Adho Mukha Shwanasana
(downward dog) Regular spine extension helps in keeping back problems – slip disc, sciatica and muscle spasm – at bay. Also, improves blood circulation and rejuvenates nerves. Sit in vajrasana with palms on the knees. Go forward in shashankasana (child pose – this asana is performed by lowering your body and placing your head on the floor). With hips on the heels, extend the arms and trunk to the maximum capacity. Without changing the distance between the hands and legs, as you breathe out, start lifting the hips up, straightening the knees and elbows, to form an inverted ‘V’. Gently bend the right knee (without lifting the toes off the ground). Sharply move the hip up towards the ceiling and gently move the chest towards the knees. Deep breathe with each movement. Straighten the right knee and then follow the same with the left. Go back and relax in child pose. Do 10 times, alternating the legs.