Exercise -22: Nauka sanchalana

1. Assume a sitting position with legs outstretched in front.
2. Keeping the legs together, move your arms and upper body in the boat rowing motion.
3. Make circular motions, bending the body forward and backward as much as possible.
4. Repeat 10 times.
5. Repeat the same asana in the opposite direction for 10 times.

Exercise-23: Chakki chalana

1. Stay in the sitting position with legs out stretched in front.
2. Make horizontal circular movements with the arms- keeping them straight and fingers interlocked.
3. Move the body only from the waist.
4. Repeat 10 times each in clockwise and anti-clockwise direction.

Exercise-24: Pulling the rope

1. Assume sitting position.
2. Raise the arms alternatively up and down as though pulling a rope

1. This asana is helpful for strengthening and loosening the arm and shoulder muscles.

1. Helps in developing a firm bust in ladies.

Exercise-25: Chopping wood

1. Assume a sitting position with feet flat on the floor and knees fully bent and separated.
2. Clasp the hands over the head with arms straight.
3. Make chopping motions as if using an axe to chop wood.
4. Inhale while raising the arms above the head.
5. Exhale while bringing both arms dow.
6. Repeat 10-20 times.
7. Initially if squatting is difficult perform the asana from a standing position.

Exercise-26:  Namaskara

1. Assume a sitting position with feet flat on the floor and knees fully bent and wide apart.
2. Place the hands together in a gesture of prayer.
3. Press elbows against the inner sides of the knees.
4. Inhale, lift the head and push knees out as far as possible using elbows to exert pressure.
5. Maintain this position for sometime.
6. Exhale; straighten the arms so that they point horizontally forward.
7. Return to starting position.
8. Repeat 10 times.

Exercise-27: Vayu nishkashna

1. Assume a squatting pose.
2. Place the fingers under the feet from the inside so that palms are under the arches of the feet- with the elbows pressing against the inner sides of the knees.
3. Exhale, bring the head downward and straighten the legs.
4. Maintain the position for sometime.
5. Return to starting position.
6. Repeat 10 times.

1. Helps to release gas from the digestive system.
2. Good for the nerves in the legs, thighs, knees, shoulders and arms.

Exercise-28: Udarakarshan asana

1. Assume a squatting pose with hands on the knees.
2. Bend left knee to the ground while turning the trunk to the right- as much as possible.
3. Keep the hands on the knees and look over the right shoulder.
4. Return to starting position.
5. Repeat same procedure while turning the body in the opposite direction.
6. Twist the body 10 times in each direction.

1. Very useful for people suffering from abdominal ailments because of its compressing and stretching action on the digestive organs and muscles.

1. Relieves constipation.