Type II—1.

Without moving the feet and buttock move the back, hand slowly to as much distance as possible on the right hand side.

2. Move the back, head and hands slowly to the original position.

3. Move them to left hand side as much as possible.

4. Move them to the original position.

The above movements should be done 2-3 times each. If the space for doing poses is inadequate, feet, head and hands could be moved on the same side simultaneously.

Action 2.

Starting position—Lie face down, stretching hands above hand. Look up in between the two hands.

1. Without moving legs and buttocks, move trunk, hand and hands on the right hand side.

2. Come back to the original position.

3. Move as earlier to the left hand side.

4. Come back to the original position.

Do similarly the movements of legs without moving the trunk, head and hands.

Action 3.

Starting position—Stand erect, Keeping 22 cms. distance between two feet.

1. Move the left hand palm and place it on the right thigh and move the right hand palm and place it on the left thigh on the back side. Twist the waist to the right hand side.

2. Come to the original position.

3. Put the palms the other way round and Twist the waist to the left side.

4. Come to the original position.

5. Stretching fingers of both the hands, lift both the hands simultaneously sideways to the horizontal position in line with the shoulder.

6. Lift both the hands over the head and stretch them.

7. Press both the arms on the ears and bend on the right hand side.

8. Get to the original position.

9. Bend the body to the left side.

10. Get to the original position.

11. Bend backwards pushing abdomen to the front.

12. Get to the original position.

13. Move forwards and down pushing abdomen in till fingers of hands touch the ground.

14. Get to the original position.

15. Move back the hands simultaneously down to horizontal position in lien with the should .

16. Move the hands down to the thighs.

These actions may be practiced one to five times daily according to need.

Benefits—Shareer Sanchalan relaxes joints, muscles and nerves. Because of good blood circulation, the blood gets purified. Promotedbowel movements and makes body feel light. Reduces obesity and flatulence, improves height and waist-line.