Benefits: opens your hips and stimulates digestion. How to do: Kneel on the ground and place your hands on your hips. The tops of your feet should be resting on the mat. Lengthen your spine and bend backwards, placing your hands on your heels.Elongate your neck and curl your head backwards. Slide your hands to the soles of your feet and remain in the position for five breaths. Also you can stretch one arm strait in the air.