Half front and back bends for back care:

To start this pose, stand tall and breathe normally. Now, spread your legs slightly apart and place your hands on your hips. Take a deep breath and as you exhale, support your back with your hands and arch your back as shown in the picture.

Try forming as sharp a curve as you can with your back. Maintain the position for at least five seconds before you can go on to the next step.

Now, push your hips outward, and bend forward, facing the floor. As you exhale, bend forward and keep your torso parallel to the floor while you lengthen your back. Keep your buttocks tight while keeping both legs straight at the same time.

Stay in this position for a minimum of five seconds, (as shown in the picture) before you return to the original pose.

Feel the stretch in your hamstrings while in this pose. Maintain the rhythm of respiration when you perform this exercise, by inhaling and exhaling at a uniformed pace.

Benefits: This pose helps the spine immensely. It makes the spine supple and strong.

The writer is a successful yoga master