Meaning: This asana is dedicated to saint Bharadwaja
Procedure:
Sit on the floor with straight vision, legs in front and hands beside the body. Inhaling, fold the left leg outwards. Exhaling, fold the right leg and keep the foot on the upper root of left thigh. Now inhale, and exhaling, keep the left palm on the outer side of the right knee. Bring the right hand from the back and hold the right toe. Look back from the right side. Brethe normally a few times in same position. While inhaling, release the …

Meaning: Mayura – peacock
                  The  final pose resembles the peacock
Procedure:
Sit in vajrasana. Move your thighs a little apart and place both the palms between the thighs so that fingers are closely kept. Bend forward , bend the elbows and keep the forearms together. Now, rest the diaphragm on the elbows and the  chest on the back of the upper arms. Stretch the legs, one by one. Inhaling, raise the legs from the ground and stretch the trunk and head forward. Body weight should be on the wrists and hands. Keep …

Meaning: Sirsa – head
              The final posture is to stand on the head

Procedure:
Kneel down and rest the forearms on the floor, so that the distance between the elbows should be  equal to that of shoulders. Interlock the fingers completely so that palms form a cup. Place the palms on the ground. Rest the crown of the head on the floor so that the back of the head touches the palms and move the knees towards the head. Inhaling, raise the knees from the flooe by moving the toes closer to …

Meaning: Karna – ear ; Pida – pain
                  In this asana , pressure is applied to the ears
Procedure:
Lie down on the back with joined legs and hands on the either side of the body. Inhaling, raise the body from the trunk region, supporting it by hands, and keep the elbows on the ground. While exhaling, lower the joined legs towards the head and keep the feet on the ground above the head. Clasp the hands behind the back. Inhale, and as you exhale, bend the knees, rest the right knee …

Meaning: Pinda – embryo
                 Being in sarvangasana, the legs are crossed to form padmasana and they are brought down, till they rest on the head.

Procedure:
Lie down on the stomach with joined legs and hands on the either side of the body. Inhaling, rais ethe body from the trunk region to form sarvangasana, supported by hands. While you exhale, fold the right leg and keep the right foot on left thigh. Inhale and while exhaling, fold the left leg and keep the left foot on the right thigh. Inhale again and …

Meaning: Urdhwa – above ; Padma – lotus
                  Being in sarvangasana, the legs are folded to form padmasana
Procedure:
Lie flat on the back with hands on either side of the body. Inhaling, raise the trunk from the ground supported by the hands. While exhaling, fold the right leg and keep the right foot on the left thigh. Now inhale, and exhaling, fold the left leg and keep the left foot on the right thigh. Close the eyes. Take a few normal breaths. Inhaling, release the left leg and exhale. Again inhaling, …

Meaning: kukkuta – cock
                  The final pose resebles a cock
Procedure:
Sit on the ground with stretched legs and palms on either side of the body. Inhale and while exhaling, fold the right leg and keep the right foot on the left thigh. Again inhale and as you exhale, fold the left leg and keep the left foot on the right thigh. Inhale again and exhaling, insert the hands between the thighs and calves, and keep the palms on the ground. Inhaling, raise the body from the ground, balancing on palms. Look …

Meaning: Bhuja – arm ; Pida – pain
                 In the final posture, the body is balanced on the hands by resting the back of knees on the shoulder
Procedure:
Stand erect with joined legs and hands on the either side of the body. Keep the vision straight and be in the surya namaskar posture ( step 4 ). Inhaling, jump forward and get the legs outside of the palms. Back of the thighs should rest on the back of the upper arms between the shoulder and the elbow. Balance the whole body …

Meaning: Kapota – pigeon
                 In this asana, the chest expands and puffs out like that of a pigeon
Procedure:
Sit in vajrasana with vision in front. Inhaling, kneel down. While exhaling, bend forward and keep the elbows and crown of the head on the soles of the feet. Palms should be on the knee. Breathe for a few times in same position. Then, inhaling, come up to kneel down position and as you exhale, come back to vajrasana.
Benefits:

It tones up the entire spinal region as the blood is made to circulate well …

Meaning: Dhanu – bow
             The hands are used like a bow string and posture resembles a bent bow.
Procedure:
Lie down on the stomach with hands below the face. Inhale and while exhaling, bend the legs at knee and hold the ankles with respective hands. Inhaling, pull the legs up by stretching the arms and raise the head. Exhale, roll over to the right side and stretch the legs and chest. Breathe normally a few times in the same position. Inhaling, come back to the original position. Repeat the process on your …