Forward and backward bending pose:

To begin the pose, stand tall with your feet slightly apart and look straight. Now, imagine that you are lifting a bar off the floor. As you begin to lift the imaginary bar off the floor, take a deep breath, slightly bend your knees and reach the floor with a tightly clenched fist.

As you start rising, slowly exhale and when you do so, open your mouth and say a loud “haaaaaaah”! Try to be as loud as you can when you shout out the word. This helps release the built-up tension in the body and relaxes your facial muscles.

Once you are back in the original starting position, standing straight and tall, arch your back as much as you can as shown in the picture with your hands overhead, eyes looking upwards, chest out and fingers spread open.

This is one set. Repeat the set at least 10 times every day for maximum benifits and best results.

Benefits: Forward and backward bending pose helps release the built-up tension in the throat and other parts of the body.

It is also helps release stiffness or tension in the legs, back, shoulders and arms. It also improves the flexibility of the body, thereby making the spine supple and strong.