Parighasana (The gate pose) 

The gate pose, or Parighasana, is an amazing side-lengthener. This asana helps open your lungs and chest, strengthen your core, and increase spinal flexibility

Parivrtta Trikonasana (Revolved triangle pose) 

Revolved triangle or Parivrtta Trikonasana seems to have all but disappeared from most vinyasa flow classes. Despite being considered a fundamental asana in certain yoga systems, it can be quite challenging. Despite its challenges, it builds core strength, improves balance, stretches the hamstrings and calves, and massages abdominal organs to boost digestion and detoxification

Purvottanasana (The eastern pose) 

Purvottanasana, or the eastern pose, is a backbend or an upward plank, which is one of the most beautiful ways to stretch the entire front body, from the chest to the tops of the feet! It is known as the “eastern stretch” because it stretches the front of the body, and yogis traditionally practice facing the east. The benefits of the asana are that it strengthens the upper body, improves posture and tones the legs and hips

Vasisthasana (Side plank pose) 

Vasisthasana or the side plank pose strengthens the upper body like the Purvottanasana, but it focuses more on the side body, particularly the serratus anterior along the side ribs, the oblique abdominals and the quadratus lumborum on the side waist, and the gluteus medius on the lateral hip

Jathara Parivartanasana (Stomach churning pose) 

Jathara Parivartanasana, or the stomach-churning pose, is a powerful supine yoga twist. The benefits of asana are that it improves digestion, relieves back pain, tones the core, and releases hip & pelvic stiffness