TTK is a series of three asana practices which assist the whole body and mind.
I recommend you do this at least once a day and more often if you can.
Tadasana (Palm Tree)
This asana assists to develop physical and mental balance. The entire spine is stretched and loosened, helping to clear up congestion of the spinal nerves at the points where they emergence from the spinal column. It helps to increase height by stretching the muscles and ligaments enabling growing bones to grow longer. This stretches the rectus abdominal muscles and the intestines.

Tiryaka Tadasana (Swaying Palm Tree)
The benefit of this asana is similar to Tadasana, but it especially massages, loosens and exercises the sides of the waist. It balances and right and left groups of the postural muscles. The postural muscles include the muscles of the back and abdominal muscles.

Kati Chakrasana (Waist Rotation)
This asana tones the neck, shoulders, waist, back and hips. It is useful for correcting back stiffness and postural problems. The relaxation and twisting movement induce a feeling of lightness and maybe used to relieve physical and metal tension.

Some information gathered from Asana Pranayama Mudra Bandha by Swami Satyananda Saraswati

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