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Ekapadaviparitamastakasparashasana (Soles-on-head posture)
 Sit with legs stretched out in front of you. Bend the right leg and place the ankle under the perineum. Stretch the left leg behind and bend at the knee. Raise both the hands over the head and take them back so as to hold the toes of the left foot. Turn the head backward and place the sole of the left foot on the head. Hold the posture so long as comfortable.
Repeat on the other side.
Those who have had fracture of bones either in hand or leg are advised not to attempt this posture since they are likely to suffer fracture again in the same place.
Benefits : - This posture stretches umbilicus and therefore, the glands around it are well exercised. The disorders of the digestive juices, bile and semen are cured.
 Baka-uddiyanasana ( Flying-heron Posture)
Stand with the feet placed together. Raise the right leg and put it on the neck. Stretch the arms to the sides, standing on one leg. Inhale and retain the breath in. Try to keep the head up and the gaze in front. Repeat the posture on the other leg also.
Benefits: It is a very useful posture for strengthening the neck and chest. Keeps in check the excess of wind and phlegm.
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