Sit on the floor with legs straight.

Bend the right leg at the knee, hold the right foot with the hands and place it at the root of the left thigh. so that the right heel is near the navel.

Now bend the left leg, and holding the left foot with the hands place it over the right at the root, the heel being near the navel. The soles of the feet should be turned up. This is the basic Padmasana pose.

For the beginners it would be hard to perform. There would be tremendous pain in the knee region. But the pain will subside by gradual practice and perseverance.

From the base to the neck he spine should remain straight. Arms should be stretched over the each knee and the forefinger and thump should remain touched in each hand. Another way of placing the arms is in the middle where the feet cross each other and one palm on the other.

Change the leg position by placing the left foot over the right thigh and the right foot over the left thigh. This leads to the development of the legs.

Effects: It is a sitting posture which relaxes your body and mind without making you sluggish.

Sit on Padmasana.

Interlock the fingers, and stretch the hands vertically up over the head. Keep the head forward with the chin on the breastbone.

Stretch arms up from latissimus dorsi ( near the flotting ribs at the back ) and the shoulder blades. The palm should face upwards.

Hold thepse for a minuiet for a minuite or two with deep and even breathing. Change the crossing of the legs and the interlock of the fingers and repeat te pose, keeping the back erect.

Effects : Relief to rheaumatic pains and stiffness of the shoulders. It helps free movement and develops the chest.

Sit on the floor, with the legs stretched straight in front.

Raise the seat, bend the right knee and place the right foot under he left buttock. Then bend the left knee and place the left foot under the right buttock. The left angle should be kept under the right one.

Sit on the heels with heels pointing back.

Bring the weight of the body on the thighs and knees. Stretch the trunk forward and keep the back erect.

Place the right palm on the right knee and the left palm on the left knee. Stretch the arms straight and keep them stiff. Spread the fingers and press them against the knees.

Open the jaws wide and stretch the tongue out towards the chin as far as you can.

Gaze at the center of the eyebrows or at the tip of the nose. Stay in the pose for about 30 seconds, breathing through the mouth.

Withdraw the tongue in to the mouth, lift the hands from the knees and straighten the legs. Then repeat the pose, first placing the left foot under the right buttock and then the right foot under the left buttock.

Stay for an equal lenghth of time on both sides.

Effects : Cures foul breath and cleanse the tongue.

Stand erect with feet together, the heels and big toes touching each other. Rest the heads of metatarsals on the floor and stretch all the toes flat on the floor.

Tighten the knees and pull the kneecaps up, contract the hips and pull up the muscles at the back of the thighs.

Keep the stomach in, chest forward, spine stretched up and the neck straight.

Do not bear the weight of the body either on the heels or the toes, but distribute it evenly on both of them.

Arms are stretched out over the head, taking the breath slowly, and then bring them down and place them by the side of the thighs by slowly giving out the breath. Repeat this for a certain number of times by carefully counting.

Effect: Acquires light in the body and agility in mind and learns to stand properly. Feels energetic and juvenile all the while.