Lie down on the ground facing downwards. Stretch your hand along your body. Now, raise your heads and legs simultaneously and hold your legs at the ankles and drag them as far back as possible (See the figures). Dhanurasana stretches your belly, waist, spine, chest, neck and hip girdle and removes disorders related to these organs.

Take Padmasana and lie down supine. Bend your spine slightly and rest your head on the ground. Hold thumbs of both your feet. Matsyasana is helpful in correcting the disorders related to hip, waist, spine, neck, chest and abdomen.

This is a very famous posture. Sit in Padmasana and put your hands on the knees. Now, expel your feet completely and pull your belly deeply and again push it. Repeat the process rapidly in succession as long as you can hold the breath out. Now inhale deeply and exhale deeply and repeat the process of pulling and pushing your belly. This posture dissolves away the excess fat present around the belly. Disorders related to liver and spleen and in fact all the abdominal diseases are also corrected.

Sit in Padmasana and reach your hands from behind your back to hold the thumbs of your feet. You will hold the thumb of your right foot with your right hand and that of left foot with your left hand. With regular practice of this posture, bad habit of sitting in bent position is replaced by a healthy habit of sitting straight. Common disorders of the belly, waist, chest etc. are also corrected. The spine must be kept straight during this posture. This posture is highly beneficial if practised early in the morning before breakfast.

Bring together both your feet and raising your knees in the air come to sit entirely on your hips. Stretch your hands through the legs and hold the toes bringing your feet as close to your hips as possible and sit straight. Through this posture, belly, waist and rectum get strength.

Sit in Padmasana and stretch your hands through the fold of your legs and touch the ground with your hands. Nerves of the belly gain strength and wind problems are corrected.

In the posture of Ardhagarbhaasana, twist your hands in such a way that the palms come to face outwards. Now fold your hands at the elbow and bring your palms, in fist form, near your ears. Disorders related to the belly, groin, waist, liver, spleen, heart, chest etc. are corrected by this posture.

Sit in normal Paschimtaanasana (see the figure) and lift your right hand, stretch it back as far as possible. Now bring it back and lift your left hand and stretch it back as far as possible. This posture helps in strengthening the chest and shoulders.

Sit down on the ground and spread your legs as far away from each other as possible. Now, stretching the hands, hold the thumbs of your feet. Now bend forward and rest your head on the ground. This posture stretches the hips and the thighs and removes the disorders related to legs, waist, back and abdomen as well as those related to semen.

Lie supine and fold your legs at the knees so those knees come to touch the chest. Now hold your legs near the ankles and come into a sitting posture. Now roll down and come again in sitting posture. Thus, change your position alternatively in succession. Disorders related to waist, back and abdomen are corrected with this posture.

This posture resembles a stick kept in reverse direction. Sit on the ground stretching your legs straight in front of you and support your hands behind your back. Now, raise your body from abdominal area into the air, supporting it on your hands. Raise your body until it assumes a straight stick- like posture. Repeat the process four or five times.

Lie on the ground facing down and lock your hands around your buttocks. Now, raise your legs in the air and move them up and down as if swimming. Such a posture is very beneficial for heart, lungs, chest, spine, hips, legs, neck and abdomen.

You can perform this posture both in standing position and lying down on the ground. If you prefer to practice it lying down on the ground, it is extension of Naukasana. In Naukasana when you have raised your legs to the highest point, unlock your hands and raise them above in the air, simultaneously raising your head and chest also. This posture is very useful to remove the disorders of the waist and belly.

It is an extension of Ardhachakraasana but it is performed standing on the ground. The whole body is bent backwards along the waist and palms are supported on the ground behind the feet, both pointing away from each other. If you have a problem to take this posture in standing position, lie down supine on the ground and holding your legs and arms, support the feet and palms on the ground. Take care that palms point in the direction of your head and are placed on both sides of it. Now, raise your body from the middle part as high as you can so that ultimately it assumes a circular shape. This posture is also beneficial to correct disorders related to waist and belly.

Bend forward along the waist and pull your belly tightly in such a way that contours of spine appear on it. Repeat this process rapidly four or five times. If you are pot-bellied, you might face some difficulty initially in performing this action. So, you should practice Uddiyaan first. (See the process described in Uddiyaan-bandh)

Pull in your belly tightly and make it appear as if deflated. Now, move all the contents of the belly on to the right side of your abdomen.

As described in the above process, move all the contents of the belly on to the left side of the abdomen. All these three processes are involved in Nauli (pulling the belly tightly and making it appear as if deflated). With practice of this process, no abdominal diseases can ever afflict a person. Besides diseases already present are done away with through this practice.