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Vistritapada-urdhvanamaskarasana (Spread-legs Posture) Stand erect. Stretch the legs on either side slowly so as to sit, in the final position, on the buttocks. Raise both the hands over the head and join the palms. Remain in this position as long as comfortable. This is a difficult posture and should be mastered in stages with patience. Benefits:-There is a considerable stretch on the veins and arteries around the perineum. Keeps the testicles in efficient condition. Disorders of sperm and ovum are cured. The veins and arteries of feet and legs are kept in healthy condition.

Chakravakasana (Chakrabird Posture) Sit on your toes. Place the forearms and palms firmly on the ground. Put the knees in respective armpits and raise the body on the forearms. Bend the legs so that the heels come close to the hips. Benefits:-Colic pain and constipation are cured. Shoulders and arms become strong.

Shakuni-Asana (Parrot Posture) Lie flat on the ground on your belly. Bend the legs at the knees and bring them towards the back. Stretch the arms to the sides, placing the underside of the elbows on the feet. Now stretch the neck, head and chest up and spread the arms to the sides in such a way that they look like the wings of a bird. Maintain the posture as long as you can. Benefits:-It improves digestion and tones up the intestines.

Vistritapada-hastaparshasana (Legs-stretched-Posture) Sit down with the legs stretched on either side as wide as possible. Now spread the arms also to the sides and keep them straight. Then, turn from the waist to the right so that the hands and straight. Then, turn from the waist to the right so that the hands and the face are on the right side. Similarly, turn to the left side. Thus, turn to each side alternately a few times. Benefits:-It improves digestion and tones up the intestines.

Padagumphita-utthitasana (Legs-entangled Posture) Bend your legs at the knees and stand on them. Wind the right leg around the left. Keep the knees firmly on the ground and the neck, back and waist straight. Place the palms together near the chest. Maintain the posture as long as you can. Repeat the posture on the other leg also. Benefits:-It makes the joints of the feet elastic and strong, prevents enlargement of the testicles and keeps the kidneys healthy.

Dvihasta-utthita-padaprasaranasana (Palms-balancing Posture) Sit on your toes. Place the palms on the ground firmly between the legs. Now, raise the legs and put the lower part of the thigh on the respective arms so that the body is balanced on the palms. The feet should be about four feet apart. Benefits:-This posture cures all the ailments of the body and makes it healthy and strong.

Yanoddiyanasana (Flying-place Posture) Bend your legs and stand on the knees so that the toes touch the ground and heels are up. Fix firmly the right knee on the left heel and raise the right heel up. Now stretch your arms to both sides and maintain the posture as long as possible. Repeat it on the other leg also. Benefits:-It relieves rheumatic pain in the knees; waist is strengthened and limbs become well-proportioned.

Parshwakakasana (Crow-side Posture) Stand erect. Bend forward and rest your palms on the ground. Then taking the legs towards the right side, intertwine them by the feet. Place the knees on the right elbow and balance the whole body on your hands. Also do by changing the intertwining of feet. Repeat it on the other side also.   Benefits:-The blood is purified since the circulation quickens; arms and waist becomes strong and flexible.

Viparita-pada-prasarana-asana (Legs-stretched-opposite Posture) Stand straight, then spread your legs gradually to the right and left so much that the legs, thighs and hips touch the ground. Now place the hands on the respective knees. This posture is difficult and, therefore, perfection may by attempted gradually. Benefits:-This posture exercise the nerves of the testicles and strengthens them; gives relief in hernia and enlargement of prostate glands; prevents kidney troubles, flatulence and the growing weakness of the genital organs.

Matsyendrasana (Matsyendra Posture) Sit erect and stretch your legs. Fix the left heel at the navel and the foot on the right groin. Left the right sole touch the ground on the outside of the left knee. Placing the left hand outside the right knee and pressing the knee to the left side, hold the right toe with the left hand. Now turning the right hand towards the back, get hold of the left ankle. Twist the spine and turn your face and body towards the right side. Gaze straight at your back. This posture should be practiced on both sides by turns. The posture is somewhat difficult but by gradual practice, it will become easy. Great Yogis like Gherandanath and Atmaram have prescribed the technique. Benefits:-It improves digestion and thereby makes the body healthy, symmetric, radiant, strong, free from wrinkles and agile. Old age is delayed; helps in continence and yogic practices

Prishthabadha-padaprasaranasana (Spread-legs Posture) Sit spreading the legs about six feet apart exhale. Take both hands to your back and hold each elbow with the other hand. Then, bending from the waist, place the head on the ground. Benefits:-Nerves and muscles of waist and thighs becomes strong. Constipation is relived. Kidneys and excretory system work efficiently.

Shirshapadasana (Head-feet-balance Posture) First lie down on your back. Raise the knees about a foot from the ground. Join the hands across the chest holding the elbows. While inhaling, raise the whole body in the from of a semi-circle, resting only on the head and feet. Bear in mind that while resting on the head, the weight is taken by the forehead and not the cranium. Now return to the rest position, exhaling. Benefits:-This posture should be performed only after the Shoulderstand because the throat and neck regions are exercised in the opposite direction. This posture, like the Shoulder-stand, also exercises all the neck muscles as well as thyroid and para-thyroid glands. There are four para-thyroid glands which are on the sides of the cervical adenitis. These glands are important for the growth of the body. When the ’Manya Nadi’, attached to these glands, gets swollen, one gets tubercular adenitis. This disease in its acute form makes breathing difficult and the only alternative