pose is a released hip opener your goal is to relax as much as possible into gravity.

Supported shoulder stand or Salamba Sarvangasana ( sah-LOM-bah sar-van-GAHS-anna)
Basic supine inversion
Works the eccentrically in the neck, spine, legs, shoulders, and arms.
Lengthens the muscles of thoracic spine and shoulders.

Cobra pose with knees flexed
Basic prone backbending poses
Works and lengthens the spine, arms, and legs.

Camel Pose is a basic backbend
Working your arms spine and legs while lengthening your arms and spine as well

Upward-Facing Dog Pose or Urdhva Mukha Svanasana( OORD-vah MOO-kah shvon-AHS-anna)
Intermediate backbending arm support
Upward Facing Dog works the spine, legs, and arms.
Lengthens spine, legs, arms, and rib cage.

Plow pose or Halasana ( hah- LAHS-anna)
Basic inverted supine forward bend
Works the spine, eccentrically in the neck, legs, shoulders and arms.
Lengthens the spine, legs,and shoulders.

Bakasana ( bak-AHS-anna )
Crane Pose is an intermediate arm balance

This pose works your arms, legs and spine.
Lengthens: Spinal extensors, anterior neck muscles, rhomboids, trapezius.

King of the Dancers Pose Is an advanced Backbending standing balance

This pose works your arms, spine, standing leg, and lifted leg.

Lengthens:
Arms: Rhomboids, latissimus dorsi, triceps, pectoralis major.
Spine: Rectuse abdominis, obliques, intercostals.
Standing leg: Hamstrings, abductors (working eccentrically)
Lifted leg: Iliacus, psosas major, rectus femoris.