Assume the relaxation pose on the abdomen. Relax in this position and become aware of the movement of your abdomen as you breathe.
From this relaxation pose, lift your head and place the chin on the mat in front of you. Place the hands, palms down, to the sides of your shoulders. Slowly inhale and begin to lift the head and neck, then the upper and middle back. Raise yourself as high up and back as you can while keeping your hips on the grounds. Look up and back.
As a dynamic movements, remain up and breathe with the abdomen. Relax your back as much as possible in this position, allowing it to flex backwards more as it does. Come down and rest when you are tired. Do for 30 seconds and gradually increase.
Contraindications: Serious lower back problems, hernia, High blood pressure, detached retina
Benefits: Excellent for reducing abdominal fat and relieving constipation. Also it is very useful in remedying back problems and pains. This is an excellent counter posture to the «Forward Stretching Posture». All the muscles and nerves from the coccyx to the head are stretched and strengthened in this posture. It is very beneficial for women for it puts in order the reproductive organs and thyroid.