Paschimottanasana & Purvottanasana --> Seated Forward Bend & Front of the Body Stretch

Paschimottanasana & Purvottanasana Health Benefits

Paschimottanasana, the seated forward bend, is the first seated  postures in Ashtanga yoga. There are many great benefits from this posture. The most obvious benefit is to provide a complete stretch of the whole back side of the body from head to heels. This posture stimulates the internal organs such as kidneys, liver, pancreas, etc. It also increases the vermicular movements of the bowels. Furthermore it relieves you from different back problems.  Immediately after Paschimottanasana there is the counter stretch - Purvottanasana. 
Purvottanasana is a posture that stretches out the body from the shoulders down to the toes and it stimulates energy throughout the body. This posture is the counter pose to Paschimottanasana.

Paschimottanasana 

• It calms the brain and helps relieve stress
• Stretches the spine, shoulders, hamstrings
• The posture stimulates the liver, kidneys, ovaries, and uterus
• Improves digestion
• Relieves headache and anxiety and reduces fatigue
• Traditional texts say that Paschimottanasana increases appetite, reduces obesity, and cures diseases.
• The intestines and gall bladder are smoothly pressed and stimulates 
• It prevents diabetes and improves the symptoms of diabetes 
• This asana helps to increase the concentration capacity

Purvottanasana

• It strengthens your triceps, wrists, back, and legs
• It stretches your shoulders, chest, and front ankles
• Frees your mind
• The spine becomes suppler
• The stretching of the spine improves the functioning of the parasympathetic nervous system
• It improves the sense of balance
• The abdominal muscles are stretched and the organs in the region are massaged
• The endocrine gland benefits greatly from this posture
• It helps to impart a sense of calm.

Utkatasana and Virabhadrasana A&B --> Fierce Pose and Warrior pose A&B

Utkatasana and Virabhadrasana A&B Health Benefits

Utkatasana

Literally translated it is "Fierce Pose", but it is more well known as "Chair Pose". The posture is called Chair pose because it is just like sitting in an imaginary chair. You need to balance yourself without the use of chair.  This pose enables the strength in your body and it helps in stimulation of your heart and diaphragm. By practicing this posture you will improve all the standing postures as you will get more stability and strength, especially in your legs. 

• Strengthens the ankles, thighs, calves, and spine
• Stretches shoulders and chest
• Stimulates the abdominal organs, diaphragm, and heart
• It can also improve flat feet

Virabhadrasana A&B

There are three warrior poses all together in yoga, but in Ashtanga primary series you practice only Warrior A and B. The posture Virabhadrasana is named after Veerabhadra, a fierce warrior, an incarnation of Lord Shiva.  
Warrior A and B both strengthen arms, shoulders, thighs and back muscles.  This posture is one of the most graceful yoga postures and it adds grace to one's yoga practice. 

• Strengthens your shoulders, arms, legs, ankles and back
• Opens your hips, chest and lungs
• Strengthens and stretches the thighs, calves, and ankles
• Improves focus, balance and stability
• Encourages good circulation and respiration
• Energises the entire body
• Stimulates abdominal organs
• It is beneficial for those with desk-bound jobs
• Extremely beneficial in case of frozen shoulders
• Releases stress in the shoulders very effectively in a short span of time
• Strengthens and stretches the legs and ankles
• Stretches the groins, chest and lungs, shoulders
• It is therapeutic for flat feel and osteoporosis

Ardha Baddha Padmottanasana --> Half Bound Lotus Intense Pose

Ardha Baddha Padmottanasana Health Benefits

Half Bound Lotus Intense Pose is a deep hip opener and a good hamstring stretch. It can be challenging even for people who practice yoga consistently, but as most yoga postures this one has modifications and anyone can try one of the versions of the posture. To be able to do this posture you need to have a heightened body awareness and ability to concentrate. 

• The posture strengthens the legs
• Relieves stiffness in the hip and knee joints
• Increased flexibility in hip and knee joints
• Improves ability to concentrate
• As it is a forward bend, the internal organs are contracted which improves digestion and elimination process
• With the arm behind the back, the shoulder joint is exercised increasing circulation to the shoulder joint which then expands the chest  and facilitates respiration