Chakrasana (The wheel pose) - Male
Lie flat on your back. Bend the knees upwards. Keep both feet close to your buttocks. Grab your ankles with both hands. Push your hips and chest up as far as possible forming an arch. Hold the position for some time breathing deeply.
Then take your grip off the ankles and bring the arms to the floor just behind the shoulders. Inhale and lift the body as high as possible by straightening the knees and elbows. Arch back the neck so that your face becomes parallel to the floor.
Benefits: The asana increases the flexibility of the spine and strengthens the arms and chest