Get a supple neck and back!

If you have been sitting or standing for long hours — especially computer professionals or housewives — you can get a crick in your neck or back pain. Try these exercises for the neck, spinal column and lower back...
 
Brahma Mudra Asana: If you’re sitting for long hours, it helps ease pressure on the neck.
Method: Sit cross legged in the Padma Asana or Lotus
position. Keep your spine straight and your shoulders in a straight line with your chin parallel to the ground. Gently turn your neck right to a 90 degree angle or as far as is comfortable without feeling undue pressure. Hold for 5-10 breaths. Return neck to original position. Repeat procedure, this time turning your neck left. Bring back to original position after holding for 5-10 breaths. Then lift your chin towards the roof, as far as you can without  feeling any pain. Bring neck to original position Repeat this entire cycle three times (left-centre-right-centre-upwards-centre).
Precautions: Be careful to move only your neck and not your shoulders during this exercise as this will twist and harm the spine. Avoid forward bending during this exercise.

Sideways Spine Twist: This exercise is excellent for easing compression and strain on the nerves and stretches and tones muscles.
Method: Stand with your feet apart. Stretch your arms straight out with your palms facing down at a 180 degree angle to each other. Without moving your legs from their original position twist your upper body right as far as it can stretch. Hold for 5-10 breaths. Bring upper body to original position facing front.
Repeat the entire cycle three times (right-centre-left).
Precautions: Be careful not to bend your legs during the exercise. Do not twist your body downwards towards the knees or the feet.  The twist should be parallel to the ground.
 
Ardha Pawanmukt Asana: Useful lower back pain and for lumbago, besides helping in healing the lower back.
Method: Lie  flat on the ground in a supine position. Fold the right leg and bring the knee up to your chest close to the body as is possible. Hold for 5-10 breaths. Return leg to original position. Repeat this with the left leg. Bring to original position. Now bring up both knees together to the chest and hold for 5-10 breaths. Return to original position. Repeat the entire cycle (left leg-right leg-both legs) three times.
Precautions: This asana needs to be done gently
Make sure that the knee is within the body frame and near the chest, not outside the chest. If it is outside, the proper pressure to the required body muscles is not achieved.

Setu Bandhasana (Bridge pose): This asana works mainly to rid the body of stress and help it relax. It also strengthens the muscles of the buttocks, apart from the back and hamstrings and is superb for rejuvenating tired legs.
Method: Keeping your shoulders on the ground and your arms flat, raise your pelvic so that the spine is lifted from the ground.
Precautions: Don’t bend the body or lift the buttocks
either very high or keep them too close to the ground. Find a mid-range.

Kati Vakrasana (Supine Twist): Helps release built up pressure around the spinal column and is great for lower back problems.
Method: Lie flat on the ground with your arms stretched out 180 degrees to each other and your palms facing the ground. Fold your legs at the knees, so that the knees are facing the roof with your feet tucked under. Twist just your lower body legs in that position to the right, without removing your arms from the ground. Hold for 5-10 breaths. Bring legs gently back to central position. Repeat the procedure for the left side.
Precautions: Do not move the upper body. Make sure there is no pressure on the spine.

—Inputs courtesy Parmanand Agarwal secretary of Kaivalyadham.