Recline slowly backwards placing your body weight on the right elbow first and then the left.
Return to the starting position by using your elbows against the ground to raise yourself up.
Slowly raise your legs by pulling the ankles up and lifting the knees off the floor while raising the chest off the floor at the same time.
The weight of your body should be resting on the stomach. Tilt your head as far back as possible.
Benefits: Strengthens lower, mid and upper spine, improves flexibility of spinal muscles, increases tone of muscle fibers.
4. Bhujangasana / Cobra Pose
Do not use your hands or arms to raise your body, you should be using your stomach and back muscles only.
Keep your hips on the floor. Tilt your head as far back as possible and hold the posture.
Benefits: Strengthens the spine, stretches chest and lungs, shoulders, and abdomen, firms the buttocks, stimulates abdominal organs, helps relieve stress and fatigue, opens the heart and lungs.