Bhujangasana (Cobra pose)
Lie down on the belly, legs hip-distance apart. Place a yoga block between the thighs and rest forehead on the floor. Place palms a little ahead of shoulders with elbows on the floor. Inhale; press legs down towards the floor and internally rotate the thighs down, so that the ankles lift up and toes press down. Tuck the tail bone down and under, drawing the pelvis in towards the body. Exhale; press the palms on the floor, lift the torso, lengthening it and squeezing the block with thighs. Relax the hip muscles. Open the heart and roll the shoulders down towards the hips and away from the ears. Hold the pose for five to 10 breaths; then release and rest. Benefits: A regular practice of this pose improves blood circulation around the spinal vertebrae.