Position 3 - Padahastasana (the hand to foot pose)
Bend forward until the fingers or hands touch the ground on either side or in front of the feet.
Try to touch the knees with the forehead.
Do not strain.
Keep the legs straight.

Breath :
Exhale as you bend forward.
Try to contract the abdomen in the final position to expel the maximum amount of air.

Concentration :
On Swadhisthana Chakra.

Mantra :
Om Suryaya Namaha (Salutations to he who induces activity)

Benefits :
Useful in eliminating or preventing stomach or abdominal ailments. Reduces surplus fat in the abdominal region, improves digestion and helps to remove constipation. Improves blood circulation, makes the spine supple and tones the spinal nerves.

Position 4 - Ashwa Sanchalanasana (the equestrian pose)
Stretch the right leg back as far as possible. At the same time bend the left knee but keep the left foot in the same position. The arms should remain straight and in the same position.
In the final position, the weight of the body should be supported on the two hands, the left foot, the right knee and the toes of the right foot. The head should be tilted backward, the back arched and the gaze directed upward.

Breath :
Inhale while stretching the right leg backward.

Concentration :
On ajna Chakra.

Mantra :
Om Bhanave Namaha

Benefits :
Massage the abdominal organs and improves their functioning.
The muscles of the legs are strengthened.
Nervous balance is attained.