4. Bala Asana - 

(The Child Pose)

Bala Asana (The Child Posture)

Balasana can be performed as a counter pose between theAsanas and is basically a resting pose that is ideal for beginners. Bala is a word of Sanskrit origin which refers to child. It is a forward bend pose requiring one to surrender to gravity while performing the pose and is basically a very gentle pose. This Asana helps in releasing the tension of the back and the neck, and stretches the ankles, thighs and hips. However, individuals suffering from back and knee pain and diarrhea are advised to avoid this posture

Instruction.....

to do this asan

1.Start with table pose.

2.Maintaining the position of the hands, 

exhale while you sit back on your heels and rest your upper body on the thighs.

3.Keep your forehead on the floor.

4.Place your arms next to you with hands adjacent to feet and palms facing up.

5.Exhale when you release the hips to the heels and feel your spine lengthening.

6.Remain in this pose for up to 2 minutes.

7.Release the pose by inhaling when pressing the hands into the floor to lift yourself to seated position.

THIS ASANAS HELP IN GIVING U THE PERFECT BODY SHAPE AND U CAN GET PROPER FITNESS..