From the relaxation pose on the abdomen, place your chin on the mat in front of you and lift your legs behind you, bending your knees. Take the ankles in your hands and slowly lift with an inhalation into the air. Hold yourself taunt like this, becoming aware of and relaxing the muscles of your spine. You may hold breathing – or come down with the exhalation as in other dynamic postures.

Contraindications: lower back problems, hernia, High blood pressure, detached retina

Benefits: As with other postures of this nature, the whole length of the spine is tonified and relaxed. Many back pains and problems are released. The liver and kidneys and sexual organs are beneficially affected.

People with slipped disks should not perform this posture.