Chakrasana

Starting position—Lie flat on the back.

1. Raise knees keeping 45 cms. distance in the feet. Put them near each buttock. Put palms on ground near each ear, fingers pointing towards shoulders.

2. Lift head and back straightening hands and keeping eyes on hands (move hands and feet closer). Final position.

3. Move head and the back to the ground.

4. Get to the original position.

Benefits—Develops and strengthens muscles and glands of spinal column. Lumbar, abdomen, chest, throar hands and legs. Corrects ailments of live. Helps in proper movement of bowels.