Basic exercises for relaxation of the back

The following asana stretches the back, helps cure asthma and heals stiff hip joints.
Caution:
• Do not hold your breath
• People with weak wrists should avoid these exercises
• Do not practice these asanas during any illness or when tired.

Step 1

Step 1

• Lie flat on your back
Bend your knees and place your feet near your hips
Place your palms underneath your shoulders with your fingers pointing towards your feet.

Step 2

Step 2

• Raise your hips
• Arch your back, shifting your weight onto your hands.

Step 3

Step 3

• Pushing up, raise your head and upper body as far as you can
• Hold the position for 10-30 seconds, breathing normally
• Slowly lower the hips
• Straighten the legs
• Bring your arms down by the sides.

Exercise 2

Exercise 2

(To relax the back)
• Bend your knees and pull them towards your chest, as shown
• Hold the position for 10 - 30 seconds
• Breathe normally.