This asan is simple form of Ardha-MatsyendrasanThose who are unable to perform Ardha-matsyendrasan should practise this asan.
TECHNIQUE:

1. Sit erect stretching yoyr legs in front together. Hands by the side, palms resting on the ground, fingers together pointing forward.
2. Slowly fold your one leg (i.e. left leg) at the knee and place the sole on the ground near the knee of the right leg. The knee of left leg should make 90 deg angle towards the sky.
3. taking the left hand towards back place the palm on the groundat the distance of 9 inches straight from the spine. Fingers together pointing backwards. Then place the right hand towards the other side of left knee. If legs are stretched towards east then fingers of hand will point towards north.
4. Now twist your head towards backside and try to look at the back side.
5. While returning to the original position first bring your head to the original position.
6. Now take the right hand to its original position and then bring the left hand from back and place it by the side of the body
7. Now slowly stretch your folded leg and sit erect in your original position.
8. In the same way practise it from the other leg. This makes one round of vakrasan.

REMEMBER:

1. This asan is simple, but those who are having a big belly may feel it difficult to place the hand to the other side of the knee, they are suggested to place the hand on the knee or wherever it is, if it is not possible to place it on the ground.

BENIFITS AND LIMITATIONS:

1. This removes constipation, flatulence, liver weakness and nervous weaknes.
2. Reduce the rigidity of the spine.
3. This is also useful for the Kidney and other stomach diseasas.
4. Everybody can practice this asan.
   

NAUKASAN

Naukasan is a traditional posture. Its refference in not found in old yoga-Text but traditional is old. In the final position of this asan, the body resembles the formof boat, hence, it is naukasan.
TECHNIQUE:

1. Take supine position with legs together, hands together by the side of the body, palm resting on the ground.


2. Slowly raise your legs together, simultaneously, raise the head and trunk also, stop at the angle of 45 Deg. angle.


3. While returning to the original position first place your trunk on the ground.


4. Now slowly bring your legs and hands lie on the ground as in the first position.

REMEMBER:

• Do not bend legs at the knee.


• Release the asan before youfeel pain in abdominal muscle.

BENIFITS AND LIMITATION:

• This asan is very useful in diabities and Dyspepsia.


• Those suffering from hypertension, heart disease and lumbre spondilitis should not practice it.

SUPTA-VAJRASAN

TECHNIQUE:

1. Sit in Vajrasan.
2. Slowly take the help of right elbow, then left elbow and place them on the ground towards backside.
3. Slowly straighten your hands and completely lie on your back.
4. Shoulders should rest on the ground. Beginners may keep their hands on the respective thighs.
5. After practising this position well, making the shape of the scissor with both hands bring them under shoulders. Right hand will remain under left shoulder and left under right, head in the middle of them.
6. While returning to the original position, first take out your hands and place it by side of your body.
7. Now with the help of elbow sit as in the first position.

REMEMBER:

• While lying on your back, control your weight. Do not jerk other wise you may get muscle pull.
• Those who can not perform simple Vajrasan should not try to perform this.
• Beginners may keep their knees apart if they find difficult to keep them together.

BENIFITS ANS LIMITATIONS:

• This strengthens the abdominal muscle.
• This is useful in high blood pressure.
• It is good remedy for constipation.
• Those sufferig from gases and pain in hip should not practise it.