Crouch down, balancing on the toes. Sit on right heel, raising left foot to place it on top of right thigh. Place palms together in front of chest, fingers pointing upward. Fix the gaze on the tip of the nose. Inhale and hold breath while balancing in this pose; then exhale, switch legs, and repeat. Benefits: Tones the reproductive glands; aids in celibacy; strengthens the mind; increases memory; and strengthens the ankles, legs, and spine.

Kneel on the floor with knees apart. Put hands on floor between knees, with palms down and fingers pointing towards feet. Put the elbows as close together as possible, lean forward a little, and press them into the stomach. Inhale and put the forehead on the floor and extend the legs straight back, toes on floor. Holding breath in pose, slowly raise one leg, pause, lower it, and raise the other leg in the same way. Do this several times; then slowly exhale and return to starting position. Note: This is the first stage of the Peacock Pose. It can be practiced by beginners or by those unable to do full Peacock Pose. Benefits: Same as for Peacock Pose.

Taking the position for the Swan Pose, inhale and bring head off floor by shifting the body slightly toward feet. Then raise legs by shifting body forward again. Hold breath while balancing on the hands; then exhale slowly lowering head and feet. Either return to kneeling position or relax in the Reverse Relaxation Pose. Benefits: Increases digestive fire, alleviating indigestion and constipation; is helpful for diabetes, hemorrhoids, and inflammation of the intestines or liver; rouses kundalini; and strengthens the wrists, arms, and abdominal muscles.