This exercise is great for stretching the back and at the same time it works your glutes and hips. It also helps with flexibility and strengthens. I am rather stiff as I tend to do alot of running, squats and lunges and often do not stretch my body as much as I should.
Start by lying face down with your forehead resting on the mat and your arms beside your body, with your palms facing up. Slowly lift your head followed by your upper body, arms and legs. Hold for 30-60 seconds. If this is too hard only lift your legs and practice each day until you are able to do the whole pose. If you are new to exercise or unfamiliar with this pose please only do this exercise with a professional trainer. It is so important not to injure yourself. If at any time you experience any discomfort please stop immediately. Do 2-3 sets 8-12 reps.