IV. Bhujamgasana —cobra pose: The cobra is a backward bend of
the spine from the hips to the head. It is helpful for building back
muscles along the spine and toning up the viscera.
V. Salabhasana — locust pose: This complements the cobra pose as
it is another posterior bend from the hips to the feet. The locust
strengthens the lower lumbar region and leg muscles. This lower
back pains and aches.
VI. Vakrasana — twisted pose: This is a gentle twisting of the spine
in a sitting position. This spinal twist is helpful for loosening,
lengthening and strengthing the ligaments in the spinal column to
keep the entire spine flexible and free from fixations.
VII. Naukasana — boat pose: While sitting, the legs and trunk are
raised about 30 degrees off the ground with the arms parallel to the
floor. The boat posture is good for toning up and slimming the entire
abdominal area.