Adho Mukha Svanasana (down dog pose)

	Stages From urdhvamukha shwanasana : 1. Erect the toes, raise the waist and push the body backward to place the heels on the ground. 2. Bend the neck downward so that the top of the head can be placed on the ground.
	Benefits 1. Removes fatigue, exhaustion and energises the body. 2. Good for runners, brings lightness to the legs. 3. Pain and stiffness in heels can be removed. 4. Stiffness in the region of the shoulder blade is removed and any arthritis. 5. Brings good shape to the legs. 6. Brings ample blood supply to the brain cells and rejuvenates them. 7. Useful for the kidneys. 8. Low blood pressure. 9. Develop speed and lightness in the legs, heels and ankles. 10. Strengthen legs. 11. Abdominal muscles are drawn towards spine and strengthened. 12. Gives many of the benefits of Shirshasana. 13. Invigorates the brain by reliving fatigue. 14. Strengthen the muscles of arms. 15. Removes excess fats around the waist.
	Precautions Heart disease, high BP, vertebrae trouble, slipped disc, sacral infection, sciatica, ear trouble, weak eye capillaries, severe asthma, pituitary or thyroid trouble, thrombosis and vertigo.

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Tiryak Dhanurasana (diagonal bow pose)

	Stages 1. Bend the left leg in the knee and grab the ankle. 2. Stretch the left hand above the head. 3. Raise the left thigh and left hand, head, shoulder, chest above the ground. Practice after interchanging the positions of hands and legs.
	Benefits 1. As per dhanurasana.
	Precautions As per dhanurasana but the stretch in the knees is more so be careful if the knees are weak.

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Urdhva Mukha Shvanasana (upward dog pose)

	Stages 1. Take sufficient distance (30-40cms) between both the legs. 2. Place the hands (palms) beside the diaphragm and forehead on the ground. 3. Raise the head and shoulders upwards till the arms are straight at the elbows. Stretch the neck backwards. 4. Pressing the waist downwards try to raise the knees above the ground not more than 3 to 4 cms. Keep the buttocks contracted and the toes stretched.
	Benefits 1. Useful for stiff back, rejuvenates the spine. 2. Useful for sciatica, lumbago, back ache, slipped disc. 3. Chest is expanded, lungs get elasticity. 4. Heart gets ample space to function well. 5. Pelvic region is strengthened.
	Precautions As per cobra pose, avoid if there is pain in the knees, intestinal ulcer, hernia, surgery.

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Ardha Dhanurasana (half bow pose)

	Stages 1. Bend the left leg in the knee and grab the ankle with the left hand. 2. Stretch the right hand above the head. 3. Raise the left leg (thigh), right hand, shoulder, head and chest above the ground. Practice with other leg and hand.
	Benefits 1. Easy version of dhanurasana. Useful for an obese person.
	Precautions As per Dhanurasana

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Ardha Naukasana (half-boat Pose)

	Stages 1. Bend the left hand at the elbow and place it on the back and stretch the right hand above the head. 2. Raise the right hand, head, chest and right leg above the ground. 3. Release the asana in reverse way. Similarly practice with other hand and other leg.
	Benefits 1. Good for beginners having weak back. 2. Back muscles are toned up. 3. It stimulates the nerves, strong diagonal stretch in the body concentration.

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Tiryak Naukasana (diagonal boat pose)

	Stages 1. Bend the left hand at the elbow and place it on the back and stretch the right hand above the head. 2. The right hand, head, chest and left leg above the ground. 3. Release the asana in reverse way. Similarly practice with other hand and other leg.
	Benefits 1. Good for beginners having weak back. 2. Back muscles are toned up. 3. It stimulates the nerves, strong diagonal stretch in the body concentration.

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