- Lie down on the abdomen with legs together, toes pointing outwards and soles of the feet facing up.
- Chin touching the ground.
- Stretch the hands straight above the head, biceps touching the ears and palms resting on the ground.
- Close the eyes.
I. Starting position (Sthiti): Prone
- Lie on the stomach with the legs straight and the feet extended.
- Bend the arms at the elbows and put the palms flat on the floor at the level of the lower chest.
- Rest the forehead on the ground and relax the head.
- While breathing in, slowly raise the head and shoulder off the ground, bending the head as far back as it will go.
- Try to raise the shoulders without putting much pressure on the palms.
- Keep the navel as close to the ground as possible. Hold as long as it is comfortable.
- The hands can be placed at the back with the fingers interlocked.
- While breathing out, come back to the original position.
- It is known to stimulate the appetite and relieve constipation.
- It might be beneficial in certain cases of spinal problems. It keeps the spine flexible and healthy.
- It is effective in case of back ache due to overwork or long hours of standing.