Tone up while lying down

This pose helps relieve lower back pain and stimulates blood circulation  Supta Padangusthasana Supta padangusthasana — supta (recline), pada (foot) and angustha (big toe) — translates to "reclining big toe pose" and is an excellent way to develop flexibility in the calves and hamstring muscles while toning and shaping the legs. It's a posture of choice for those with back problems, as it brings relief to the lower back and increases flexibility in the prone side of the body without straining the back. Procedure Lie in the prone position, with hands by your side. Bend left leg and hold your foot or ankle, or wherever you can reach. Slowly straighten your left leg, gently pulling your foot towards you. Straighten your knee as much as possible. Hold the final posture for up to a minute while breathing normally. Lower your leg and repeat on the other side. Benefits This pose stretches the hips and hamstrings. It relieves sciatica and lower back pain by realigning the vertebral column. It increases blood circulation in the legs. Caution Do not practise this posture if you have had a recent back injury.