Sarvanga Asana (shoulder stand)
The Sanskrit word sarva+anga means whole+body, The asana for complete body.
Lie flat on the back. Inhale and exhale deeply and slowly and relax whole body.
Now fold your both legs at knees, with support by your both hands (under hip and waist) raise lower part of the body and raise legs and spine until the toes point  to the ceiling. Keeps the spine and legs straight. In this pose breathing should be normal, concentrate on neck and head.
To come out of this posture, just bend your knees, curve your back and slowly return to lying on the floor while exhaling. First bend your knees, put the palms on the floor, then curving the spine, gradually unfold it the way one unrolls a carpet. When your entire back touches the floor, straighten the knees, take a deep breath and slowly lower your legs to the ground while breathing out.
Result
The main benefit of the shoulder stand is to get the thyroid gland working at peak efficiency. It's the thyroid gland which is mainly responsible for your correct weight and youthful appearance.
The shoulder stand also regulates the sex glands.
It vitalizes the nerves, purifies the blood and promote good circulation, strengthens the lower organs and helps them to stay in place.
It gives a healthy stretch to the neck muscles.
It is beneficial for people suffering from poor circulation, constipation, indigestion, asthma and reduced virility.
This pose is especially recommended for women after childbirth and for those suffering from painful menstruation, other female disorders, and seminal weakness.
Time
It can be retain this position for fifteen seconds to five minutes, adding fifteen seconds per week.
Check point
Do not try this exercise if you are suffering from organic disorders of the thyroid gland. Be very cautious if you are suffering from high blood pressure, any major brain disease and chronic nasal catarrh.

Yogic breathing:  Sit down with legs seated comfortably and shoulders back. Inhale as deeply as you can while maintaining smooth breath. Note your belly expanding. As you exhale, feel your belly sink and lungs empty. Do not force-yield. Continue for five minutes. (This exercise should be performed in an area with fresh, clean air).

Anulom-vilom (alternate nostril breathing)
“by proper practice of pranayama etc, all diseases (mental or physical) are eradicated. through improper practice all diseases can arise.”
yogi swatmaram states that alternate nostril breathing purifies the nadis (whole nervous system) within three month.
Technique: sit in any comfortable meditative pose or on the chair, close the right nostril and inhale slowly, steadily and deeply through the left nostril, after full inhalation hold it for a while and now close the left nostril and exhale slowly steadily through the right nostril.  slowly inhale again through the right nostril and exhale from the left. this is one round .lets do this for 5 to 10 minutes with closed eyes.
checkpoint: while practicing, be sure that there should be no strain on the face and the head and body do not tilt in any direction. if you have high blood pressure or heart trouble, then avoid holding breath exercises.

Effect: it helps to reduce the level of stress, frustrations, anxiety and hypertension. All types of nerves problem.

Shava Asana (corpse): Lying on the floor with your legs comfortable apart and arms limp by your side. Observing your breath, your thoughts are directed towards detecting and discarding any remnants of tension. Thoughts are regarded then thoughts are released. This is the birth of mindfulness.