Get complete relief from lower back pain and menstruation hazards by practicing this along with other exercises. It relieves lower back pain and erase out the stiffness between the vertebrae with increase in the elasticity of spine. Also stretches the shoulders, hips, neck and hands. Regulates the secretion of pancreas, hence useful in diabetes. Half spinal twist posture can be done to get rid of menstrual discomfort and other female disease.

1. Sit down on the ground. Stretch both the legs in front of you.

2. First fold your right leg followed by the left leg.

3. Now with your left hand hold the right knee.

4. Then move your upper part of the body to right side and right hand will go back.

5. Head and neck will move toward right side. Count.

6. Now right hand will hold the left knee.

7. Then move your upper part of the body to left side and left hand will go back, count.

8. Head and neck will move toward left side.

9. Then take rest in Corpse pose in supination.

10. Now change your legs, i.e. fold your left leg followed by the right leg and do the same with your hands as stated above.

11. Then take rest in Corpse in supination. This is known as one set.