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Ekottita-ekapada-prasaranasana  (Palms-balance Posture) Sit in Utkata Asana (Knee-support posture). Place palms firmly on the ground at a distance of about a foot and a half. Place the right knee on the elbow of the left hand and stretch the left leg behind. Repeat on the other side. Duration of the holding of the posture may be extended upto 3-4 mintes. Benefits:-Strengthens the arms, eliminates pain in the joints of the legs and by toning up blood circulation vitalizes the whole body.

Urdhvamukha-bhusparshasana (Palms-balance Posture) Sit in Padmasana (Lotus Pose-I). Place the palms on the ground in front about a foot apart and raise the body on the hands. The Padmasana should remain straight up and touch the ground with the chin. Benefits:-It strengthens the nerves of neck and face; removes weakness of chest and makes most parts of the body strong.

Mayur-chal-Asana (Peacock-walk Posture) Sit down, placing your firmly on the ground and carefully raise the body on them. Bend the knees and take the legs backward. Now, walk on the palms. Keeping the head raised. After a little practice, your will be able to walk a longer distance.   Benefits:-Regular practice of this posture makes chest, shoulders and arms strong; Prana is strengthened and body becomes light, slim, active and radiant; appetite improves as also capacity for work.

Utthitashirsha-Asana (Forearms-stand Posture) Place your elbows and palms firmly on the ground and on them, raise and stretch the whole body up. Now, raise the head also above the ground. Slow down breathing. Try to maintain the posture for some time. Benefits:-It strengthens arms, chest and neck; improves appetite and toes up brain and memory by directing the flow of blood towards the head.

Hastotthita-ordhwapadaprasa-rana-asana(Stand-on-hands Posture) Sit in Utkatasana (Knee-support Pose) and place both hands in front of you. Inhale a little. Slowly and carefully raise the body on the hands and stretch the legs as wide as possible. Keep the posture for not more than two or three minutes. Benefits:-It streng-thens the arms, broadens the chest, makes the lungs and Prana strong and tones up the memory.

Ardhachandrasana (Half-moon Posture) Sit in Vajrasana (Bolt posture). Stand on the knees. Raise both the hands over the head and, bending backward, take them so far down as to place them on the ground. Turn backward still more and place the palms on the respective soles. Hold the posture as long as comfortable Benefits:-Especially beneficial to those suffering from the pains in the joints of the. Delays old age, Keep the body supple, prolongs youth. Rest of the benefits are the same as those of Chakrasana (Circle Posture).

Ekpada-viparita-mastaka sparshasana (Soles-on-head Posture) Sit with legs stretched out in front of you. Bend the right leg and place the ankle under the perineum. Stretch the left leg behind and bend at the knee. Raise both the hands over the head and take them back so as to hold the toes of the left fot. Turn the head backward and place the sole of the left foot on the head. Hold the posture so long as comfortable. Repeat on the other side. Those who have had fracture of bones either in hand or leg are advised not to attempt this posture since they are likely to suffer fracture again in the  same place or places. Benefits:-This posture stretches umbilicus and, therefore, the glands around it are well exercised. The disorders of the digestive juices, bile and semen are cured. Women practicing this posture do not suffer from menstrual disorders.

Pada-vikalanga-asana (Ankle-on-thigh Posture) Sit with the legs stretched in front of you. Bend the right knee to place the heel near the right hip. Now, place the left leg on the right groin and the right leg on the middle of the left toes and ankle. Keep the knees on the ground. Place the palms together near the chest. Repeat it on the other side also. Benefits:-This posture relieves pain and cures disorders in the legs caused by wind and the tremors of legs by nervous debility.

Mool-bandha-nabhitadanasana (Perineum-navel-press Posture) Place the left heel under your perineum and sit on the left knee and toe. Bend the right leg backward and place the knee on the ground and the toe firmly near the navel on the right side. Sit on your left foot and the knees. Place the palms together near the chest, pressing the right foot with the right elbow. Benefits:-Regular practice of this posture makes the joints of legs strong, prevents disorders of navel region and stomach. Because of Moolabandha, this posture helps in awakening the Kundalini and directing the Prana upwards.

Utthita-eka-pada-grivasana (Foot-on-neck Posture) Sit with the legs stretched in front of you. Raise the left leg and place it firmly on the neck. Keep the right foot straight on the ground. Place the palms on either side of the balance the whole body on them. Maintain the posture as long as you can. Repeat it with the other leg also. Benefits:-The pain in the joints of waist and thighs is relieved very soon and neck, chest and shoulders are strengthened.

Padmajanu-badha-utthitasana (Locked Lotus Posture) Sit in Padmasana (Lotus Pose-I). Raise your knees and press the arms against them. Now place the palms firmly on the ground and balance the body on them as long as you can. Benefits:-It prevents stomach troubles and strengthens arms and legs.

Kronchoddiy-anasana (Flying-crane Posture) Sit on your toes and fix the palms on the ground about three feet apart. Now, place the knees on the arms near the shoulders and raise the body as much as you can. Keep the posture for some time. Benefits:-Almost the whole body is exercised and becomes strong.

  Shirshabadha-utthitajanu-sparshasana (Knee-nose Posture III) Lie down on your back. Place the arms under the head and hold each elbow with the other hand. Inhale and retain the breath. Now, resting the body on the hips, raise only the head and legs so that the knees come close to the nose. When exhaling return to the normal position. Benefits:-This posture is a great help in keeping the chest lungs, waist, etc. strong and healthy.

Vistripada-Asana (Spread-legs Posture) Sit on the ground, stretching the legs on both sides as far as possible. Then, hold the big toes with the respective hands. Inhale, retain the breath and bring down the head and try to touch the ground with the chin. Thereafter, also try to touch ground on the side of each knee. Finally take your arms to the back and holding them with each forward to touch the ground with chin. Benefits:-It relieves constipation and makes the waist elastic.