Watch Janu Sirsasana A
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.
Marichiasana C is a seated twist. It tones the belly organs, helps relieve lower back stiffness (when practiced properly), and keeps the intervertebral disks lubricated.
How to practice Navasana correctly and how to avoid common misalinments.