Sit on your mat or on one or two folded blankets with your legs stretched out in front of you. Take a full, deep breath; as you exhale, bend forward and extend your arms beyond your feet, clasping your wrist, if you can. On an inhalation, stretch up through your spine and lift your sternum and head, keeping your back slightly concave. Exhale and extend your torso over your legs; rest your head just beyond your knees, if you can. Do not allow your buttocks to come off the floor. Stay in this pose for 20 to 30 seconds, then slowly return to an upright position.

EFFECTS: This pose is beneficial for women who suffer from high blood pressure, the free-floating anxiety of PMS or perimenopause, or bad menstrual cramps. Geeta Iyengar says it is good for the digestive system because it massages and strengthens your abdominal organs and tones your kidneys and liver. It helps instill a sense of safety and peace.

*CAUTION: Do not do this pose if you have diarrhea or feel nauseous.