This asana lengthens the spine making it more strong and flexible. It works on the core muscles, hamstrings, glutes, thighs, calves, ankles, and the neck muscles as well. It can be used as an effective warm-up exercise to stretch the spine, hamstrings, glutes, thighs, and calf muscles.
Ankles and Calves
Standing Forward Bend (Uttanasana)
This asana is beneficial for reducing stress, anxiety, and mental agitation. It instills a sense of calm and coolness into the system. Uttanasana tones and strengthens the hamstrings, calves, glutes, and of course, the spine.
Staff Pose (Dandasana)
This is primarily an alignment pose which is practiced before a number of seated asanas as a foundational pose to start from. Dandasana (Daṇḍāsana) is usually followed by some kind of a forward bend, but not always so.
Side Reclining Leg Lift (Anantasana)
Anantasana tones and strengthens the abdominal muscles, sides of the torso, spine, thighs, hamstrings, glutes, and calves. It improves digestion and boosts blood circulation in the lower regions of the body.
Side Plank Pose (Vasisthasana)
Vasisthasana tones and strengthens the wrists, biceps, triceps, forearms, shoulders, spine, and core muscles. It also engages the glutes, quads, calf muscles, and hamstrings, improving the strength in the lower body.