Pristha= back, trunk; tana= streaching; streaching of the whole trunk.
1. Lie down on your stomach. Stretch the hands straight in the front of head, keeping the palms one above the other, facing downwards. The legs should be straight and the toes stretched backwards. The forehead should rest between both the arms.
2. Inhale and pull the hands forward while stretching the legs backwards. Perform this asan while the body should remain stable. This will cause vibrations in the back. Exhale and relax the body. Repeat this 3 to 4 times.
1. It strengthens all the nerves and veins of the back.