One of the significant benefits of bow posture stretching is to improve spine flexibility. Practicing this exercise regularly would help in reducing strain in the neck, back, and also release muscle tension. Also, it enhances the blood flow and strengthens the upper body.

• Lie on the belly with the head towards one side and the hands alongside the body.

• Turn the head to touch the floor with the chin. Exhale, fold the knees, and grab the right ankle with the right hand and left ankle with the left hand.

• Inhale, slowly lift the chest and raise the knees while continuing to hold the ankles with hands.

• Exhale and slowly lower chest and feet. Return to the original position in step one.

Cobra pose helps in relieving backache, improving hunger, and reducing abdominal fat. It can also help in strengthening the stomach and spine.

• Lie down on the belly with face down, elbows bent and hands placed next to the face.

• Gently push the hands to the floor and lift the body upwards. Gradually straighten the elbows and raise the head while doing so.

• Put the weight on the palms and raise the upper body.

• Hold this position for 10 seconds and come back to the initial position.

This stretching exercise is good for the hamstring and the lower back. It releases hamstring tension, flexes the spine, and improves the motion of hips.

• Sit on the floor with legs straight forward and feet next to one another.

• Slowly bend forward and touch the toes with hands. Hold the position for 10-30 seconds and return to the original position.

• Beginners can also perform this exercise while sitting in a chair and legs slightly bent.