Santolanasana benefits the spine and improves concentration. Here's how to master this yogasana

Yogasana for the week: Santolanasana

BENEFITS
A great asana to strengthen your core, calf muscles, hamstrings, shoulders and your entire arms. Benefits the spine and improves concentration too

HOW TO DO IT
.. Get on the floor on your fours. Your knees must be straight below your hips.

.. Lift your knees, head facing downwards. Stretch your tailbone, straighten your knees and rest your heels on the ground. You should be able to feel a stretch. Breathe comfortably. You are now in Adhomukhashvanasana.

.. Next, lift your upper body slowly so that it (including your head) is parallel to the floor. Move your heels up so that only your toes are on the floor. Ensure that your shoulders are in a straight line with your wrists. Stay in this position for 20-30 seconds.

.. Return to Adhomukhashvanasana and then bring down your knees to the ground. The soles of your feet should be facing upwards.

.. Move your head slowly towards your knees and rest your buttocks on your heels (Shashankasana).

.. Relax for sometime, lift your head up slowly, sit erect and rest your hands on your knees (Vajrasana). Take some deep breaths with eyes closed and then release the pose.

Note: Do a little warm-up before starting. Consult your doctor if you have specific medical conditions before doing any new exercise.