The following asanas strengthen the back, shoulders, arms, abdominal muscles and help relieve ache from the centre of the back.

Caution: Those with severe lumbar and cervical pain, a weak heart, high blood pressure, hernia, colitis, peptic or duodenal ulcers should avoid these asanas.

 
Exercise 1

EXERCISE 1

•  Lie flat on your stomach with feet together and arms by your side
•  Bend one knee
•  Reach back with both hands and clasp the ankle
•  Inhale and raise the upper body while tensing the leg muscles and pushing your feet away from the body
•  Hold the position for 10-20 seconds and feel the stretch
•  Exhale and slowly come back to the starting position.

Exercise 2

EXERCISE 2

•  Lie flat on the stomach with legs together, arms beside your body and your chin on floor
•  Bend both your knees
•  Reach for your toes or ankles and grip them firmly
•  Inhale and raise your upper body while tensing the leg muscles and pushing your feet backwards
•  Hold the position for 10-20 seconds
•  Exhale and slowly release the legs.
Exercise 3