1. The Locust
The practice of this Asana fenders the spine supple and elastic. It relieves back-ache or strain on the spine caused by the hard work, etc. It also tones up the muscles at the back and the intestinal organs in the abdominal region and relieves pain in the lumbar as well.
2. Raised Body Pose
Technique: Lie face down with the hands straight ahead of you. Keep the legs also straight behind you. Inhale deeply and raise the hands, chest, and legs off the floor. Breathe normally in this position for 5 to 7 seconds. Rest and repeat.
Benefits: The Raised Body Pose strengthens the entire musculature. Practiced regularly, it enhances vitality.
3. The Twist Over
Technique:Lying flat on your back with feet together and arms spread out at shoulder level, place your right foot on top of your left thigh. Now, bring your left hand to hold your right knee and gently press the left leg down. In all of this, try to keep your back flat down on the floor. Hold the position for some 10 to 15 seconds and repeat on the other side.
Benefits: The Twist Over endows the spine with suppleness and the digestive organs and kidneys get gentle but effective massage.