Steps:

• Lie with flat feet on the back and palms on each side of the body.
• Push the shoulders back towards the spine.
• Lift the body in cobra pose and keep the chin up, use hand for support without giving much pressure.
• Giving the stretch on stomach and upper part.
• Release after 15 to 30 seconds, slowly putting the body in lying down posture.

Benefits:

• It strengthens the spin
• Stretches the shoulder, abdomen, chest and buttocks
• It is good for people suffering from asthma
• It releases fatigue and stimulates the abdominal organs

9. Marjaryasana or Cat Pose:

This pose is slow kneading for back and core

Steps:

• Make a table top position using knees and hands.
• The toes should be curled and knees should be below the hips
• Wrists, elbows and shoulder should be perpendicular and straight to the floor.
• Arch the spine up towards the ceiling while exhaling
• Bend the head towards the floor without forcing the chin towards chest
• Inhale and come back to the table top position back

Benefits:

• It relaxes and stretches the neck, spine organs of the abdomen

See More: Benefits of Yoga

10. Mandukasana or Frog Pose:

This is a simple yoga pose. You may get relieved from back pain and sprains.

Steps:

• Go on the floor on the knees and hands,
• And position knees some inches apart and place feet right behind
• Place the palm right below the shoulders and look downward on the floor between the hands
• Now push the back towards the spine, this will stretch your spine
• Move the knees towards the sides slowly
• Start sliding downwards and keep the palm flat against the floor
• While exhaling, keep pushing the hips backwards.
• Hold this position for 3 to 5 breaths
• And now come back to the table top position

Benefits:

• It stretches your hips, spine and thighs.

11. Baddha Konasana or Butterfly Pose:

You have to sit in butterfly position and your kid will flutter like graceful butterfly.