Advanced asanas for the back

These asanas are for stretching of the chest and shoulders, groin and inner thighs. They also strengthen the thighs, hamstrings, calf muscles and back.

Caution: People with heart problems and high blood pressure should not practice these postures. Those with back pain and weak knees should avoid step 4 in Exercise 1, step 2 in Exercise 2 and step 3 in Exercises 3 and 4.

Exercise 1

• Stand straight with your legs apart and hands on your hips
• Turn one leg and your upper body to one side and bend the other knee
• Raise your arms over your head and join the palms
• Lower the hips and bend backwards as much as you can. Look up.
• Hold the position for 10-30 seconds
• Repeat with the other leg.

Exercise 2

• Repeat the first two steps from Exercise 1, keeping your hands on the hips
• Raise one arm over your head with palm facing up and bend backwards as much as you can. Look up
• Hold the position for 10-30 seconds
• Repeat with the other side.

Exercise 3

• Repeat the first two steps from Exercise 1
• Take both arms behind your back and hold both wrists
• Stretch both the arms up and bend backwards while looking up, as shown
• Hold the position for 10-30 seconds
• Repeat with the other side.

Exercise 4

• Repeat the first two steps from Exercise 1
• Bend the front knee
• Interlock both hands behind the head and bend backwards as much as you can, and look up
• Hold the position for 10-30 seconds.