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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.