If you've harboured secret desires of having the flexibility and grace of a ballet dancer, you'll love Dandayamana Dhanurasana.Even if you're just looking for a more flexible lower back or an end to back pain, you'll love the sixth pose

stiff in runners," says Olga Allon, director of Hot Bikram Yoga.  "Really stretch your arms forward and your hips back and down, as this will create space in your ribs and may help increase lung capacity. It also stretches the lower part of the lungs, so

, glue your legs together and keep them as straight as possible. Shift your body weight to your torso and shoulders; take a deep breath and as you exhale, extend and lift both your legs. Keep breathing and use your glutes and lower back muscles to keep

to level your hips to a point where a tray could be balanced on your lower back. If you feel stable enough (keeping your abs tight helps), bring your hands back to prayer position in front of your right foot. Keep your back leg straight and always have your

nerves by increasing circulation, strengthens the spine along its entire length and develops flexibility.""Runners often neglect their glutes, but having strong glutes can decrease the risk of lower back injury or pain, and give you power to sprint

to the guide above. 2. Interlace your fingers and thumbs, forming a 'cup' with your hands. This grip is used a lot in Bikram, and is often referred to as the 'Bikram grip'.3.  Contracting your abs to protect your lower back, bend at the waist, and pick up your

and tightness lurking in the lower back.“If running has given your tight hips and groin strains, this pose helps stretches out that area. It also lengthens the spine, opening up the vertebrae which can get compressed from running.“Every time your foot hits

with the top of your head. 4. As you exhale (for a count of six), bring your elbows and wrists together in front of you, whilst gently and slowly tipping your head back. Exhale through your mouth making a 'haaaaa' sound, and ensure you fully empty your lungs