Sit in Dandasana then spread both leg as much u can hold both the legs big toe with both hands inhale the breath hold for 5 to 10 seconds and exhale slowly and touch your forhead on the floor. Stay their for 20 seconds normal breathing then inhale up your head and exhale.
Stretches the insides and backs of the legs
Stimulates the abdominal organs
Strengthens the spine
Calms the brain
Lower-back injury: Sit up high on a folded blanket and keep your torso relatively upright.