Raise the heels coming up on the toes. Hold the position for few seconds. Lower the hands

and heels while breathing out. Stand straight, fold your left leg and place

the sole of your foot along with your inner thigh. Inhale and raise your arms up keeping

your palms together. Hold the position for about 10 seconds and exhaling lower your arms

and your leg back to the start position. Now repeat the same with the other side.

Stand erect with your feet apart. Raise the arms to shoulder level. Bend to the right

and place the right hand on the floor behind the right foot. keeping the two arms in line

with each other. Hold the posture for a few seconds. Look up. Go back to the starting

position and repeat on the other side. Stand straight with feet apart. Raise your

arms and place your hands in prayer position. Bend your knees deeply sinking down until

your hips are lower than the knees. Push up your elbows to your knees to open up your

hips and gently press the side of your knees to your elbows. Hold the position for as long

as 30 seconds t 1 minute. Release the pose either sitting back or pushing the back up

to standing. Lie on your back and bend the knees. Press

the ankles with your hands holding the breath raise your buttocks and arch your back upwards.

Raise your chest and navel as high as possible. Pushing your chest up towards the chin. Hold

the pose for as long as its comfortable. Exhaling lower your body and release the ankles. Practise

5 to 10 rounds. Sit upright with the legs wide apart. Inhale,

raise the arms over the head and forward the hips and move the hands forward between the

legs. If possible hold your big toes with index and middle fingers. Hold the pose for

10 to 60 seconds. exhaling raise your arms and go back to the starting position.

Come on to the floor on your hands and knees. Inhale while raising the head and repressing

the spine so that the back becomes concave. Exhale while lowering the head stretching

the spine upwards and pulling the buttocks. The hands should be in line with the knees,

the arms and thighs should be perpendicular to the floor. The knees may be slightly separated

so that they are well aligned under the hips. Repeat it 5 to 10 rounds.

Sit with the soles of your feet together keeping the heels as close to the body as possible.

Clutch the feet with both hands. Gently move the knees up and down. Repeat this movement

15 to 20 times. This asana helps to open up the hips and stimulates the reproductive system.