Diamond Arch - observe base lock by tightening the sphincter muscle and the genitals and raise your arms overhead. As you inhale, raise your arms and make sure you open your chest and the armpits and gaze at your hands that are meeting each other.
Benefits: Relieves pent-up stress and tension in the chest and aligns the hips and shoulders.
Child pose – exhale and slowly bring both your hands down to the floor in front of you. Touch your forehead and make sure your buttocks are on the heels. Keep on lengthening the spine as if you are lengthen a golden necklace. Feel the stretch from the lower back to the back of the neck. Try this pose, if you feel pain or stiffness in the back, knees and ankles due to long hours of standing or sitting during your day.
Cobra Pose – as you inhale slide forward into the cobra pose. Press your palms to the floor and keep your arms close to your body with your elbows bent. Make sure your shoulders are away from your ears and raise your chin. For those who have back pain, make sure your keep your navel touching the floor.
Benefits: Cobra posture is not only good for relieving back pain but is also a posture of confidence! As this posture helps open your heart centre, it makes you overcome doubts and fears.
Links:
[1] http://www.masterkamal.com