Spinal column pose.
Lie flat on back with arms stretched out to the sides, palms down
Bend right leg, place the foot on left knee.
Gently twisting the spine, drop right knee towards floor in the opposite direction. Keep both shoulders on floor and look in opposite direction
Hold the pose for 10-30 seconds, breathing normal
Repeat it on other side, left foot on the right knee.
Alleviates stiffness and pain in the upper and mid back, makes it more flexible
Massages the internal organs of the stomach
Stretches the trapeze muscles above the collar bone removing stiffness
Controls sciatica pain
Those with severe sciatica should consult their doctor before practicing this.