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
and all five toes are pressing down. The left leg should be travelling straight back from the hip and not angled off to the left. Sliding the leg further back increases the intensity of this stretch.4. Lower the outside of your right buttock to the floor
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
's important to keep flexibility in all directions of the spine."Ustrasana: Step by Step1. Stand up on your knees, hip distance apart. Place your palms on your lower back, fingers facing down (as if you were slipping your hands into your back pockets). Your
) to create a space and try and lower your bum to the floor in between your legs.3. Lean back and rest your elbows on the floor either side of your legs, then slowly lower down to resting on your forearms (if you can’t do this remain either with your elbows
loosely arrange at a 30-40 degree angle away form the body, like the wings of a plane. Your feet should be hip width apart2. Inhale and, using your whole core: glutes, lower back, abdominals, breathe in lift your arms, legs off the floor as high as you
it is and shuffle your knees one at a time to meet your head again.5. Lift your shoulders away from your ears and enjoy a stretch in your upper, mid and lower spine.Sasangasana: The Benefits“This posture gives maximum extension of the spine, increasing its mobility
, 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
lower back and hips. Now grip your feet from underneath with all ten fingers and toes pointing forwards. Tuck your elbows behind your knees.7. Bend down and forward so that your torso and your quads are touching. There should be no gap between them. Your
