Hello,
Aap Go(gay mata) ki tarah har roj subah das minutes keliye chalna keejiye.
aur shamko bhi das minutes ke liye chalna keejiye.
Koi angreji jannene wala dost se yah article translate karvayiye.
COW WALK OR NANDI WALK.
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1.The earth’s gravity pulls the body downwards. So, every one should practise this exercise for the spine to relax. Keep your both palms(and feet) on the floor and walk like a cow using both the hands and legs. Do it everyday for 10 minutes.This is also called Nandi (ox)walk.
2.The gravity of earth ,slowly disables the limbs of body ,as the age advances.The simple trick prescribed by great authors of yoga, is Sirshasan(headstand).

3.While doing cow walk,breath deeply.Do cow walk for 2mins and take rest for 3 minutes.Again do cow walk for 2mins.Then take rest for 3minutes.Cow walk can be done ,forward and backward also.Generally,three times is sufficient.Those who got more stamina can do 5 times also.
4.Cow walk in a way,is semi sirshasan.This will improve blood circulation and creates vibrations in waist and stomach.This exercise not only prevents diseases of head,eyes,nose,neck,heart,lungs,stomach,liver,kidneys and prostrate,but also lifts you spiritually.
5.In Siva temple,you can do pradakshinam like Nandi walk.Pradakshinam means going around inner temple of Siva.In Hanuman temple,you can do monkey walk around the temple.In Krishna temple,you can do cow walk.
6.COW LIFTING ONE LEG TOWARDS SKY.-
In this method,stand like a cow or Nandi(ox),and then lift one leg towards sky
as far as possible.Keep the lifted leg for one or two minutes,in that posture.
This is 75% Sirshasan.After 2mins.,bring that leg down and lift the other leg
towards sky.Keep it in that posture for 2mins.Take rest for 5 mins.
Again repeat the above.Do two or three rounds.