The Diamond Posture (Vajrasana)
Sit back in your heels and extend upward from your hips, balancing your head nicely so that a line drawn through hip, shoulder, elbow and ear would not be crooked. You should sit up in this position for best gains.
The Locust (Salabhasana)
Most yoga pupils are comfortable with this position. Lie flat, face down, chin on flooring. Make your hands into fists and shove on them under your thighs to help the face lift, or put them alongside your body. Tightening your buttocks, exhale and lift legs from your hips and extending your legs upward and back. Hold place for so long as possible, exhale, return to starting repeat and pose.
Location hands just below shoulders, exhale and lift head, then chest, shoulders and torso, straightening your arms and shoving down from your pelvis. From the back of your head to your tailbone, your body should be arch back. Shove shoulders down and back. Shove head. Remain like this as long as possible with ordinary respiration. Come down really slowly, and relax.
The Braid (Bhardwajasana)
Put your hand, palm down under your left knee. Turn your body and clasp your right elbow with your left hand, from the back. Fold place for several breaths and then wriggle and look back over your left shoulder. Return to starting position and repeat on other side. You should do this position every hour if you’ve got lower back pain.