You can begin by lying flat on your back with your arms at your sides. Bend your knees, keeping your feet parallel and aligned with your hips. Place your palms on the floor at either side of your head. Your fingertips should rest beneath your shoulders. Inhale as you press your feet firmly into the floor and lift your hips upward. Contract your buttocks, thigh, and abdominal muscles to support your lower back. Keep your feet and legs parallel. Press through the palms of your hands and lift your shoulders off the mat forming a bridge with the body. Make sure your arms remain parallel. Remain in this position for few breaths. This pose helps to stretch the chest, neck, and spine and calms the brain. Repeat this exercise for ten times. This is an excellent exercise to reduce back pain.
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