Utrasana - makes your spine more flexible

METHOD:
Keep the knees shoulder-width apart and the big toes about eight inches as you kneel. Only the knees and toes should touch the floor. Grasp the heels with hands and press them with your palms. Inhale and exhale a few times.Inhaling, raise your posterior off your heels and come up on your knees and toes. Pulling the shoulders back, push the hips forward. Exhaling, raise the chest and bend the trunk and head far back, curving the spine backwards. Keep the arms straight. Turn face towards the sky.

Complete the exhalation and take a few deep breaths. Invert the feet and place the toes and the upper part of the feet flat on the floor. Slide your hands down and grasp each ankle with the corresponding hand. Bend backwards further on the arms and make a curvature of the body by arching the spine and neck. Maintain this posture, breathing deeply and rhythmically, until a strain is felt. Inhaling, release the hands and return slowly to the upright kneeling position. Slowly, return to the sitting position between the heels.

BENEFITS:
The alternate flexion and extension of the spine in this asana makes it more flexible. It tones the muscles and nerves attached to the spine besides the muscles and nerves attached to the spine besides the muscles of the thighs, neck and face. It expands the lungs to their maximum capacity.