the elbows. The arms may or may not be straight. Hold the position for few seconds. Slowly

release the upper back by bringing the arms, lower the navel, chest, shoulders and finally

the forehead to the floor. Lie flat on your stomach, bend your leg upwards

and hold both the ankles with your hands. Inhale while raising your thighs and chest

simultaneously arching your spine as much as possible.Hold the position for as long

as its comfortable. Exhaling return to the original position.

Sit in Vajarasana. Stand on your knees with your hands close to your thighs. Stretch your

arms up lean backward and slowly reaching the heels with your hands. push the hips forward

and bend the spine as far as possible. Remain in this final position for as long as its

comfortable. return to the starting position by slowly releasing the hands from the hips

one at a time.Its important that this asana is followed by a forward bending asana like

Shashankasana. Sit with the legs all stretched. Slowly bend

forward and try to grasp your big toes with your fingers. Try to touch your knees with

the forehead. Hold the position for as long as its comfortable. You can ask your instructor

to help you with this asana, Sit with the legs stretched out. Bend the

left leg. Place your foot close to your hip. Bend the right leg and bring the foot behind

the left knee. Inhaling place your left arm over the right knee rotate your torso placing

your hand next to the left thigh. Look over to your right shoulder. Hold the posture for

a few seconds. Reverse the movement to come out of the posture and repeat on the other

side.