Backbends are great for improving spinal flexibility, but even more significantly, they're heart openers. Sometimes they bring up a lot of emotions, so don't be surprised if you feel a sudden rush of sadness or joy. It's all good.

Come to lie down on your back and bend your knees, bringing your feet close to your butt. Your arms should just be along your sides and you should feel your spine making contact with the floor, from your lower back to your neck.

Now raise your hips off the floor as you inhale, and slowly roll each shoulder under so that the backs of your upper arms are making contact with the floor and your chest is broad and open.

Clasp your hands beneath you and press into your forearms. Don't let your knees splay out; you can prevent this by pressing into the inside edges of your feet.

When you're ready to come down, release one arm at a time and slowly roll your spine down to the ground as you exhale.