Benefits: Strengthens back, glutes, hamstrings; stretches chest, abs; keeps spine flexible
Helps: Weak inner thighs, weak back, proper alignment, posture, relieve stress, PMS

1. Squeeze a yoga block, rolled-up mat, towel, or foam roll between your thighs and lie face down. Tuck your tailbone toward the mat.

2. Rest your palms on either side of your chest, elbows bent and hugging in toward your ribcage, fingers pointing forward.

3. Inhale and push through the tops of your feet and your palms, lifting up into cobra pose (bhujangasana). Open your chest, pull your ribcage forward, and keep your shoulders down away from your ears.

4. Exhale and release. Lower yourself slowly and carefully, one set of ribs at a time. Repeat three times.