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Shutarmurg-asana (Ostrich Posture) Stand straight. Bend forward. Place both the palms firmly on the ground, straighten the legs, raise the waist and hips up, keeping your body on the hands and feet. Walk to and fro in this posture. Benefits:- Makes waist, stomach and legs strong and keep the body generally active.

Manduki-asana (Froglet Posture) Sit on the ground. Bend the knees and place the feet near the respective hips in such a way that the soles face up and the big toes are about a foot apart. Now, bringing the knees together, place the palms near them and in front. Bend forward and place the chest on the knees. Retain the raise the head and the neck up. Benefits:- The joints of waist, legs, arms and feet become flexible and strong.

Bhujadand-asana (Water-drawing Posture) Stand with your right foot three feet forward. Clench both fists and stretch the right arm forward and the left arm backward. Inhale. Now stretch the chest and quickly move the hands alternately backward and forward. Benefits:- It strengthens shoulders, arms and chest.

Padatalasamyuktabhunamanasana (Half-prostrate Posture) Sit on the ground with the leg stretched in front. Keeping the feet together, bend the knees so that they are about two feets apart. Exhale, retain the breath out and press the knees with the elbows. Holding feet with the hands, place the had on the ground between the things. Benefits:- It relieves constipation, makes stomach light, tones up intestines and generally keeps the body healthy.

Pranasana (Prana Posture) Sit down in normal position. Place the left foot on the right groin. Bend the right foot with raised heel near the right buttock. Now, putting the right armpit on the right armpit on the right knee, grasp the right foot around the arch. Sit straight placing the left hand on the left knee. Retain the breath in. Benefits:- It strengthens arms, tones up the heart and regulates its beats and invigorates breathing.

Ugrasana (Extreme Posture) Sit with the legs stretched in front. About three feet apart. Keep the heels on the ground and toes up. Now hold the heels with the hands passing over the toes and put your head on the ground between the legs. The breath should be retained out when head touches the ground retained in when it is raised in when it is raised. Raise and lower the head a few times. Benefits:- The stomach is kept in order, gas trouble is prevented, belly is reduced and arms and legs are exercised.

Samanasana ( Sitting-with-Nauli Posture) Sit in Siddhasana ( Perfect Pose). Exhale and rise the Nauli. Hold the Nauli strongly with both hands. Do it several times. Benefits:- Improves digestion and strengthens intestines.

Vikasitakamalasana (Blossomed-Lotus Posture) Sit on your buttocks, bend the legs, raise them on the arms and touch the shoulders with the heels. Raise the arms as far as the feet, open the palms and keep the neck straight. The posture should look like a lotus flower in full bloom. Benefits:- Back, Spine and waist become strong.

Janubaddhap-dangulasana ( Legs-encircling Posture) Stand with feet kept together. Sit on the toes and encircle the knees with both arms. Inhale and stretch the whole body up, keeping the weight on the toes only. Return to the normal position when exhaling. Benefits :- It is useful for preventing disorders of the stomach and making the toes strong.

Padahastachatushkonasana (Rectangular Posture) Sit with the legs stretched in your left leg backward and place heel against the hip. Raise the right leg and hold the foot on the right arm. Then, take the left arm. Then, take the left arm to your back and lock with the right. Inhale and retain the breath. Remain in this posture for some time. Practise it on the other side also. Benefits:- It makes joints of arms legs flexible and strong. Intestines and other organs are strengthened.