Apanasana

Starting in the lying rest position, take the feet off the floor and bring the thighs to a vertical position. Place the hands on the knees and without taking your head off the floor, exhale, while bringing the knees towards the torso. Try to let the abdominal muscles do most of the work, letting the hands help a little toward the end of the movement. On the inhalation, allow the knees to move away to the starting position, while bringing the arms overhead to the floor behind you. Repeat slowly 6 times, being sure to breath out as the knees come towards the body and breath in when they move away.

 

This classic posture helps digestion and elimination and limbers the lower back.