Konasana

Technique :-

1. Stand erect with legs together, hands by the side of the thighs.
   
   
2. Make two or two and half feet distance between two legs and raise both the hands towards each side, so to make a parallel line with shoulder.
   
   
3. Now bending lateral towards right side, slowly bring your right hand downward and bring left hand towards sky.
   
   
4. Slowly bring your right hand upto the right ankle.
   
   
5. Now slowly return to the original position. Stand erect and keep the hands parallel to the shoulderline. Distance between legs will also continue.
   
   
6. The same should be repeated from the left side by bringing your left hand towards left ankle. This makes one round of Konasana.

Remember :-

1. Do not jump to make distance between two legs.
   
   
2. If it is difficult to attain final position on very first day, increase the practice gradually.

Benefits and Limitations :-

1. Its practice makes the spine flexible.
   
   
2. This is advantageous in back pain (hip).
   
   
3. Those suffering from cervical and lumbar spondilitis and hypertension should not practise it.

Pascimottanasana

Stretching both the legs straight on the ground and holding with arms the two big toes one should stay (in this position) with" one's forehead placed on one's knee. This is called Pascimatanasana. (The meaning of Pascima is back and that of Tana is stretch).

Technique :-

1. Sit, stretching both the legs together in front, hands by the side, palms resting on the ground. Fingers should remain together pointing forward.
   
   
2. Loosen your back muscles and bend the body forward as far as it is possible.
   
   
3. Maintaining this pose loosen your hands and place them where they are comfortable. It would be better if they are put on the thighs.
   
   
4. Practise it daily and keep bending forward little more. Finally hold the big toes of the legs with forefingers of respective hands and place forehead on the knees.
   
   
5. After few seconds raise the head, release the big toes and come to the original position.

Remember :-

1. Your aim is to hold the toes by bending forward slowly and to place the forehead on the knees therefore do not make haste.
   
   
2. Do not force to reach the final position on very first day, if it is found difficult.
   
   
3. Know your limitations and accordingly increase bending forward daily.
   
   
4. Never fold the legs at the knees whether you can bend forward or not.

Benefits and Limitations :-

1. According to Swami Kuvalayanandaji it strengthens the abdominal muscles.
   
   
2. It removes constipation, dyspepsia and seminal weaknesses.
   
   
3. It removes the possibilities of sciatica.
   
   
4. According to Swami Kuvalayanandaji those suffering from chronic constipation should not practise it for more than three minutes daily.
   
   
5. Those suffering from ulcer in abdomen should not practise it.
   
   
6. Practising it for more than three minutes should resort to the practise of Uddiyana in the middle.

Vajrasana

Making the lower legs tight one should place both the feet on the either side of the anus. This is called Vajrasana which brings success to the yogis.

Note:- This can be considered a meditative posture. While practising it for meditative purposes, one should close his eyes at the final stage. Technique :-

1. Sit with legs extended together, hands by the side of the body, palm resting on the ground, fingers of the hands together pointing forward.
   
   
2. Fold the right leg at the knee and place the foot under the right buttock.Sole will remain inside.
   
   
3. Similarly folding the left foot, place it under the left buttock.
   
   
4. Hands resting on the respective thighs.
   
   
5. Sit erect, gaze in front close the eyes.
   
   
6. While returning to the original position,bend little towards right side take out your left leg and extend it.
   
   
7. Similarly extend your right leg and return to the original position.
8. 

Remember :-

1. While sitting on the bent feet, the heels should remain out and toes inside. Soles upward.
   
   
2. Do not sit on the heels.

Benefits and Limitations :-

1. This strengthens thigh muscles and calf muscles.
   
   
2. Persons suffering from piles should not practice it.