Practice:
Sit in Vajrasana. Clasp the hands behind the head. Press the elbows back slightly. >Exhaling bring the elbows forward and at the same time bend the head and upper back forward. Move slowly, vertebra by vertebra, until the back is completely rounded. During the posture the pelvis tilts backwards. >Inhaling bring the back and the head upright. Begin from the hips and lift vertebra by vertebra, until the body is completely upright. As the body lifts bring the elbows back.

Benefits:
Stretches, strengthens and improves blood supply to the muscles of the neck, back and shoulders. Increases flexibility of the entire spine.

Asana is included in the following categories:
Asanas and Exercises to Relax the Neck and Throat Muscles