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in toning up muscles, especially in strengthening the muscles of the legs and back.

There are many other exercises or asanas that follow. In the dhanur-asana, or bow pose, the person lies on his stomach and raises his arms and legs and holds his legs with his arms, shaping himself into a bow. The exercise is very good for body joints, strengthens abdominal organs and muscles, and improves the flexibility of the spine. It also strengthens chest and lungs.

In bhujang-asana or cobra pose, the person lies on his stomach, with hands kept on the floor under the shoulders, with palms down. Then the chest and head are raised, arching the back, while the navel continues to remain in contact with the floor. The figure appears like a snake that has raised its hood. The person inhales while going up and exhales while lowering back to the floor. This posture helps in strengthening the muscles of the back, abdomen and upper part of the body. It has a remedial effect on back ache.

In sarvang-asana or all-parts-of-the-body posture, generally known as shoulder-stand, the person lies on his back and gradually raises his legs and the rest of the body till the toes are pointed up and the body rests on the shoulders and back of the neck. Body is also supported by hands. This exercise vitalizes the person, improves circulation and helps the proper functioning of the thyroid gland.

During matsya-asana or fish posture also, the individual lies on his back with knees bent. Then the body is arched by raising it from the ground by resting the elbows on the floor. The head continues to rest on the floor. This is good for the glands, especially the thyroid and also helps those with asthma.

In ardha matsya-asana or half fish posture, the body gets completely twisted. The person first sits on the floor with both legs extended. Then the left knee is folded and the right leg is crossed over the left knee and the right foot is placed on the floor. Then the right arm is twisted around the back and the head and shoulders are gradually turned towards the right, thus twisting the whole body. The process is then repeated in the left direction as well. This exercise also strengthens the spine and muscles and helps in the proper functioning of glands.

In hala-asana or plough pose, a person lies flat on his back, raises legs gradually and brings it over his head and touches the ground above the head with his toes. This is an exercise that gives extreme flexibility to the spine. It is considered preventive

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