locust pose

Breathing in, raise the right leg up. Keep the leg straight and do not twist the hip.
Hold and keep breathing.
Breathing out, bring the right leg down.
Repeat steps 3-5 with the left leg. Take 2-3 deep breaths.
Breathing in, and with some momentum, lift both legs up, as high as possible, keeping the knees straight.
Hold.
Breathing out, bring the legs down, take the arms out from underneath, and rest.
Repeat the above sequence with hands facing down in step 2.

Increases flexibility and strength of the entire back
Strengthens shoulders and arms
Tones the nerves and muscles especially in the neck and shoulders
Massages and tones abdominal organs, and improves digestion