PRACTICAL

1.Lie on your back on the floor
2.Slowly raise the legs. Stay in this position for 20 seconds

BENEFITS

1.It helps in reducng abdominal muscles & the waistline muscles
2.It reduces gas trouble

PRACTICAL

1.Lift your arms and legs up at the same time
2.The whole body should lift up like a "U" boat

BENEFITS

1.The muscles in the belly will be reduced
2.Ideal for women who wish to reduce the waist lne after child birth

PRACTICAL

1.Fold your legs over your stomach and lift it high up.
2.With the help of your hands support the buttocks and the chestas you lift them

BENEFITS

1.Vipareetha karani offers 80% of the benefits of sarvangasana
2.Overall health of the body is improved by this asana

PRACTICAL

1.First hold the vipareetha karani position. Then press both hands up so that your chest touches the chin
2.Hold the position for 2 minutes

BENEFITS

1.It helps in activating the endocrine organs or ductless glands
2.The thyroid and para thyroid glands are stimulated and releases the harmones and helps in probes faceting.
3.It regulates the menstrual cycle.

PRACTICAL

1.From sarvangasana come back to the position of vipareetha karani
2.Swing both legs over the head slowly and try to touch floor. Hold position for 20 seconds

BENEFITS

1.The abdominal organs are regenerated
2.The spinal get extra supply of blood and the spinal nerves toned
3.It increases the flexibility of shoulders and elbows

PRACTICAL

1.Lie on your back in padmasana land your hands under your lower back. Raise your chest, ahnd and head back
2.Hold your leg toes with your hands and breath deeply.
3.Stay in position for 5 to 15 seconds.

BENEFITS

1.The chest become fully seperated and the breath becomes fuller.
2.Constibation, asthma, cough, cold in the chest will an recede.

PRACTICAL

1.Bend backwards touch the floor with both hands from standing position
2.Then inhale and raise the body leg pressing the floor
3.Hold for 15 seconds.

BENEFITS

1.It strengthens the spinal cord and activates spinal nerves.
2.It makes whole body activate and one can feel young and refreshed.

PRACTICAL

1.Lie on your chest with plam down.
2.Applying minimum pressure on your hands. Raise your head high and bend back.
3.Hold for 15 seconds.

BENEFITS

1.It tones the spinal region and helps in releiving the back pain
2.The chest is fully expanded and it increase the lung capacity.

PRACTICAL

1.Lie on your chest. Keep your face low down on the mat.
2.Palm face downwards and touch under the abdomen.
3.Hold for 5 to 10 seconds.

BENEFITS

1.Releives the gastric trouble
2.Releives the back pain.
3.Prevents constipation.

PRACTICAL

1.Lie on your chest holding your ankles tightly
2.Exhale then hold your ankles with your hands and lift them up
3.Hold the position 5 to 15 seconds

BENEFITS

1.The spinal muscles and nerves are fully toned
2.Tones the abdominal organs and reduces abdominal muscles.

PRACTICAL

1.Cross your legs on the left and right thighs
2.Both knee joints should look the floor.
3.Both heels should touch the abdomen both hands should lie in cin mudra

BENEFITS

1.It strengthens the stomach
2.Is very good position for meditation.

PRACTICAL

1.Sitting in padmasana hold your palms together comfortably behind the back or touch elbows with opposite hands.
2.Bend your body and try to touch the floor by head.
3.Hold the position for 20 seconds.

BENEFITS

1.Expands the chest, and more benefit to the abdominal organ.
2.Increase the digestive power and releives constipation.

PRACTICAL

1.Sit in padmasana and lift your body with your hands.
2.Hold the position 15 seconds

BENEFITS

1.The body get strong and welltoned.
2.Asthma patients find that their chest expands better and get cured.

PRACTICAL

1.With your right hand hold the right foot as you behind
2.Repeat the same with left leg arm should be stretched together. Stay in this position 5 to 15 seconds.

BENEFITS

1.More blood rushes to the sides of the stomach
2.The middle part of the body strengthened. Stomach pain will be cured.

PRACTICAL

1.Keep both legs together.
2.Hands forward and hold your feet with your hands
3.Stay in this position for 10 seconds

BENEFITS

1.It tones the spinal cord and spinal nerves.
2.The abdominal organs are gently massaged by performing this asana.
3.It makes the mind peace and releives the head cure.

PRACTICAL

1.Hold your legs under your buttocks and sit on the soles of your feet.
2.Hold your hand on your thighs
3.Hold the position for two minutes

BENEFITS

1.Strenthens the mind like a diamond.
2.Ideal pose for meditation.

PRACTICAL

1.Raise your buttocks from the seated position and bend your head back and hold your ankles with your hands.
2.Hold the position 20 seconds.

BENEFITS

1.People with dropping shoulders and hunched necks will be benefited by this asana.

PRACTICAL

1.Sit in vajrsana. Hold your hands behind your back and bend your back and bend forward with your head touching the floor.
2.Hold it to a count of 20 seconds

BENEFITS

1.Good asanam for gastric disorders.
2.The waistline reduces and this spine is straightened.
3.For women menstrual disorder will go away.

PRACTICAL

1.Bend your right knee and swing it over the left thigh. Feet down and knee up.
2.Hold in the position for 20 seconds.

BENEFITS

1.It release the bodyache and pain in the hips
2.It helps to reduce the abdominal muscles.
3.The shoulder movements become free.

PRACTICAL

1.Keep top of the head on the floor with your palms slightly away from the back of your head.
2.Raise your buttocks slowly pull your legs closer to the face and stand in posture "U".
3.Hold this position 1 to 2 minutes.

BENEFITS

1.80% of the benefits of sirasasana can be acheived by this pose.
2.It improves the health, strength memory power eyesight and generalhealth of the body.

PRACTICAL

1.Bend over in artha sirasasana. Hold your breath lightly and lift your legs high.
2.Stay in this position for 5 minutes.

BENEFITS

1.It tones the nervous system and sense organs.
2.Abdominal and brain cells strengthened.
3.It improves the total health of the body.

PRACTICAL

1.Stand on the right leg bend the left leg and place and the left heel against the right thigh.
2.Stay on this position for 1 minute.

BENEFITS

1.It tones the leg muscles.
2.It improves concentration power.

PRACTICAL

1.Stand with legs apart, place your hands well below your lower back and bend as far back as possible.
2.Hold the position for 15 seconds.

BENEFITS

1.The body becomes active and youthful.
2.Spinal cord is strengthened and nerves are refreshed.
3.It corrects the hunch back.

PRACTICAL

1.Exhale, relax the body, raise arms, bend forward and hold your leg toe with your fingers.
2.Hold this position for 15 seconds.

BENEFITS

1.It releives the stomach pain during menstrual period.
2.It soothens the brain cells if any depression is felt in the mind. Mind feels the calmness and peace.
3.Releives headache.

PRACTICAL

1.Sit on your heels with your knees front side.
2.Tighten your stomach muscles inhale and place your naval on your elbows resting the weight on elbows, slowly rise the body from the ground.
3.Hold position for 15 seconds.

BENEFITS

1.It maintains the balacned state of vada pitha and kaba in the body.
2.The digestive organs function properly.
3.Very good asana for reducing diabetics.

PRACTICAL

1.Keep the legs 2 feet apart and raise both hands side ways upto shoulder level.
2.Exhale lower your right hand to touch the leg toe on the right foot.
3.Turns your head upwards and focus your eyes on the left thumb.

BENEFITS

1.Tones up the leg muscles. Removes stiffness in the legs and hips.
2.Releives back ache and back sprains.
3.Strengthens the ankle joint.

PRACTICAL

1.Stand errect and keep the legs 2 feet apart.
2.Bend the body rightside with arms straight and without scrunchin the body forward.
3.Hold the position 20 seconds and bend to the left.

BENEFITS

1.The hips get stronger.
2.It is specially beneficial for women to reduce the waist muscles and hip muscles.

PRACTICAL

1.In lying position fold both legs, bend knees over stomach with hands and raise head.

BENEFITS

1.Prevents body from getting stiff with age and brings releif to those who are chronically ill, over weight or weak in body.
2.It also stabilize the blood pressure.

PRACTICAL

1.In seated position inhake sharper. Then raise te abdomen upwards.

BENEFITS

1.It increase the lungs capacity
2.It gives attractive shape to the body.

PRACTICAL

1.Lie on your back back with legs.
2.Hold the position 3 to 5 minutes. Relaxed body alert mind.

BENEFITS

1.It helps in refreshing the body and claiming the mind between asanas.
2.It controls the nervous system and improve the concentration.

PRACTICAL

1.Keep the legs one foot apart.
2.Exhale completely, tuck in your stomach. Press the hands on the thighs and force your intestine up.
3.Hold for 5 seconds.

BENEFITS

1.Stregthens the inner organs of the abdomen.
2.Increases digestive power, reduces extra fat and helps to maintain a youthful look.

PRACTICAL

1.Slowly perform the uttiana with your stomach.
2.Then bend tightly all the loose stomach muscles in nauli. Hold the position 5 seconds.

BENEFITS

1.Releives the body of germs.
2.Increase the appetite and prevents the acidity.

Taking of natural food prevents accumulation of toxins in the body, Refreshes the liver, Spleen, Galbladder by reducing the number of calories required for digesting the food eaten, So, everybody has to take natural food at least one time in a day and reduce the toxin accumulations in the body.

When toxins accumulate in the body, body gets tired. At the initial stages pain is experienced. Headache, cold sleelplessness, worries, gastric troubles, constipation will follow and tend to paralytic attacks in the body. Doing Kiriya Exercises periodically remove toxins from the body and make the body fresh always.

So all are advised to change their modern food habits to natural food habit.