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This video shows how to do Sirsasana with the help of a wall. It's a great way for those who are new to headstand pose to feel safe raising their legs above their head and to test whether they have the strength and flexibility to support a large part of the weight with their arms.

This pose deeply stretches the back of the legs, releasing the back and improving circulation in the abdominal organs.

This balancing twist involves a torso rotation which strengthens the core, cleanses the digestive organs and increases mobility in the spine. The standing leg is being toned and stretched, especially in the outer gluteal muscles and in the IT band. Be sure to engage the quadricep of the standing leg and avoid locking the knee.

Sirsa means the head. Mastery of this yoga pose gives one balance and poise, both physically and mentally, and demands great mental focus, as well as great strength.

Ut is deliberation or intensity; tan means to stretch. This posture increases the flexibility in the posterior side of body. When hinging from the hips, engage the muscles in the front of the body, especially the core muscles, by drawing the navel into spine. This will enable a greater release in the hamstrings, calves and back.

Natarajasana - Nata is a dancer; raja is a lord or king. Fiji takes you through a few versions dancer's pose that are progressively more difficult, finishing with full Natarajasana. This pose requires a significant amount of flexilbility in the hip flexors and spine, as well as an unwavering sense of balance.

Bird of Paradise pose challenges your focus, balance, strength and flexibility. It's one of the more difficult poses to do well, since it demands so much from the body.

Bhekasana or Frog Pose is a challenging backbend which requires strength and flexibility in the back, hip flexors, arms and shoulders.

Bow pose is a fantastic stretch for the spine, abdominals, hip flexors, biceps and pecs. It is an all-around, great total body-opening backbend.

Tittibha is a firefly. This arm balance incorporates core strength with flexibility in the legs. Once the lower body is lifted from the mat, the pose further strengthens the wrists and shoulders. In order to stay elevated, the lower body must find balance in distributing weight and energy equally forward and back.