Instructions:

• lie flat on the stomach with the chin resting on the floor, the legs straight, feet together, and the soles of the feet uppermost
• place the palms next to your ears
• inhale, slide the chest forward and raise first the head, the shoulders, then, straightening the elbows, arch the back
• this will lower the hips and the buttocks to the floor
• bend the head to the back and look upward
• hold the pose for 5 breaths
• exhale, slowly bend the elbows, lower the chest and chin on the floor

Precautions:

• People suffering from peptic ulcer, hernia, intestinal tuberculosis or hyperthyroidism should not practice this asana without consulting it with a doctor

Benefits:

• removing backache, keeping the spine flexible
• alleviating constipation and is beneficial for all abdominal organs, especially the liver and kidneys
• strengthening the spine, chest, abdomen, shoulders
• firming the buttocks
• opening heart and lungs

Instructions:

• lie flat on the stomach with the chin resting on the floor, the legs straight, feet together, and the soles of the feet uppermost
• place the palms next to your chest
• inhale, slide the chest forward and raise first the head, the shoulders, then, straightening the elbows, arch the back
• this will lower the thighs to the floor
• bend the head to the back and look upward
• hold the pose for 5 breaths
• exhale, slowly bend the elbows, lower the thighs, chest and chin on the floor

Precautions:

• People suffering from peptic ulcer, hernia, intestinal tuberculosis or hyperthyroidism should not practice this asana without consulting it with a doctor

Benefits:

• removing backache, keeping the spine flexible
• alleviating constipation and is beneficial for all abdominal organs, especially the liver and kidneys
• strengthening the spine, chest, abdomen, shoulders
• firming the buttocks
• opening heart and lungs

Instructions:

• lie flat on the stomach with the chin resting on the floor, the legs straight, feet together, and the soles of the feet uppermost
• place the palms next to your waist
• inhale, slide the chest forward and raise first the head, the shoulders, then, straightening the elbows, arch the back
• this will raise your hips and buttocks off the floor
• weight of the body will be shifted to your arms
• bend the head to the back and look upward
• hold the pose for 5 breaths
• exhale, slowly bend the elbows, lower the thighs, chest and chin on the floor

Precautions:

• People suffering from peptic ulcer, hernia, intestinal tuberculosis or hyperthyroidism should not practice this asana without consulting it with a doctor

Benefits:

• removing backache, keeping the spine flexible
• alleviating constipation and is beneficial for all abdominal organs, especially the liver and kidneys
• strengthening the spine, chest, abdomen, shoulders
• firming the buttocks
• opening heart and lungs

Instructions:

• lie flat on the stomach with the the legs and feet together and the soles of the feet uppermost
• place the arms in front of your body, with the palms facing downward
• inhale, using the back muscles raise your straight hands as high as possible without straining (option: raise only one hand and than change the sides)
• keep the soles on the floor, donʼt raise it up
• hold the pose for 5 breaths
• exhale, slowly lower the legs and hands to the floor
• return to the starting position and relax the body with the head turned to the side

Precautions:

• People with weak heart, coronary thrombosis, serious back problems, high blood pressure, peptic ulcer, hernia, intestinal tuberculosis and other such conditions should not practice this pose

Benefits:

• toning and balancing the functioning of the liver, stomach, bowels, and other abdominal organs
• tightening the muscles of the buttocks
• strengthening the lower and upper back

Instructions:

• lie flat on the stomach with the the legs and feet together and the soles of the feet uppermost
• place the arms in front of your body, with the palms facing downward
• inhale, using the back muscles raise your both legs and both hands as high as possible without straining, keeping hands and knees straight, legs together
• do not tilt or twist the pelvis
• hold the pose for 5 breaths
• exhale, slowly lower the legs and hands to the floor
• return to the starting position and relax the body with the head turned to the side

Precautions:

• People with weak heart, coronary thrombosis, serious back problems, high blood pressure, peptic ulcer, hernia, intestinal tuberculosis and other such conditions should not practice this pose

Benefits:

• toning and balancing the functioning of the liver, stomach, bowels, and other abdominal organs
• tightening the muscles of the buttocks
• strengthening the lower and upper back

Instructions:

• lie flat on the stomach with the legs straight, hands beside the thighs and chin on the floor
• inhale, using the back muscles raise the left leg as high as possible, keeping the other leg straight on the floor
• do not tilt or twist the pelvis, donʼt raise the chin up
• hold the pose for 5 breaths
• exhale, slowly lower the left leg to the floor
• repeat it on the other side

Precautions:

• People with weak heart, coronary thrombosis, serious back or neck problems, high blood pressure, peptic ulcer, hernia, intestinal tuberculosis and other such conditions should not practice this pose

Benefits:

• toning and balancing the functioning of the liver, stomach, bowels, and other abdominal organs
• tightening the muscles of the buttocks
• strengthening the lower back
• improving posture
• relieving stress

Instructions:

• lie flat on the stomach with the legs straight and chin on the floor
• bring the palms under your thighs
• inhale, using the back muscles raise your both legs as high as possible, keeping the knees straight
• do not tilt or twist the pelvis, donʼt raise the chin up
• hold the pose for 5 breaths
• exhale, slowly lower the legs to the floor
• return to the starting position and relax the body with the head turned to the side

Precautions:

• People with weak heart, coronary thrombosis, serious back or neck problems, high blood pressure, peptic ulcer, hernia, intestinal tuberculosis and other such conditions should not practice this pose

Benefits:

• toning and balancing the functioning of the liver, stomach, bowels, and other abdominal organs
• tightening the muscles of the buttocks
• strengthening the lower back
• improving posture
• relieving stress

Instructions:

• lie flat on the stomach with the legs 1 foot apart and chin on the floor, bend the knees, grab hold of your ankles and bring the heels close to the buttocks
• inhale, tense the leg muscles and push the feet away from the body
• arch the back, lifting the thighs, chest and head together, keep the arms straight
• in the final position the abdomen supports the entire body on the floor
• hold the pose for 5 breaths
• exhale, slowly release the pose, relax the leg muscles, lower the legs, chest and chin to the starting position

Precautions:

• People with weak heart, high blood pressure, hernia, colitis, peptic or duodenal ulcers shouldnʼt practice this pose. It shouldnʼt be practiced until at least 3-4 hours after a meal and before sleep as it stimulates the adrenal glands and the sympathetic nervous system.

Benefits:

• this is the best yoga pose to burn belly fat
• toning and stretching the entire front of the body, ankles, abdomen, thighs, chest and throat, spine
• improving the functioning of the digestive organs
• strengthening leg muscles, especially thighs

In!ructions:

• lie down flat on the stomach
• spread your legs slightly with your feet pointing outwards
• bring your hands to the front of your body and fold your arms
• tilt your head to the side and lie down in this pose to relax your back

Precautions:

• People with back conditions such as exaggerated lumbar curve, should not practice this posture if any pain is experienced

Benefits:

• itʼs very effective for people suffering from slipped disc, sciatica and certain types of lower back pain
• remaining in this asana for extended periods of time encourages the vertebral column to resume itʼs normal shape and releases compression of the spinal nerves