YOGA 
Daily yoga practice is a good health investment. Twelve minutes a day will purchase a toning of the muscles and improved digestive, circulatory and respiratory systems.

Grip sitting on the heels, raise the right hand. Bring it slowly behind the 
shoulder, touching the spine at the shoulder blades. Slowly bend the left arm behind the back from the bottom, and join the hands. Hold; then change arms and repeat. 

Benefits: Proper execution develops the capacity of the thoracic cage, helps 
prevent tendonitis and the formation of calcium deposits at the shoulder joints. Helps alleviate emphysema and asthma. 

Kneeling Pose Sit on the heels, with a straight back. Relax. Separate the feet and slowly sink in between, letting the buttocks touch the floor, doing this slowly and carefully so as not to strain knee ligaments. Make sure feet are not turned out. 

Benefits: Increased circulation to prostate gland or uterus.

Lion Sitting on the heels, with palms on knees, stiffly fan out the fingers. 
Lean slightly forward over the hands. Protrude the tongue as far as possible, 
contract the throat muscles and roll the eyeballs upward. Completely exhale, 
saying, "Ahhhhhhh." Repeat four to six times. 

Benefits: Helps to relieve sore throat. Stimulates circulation to throat and  tongue.

 Locust Lie face down. Clench the fists, keeping the arms on the floor at sides. Inhale. Using the lower back muscles, raise one leg toward the ceiling. Hold. Exhale and relax. Repeat with the other leg. Repeat two or 
three times, according to capacity.

More advanced: While in pose, raise both legs. A strenuous pose. 

Benefits: Relieves problems of abdomen and lower back. 

Warning: Do not perform this if you are suffering from hernia or you have back problem in acute stage. 

Mountain Sitting cross-legged, stretch both arms up toward the ceiling in a prayer like pose, fingertips together. Stretch up and breathe deeply and slowly five to ten times. Exhale and lower arms. 

Benefits: Strengthens lungs. Purifies bloodstream, improves digestive system, 
tones nervous system.