13. Amarntha Kokkuasanam (Seated Crane Pose)

1. Heels together, toes apart.
2. Lie down on the back .
3. Stretch arms above the head one floor.
4. Sit up, elongating back, and stretch hands towards feet, gently moving back and forth. Pull the stomach in towards the spine.
5. Extend the hands to beyond the feet, grabbing ankles if necessary, and extend the torso forward.
6. Return to position 3 with the hands above the head. Repeat steps 3 to 6 ten times, similar to performing sit-ups.
7. Relax with the arms at the sides.

Maximises the stretching of the spine, tones the spinal muscles and prevents a stiff spine.Tones the nervous system. Improves digestion and relieves constipation. Aids in low blood pressure. Reduces abdominal obesity and fat on the hips, buttocks and thighs.

Contra-indications: During sciatica nerve pain attacks (but can prevent reoccurrence if practised during pain-free states), if suffering from Kyphosus (hunchback).