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Sthita-Urdhavapada-vistritasana (Raised-feet-arms Posture) Sit down, spreading your legs in front of you as wide as possible. Inhale and hold the big toes of each foot with the respective hands. Raise the legs as much as possible. Maintain the posture for some time. Benefits:- It keeps waist, spine and stomach healthy and strong

Ekapadahastadandasana (One-hand-foot-stretch Posture) Stand straight. Place your right foot in front at a distance of about two feet. Bend down from the waist and put the left palm in line with, but a little apart from the right foot. Make a fist of your right hand and place it on the back. Inhale and retain the breath. Now do the exercise with the right leg and left hand as described in Dandasan. Repeat it on the other side also. Benefits:- It strengthens the whole body especially the hands, feet and chest.

Ekahasta-dandasana (One-head-stretch Posture) Sit on your toes with the hips raised. Place the left hands on the ground in front of you and the right hand on the back. Then, balance the body on the left toes, move back and forth a few times. Repeat it on the right hand also. Benefits:- This posture increases the strength of the arms in particular and of the body generally ; Prana becomes vigorous. 

Padasanachalanasana (Cycling Posture) Stand straight. Inhale and bend forward. Keep your palms on the ground and arms straight in front about a foot and a half apart. Now keeping the palms fixed, move your legs quickly backwards and forwards between the arms one after the other. Do it several times retaining the breath in. Benefits:- It makes arms, legs, feet and waist strong.

Utthita-bhujotthanasana (Palms-balance Posture) Sit in Utkatasana (Knee-supports Pose) and place the palms in front of you about a foot apart. Place the right leg at knee, bend on the right elbow and similarly the left leg on the left elbow and balance the body on the palms. Place one foot over the other in lock-position. The breathing should be normal or the breath retained in. Benefits:- Strengthens arms and knees; keeps the flow of Apana Vayu (Breath in the region from navel to the tip of the toes) normal.

Shilasana (Rock Posture) Sit with feet stretched in front of you. Take the legs up and place them on the neck. Exhale and bend from the waist, take the head forward and place it on the ground. Now, bend the arms and place them under the legs so that the elbows are covered by the legs. Benefits:- It improves digestion and keeps the body healthy.

Padmashirasana (Head-cum-lotus Posture) Perform padmasana ( Lotus Pose-1) and place the palms firmly on the ground. Hold the body on the hands, keeping Padmasana. Gradually bring the head down to touch the ground and keep the knees on the elbows. Remain in this posture for some time.   This posture should not be kept for than two to three minutes. Benefits:- Head, eyes, chest, etc, becomes strong; digestion improves; constipation is relieved and cold is cured as well as prevented.

Shukasana (Parrot Posture) Sit on your toes as you do in Utkatasana (Knee-support Pose). Force the heels together. Then, place the palms firmly on the ground, the arms touching the folded legs. Inhale, retain the breath and balance the body on the fingers in such a way that the posture looks like the form of a parrot. Remain in this position for some time. Do the exercise several times. Benefits:- The muscles of arms and fingers become strong. 

Viparita-padma-shayanasana (Inverted-Lotus Posture) Adopt Padmasana (Lotus Pose-1) and lie down on your belly. Take the arms to the rear and hold the calves firmly with the hands. Raise your chest, neck and hands. Direct your gaze at the sky. Raise the knees also a little above the ground, supporting the body on the stomach. Benefits:- It strengthens the head, neck, chest, shoulders and waist.

Nabhi-Asana (Navel Posture 2) Lie down on the ground on your belly. Stretch the hands in front of you. Inhale and fill the stomach to the maximum and retain. Now, raise the legs up from the ground and balance the body on the navel. Keep this boat-like posture and seesaw as long as you can. Exhale while resuming normal position. Benefits:- It cures indigestion and disorders of the stomach. Spleen and liver work more efficiently.

Shalabhasana (Locust Posture) Lie down on your belly, keeping the hands to the sides, palms facing up. Inhale and raise the lower half of the body from navel to feet. The legs should be kept together. Then, raise the head a little and stretch the neck. Remain in this position for some time before you return to the n o r m a l position. Benefits:- Strengthens the muscles and muscles and joints of legs; helps in checking diabetes and disorders of the  three humours.

Supta-ekapadakarshanasana (Navel Posture 1) Lie down on your abdomen with the arms stretched towards the head. Inhale, retain the breath and the left towards the back. Hold the right leg at its ankle and draw it upwards. Keep this arch like posture for some time; exhale and return to the normal position. Benefits:- Relives constipation and strengthens spine, neck, chest and stomach.

Nabhidarshanasana (Navel-gaze Posture) Sit down with the legs stretched in front of you. Place the palms firmly on the ground, fingers pointing backwards. Inhale. Then, stretch the whole body on the arms and heels, fix the gaze on the navel. Benefits:- This posture nourishes the whole body by improving the circulation of blood. Strengthens the nerves of hands and prevents diabetes.

Grivachakrasa-na (Neck-revolving Postu-re)   Stand erect. Make your neck a little limp and movie it in a circle, touching the chest, shoulders and back with it. Move it in both directions. If preferred, it may be done with the breath retained in. Benefits:-This posture makes the nerves of neck elastic and strong, voice sweet, and prevents wrinkles on the neck; gives strength to the eyes and teeth.

Chakrasana (Circle Posture) Technique 1:-Lie down on your back. Bend the legs at the knees. Let the heels touch the hips. Now, take your hands towards the head, over the shoulders, and place them on the ground. Then, with the support of the hands and feet, raise up the chest and waist. Bring the hands feet quite elose to make almost a circle of your body. With the support of the hands and feet, raise up the chest and waist. Bring the hands and feet quite elose to make almost a circle of your body. Technique 2:- Stand straight. Take your hands back over the shoulders and slowly bend backwards so that the palms finally rest on the ground. Now, gradually try to bring hands and feet together so that body eventually assumes the form of a circle. Benefits:- Strengthens and makes flexible chest, back, stomach waist, neck, arms, hands, legs, knees, feets, etc., and keeps them healthy. Gives perfect control over the body and makes it agile and nimble. Prevents hunch-back in old age and tremors

Ekahasta-prish-tha-konasana (One-Hand-back-angle-Pose-ture) Stand with your feet about a foot and a half apart. Inhale. Place firmly the left palm on the back of the left knee. Raise the right arm and bend from the waist as far back as possible. Then, stand erect and hold the right ankle with hands and touch the right knee with the head. Now, keeping the right palm on the back of the right knee, raise the left arm and bend backwards as before. Finally, stand straight again, hold the left ankle with the hands and rest the head on the left knee. Do alternately on your right and left sides. Benefits:- It strengthens waist, legs, lungs and Prana.       

Mushtibadha-hastachakrasana (Locked-palms-revolving Posture)      Stand with feet about two feet apart. Stretching the arms in front of you, make a finger-lock. Inhale, raise the arms over the head and move them in a circle around the waist. Make an equal number of circles in both directions. Benefits:- It develops the chest; increases the strength of the shoulders; if practiced after a glass of water but without pranayama, it relieves constipation.

Utthita-eka-pada-Janushirasana (Knee-head Posture) Stand with feet kept together. Raise the right foot straight in front of you and hold the big toe with right hand. Inhale and hold it with the left hand also. Then lower the head to rest on it. When exhaling, return to the normal position. Practise it with the left leg also. Benefits:- This posture is especially beneficial to the legs and waist.

Hastabadha-shirapadmasana (Head-in-steps Posture) Stand erect, keeping your feet a little apart. Bend forward from the waist. Place the hands on the toes after taking the arms from between the legs and bringing them near the ankles. Retaining the breath in, Place the head between the ankles. Raise the head at the time of exhaling. Benefits:- Strengthens the lungs and tones up Prana. 

Ashtavakr-asana (Eight-curve Posture) Stand straight. Place the right knee on the left and adopt half-sitting posture. Rest the right elbow on the right knee and keep the chin and cheek on the palm of the right hand. Rest the left arm by holding the right leg by the ankle. Repeat it on the other side also. Benefits:- Nerves of feet and legs become strong and enlargement of testicles is prevented.

Utthita-janu-shira-samyuktasana (Head-on-knees Posture) Stand erect. Bend forward from the waist. Put the palms on the ground in front at a distance of about one foot from the toes. Exhale and touch the knees with head. Repeat it several times. Benefits:- It improves digestion and reduces belly.

Merudandavakrasana (Spine-bend Posture) Stand erect with feet places together. Bend the right leg over the left thigh so that the right leg is placed on the left. Then take out the hands through the legs, placing the palms together. Benefits:- It strengthens the nerves and joints and makes them elastic.

Paschimottanasana (Front-leaning Posture-1) Sit on the ground, stretch the legs straight and stiff and join them. Hold the toes with the respective hands. Exhale with Moolbandha and Uddiyanbandha. Place your head on the knees by bringing the chest forward. Retain the breath as long as you can. When you feel like inhaling, life your head a little, inhale slowly and again place the head on the knees. Janubaddha Paschimottanasana (Knee-lock Front-leaning Posture-2) You have to follow the same technique as in the previous pose except that instead of holding the toes of your feet, you have to hold the knees firmly. Then inhale, draw the belly in and place your head on the knees. Padabaddha paschimottanasana (Feet-lock Front-leaning Posture-3) Stretch your legs and join them together as in the previous pose. Make a finger-lock, bend your chest forward, draw the belly in and put the finger-lock around the soles of your joined feet. Exhaling and lowering the head as well as raising the head an

Poorvottanasana (Back-leaning Posture) Lie down on your back. Keep knees, heels and toes of both legs together. Placing the hands at the sides, raise the legs up and bring them behind your head. Touch the ground with the toes. The legs should be kept absolutely straight. Stretch your arms towards the head and hold the toes with the respective hands. Push the legs backward enough so that the chin touches your chest. Benefits:- Considerable pressure is exercised on the upper part of the body; neck, chest and shoulders, therefore, become elastic. Blood is purified; lungs and heart are, therefore, cleansed. The mind becomes steady and  ageing is delayed.

Dvipadachakrasana (Legs-revolving Posture) Lie down on the back. Inhale and fill the stomach to the full. Retain the breath. Place the hands on the sides, palms near the hips. Keep the knees together and raise them up about a foot and a half from the ground. Now turn the legs in a circle. First in one direction and then in the reverse. Benefits:- This posture is very useful in cases of kidney troubles. It is very useful for women also as it tones up the ovaries and cures disorders of menstruation; reduces excess fat of the stomach.

Khagasana (Bird Posture) Sit in P a d m a s a n a (Lotus Pose). Lie down on your belly and inhale to the maximum. Hold the ribs with the hands. Raise your head, neck and chest from the ground and keep the posture for some time When you feel tired, exhale and return to the normal position. Benefits:- Kidneys and intestines are cleansed and become strong. Urinary disorders are cured and balance of the three humours is maintained.

Dhanurasana (Bow Posture) Lie down on your belly and take the arms to the back. Bend the knees and also take the feet to the back. Now hold the ankles with the respective hands and stretch them up so that the toes are turned towards the arms. Inhale, retain the breath and raise yourself up. Stretching the arms and legs assume the shape of bow. Maintain the position as long as you can. Then exhale slowly and return to the normal position. Benefits:- It exerts great pressure on spine and stomach and thus strengthens the vertebral bones; spine becomes elastic; releases gas of the stomach; relieves constipation and dyspepsia. Muscles and nerves of shoulders, arms, hands, thighs and feet are benefitted. Note:-Those who suffer from heart disease or high blood pressure are warned NOT to attempt this posture.

Dviparshwasana (Side-rolling Posture) Lie down on your belly. Bend the knees towards the back and hold the legs at the ankles with the respective hands. Inhaling and retaining the breath, turn to the right and left sides alternately several times, Breath should be retained all the time. Assume the normal position when exhaling. Benefits:- It remove obesity quickly and as such it is very beneficial for fat-bellied persons; strengthens liver, intestines and stomach; relieves constipation and broadens the chest.

Ekapadasana (One-leg Posture) Stand erect and inhale, holding the breath, take the left leg backward and keep it stretched. Bend forward from the waist and stretch the hands joining them in front of you. Hands, waist the left leg must be in a straight line. Exhale while returning to the normal position. Repeat with the other leg. Benefits:- If makes the waist and muscles of hands and feet strong and flexible.

Dandasana (Stretch Posture) Sit on the toes of your feet with the heels under the hips. Stretch the arms as far as possible in front and put the palms on the ground. Inhale and retain the breath. Take the chest forward and raising the neck and head assume the posture almost of Sarpasana (Snake Pose). Now turn to the original position gradually, in a single retention of breath the posture may be repeated several times. Increase the repetitions according to capacity. Benefits:- The whole body is strengthened, especially arms and chest. By practicing the Posture with the retention of breath, the chest broadens. The difference between this posture and that of the wrestlers is that in this posture the distance between hands and feet is minimum and they are kept in the same place during practice.

Sarpasana (Snake Posture) Lie face downwards, placing the palms at the sides, just below the shoulders. Inhale, retain the breath and raise your head, neck, chest and waist, i.e., your body from navel to the head. The body, lower down from navel, should remain fully on the ground. Bring the body forward so that the navel is in line with the wrists. Keep in this position for some time. While exhaling, lower the head. Benefits:- Neck, chest, stomach. Waist, thighs, feet, arms, palms, etc. become strong and healthy. Bones of the spine become elastic; reduce the possibility of diseases like gastritis.

Sarvangasana (Shoulderstand Posture) Lie flat on the back. Raise the trunk, hips and legs quite vertically. Keep toes exactly over the nose and the legs and feet together. Place both arms up to the elbows firmly on the ground. Support the back with the hands, one on each side. The whole body should rest on your shoulders and neck. Do not allow the body to move to and fro. Maintain the posture as long as you can. Then bring the legs down slowly. Benefits:- It acts as a powerful blood purifier. It is considered one of the best postures for nourishing brain, heart and lungs. It strengthens the eyesight and cures indigestion, chronic headache, gastritis and leprosy.

Padatalasamy-ukta-murdhasparsh-asana (Fingers-and-toes-on-head Posture) Sit on your buttocks, bring the soles together and place both hands under the feet and raise them upto the forehead so that the heels touch it. The body should be balanced on the hips only. Benefits:-The joints, stomach, waist and thighs remain healthy.

Vistritapada-parshwa-Bhunamaskarasana (Side-bowing Posture) Sit with the legs spread in front. Stretch them to the right and left as wide as possible. Place the palms to the left of the left leg and side also. Retain the breath in during the exercise. Benefits:- This posture makes chest, ribs and waist strong and symmetric and prevents intestinal disorders.

Pada hastasana (Hands-and-feet Posture) Lie down on your back. Retain the breath in, raise the legs and join the feet and heels. Now raise the arms along with the head, neck and chest. Bend a little and hold the big toes of both feet. Try to touch the knees with the tip of the nose. After retaining the breath as long as possible, exhale slowly and return to the normal position. Do it several times. Benefits:-Makes stomach light, healthy and strong.

Moolapida-Bhunaman-Asana (Perineum-press Posture) First take up Gorakshasana (Goraksha Pose). Bend the elbows place them on respective thighs, and fit chin in the pit just in middle of the collar bones. Exhale fully to empty the stomach and close the mouth. Bend forward and touch the ground with the hip of the nose. Retain the breath out as along as possible. While inhaling, return to the normal position. Do it a few times. Benefits:-Regular practice of this position of this posture makes the limbs from waist upwards flexible and strong. Fat on the belly is reduced ; digestion improves and so does the appetite.

Pikasana (Peacock Posture) Stand erect. Bend forward from your waist. Insert the hands through the bent legs and place the place on the ground near the feet. Press the elbows on the legs and balance the body on the palms. Take the soles back so as to form the tail of the bird Maintain the posture foe some time. Benefits:- It strengthens the limbs and makes the joints flexible.

Ardha-Matsyendrasana (Half-Matsyendra Posture) Place the left heel beneath the right hip, the right sole on the ground towards left of the left knee. Then hold the right toe with the left hand, encircling the right knee. Now take your right hand around the back and place it on the left groin. Turn your face to the right. Taking into consideration the difficulty of the full Matsyendra Pose, the Half-Matsyendra Pose has been explained first. After some practice of the latter, the former will be easy. Shri Gorakhnath’s Guru Matsyendranath used to practice Yoga in this posture. This posture, therefore, become known after his name Benefits:- It keeps the nervous system of waist, spinal cord, thighs, arms and neck strong. It keeps the spine elastic and gives a good massage to the abdominal viscera. It improves digestion and keeps the body fit. It cures urinal troubles and gonorrhoes. Prana and mind are brought under control and it makes the body symmetric.

Gorakshasana (Goraksha Posture) Sit in Sukhasana pose and place the soles of the feet against each other so that they press well and the heels press against the perineum. Then place your hands on the knees, make Jnan Mudra and sit erect. Benefits:- It strengthens the nerves and muscles of the knees and thighs and cures all diseases like sperma-torrhoea, and Gon-orrhoea. It removes all nervous debility. Shri Gorakhnath used to practice Yoga in this posture and hence this name.

Muktasana (Toe-knee-stand Posture) Bring the soles of both the feet against each other and rest your body on the toes keeping the joined heels between anus and testicles. Then let the knees touch the ground and keep the body straight. Place your hands on the knees in Jnan Mudra. Benefits:- Regular practice of this posture strengthens legs and generative organs.

Badhapadmasana (Locked Lotus Posture) Sit in Padmasana posture and cross both your hands at the back. Hold the toes with the respective hands and keep the shoulders straight. Inhale and retain the breath Benefits:- It helps in overcoming drowsiness and laziness and cures constipation, wet dreams and kindred diseases. It also prevents epilepsy, pthysis, asthma, cough, piles, fistula, etc. It improves digestion and strengthens the organs above the waist as also steadies the mind. 

Vrikshasana (Tree Posture) Sit on your feet on a soft blanket or a cushion, keeping the palms on the ground about two feet apart. Bend the legs at the knees and raise the hips a little. Place your head between the palms and raise the legs straight. Stretch the whole body like a staff. Balance the body on your hands and head. Maintain this posture for some time. Benefits:- It is very beneficial for head, neck, chest heart and eyes. The blood circulates towards the head and, therefore, these parts especially derive nourishment. Improves digestion and helps in continence. The hair does not turn grey prematurely.

Patangasana (Moth Posture) Adopt Padmasana (Lotus Pose) and lie down on your belly. Join your hands at the back, fingers pointing towards the head. Keep the knees and head raised from the ground. Inhale, Maintain the posture as long as you retain the breath. Benefits:- It reduces the belly; digestive system works satisfactorily and the hands and wrists become strong.

Shayana padasamyukta-hasta-sparshasana (Toe-touching Posture) Lie down on your back and stretch the arms on the sides in line with the shoulders. Inhale and retain the breath. Keeping the feet together, raise them up. Now touch the toe of the left foot with the right hand. Likewise do it on the other side. Repeat it several times. While exhaling, return to normal position. Benefits:- The waist and stomach are most benefitted.

Garbhasana (Child-in-the-womb Posture 2) Lie on your back and take the legs towards the neck, raising it a little. Place the feet on it. Then, take the arms across the thighs, below the hips, pressing the abdomen and make a finger-lock. Lie in this position for some time. Keep breathings normal. Benefits:- The whole body becomes elastic and strong. The body and Prana come under control.

Moodhagarbhasana (Child-in-the-womb Posture 1)                                                                                                Sit in Padmasana (Lotus Pose No.1). Lie on your back. Insert both hands between the thighs and calves so that elbows come out. Hold the ears with respective hands. You may as well place the hands on the neck. Sit on the buttocks and gaze in front of you. Alternatively, you may lie on your back. Slow down breathing. Benefits:- Makes the body flexible, strong and symmetric; reduces obesity; helps in overcoming laziness and inactivity; assists in slowing down the breathing; improves digestion. This posture is more beneficial than Garbhasana (Child-in-the womb Posture 2)

Matsyasana (Fish Posture) Sit in Padmasana (Lotus Pose No.1) and lie down on your back. Rest the head on the ground as also the legs locked in Padmasana. Keep the waist a little above the ground and hold the toes with the hands. Stay in this posture for a while. Alternatively, keep the hands under the head, holding elbows with the other hand. Benefits:- It cures the disorders of the stomach and strengthens the trunk and the legs.

Shirapidasana (Press-head Posture)          Lie down your back. First perform Sarvangasana (Shoulder stand Pose) and then Halasana (Plough Pose). Bend the knees, place them on the head and then slowly touch the ground with them. Maintain the posture as long as you can. Benefits:- This is a very useful posture for curing disorders of the stomach; makes the body strong and flexible.

Padangushtha-Utthitasana (Soles-and-palms Posture)                    Stand on your big toes only; bend in the other toes. After inhaling and retaining the breath, bend your knees and try to assume a half sitting posture. Now take the arms up and join the palms over the head. Remain in this position as you can. Benefits:- It strengthens the thighs, calves and toes cures tremors of feet and weakness of nerves.

Kronchasana (Crane Posture) Stand straight. Put both palms firmly on the ground and place both knees on the elbows in such a way that body is balanced on the hands. Then, bring the toe of both feet near the wrists. Benefits:- It strengthens the arms, broadens the chest and invigorates the Prana.

Utthita-Ekapada-Hastasana (One-leg-up Posture) Stand erect. Place the feet together. Stretch your left leg forward and hold the left tie with the left hand. Retain the breath then straighten the breath then straighten the left leg and arm. Place the right forearm on the back. Repeat the exercise with the other leg also. Benefits:- Waist, knees and legs become strong.

Sankatasana (Difficult Posture 1) Stand erect. Raise the right leg and take it round the left as you did in Garudasana (Eagle Pose). Stretch your arms forward, join the palms of the hands and assume a half-sitting position. Repeat the posture with the other leg also. Benefits:- Like Garuda-sana (Eagle Pose), it strength-ens all the organs of the body.

Garudasana (Eagle Posture) Stand erect. Raise the right leg and wind it fully around the left. Similarly, wind the arms around each other and join the palms or make a finger-lock. Standing thus on one leg, place the wrists on the tip of the nose in such a way that the formation looks like the beak of a bird. Repeat the posture on the other leg also. Benefits:- It strengthens nerves, tissues, muscles and bones of arms, legs and hands. Enlargement of kidney is cured.

Shatpadasana (Six-Feet Posture) Sit in Vajrasana (Bolt Pose) and place the heels by the side of the hips. Spread the toes to your left and right and rest the buttocks on the ground. Now take out the hands from under the respective legs leaving the elbows concealed. Both palms should come out and remain on the ground flat. Touch the ground in front with your chest. Benefits:- This posture makes the whole body flexible and energetic and strengthens the joints.

Padakunchan-asana (Leg-contraction Posture) Sit and stretch both the legs in front of you. Bend the right legs in and bring the heel in front. Now, bend the left leg backwards so that the foot is at the back, heel pointing towards the hip. Keep the spine and neck in the same line. Place the palms together near the chest. Hold the breath and maintain the posture as long as you can. Benefits:- It makes the legs strong.

Ekapadotthana-janu-shirasana (Knee-nose Posture 2) Sit with legs stretched in front of you. Bend your left leg at the knee and place the heel near the left hip. Raise the right leg up towards the head and hold its big toe with both the hands. Bend the head a little forward and touch the knee with the nose. Repeat it with the other leg also. Benefits:- It makes the knees flexible and strong and imparts strength to the nerves of the feet.

Viparita hasta-Bhunamanasana (Half-prostrate Posture)                Sit stretching the legs in front of you. Take both hands to your back and join them reversed. Keep the legs about a foot and a half apart. Stop breathing, bend the head and place it on the ground between the legs. Do it several times. Benefits:- It improves digestion, relieves constipation and reduces belly.

Vakshasthala-janupidasana (Press-knees-chest Posture) Sit on your feet. Make a finger-lock and place the palms firmly on the chest so that the elbows are between the knees. Now press the elbows with the knees and try to bring them close to each other. Do it a few times. Benefits:- It strengthens the joints of shoulders, arms and hands and makes them flexible.

Sarikasana (Cuckoo Posture) Sit down, keeping your feet about a foot and a half apart. Place the palms on the ground between the knees. Bend slightly and place the legs a little below the knees, on the slightly bent elbows. Balance the body on the palms. Keep the toes back a little. Benefits:- All parts of the body, tissues and nerves become flexible and strong; disorders of the joints are cured.

Padaprasaran-Kachchapasana (Tortoise Posture 2) Sit with legs stretched forward. Take out your arms from under the thighs them a little back, place the palms firmly on the ground. Now, keep the feet at a distance of about four feet and, retaining the breath in, bend your chest forward and allow it to touch the ground. Keep your gaze in front of you. When exhaling raise your neck. Benefits:- Hands and feet gain strength and stomach and the whole body become strong.

Kakasana (Crow Posture) After sitting in Utkatasana, Fix the hands firmly on the ground and the upper part of the thighs on the elbows. Retain the breath, bend the feet backwards and balance the body on the elbows. Benefits:- Its benefits are the same as those of Hansasana (Swan Pose).

Kukkutasana (Cock Posture) Sit in Padmasan (Lotus Pose No.1). Take out both the hands as far as the elbows from between the calves and the thighs. Place the palms on the ground and balance the whole body on your hands. Keep looking in front of you. Maintain this posture as long as you can. Benefits:- It strengthens arms and chest, improves digestion and liver, removes fat from hands and feet and makes them strong. Destroys worms of the stomach.

Hasta-pada gupt-asana (Hide Extremities-Posture) First bend your knees and keeping the feet at the back, place the heels by the side of the hips. Join the big toes of the feet. After this, take both the hands behind the back and hold each toe with the other hand. Inhale, retain the breath in and make Moolbandha (i.e., contracting the anus and pulling it upwards so that the Prana from anus to brain and brings tranquility to the mind.

Prishthabaddha-Janusparshasana (Knee-nose Posture) Stand straight. Take both your arms behind the back and hold each elbow with the other hand. Exhale and retain the breath out. Bend down and touch the knees with nose. Benefits:- All the limbs of the body become agile but the stomach is benefitted the most.

Dvipada-ekahasta-sthita-asana (Knee-on-elbow Posture) Stand erect and spread the legs on the sides as far as possible. Place the left palm on the ground and balance the left leg by resting the knee on the elbow of the left hand. Raise the right hand vertically. Hold the posture as long as comfortable. Repeat on the other side. Benefits:- Recommended for exercising hip joints and waist region, developing agility and strength and in cases of disorders of the shoulder joints.

Prishthabaddha-ekapada-janusparshasana (Knee-nose-Posture) Stand erect with feet joined together. Take the arms behind the back and hold each elbow with the other hand. Exhale, bend down and touch the right knee with the nose, simultaneously raising the left leg to come in line waist. Keep the posture for some time. Do it with other leg also. Benefits:- Pain in the spinal cord and waist caused by excess of gases, and also headache, are relived.

Vivritakaranasana (Arms-in-legs Posture) Stand erect, keeping your legs about two feet apart. Inhale. Raise both the arms up above the head, keeping them apart. Bend back once and then bend down, take the arms through between the legs and behind them quickly. After this, take out the arms and bend back quickly. Move forward and backward several times with inhalation and exhalation respectively. Benefits:- It makes lungs, chest and Prana strong, relieves pain in stomach and waist, improves digestion and reduces belly.