Position 5 - Parvatasana (the mountain pose0
Straighten the left and place the left foot beside the right foot.
Raise the buttocks in the air and lower the head so that it lies between the two arms; the body should form two sides of a triangle.
The legs and arms should be straight in the final position.
Try to keep the heels in contact with the ground in this pose

Breath :
Exhale as you straighten the left leg and bend the trunk

Concentration :
On Vishuddhi Chakra.

Mantra :
Om Khagaya Namaha (Salutations to he who moves quickly in the sky)

Benefits :
Strengthens the nerves and muscles in the arms and legs.
Bends the spine in the opposite direction to the previouse pose and so further helps to make it supple.
Tones the spinal nerves and supplies them with a fresh flow of blood.

Position 6 - Ashtanga namaskara (the salute with 8 limbs)
Lower the body to the ground so that in the final position only the toes of both feet, the two knees, the chest, the hands and the chin touch the ground.
The hips and abdomen should be raised slightly off the ground.

Breath :
The breath should be held outside. No respiration.

Mantra :
Om pushne namaha (Salutations to the giver of strength)

Benefits :
Strengthens the leg and arm muscles.
Develops the chest.