Setubandh Asana
Method: To make simpler lie down on your back, fold the legs at the knee and bring the heels close to the hips. Keep legs three to six inches apart and arms on the sides. Inhaling lift the hips and waist upwards, keeping shoulders and feet on the floor. Support the hips with the palms. Hold for a few seconds and exhaling slowly bring the hips down on the floor.
This asana brings flexibility to the spine, neck, arms, palms, hip and shoulder joints.