1) Sitting asanas bring flexibility to the hips, knees, ankles and groin while relaxing the diaphragm and throat for smoother breathing. They also steady the spine and increase blood circulation. 2) Standing asanas strengthen the legs and spine while stretching the arteries in the legs to improve blood flow and prevent issues. They also tone the cardiovascular system. 3) Forward bends compress the abdominal organs to relax the nervous system, cool the frontal brain, and regulate blood flow. This reduces stress and soothes the adrenal glands.