1 Adho Mukha Svanasana (Downward Facing Dog)
Downward-Facing Dog provides an overall body stretch. It stretches your hamstrings, calves, shoulders, hands, and arches of your feet. Adho Mukha Svanasanahelps in relieving fatigue and gives freshness to the body. This pose also calms the mind and relieves stress.
Start off on your hands and knees, then curl your toes under, and straighten your legs. Make sure you pull your shoulder blades together. You may want to walk your feet back a bit to get comfortable in this posture. Once you’re situated, just focus on pushing down on the floor with your hands and keeping your back straight. Don’t worry if your feet don’t touch the floor – in time, you’ll get there.
2 Anjaneyasana (Low Lunge Pose)
Anjaneyasana (Lunge Yoga pose) is named after Hindu deity, Hanuman aka Anjaneya. This asana must be performed on an empty stomach. The entire body is utilized in this pose - especially the front of the spine. This is a great pose for students to practice prior to building a sequence into crescent lunge - because you learn/teach the alignment first while your back leg "rests" on the floor.
3 Tadasana (Mountain Pose)
This is one of the best yoga pose for increasing height. Tadasana or Mountain pose is almost like the standing version of easy pose. This pose strengthens your knees, ankles and thighs, and can improve your posture. It also relieves sciatica and flat feet.
4 Ardha Matsyendrasana
Ardha Matsyendrasana means “Half Lord of the Fishes Pose”, or is often referred to as Seated Spinal Twist is one of the twelve basic asanas in many systems of Hatha Yoga. It stretches the spine and promotes spinal flexibility, tones the abdominal organs, improves digestion, and is very effective for easing back pain. This asana is recommended for menstrual disorders and urinary tract infections as well.
5 Kapotasana (Pigeon Pose)
Kapotasana(Pigeon Pose), a complete backbend pose which is slightly difficult to master. This is the best Asana, which opens up the mid-section (chest) furthermore fortifies the back and crotch. It increases the flexibility and opens the hips area, in the meantime fortifying the back, and extending the thighs and the crotch (Groin).