Hero Pose is a relaxing and meditative posture with many benefits:

• Stretches the thighs, knees and ankles
• Strengthens the ankles and arches of the feet
• Improves digestion
• Soothes the mind
• Reduces swelling of the legs and feet during pregnancy

Anjaneyasna is a basic pose found in most yoga classes, with several modifications and variations. The benefits of Lunge Pose include:

• Strengthens the quadriceps and gluteus muscles
• Stretches the psoas and hips
• Relieves sciatica pain
• Expands your chest, lungs and shoulders
• Develops stamina and endurance in your thighs
• Improves your balance, concentration and core awareness

Butterfly Pose is both a traditional Hatha posture, but as a Yin posture, it can be held for up to 10 minutes. This pose has many benefits: 

• Stretches the inner thighs, groins and knees
• Stimulates the heart and improves circulation
• Stimulates abdominal organs, ovaries, prostate gland and bladder
• Massages your internal organs and improves digestive circulation.
• Helps reduces menstrual symptoms and discomfort
• Soothes sciatica pain
• Consistent practice of this pose into late pregnancy is said to help ease childbirth

This seemingly simple, yet challenging pose offers many benefits:

• Stretches the hips, hamstrings and shoulders
• Activates the abdominal organs
• Stimulates digestion and metabolism