Bhujangasana (The cobra pose)

Lie on your abdomen in the relaxation pose with head resting on your hands making a pillow. Now bring the legs together and place the forehead on the ground at the same time keeping the hands underneath the shoulders. Keep your elbows slightly raised from the ground.

Inhale and raise the forehead. Push the chin forward and raise the torso up and back. Keep the abdomen pressed to the floor. Visualize the movement of a snake raising its hood and feel the stretch of the spine.

Benefits: Enhances flexibility and strengthens muscles around the spinal column. The asana is a ‘guard’ against constipation and back pain. Tones up heart function. Adrenal gland, liver and kidney are most benefited.