Targeted yoga practices to support hormonal balance, improve metabolism, and promote overall endocrine health naturally.
Opens the hips and stretches inner thighs and groin
Improves flexibility of hip and knee joints
May be uncomfortable for people with knee or hip injuries
Overstretching can strain inner thigh muscles
Avoid forcing the knees downward
People with knee, hip, or groin injuries should practice carefully
Strengthens the thighs, calves, and core muscles
Improves flexibility of hip and knee joints
Difficult for beginners with tight ankles or hips
Not suitable for people with severe knee, ankle, or hip injuries
Avoid if you have knee, ankle, or hip injuries
Do not force the squat or heels to the floor
Deeply stretches the hamstrings, calves, and hips
Opens the hips, groin, and inner thighs gently
Not suitable immediately after heavy meals
Without support, it can strain the inner thighs
Use cushions under knees to avoid strain
Avoid if you have recent hip, knee, or groin injury without support
Strengthens the spine, lower back, hips, and gluteal muscles
Improves flexibility of the spine
Incorrect practice may strain the neck or lower back
Overlifting the hips can cause discomfort
Avoid if you have severe neck injury, slipped disc, or recent spinal surgery
People with knee pain should practice carefully or modify
Deeply relaxes the spine and back muscles
Relieves lower back pain and spinal tension
Not suitable for people who feel discomfort lying prone
May cause breathing difficulty in people with chest or abdominal issues
Avoid if you have recent abdominal surgery or pregnancy
People with severe chest or breathing problems should consult a professional
Improves balance, stability, and body coordination
Enhances hip joint mobility and flexibility
Incorrect practice may strain hamstrings or hips
Not suitable for people with severe ankle, knee, or hip injuries
People with low blood pressure should practice carefully
Practice on an empty stomach for best results, or 3–4 hours after meals
Relieves tired or swollen legs and feet
Reduces mild lower back pain and spinal tension
Can cause dizziness in people sensitive to inversion
Not suitable for people with severe shoulder or spinal problems
Practice on an empty stomach or 3–4 hours after meals
Maintain steady breathing; do not hold the breath
Opens the chest, lungs, and shoulders
Improves breathing capacity and lung expansion
Incorrect practice may strain the neck or lower back
Not suitable for people with severe neck or spinal problems
Do not put full weight on the head
PPregnant women should avoid
Improves spinal flexibility and mobility
Over-twisting can cause discomfort in the lower back
Incorrect practice may strain the knees, hips, or lower back
Not suitable for people with severe shoulder or spinal problems
Avoid if you have severe spinal, knee, or hip problems
Pregnant women should avoid deep twists
Gently stretches the lower back, hips, thighs, and ankles
Relieves back, neck, and shoulder tension
May cause discomfort in people with knee or ankle problems
Not suitable for people with severe knee injuries
Avoid if you have recent knee injury or surgery
People with ankle pain should use support or modify
Deeply stretches hip flexors, thighs, and groin
Strengthens legs, knees, hips, and core muscles
May strain knees or hips if alignment is incorrect
Difficult for people with knee problems without support
Avoid if you have severe knee or hip injuries
Do not overarch the lower back
Improves digestion and helps relieve constipation
Strengthens the spine and back muscles
May cause discomfort in knees, hips, or lower back
Incorrect practice may strain abdominal muscles
Avoid if you have hernia, ulcers, or recent abdominal surgery
Pregnant women should avoid
Deeply stretches the hamstrings, calves, and hips
Helps relieve stiffness in the lumbar spine
Overstretching may strain hamstrings or lower back
Incorrect alignment can cause hip or knee discomfort
Avoid if you have severe hamstring, hip, or lower back injuries
Practice on an empty stomach for best results, or 3–4 hours after meals
Deeply stretches the hamstrings, calves, and hips
Helps relieve stiffness in the lumbar spine
Overstretching may strain hamstrings or lower back
Incorrect alignment can cause hip or knee discomfort
Pregnant women should avoid
Keep movements slow and controlled
