Yogasana for the week: Ustrasana

Benefits: Good for the spine.Known to help people with drooping shoulders and even hunch as the entire front body is stretched.Abdominal organs benefit, there is better digestion.Provides relief to people with back problems.Women who suffer from menstrual cramps and related problems too can benefit from this asana.

Also read: Too tired to work out? Try these Yoga poses

How to do it

Kneel on a firm surface. Keep thighs and feet together. Toes should be resting on the floor, with the soles of the feet facing upwards Keep your hands on your hips. Bend backwards, with the spine curving. Expand your chest and stretch the thighs too

Place the right palm on the right heel and the left palm on the left heel. It is good if you can rest your palms on the soles of your feet.

Slowly push your head backwards.

Tighten your buttocks and stretch the upper back and lower back. Do not strain your neck.

Breathe normally and stay in this position for 20-30 seconds Next, take the hands back to your waist one by one and return to the straight position.