The Bridge - Sethu Bandhasa
Increases flexibility and suppleness; strengthens the lower back and abdominal muscles; opens the chest. Lie on your back with your knees up and hands at your side Your feet should be near your buttocks about six inches apart.
To begin, gently raise and lower your tail. Then, slowly, raise the tailbone and continue lifting the spine, trying to move one vertebra at a time until your entire back is arched upward. Push firmly with your feet. Keep your knees straight and close together. Breathe deeply into your chest. Clasp your hands under your back and push against the floor. Take five slow, deep breaths. Come down slowly and repeat.