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Uttankurmasana (Tortoise Posture) Sit in Padmasana (Louts Pose No.1). Push the forearms between the calves and thighs so that the elbows come through. Slightly bend forward the neck and hold it with the hands making a finger-lock at the back. Sit on your buttocks. Maintain the posture as long as you can. Gradually increase the duration. Benefits:-It makes the body elastic, symmetric, strong and handsome; prevents gout and pain in the joints; maintains the balance of the three humours and increases control of the body, sense organs and Prana. It is especially useful to those who suffer from excess of wind and phlegm.

Viparita-padangushtha shirasparshasana (Head-toes Posture) Lie down on your belly and hold the toes with the hands over the head. Raise the head, chest and thighs and pull the toes towards the head and try to touch with them. The whole body should be balanced on the navel. This is one of the difficult postures. Benefits:-It exercises the whole body which becomes flexible, symmetric, strong and handsome.

Shiraprishtha-padmasana (Lotus Posture) Adopt Padmasana posture (Louts Pose) and lie down on ground on back. Raise the whole body and knees with support of the hands. Bend them towards the head and try to touch the ground or the head with the knees. Remain in this posture as long as you can. Benefits:-It makes the waist flexible, strengthens the neck and intestines and softens the stomach.

Yanasana (Aeroplane Posture) Lie face downwards, keeping the feet together. Stretch the arms out at the sides above the ground and slightly backward. Raise the legs from the ground, balancing the body on the navel. The knees, feet, chest and head should remain raised from the ground. Inhale and retain the breath in, according to capacity. Maintain this posture as long as possible, practicing Pranayama (inhalation, retention and exhalation).                                                                                        Benefits:- The body becomes active and light.

Supta-ekapadasanchalana-Asana (Leg-revolving Posture) Lie down on your back and raise both the legs about two feet. Do not bend at the knees. Now raise one leg and lower the other in quick succession 13-15 times. Benefits:-Neck becomes strong. The fat on the stomach and waist is reduced; digestion improves and all stomach diseases are cured; ribs are strengthened. The disorders of the three humours are prevented. Keeps all joints of the body in healthy condition. Keeps waist and back supple. Improves digestion and appetite. Prevents pot-bellying. This posture is useful to all and should be practiced regularly.

Sarvanga-Chakrasana (All-limbs-circle Posture) Balance the body on legs and hands as in Dandasana (Stretch Pose). Now keep the hands fixed on the ground and move the legs in a circle. During half-way through the circle turn the body up and again down when you are about to complete the circle. Please dear in mind that during the complete round the hands must remain fixed on the ground; body moves on toes only. Complete a few rounds in both directions.                                                                                                                               Benefits:-The whole body is exercised; the limbs become strong and blood circulation speeded up, thus helping its purification. All parts of the body are generally toned up.

Upadhanasana (Pillow Posture) Lie flat on your back. Take the left leg back and place the left foot under the head so as to serve as a pillow. Keep the right leg stretched on the ground with the right hand on it. Keep the left palm on the ground. Benefits:- This posture gives complete rest and keeps the body light and healthy.

Hastasthita-tir-yakaurdhvangasana (Palms-balance Posture) Sit on your toes and place the palms firmly on the ground in front of you. Raise the body straight on the palms and then turn it somewhat diagonally, keeping the feet about four to five feet above the ground. Benefits:-Arms, legs and shoulders are especially strengthened and the face acquires lustre.

Prishtha-badhajanu-bhunamaskarasana (Arms-locked-bending Posture) Stand erect. Place the right foot on the left thigh and the right knee near the left ankle. Take both arms to the back and hold one with the other and place the head near the toes of the left foot. Maintain the posture as long as you can retain the breath. Benefits:-Makes all the limbs of the body flexible, strong and symmetric.

Padavakra-kapali-Asana (Legs-revolving Posture) Sit on your toes and bend forward, keeping the palms on the ground at a distance of about a foot and a half. Now, place the head between the palms and raise the body up supporting it on the palms and head. Bend the legs and revolve them in both directions alternately. Benefits:-It nourishes brain. Improves memory and strengthens legs.