Watch Ardha Baddha Padma Paschimattanasana
Ardha baddha padma paschimottanasana opens the hips and knees and stretches the spine. The abdominal organs are toned as circulation is increased.
Tiriang Mukha Eka Pada Paschimottanasana: calms the mind and opens the hips. Be sure to modify with a block if you have any pain in the knee of the bent leg.
Janu Sirsana A stretches the spine and hamstrings. It helps to reduce belly fat and it good for reducing bloating and gas.
Marichiasana A stretches the spine, improves digestion, calms the mind and stretches the shoulders.