HALASANA

Lie flat on the back.

Raise one leg to 30 degrees. Then raise it again to 60degrees and finally 90 degrees.

Hold it for some time. Then slowly bring down.

Repeat the above with other leg. This is Ardha Halasana or half Halasana pose. This is also known as half-plough pose.

In HALASANA pose, both legs are simultaneously raised to 90 degrees.

 After the pose, bring the legs over the head bending trunk so as to touch the ground with toes.

Maintain the pose for some time.  

Advantages:

It improves elasticity of the spine and strengthens the back muscles.

It strengthens shoulder and abdominal muscles and improves function of thyroid and parathyroid glands.

It helps to cure dyspepsia and constipation.

It peps up sluggish liver and spleen.

BHUJANGASANA

Lie on the stomach straightly. Touch the forehead to the ground, stretch arms by the side of the body and keep legs together, soles facing upwards.

Bend the arms and place the palms on the ground near the chest.

Raise only the head and thrust the chin forward.

Raising head and turn as far backward as possible.

Contract the back muscles and bring the shoulders close to each other.

Gradually lift the body, beginning with the chest and stomach but keeping the body from the navel downwards on the ground.

Use the hands only for balance, depending on the contraction of the back muscles for the suspension. Keep the posture at least 10 seconds and repeat it as possible.

Advantageous:

It strengthens the back and hip muscles.

It lends a comfortable bend to the end of the spine.

It alleviates gastric disorders, lumber troubles, dyspepsia, and constipation.