Pawan Muktasana
• Lie down in supine position, legs fully stretched and hands by sides.
• Lift the legs a little off the ground and give them a twist towards right side “from the hips, while inhaling.
• Bring them back in straight line with the body, while exhaling.
• While inhaling fold the legs from knees and bring them towards head and trunk.
• Encircle both the knees by hands, lift the head and neck off the ground and place the nose between the knees, while inhaling.
• Hold the position for 10-15 seconds.
• Exhale and bring back the head and neck on the ground.
• Release the hands and stretch the legs and bring both of them on the ground.
• Repeat the process on the left side also.
• Do this exercise 2-3 times.
Halasana
• Lie down on the floor in a supine position with the arms at the sides and feet together.
• Breathe in and lift both the legs together in a vertical position.
• Breathe out and bend the trunk upward and carry the legs over the head, lower them till both the toes touch the floor at the back.
• Do not take the help of arms at all and always keep the legs straight and the knees stiff.
• Keep the arms flat on the floor, hands locked together.
• Maintain the posture as long as you can comfortably.
• Slowly return to the floor, rolling the body down fiom the shoulders, down the mid-back and finally the lower back till you are once again lying with back supine on the floor.
• The head must be firm on the floor while coming back to the basal position.
Matsyasana
• Assume a sitting” position with the legs folded in the lotus pose.
• Arch and bend back, supporting the body on both the elbows and let the crown of head touch the ground; also arch the chest as high as possible.
• Hold the toes and rest the elbows on the floor.
• In the advanced form of Matsyasana the body rests on the firm base formed by the folded legs and on the head, without any support of elbows.
• Breathe deeply and stay in this position for as long as possible.
• Then release the neck and let the head rest on the floor; straighten legs; relax the hands and elbows; and relax finally.