Trunk roll for back care:
Begin this pose by lying down flat on your back. Stretch your arms out straight, in line with your shoulders and bend your knees with your feet touching the floor.

Now, place your left leg over your right leg as shown in the picture and slowly tilt towards the right as shown in the picture. Make sure your back is touching the floor and turn your head in the opposite direction. Hold the pose for about 10 seconds. Keep your shoulders relaxed and breathe normally throughout the pose.

Do this set about 10 to 12 times. Next, repeat the same set with your other leg. Try doing them alternatively so that it balances the strain caused to either of the legs.

Benefits: It is great for relieving tension and stiffness of the spine.

The writer is a successful yoga master