31. Lolasana

Lol means oscillating back and forth or hanging like an earring.

In this asana, the feet and legs are placed like Gomukhasana.

The hands are placed on the floor near the hips.

The body is lifted and the weight is placed only on the palms and wrists. 

Looks like a hanging medal.

Following are the steps to perform 'Lolasana'.

Sit on the floor with legs spread straight ahead.

Place your palms on the floor near the hips.

Raise hips, Bend the right knee and pull back, Place the right foot under the left ankle and sit on it.

Bend the left knee back and sit on the ankle with the left foot under the right ankle.

The thigh will be placed in such a way that the right leg comes on the left leg.

Keep the toes pointed back.

Breathe in a few times, Exhale, Lift torso and legs off the floor Straighten your arms. 

Balance on your arms. Slowly rock your torso and legs back and forth.

Continue breathing normally.

Rest on the floor and release the thigh.

Cross the thigh on the opposite side and balance on the arms again.

Balance the body on the hands as long as possible.

Benefits of 'Lolasana'

This asana strengthens the wrists and hands.

Back muscles and abdominal organs get strength.

Leg muscles become flexible.

Secondary muscles in the hand develop and improve.

30. Gomukhasana

Go means cow and mukha means face. One of a musical instrument is also called gomukh.

Following are the steps to perform 'Gomukhasana'

Sit on the floor with your legs straight in front of you.

Place your palms on the floor and lift the hips up.

Bend the left knee backwards and sit on the left foot lifting the hand off the floor

Lift the right leg up and place the right thigh on the left thigh. 

Lift the ankles and with the help of the hands bring the ankles and the backs of the heels together so that they touch each other.

Keep the ankles flat on the floor and the toes pointed back.

Raise the left arm above the head and bend it at the elbow and place the left palm below the neck between the shoulders.

Bring the right hand down and bend it at the elbow and raise the hand next to the elbow from the back. 

The right hand should be at the level of the shoulder blades and between them At the back side between the two shoulders, both hands are cupped together.

Stay in this position for 30 to 60 seconds, breathing normally, keeping your neck and head straight and eyes straight ahead

Release the arms Straighten the legs and repeat this asana on the other side for the same time as before, alternating the words left and right.

Do this reverse side pose, then release the arms behind the back, straighten the legs and rest.

Benefits of 'Gomukhasana'

This asana cures leg cramps, Leg muscles get flexibility. 

In this asana the chest becomes well inflated and the back becomes straight and flat. 

The shoulder joints get unrestricted movement and the back muscles of the waist are fully stretched.

29. Paripurna Naavasana

Paripurna means whole. This asana got its name from the fact that it looks like a boat equipped with whales.

Following are the steps to perform 'Paripurna Naavasana'

Sit on the floor with your legs spread straight in front, palms on the floor near your hips, fingers pointing towards your feet, keep your arms straight and your back straight.

Exhale, Keep the torso locked at the back and at the same time lift the feet off the ground.

Be careful not to let any part of the spine touch the floor.

The angle of the toe should be 60 to 65 degrees.

Lift the palms from the floor and extend the arms forward keeping them parallel to the floor and close to the thighs.

Stay in this position breathing as usual for half a minute and gradually increase this time to one minute.

Exhale, lower your arms, place your feet on the floor, lie down and rest.

Benefits of  'Paripurna Naavasana'

This asana relieves people who have a gas problem due to flatulence and those who have stomach problems. 

This asana reduces waist fat and strengthens the kidneys.

28. ArdhaNaavasana

 The name means boat, ship and the seat is thought to resemble a boat.

Following are the steps to perform 'ArdhaNaavasana'

Sit on the floor with legs spread straight in front and keep them straight.

Interlace the fingers and place them behind the head above the neck.

Exhale, Keep the torso arched back and at the same time lift the legs off the ground Keep the knees firmly bent and the toes locked.

Now the balance of the body will be on the hips.

Be careful not to let any part of the spine touch the floor Now feel the hold of the abdominal muscles and the lower back.

Keep the feet at an angle of 30 to 35 degrees from the floor with the scalp at the level of the toes.

Stay in this posture for 20 to 30 seconds with deep breathing. If you can stay in this posture for a minute, it indicates that your abdominal muscles are strong.

Do not hold your breath while doing this asana, inhale and exhale as this will exercise the abdominal muscles and the abdominal organs.

Benefits of 'ArdhaNaavasana'

Vigor comes in the spine, consciousness arises in the spinal cord.

The spine becomes stronger.

Movement remains stylish even in old age.

27. Adhomukh Shwanasana

Adhomukh means face down, shwan means dog so named because it looks like a dog with its head down, front legs down and back legs up.

Following are the steps to perform 'Adhomukh Shwanasana'

Lie on the ground with your feet extended and facing the ground, leaving a foot gap between your steps.

Place the palms on the side of the chest and keep the fingers straight and pointed towards the head.

Exhale and lift the torso off the floor Straighten the arms. 

Turn the head inwards towards the feet and lower the scalp to the floor Keep the elbows straight Keep the back straight.

Keep the leg straight and pull the heel down without bending the knee.

Keep the soles of the feet and the heels completely flat on the floor, the steps parallel to each other and the toes pointed straight ahead.

Stay in this asana for a minute with deep breathing then exhale lift your head off the floor stretch your torso forward slowly lower your body to the floor and relax.

Benefits of 'Adhomukh Shwanasana'

If you are tired, staying in this asana for a longer period of time will remove the fatigue and return the lost energy to the body. 

This asana is useful for the players of racing events.

This asana strengthens the ankles and makes the legs straight.

Abdominal muscles are strengthened, People who find it difficult to perform Shirasasana should do this asana. 

Brain cells get rejuvenated and helps reduce heart rate.

26. Udharvmukh shwanasana

Udhrvamukha means upturned face and shwan means dog.  A dog stretches its limbs and raises its head, which is the posture as seen, hence the name.

Following are the steps to perform 'Udharvmukh shwanasana'

Lie face down on the floor.

Keep a distance of two feet between the steps, Keep the toes pointed straight back, Palms on the floor next to the waist, Fingers pointed towards the head.

Breathe, Lift the head and torso, Extend the arms fully, Try to push the head and torso back as far as possible without bending the knees to the floor.

Keep the legs straight and keep the knees tight, but do not bend the knees to the floor.

Fully stretch the spine, thighs and abdominals and maximally contract the hips. 

Bring the chest forward Fully extend the neck and maximally retract the back of the pelvis.

Stay in this position for half to a minute while taking deep breaths. 

Bend the corners to loosen the tension and rest on the floor.

Benefits of  'Udharvmukh shwanasana'

This asana rejuvenates the spine.

And it is especially beneficial for people suffering from back stiffness, People suffering from back pain, sciatica and herniated discs are benefited by this asana. 

This asana strengthens the spine and cures back pain Chest bloated lungs become flexible. 

Improves blood circulation in the abdominal area And that part remains intact.

25. Bhujangasana

Bhujang means snake, lie on the floor with your face towards the floor, lift your upper body from the torso and tilt your head back like the claw of a snake trying to bite.

Following are the steps to perform 'Bhujangasana'

Lie on the floor with your face facing the floor Keep your legs extended and close together Keep, your knees straight Keep your toes pointing backwards.

Place the palms on the floor near the abdomen.

Inhale, Press the palms firmly on the floor and lift the torso up and Exhale twice.

Inhale, lift the upper body from the torso in such a way that the thighs remain close to the floor.

Stay in this position with weight on the feet and palms.

Contract the anus and gluteal muscles and keep the thighs erect.

Stay in this position for about 20 seconds, breathing normally.

Exhale, Bend the elbows and lower the torso to the floor Repeat this asana two to three times and rest.

Benefits of 'Bhujangasana'

This asana is a panacea for back pain.If the spinal discs are slightly displaced, this asana will bring them back to their original position.

The spine becomes strong and the chest becomes fully inflated.

24. Nakrasana

Nakra means crocodile so named because this asana involves the many changing positions of a crocodile catching its prey.

Following are the steps to perform 'Nakrasana'

Sleep on your back with your face to the floor.

Bend the elbows and place the palms on the sides of the waist.

Keep a distance of one foot between the two steps. 

Exhale and lift the whole body a few inches off the floor keeping the palms and toes in focus. 

Keep the body straight like a baton and the knees bent Keep the body parallel to the floor.

Inhale and exhale for some time and simultaneously lift the hands and feet from the ground and lean the whole body forward one foot.

Jump forward four to five times, keeping the body parallel to the ground after each jump.

Now reverse the movement and, exhaling, jump back one foot at a time and come to the original position.

Lower your torso to the floor and relax.

Benefits of  'Nakrasana'

This asana strengthens the wrists and removes brain fatigue.

The whole body gets a new life and the body starts to feel energetic.

Considering that the movement in this asana puts a lot of pressure on the wrists. 

This asana should be done slowly and step by step, otherwise the wrists may hurts.

Reduce stress and anxiety, regulates blood pressure.