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

worked: Hamstrings, lower back, adductors and abductors (inner thighs)How to do it:1.   Step your feet wide to about 4 feet apart keeping the inside of the feet parallel to each other. Place hands on hips.2.   Inhale and lift your chest, lengthening

.Ardha Kurmasana stretches the back and shoulders, and creates a stretch in the ribcage which allows full expansion of the lungs during breathing.Ardha Kurmasana: Step by Step1. Kneel down at the back of your mat with your feet and knees together. Inhale

'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

on the floor, knees slightly apart and bum resting on heels. (If you can't manage this kneel back as far as you can and rest your hands on the floor to support your weight).2. Move your feet apart (tops of feet resting on the floor and toes pointing backwards

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

, 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

said than done. Here's how to do it.Savasana: Step by StepThe Body Bit1. Lying on your back, spread you arms and legs to about 45 degrees, eyes closed and breathing deep. 2. Allow your feet to fall outwards. Your hands should be resting on their backs

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