1) Butterfly pose: Key pose to help improve your sitting posture, enhance your capability to have a good middle split. Provide flexibility to inner thighs, hips & groins
2) Middle Splits: Focus on hip, thigh & groin flexibility, helps with side high kicks
3) Front Splits: Focus on hamstring flexibility, helps with front kicks 
4) Seated Forward Bend: Focus on hamstring flexibility 
5) Standing Forward Bend: Another variation of the forward bend, while standing to loosen hamstring tightness
6) Standing Hand to Big Toe pose: Improves balance, create flexibility for kicks
7) Standing Hand to Big Toe pose front: Another variation of the Standing Hand to Big Toe pose
8) Cartwheel: Provides movement coordination, balance, improves overall flexibility