Lie on stomach with chin on floor and palms under thighs.
• Inhale and raise both legs as high as you can.
• Hold for a few seconds.
• Exhale and slowly lower the legs.
The following asanas strengthen the back, shoulders, arms, abdominal muscles and removes midbackache.
Caution: Those with severe lumbar and cervical pain should not do these. Should be avoided by those with a weak heart, high blood pressure, Hernia, colitis, peptic or duodenal ulcers.