Padmasan (Lotus Posture) : - 
Place your left foot on the right groin and the right foot on the left groin in such a way that the feet join below the navel, at the abdomen. The soles of the feet should be fixed on the thighs and should look like lotus leaves. Now, keep your back, neck and head in a straight line, keep the knees firmly on the ground and the gaze at the tip of the nose, Place the hands on the heels, making Brahmanjali. Sit calmly.

Brahmanjali:- Place the palm of your left hand on the palm of the right hand and keep them between the heels.

Benefits:- It cures a number of diseases and especially strengthens the nerves below the waist region and makes them flexible. It keeps breathing normal and helps in concentration by quieting the mind and sense organs. The straightening of the spinal cord helps the free movement of Prana in the Sushumna. This is the best posture for breathing exercises and meditation. 

Gomukhasana ( Cowface Posture): 
Place your left heel touching the right hip on the outside. After bending right leg, keep the right heel touching the left hip on the outside so that the left knee comes below the right. Make a finger-lock and place it on the upper knee. 

Benefits: - This posture strengthens the knees and feet. It is suitable for recitation and study.

Dhruvasana ( Dhruva Posture) :- 
Stand straight with feet placed together. Bend the right knee and put the right foot on the left groin with the sole facing upward. Bring the hands near the chest and join the palms.

Benefits: - This posture is useful for doing Jap of Onkar, Gayatri or Ishtra Manta on the banks of Ganges, Yamuna, Godawari, etc. In this posture, one does not feel lazy while doing Jap. (Recitation)

Vakasana (Heron Posture) 
Stand straight. Bend and place both the palms firmly on the ground. Bend the elbows slightly and then, bending the knees, rest them on the upper part of the arms. The feet should be in line with the elbows and below the hips. Now, balance the whole body on the palms. Breathing should be normal, Gradually increase the duration.

Benefits: - Muscles and nerves of the arms are strengthened. The chest becomes strong. 

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