Mountain-the mountain position is a deceptively simple position where the practitioner stands completely still, hands at her sides while focusing on balance. Small movements are added to the pose but the balance is not to be disrupted. This position is used to improve posture, balance, concentration, and self-awareness.

The Triangle-the triangle is a pose where you start with your feet spread three or even four feet apart and then, with both arms straight out from your body, you turn to touch one toe with the same side hand. The three sides of the triangle are formed by your leg, body and arm. This pose stretches the spine, as well as the hamstrings and it improves balance and concentration.

The Half Shoulderstand-this is a pose where you start by laying on your back and raise your feet up above your hands, supporting your hips with your hands. This is a very useful and beneficial pose. It strengthens the stomach muscles, stretches the back, improves circulation and teaches relaxation. There is evidence that suggests that this pose promotes proper thyroid function as well.

The Bridge-this pose starts from a position of lying on your back and then you arch towards the sky. The arch is done slowly and you raise your tailbone from the floor and continue lifting slowly, focusing on moving only one vertebra at a time until you are fully arched off the ground. This pose increases back flexibility, and strengths the back and stomach. It also stretches the quadriceps muscles, opens the chest, and focuses the mind.

The Warrior-there are several variations on the warrior pose but all start in the Mountain position and involve pivoting to one side, one knee bent and arms out. This is a very strong position and one of the benefits of the position is increases self-confidence. Other benefits are stronger legs and arms; it also improves balance and concentration.

The Head to Knee (or Janu Shirshasana)-this stretch might remind you of the hurdler stretch that you did in high school track. It involves sitting on the ground with one leg out and the other bend of that the foot is close to the straight leg's thigh. You then reach out for the straight leg and blend forward very slowly. You should focus on breathing when doing this stretch and move slowly forward as you slowly exhale. This stretches your back and hamstring, increasing both strength and flexibility.

The Cobra-the Cobra is another classic pose. In this pose, you begin lying, face down, on the floor or mat. The first step is to inhale while you slowly raise your head and chest off the floor. Do this several times, trying to stretch farther each time. Once you feel that you have stretched a maximum amount, the next time, raise yourself up on your arms. Your forearms should be on the floor and you should stretch your spine upward with your chest out. This is great for the spine and also strengthens your back and your arms.