Hamsana (Swan position)

BENEFITS: Makes the wrists flexible and the arms stronger. Improves digestion. Helps to clear constipation. Activates the pancreas.

Mayurasana (Peacock posture)

1. Bend the legs backwards to come to Vajrasana position. Kneel down on the floor, keeping the knees apart. Keeping the elbow joints close to each other, place the palms on the ground in between the knees, fingers pointing inwards towards the feet.

2. Bend at the elbow joints, support the body at the 'Nadhi' (navel) and place the head down touching the ground.

3. Stretch the feet back, toes on the ground.

4. Keeping elbow joints as fulcrum, move forward to raise and balance the body parallel to the ground. Look forward, Fore0arms are slightly inclined to the front. Return to Sthiti.

BENEFITS: Beneficial for all stomach disorders. Tones up abdomen, strengthens the forearms, wrists and elbows. Prevents accumulation of gas. Vitalizes the endocrine in the abdomen.

Vajrasana (The Ankle posture)

Supta-Vajrasana (The Supine Vajrasana)

1. Slowly bend the right leg, and keep the heel tight under the buttock.

2. Bring the left leg under the left buttock. Keep the knees close to each to each other, spine erect, the head, shoulders and buttocks in a vertical line. Rest the palms on the upper part of the thighs or covering the knees. Close the eyes and meditate.

3. Recline slowly backwards taking the body weight on the right elbow first and then the left.

4. Lie flat on the back. Keep the hands crossed above the head. Keep the knees close together, touching the ground.
   *Return to Sthiti.

BENEFITS: Activates and tones up the large group of nerves which arise in the lower lumbar region and pass through the buttocks down the back of the thighs. Good for mobilizing hips, ankles and lower back.

Sasankasana (Moon Posture)

1. Slowly bend the right leg, and keep the heel tight under the buttock.

2. Bring the left leg under the left buttock. Keep the knees close to each to each other, spine erect, the head, shoulders and buttocks in a vertical line. Rest the palms on the upper part of the thighs or covering the knees. Close the eyes and meditate.

3. Catch the right hand with the left behind the back.

   Bend forwards from the waist; rest the forehead on the ground in front of the knees.
     
   *Come up through 5 to 8.

BENEFITS: This vitalizes the organs in the abdomen and pelvis and tones up the nervous system especially the lumbosacral nerves. Help in cases of seminal weakness. This can be performed more easily than Yogamudra (5, 3, 4) with the same benefits.

Pascimatanasana (Posterior stretching)

*Sthiti;

1. Raise both hands till they come to a straight line parallel to the ground.

2. Raise the hands to vertical position, arms touching the ears, palms facing front. Stretch up the whole body from Coccyx. Inhale.

3. Bend the trunk forward relaxing with continuos exhalation. Body and hand parallel to the ground.

4. From hooks of the index fingers and catch hold of the big toes. Bend the back further forward from the lumbosacral region so that the trunk is stretched along the thighs and face rests on the knees. Bend the hands at the elbows and relax the abdominal muscles. Do not allow the knees to bend. Maintain for about 2 minutes. Normal breathing. Slowly raise the trunk with inhalation.
   *Come back to Sthiti through 5 to 8.                  
   
   BENEFITS: Pascimatanasana stimulates the nerves of the spinal column through extreme flexion of spine. Stimulates the gastric fire. Fat in the abdomen is reduced. Other abdominal organs like liver, pancreas and intestines are also rendered active. Helps to remove constipation.
   It can be made use of for rousing spiritual forces, normally lying dormant at the base of the spine.

Ustrasana (Camel posture)

  
*Come to Sthiti position

BENEFITS: Makes the spine flexible. Increases blood-flow to the brain. Good for back problems.

Padmasana (Lotus posture)

  
This is the famous meditative posture. The erect spine and the symmetrical posture help in bringing stability to mind.

*Start with Sthiti.

1. Bend the right led in the knee-joint, folding it upon itself, place the foot at the left groin. In the same way, place the left foot at the right groin; both soles are turned upwards. Heels almost meeting in front of the pelvic bones.
2. Sit erect. Hands on the thighs with bent elbows. Meditate for a while and return to Sthiti.      

BENEFITS: This meditative posture is the most popular one. Keeps the awareness, makes a comfortable posture so that one can sit for a long time. Reduces the fat around the thighs.

Vakrasana (Twist posture)

*Start with Sthiti.

1. Bend the right leg at the knees and place it by the side of the left knee of the extended leg.

2. Straighten and twist the waist towards the right side and take the left hand round the right knee and catch hold of the right big toe. Take the right hand behind, keep the palm on the ground in such a way that the trunk is kept erect, with a proper twist. Breathe normally. After maintaining for about a minute return to Sthiti through 3.
   
   *Repeat the same on the other side.
          

BENEFITS: Lateral twist obtained in this asana has the same benefits as Ardha Matsyendrasana (3,3,16)

Ardha Matsyendrasana (The Half-Twist posture)

*Start with Sthiti.
*This is named after a great Yogi, Matsyendra.

1. Bend the right leg at the knee and place the heel tight against the perineum.
2. Keep the foot of the left leg by the side of the right thigh near the knee.
3. Bring the right hand round the outer side of the left knee passing between the chest and the knee and catch hold of the left big toe. The right shoulder blade rests on the outer side of the left knee.

4. Now take the left hand round the back and try to catch the right thigh. Look back over the left shoulder, (The erect knee acts as a fulcrum for getting maximum twist of the spine). Keep the trunk vertical. Do not sit on the heels. Maintain for sometimes.
   *Come back to Sthiti through 5 to 8.
   *Repeat the same, on the other side.        
   
   BENEFITS: This lateral twist makes the spine elastic. All the spinal nerves are toned up. Helps to cure constipation and dyspepsia. A useful posture for diabetes and kidney troubles. Abdominal girth is reduced.