Sarvangasana
(shoulder stand)Ideally use a blanket to support the shoulder area, with your chin relaxed and neck still, legs and feet upright using your abdominals and your back supported with flat palms, breathing deep. Helps to regulate metabolism and relieve mental sluggishness.

Halasana
(plough)Support your lower back with the palms of your hands whilst your legs drop back behind your head. Deep breathing essential in this pose, which will stretch and strengthen spinal muscles and open up the spinal discs, ease indigestion and stimulate your spleen and liver.

Matsyasana
(fish pose) Use a block or book as support for your thoracic area and head, with your arms and palms underneath bottom and weight pushing down. With your legs stretched out, take five deep breaths. This will increase lung capacity and is excellent for all parts of the spine after a day spent hunching over a desk.

Paschimottanasana
(sitting forward bend) Support under your knees or sit bones is effective in this pose. Your shoulders and upper body relax whilst your lower back and hamstrings are stretched. This stretches all the muscles in your back.

Ardha Matsyendrasana
(Half Spinal Twist) Sit upright, breathing into the twist. Make sure not to strain your neck muscles as you move your chest and abdominal area. This pose strengthens muscles deep in your back and improves posture.