Hatha Yoga exercises (asanas) have been handed down from research and folk wisdom over millennia.
There are asanas designed to nurture organs in the body and heal ailments and emotional disturbance. And provide serenity, clarity, health and longevity.
They develop the fitness, strength, endurance and flexibility necessary for hours of meditation.
They work on the complications of the mind and habits through working on the body
comfort
The asana poses can move parts of the body further than they usually extend. Some might feel uncomfortable or painful.
Only move as far as is comfortable. Tight joints will release when they are ready.
Muscles released from tension may feel strange at first.
The 8 limbs of yoga link on the mind pages outlines the underlying aims - awareness leading to a reunion of the lower and higher self.