This asana should be done at home. When you wake up in the morning, continue to lie down on your back. Bend both knees and keep both soles flat on the bed just below the buttocks ? knees together, ankles together. Interlock the fingers of both hands and place your palms under the head. This is the starting position. As you exhale, turn both legs simultaneously to the right and try to bring the knees down towards the bed. The knees and ankles must remain together. Simultaneously, turn the head to the left and look at your left elbow, keeping the shoulders and elbows on the bed. Hold this position for about five seconds and enjoy the stretch on the entire spine. Then, as you inhale, slowly return the head, neck and feet to the starting position. Go through the same cycle but this time, turn the knees to the left as you exhale and the head to the right, looking towards the right elbow and making sure that the knees and ankles are together. Hold for five seconds and then, as you inhale, return to the starting position. This is one round. Do this a few times more and then get out of bed. Drink two glasses of plain water.

This asana too should be done at home. If you have recently suffered a spinal or back injury, don?t attempt this without consulting your doctor. If you get permission, then seek expert yogic advice about which asanas to do and how to do them correctly. This asana is a relaxation practice that works wonders on the spine and lower back. Try it out in the evening after your day?s work is done. Lie flat on your stomach, raise the head and shoulders and place the chin on the palms, with the elbows on the floor. Close your eyes, relax the body. Notice the pressure in two places ? the neck and the lower back. If you move the elbows forward, the pressure on the neck increases. If you bring them closer to the body, the pressure moves towards the lower back. Experiment and come to that position of the elbows where the pressure on the neck and lower back feels more or less the same. This is your position. You can remain in this position for as long as you wish? while you read a book, watch TV or talk to someone. With eyes closed, it is a good posture to be in while you introspect.

This is the ideal asana for the workplace. Those with high BP or cervical spondylosis should avoid the forward bend in this asana. Try it out with the eyes open. If you don?t enjoy it this way, then do it with the eyes gently closed. Either way, do the practice slowly. Be gentle with the neck. Sit back comfortably, and bring the chin in contact with the point between the collar bones. Gently and slowly, turn the chin to the right shoulder and when you reach it, turn the chin upwards towards the ceiling by tilting the head back. Then, turn the chin to the left shoulder. Now, turn the head downwards and bring the chin back to the centre of the chest. This is one round, anti-clockwise. Do four more rounds, but very slowly, but in a smooth circular movement. After 10 seconds of rest, do five rounds clockwise very slowly to complete the practice.

This asana is a must for everyone. It relieves stiffness in the upper back, neck and shoulders. Done regularly, this asana helps significantly in the treatment of cervical spondylitis and frozen shoulder. Do it slowly, whenever you get a chance ? at work or at home. Sitting or standing, place the fingers of the left and right hands on the left and right shoulders. Join the elbows in front of the body and then raise them upward to point towards the ceiling by taking your biceps past the ears. The backs of your hands should be touching each other as your lock both shoulders. Continue rotating the elbows till they come to the sides (see picture above). Next, bring them down till they touch the torso and finally, complete the full circle by bringing the elbows in contact with each other in front of the body. This is one round. Inhale on the upward movement and exhale downwards. Do five to eight rounds slowly in this direction and another five to eight rounds in reverse.

Illustrations: Suman Choudhury