This is in continuation to the previous articles:
Yoga (Part I)

Third Position: - Bend forward to bring palms on the floor closer to feet and head closer to knees keeping the knees straight while exhaling. Try to contract your abdomen deep in the final position to expel maximum amount of air from the lungs.

Mantra: - Pushayei Nameh, salutations to nourishing rays of moon. This step eliminates the stomach ailments and sheds surplus bulk from the abdominal region. It improves digestion, blood circulation, tones the spinal nerves and removes constipation.

Forth Position: - Place the palms at shoulder wide distance beside your feet and just to activate the Pingla Nadi stretch the left leg first as back as possible allowing the right leg to fold at knee. Hold the face upward with head and spine curved to back side. Inhale while stretching the right leg to back side. Bring your awareness to Agya Chakra in between the eyebrows.

Mantra: - OM Pushtyei Nameh, salutations to strengthening rays of moon. This step gives a natural and favorable massage to abdominal organs and tones up their functioning, strengthens the leg muscles and librates from possibility of arthritis and gout.

Fifth Position: - Continue still deep inhaling giving ardh chandrakar (half moon) arch at the back from tips of fingers to tips of toes and raising the chin as high as possible, while raising hands together towards front of the chest in and then above your head with palms facing moon. Bring awareness to Swadhisthan Chakra.

Mantra: - OM Tushtyei Nameh, salutations to granter of contentment. This step develops wonderful balance and strengthens entire skeletal structure. Female disorders related to uterus, ovaries, uterus and urinary organs are cured and special stretch to chest and neck relieves respiratory diseases besides sore throat, tonsillitis, cough and cold.

Sixth Position: - Bring the arms back to floor while and place them at shoulder wide distance beside your feet while exhaling and perform.

Mantra: - OM Pushtyei Nameh, salutations to strengthening rays of moon. This step gives a natural and favorable massage to abdominal organs and tones up their functioning, strengthens the leg muscles and librates from possibility of arthritis and gout.

Fifth Position: - Continue still deep inhaling giving ardh chandrakar (half moon) arch at the back from tips of fingers to tips of toes and raising the chin as high as possible, while raising hands together towards front of the chest in and then above your head with palms facing moon. Bring awareness to Swadhisthan Chakra.

Mantra: - OM Tushtyei Nameh, salutations to granter of contentment. This step develops wonderful balance and strengthens entire skeletal structure. Female disorders related to uterus, ovaries, uterus and urinary organs are cured and special stretch to chest and neck relieves respiratory diseases besides sore throat, tonsillitis, cough and cold.

Sixth Position: - Bring the arms back to floor while and place them at shoulder wide distance beside your feet while exhaling and perform like forth position again.

Mantra: - OM Ratyei Nameh, salutation to granter of conjugal love.

Seventh Position: - Inhale while stretching the right leg also to back side. Hold your back and legs straight. Balance the body weight on palms and toes only. It is a balancing posture that gives immediate release from fatigue.

Mantra: - Dhrityei Nameh, salutation to granter of patience.

Eighth Position: - It is like Sashtanga Pranaam (Pranaam with eight body parts touching on ground). Hold the breath inside the lungs and touch the floor with forehead, chest and both knees, both palms and toes simultaneously. Your buttocks, hips and abdomen shall remain raised. Hold the breath in Abhyentar Kumbhak in this pose. Under special circumstances we may hold breath in Baheya Kumbhak also in this position.

Mantra: -Shashinyei Nameh, salutations to cooling and enlightening moon. This pose besides strengthening legs and arms develops the chest and gives special exercise to spine.