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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.