Dolphin Plank Pose is a challenging core centered pose with several benefits:

• Strengthens the core, shoulders, arms and chest
• Stretches the arches of the feet, calves and hamstrings
• Tones the abdominals and glutes
• Helps to relieve stress and depression.

• Gently stretches your lower back, hips, thighs, knees, and ankles
• Relaxes your spine, shoulders, and neck
• Increases blood circulation to your head which reduces headaches
• Massages your internal organs
• Calms the mind (central nervous system) thus helping relieve stress and tension

Often used in Yin style classes, Sphinx pose is a gentle backbend with many benefits:

• Stretches and lengthens the spine
• Stretches the chest, lungs, shoulders and abdomen
• Firms the buttocks
• Helps relieves stress
• Calms the mind

As a standing yoga posture, Chair Pose engages the upper and lower body as it generates an array of nourishing benefits.  The Chair Pose:

• Strengthens the hip flexor msucles, the front of your thighs, you adductor musclces of your inner thighs and the gluteus mesucles of your hips.
• Strengthens and stretches your calf muscles.
• Opens your chest and shoulders.
• Improves the range of motion in your ankles.
• Increases proprioception (or the sense of position in space) in your feet.