Lie face down on floor, arms at sides. Inhale slowly and raise head, shoulders, and torso, arching back. Tip head back and look up. Hold breath in pose; then exhale slowly and come down. Note: it is helpful if someone else grasps the ankles to hold the feet down. Benefits: Makes the spine flexible; reduces abdominal fat; strengthens the digestive system; Increases appetite; and strengthens the abdomen, back, and legs.

Lie face down on floor. Bend knees, reach back and grab ankles with hands. Inhale and lift head, and thighs off floor as high as possible, stretching the body into a bow shape. Tip head back. Hold breath in pose; then exhale slowly releasing legs and coming down. Note: The Bow Pose is complementary to the Plow Pose (Halasana). Benefits: Strengthens the spine, intestine, liver, and kidneys; aids digestion; reduces fat; and makes the body flexible.

Lie face down on the floor. Place palms on floor beside shoulders. Inhale and slowly raise head and chest off floor, arching the neck backwards. Look up and back. Hold breath in pose; then exhale and come down slowly. Note: The Cobra Pose is complementary to the Back Stretching Pose. Benefits: Makes the spine flexible; relieves gastrointestinal disorders; expands the chest, thereby strengthening the lungs and heart; awakens kundalini; and is recommended for women after childbirth because it strengthens the reproductive organs.