Bridge Pose
http://www.youtube.com/watch?v=_XQ4MSitsac
Lie down on a firm flat surface,bend your knees,feet flat on the
floor,hip's apart, close to your tailbone ,keep your lower back flat
on the floor,inhale,press in to the sole of your feet and lift your
hips upward,stay 30 to 60 seconds,slowly lower one vertebra at a
time,bring both knees down to the floor,clasp both knees and
bring them to your chest,hold for 30 seconds and release. Repeat
two to three times.
This pose improves the flexibility of the spine and the shoulders.