5. MARJARIASANA (cat pose) AND BITILASANA (cow pose)
Get on to your fours so that your back forms a table-top. Keep your arms perpendicular to the floor, palms flat on the floor, shoulder width apart, and knees hip-width apart. Look ahead as you stretch your back and raise your tail bone while tensing your glutes. Now follow this with a counter pose by tucking your chin into your chest and curving your back upwards, while relaxing the butt.
Benefits: Cat and cow stretches are best done together. Both help tone the abdomen, improve digestion, strengthen the wrist and shoulders and bring flexibility to the spine. These also improve the flexibility of the spine, which helps in regaining its original curvature after delivery.