This routine is suitable for beginners with basic yoga knowledge. It is intended to build a strong core while increasing flexibility, promoting balance and inner focus. The series of poses is accessible and well-rounded, and integrates ham-string and hip openers with seated and standing twists and balancing poses with shoulder openers and backbends. The aim is to challenge beginners to attempt simple poses ordered in moderate flow that involves shift of planes and weight and develops coordination and proper postural alignment. On a subtle level the sequence facilitates glandular secretion and boosts vitality. On a mental level it allows practitioners to gain strength and balance, while focusing on the breath and on the graceful transition between poses, teaching them to abandon pushing and initiate smooth shifts both on the mat and in life.