MATSYASANA

Sit in Padmasanam  pose.

Gradually lean back on the elbow first and finals lie flat on the ground.

Raise the trunk and back, bending the head backwards as far as possible, throwing the body weight on the elbows.

Form a deep arch with the top of the head and haunches forming the base of the arch.

Hook the big toes with index fingers.

Breathe deeply but slowly.

Hold the breath for sometimes and exhale gradually.

Merits:

Matsyasana tones up the thyroid and parathyroid.

It removes congestion in the neck and the throat.

It gets rid of the double chin.

It strengthens the neck and lends a fine backward bend to the cervical region of the spine. 

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.