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

Ninth Position: - Now straightening the elbows lower your buttocks, arch the back and push the chest forward in to Bhujangasana or Cobra pose in inhaled position. Bend the head and back and lift the head making an arch. Shoulders will remain wide in this position.

Mantra: - Chandrikayei Nameh, Salutations to Lunar beauty. This is to tone up the spinal nerves and adding flexibility to spinal region. It relieves constipation and strengthens the adrenal glands, liver and kidneys.

Tenth Position: - Exhale while lifting the buttocks high forming shape of a mountain and try to bring heels to ground giving a moderate pull at calves. Allow your head to relax and look down at the toes. Keep the legs and arms straight.

Mantra: - Kantayei Nameh, salutations to the beauteous glow of moon. It stimulates the upper spine between shoulder blades and tones up the spinal nerves. Relieves tension and ads beauty to face and eyes.

Eleventh Position: - Again bring your left leg back to its original place between the arms while inhaling and lifting the face up, giving moderate arch at the lower back. Keep the arms straight at elbows. This position is the same as fourth position.

Mantra: - Jyotsnayei Nameh, salutations to granter of pious light and disease free state of health. This posture has similar benefits, as steps 4,6,11 and 13 are the same.

Twelfth Position: - Similar as fifth position. Simply lift both the arms upward as you did in fifth step while inhaling. As the leg position is automatically changed, possibilhernia on both sides is reduced.

Mantra: - OM Shriyei Nameh, salutations to good luck, prosperity and grace giving moon. Benefits are similar as in fifth step. The automatic change in the position of legs shifts the benefits to other side of the body as well.

Thirteenth Position: - Similar as fourth position. Bring the arms back while exhaling and place them firmly besides leg at a shoulder wide distance.

Mantra: - Preetyei Nameh, salutations to granter of spiritual love.

Fourteenth Position: - Similar as third position. Bring the right leg just closer to left one between the arms and try to bring your head closer to your knees while exhaling deep.

Mantra: - Angadayei Nameh, salutations to the granter of association and closeness of Devine. This step adds height and checks the displacement of leg bones.

Fifteenth Position: - Similar as second position. Lift the arms upward over your head and stretch the entire body upward giving a moderate arch on the back while inhaling.

Mantra: - Pushnayei Nameh, salutations to glow giving rays of moon. Besides benefits of second step this step is helpful in adding height to our young children.

Sixteenth Position: - Similar as first position. Again join hands in prayer pose in front of your chest and breathe normally with mental concentration on full moon in the sky decorating you with perfection all round.

Mantra: - OM Purnamritayei Nameh, salutations to the absolute. For perfect physical and spiritual benefits one may practice three to 16 rounds of Chandra Namaskara according to advice of the competent master.