Procedure:-

 Trikonasana :   First of all stand-up with your legs apart. Then raise 

the arms sideways up to the shoulder level.

Bend the trunk sideways and raise right hand upward. Touch the ground with left hand behind the foot. After sometime, do the same asana with opposite arm in the same way.

Benefits

• The trikona-asana is excellent posture to do early in your routine.
•  It strengthens the legs, knees, arms and chest.
• It helps in improving digestion and stimulates all the abdominal organs.
• It reduces stress, anxiety, backpain and sciatica.
• It increases mental and physical equilibrium.
• It helps in increasing height.
• It helps in reducing the excess body weight.
• It enhances blood circulation.
• It is also helpful in reducing excess fat around the waistline.
• The slight twist of the spine creates suppleness in the spinal discs and relieves lower back discomforts.

Contraindications

 If you are suffering from diarrhoea, low or high blood pressure, back injury or migraine, avoid doing trikonasana.

Ardhmatseyendrasana :-

• Procedure: The left heel is kept under the right thigh and right leg is crossed over the left thigh. After that hold the right toe with left hand and turn your head and back to the right side.In this position move the trunk sideways. Then, perform the same asana in the reverse position.

 Benefits

• It keeps gallbladder and prostate gland healthy.
• It enhances the stretchability of back muscle.
• It alleviates digestive ailments.
• It regulates the secretion of adrenaline and bile and thus is recommended in yogic management of diabetes.
• It is also helpful in treating sinusitis, bronchitis, constipation, menstrual disorders, urinary tract disorders and cervical spondylitis.

 Contraindications

• Women who are two or three months pregnant should avoid this asana.
• The individuals who suffer from peptic ulcer, hernia or hypothyroidism should perform this asana only under expert guidance.