Reverse Table Pose
After a long day studying, driving, or in front of the computer, you need to try this one.
It´s a yoga posture that provides a deep stretch to the upper body, including your shoulders, chest, abdomen, and spine. This pose will build strength throughout all the core muscles and the muscles surrounding the spine. It also improves balance and posture. Additionally, it will strengthen the wrists, arms, glutes, legs, and back. It also restores balance after sports and activities that require forward motion, such as swimming, biking, or playing tennis.
Begin by sitting on the floor with your legs extended in front of you and your arms resting at your sides. Bend your knees and place your feet flat on the floor.
Place your hands behind your hips, shoulder-width apart. Press your palms flat, and turn your fingertips inward.
Inhale and press with your hands and feet. Straighten your elbows, and lift your hips and chest up toward the ceiling. Try to bring your chest, torso, and knees into one straight line, parallel to the floor.
Keep your legs active and firm, but do not squeeze your glutes.
If you are comfortable here, then gently drop your head back so the crown of your head faces the floor. Gaze gently at the wall behind you. Breathe softly.