• 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

II. Practice

  • Make fists with the thumb tucked inside and rest them under the thighs.
  • Breathe in and hold the breath. Raise the legs up together from the waist without bending the knees.
  • Maintain the posture for sometime. Slowly bring down the legs while breathing out.
  • Relax in Makarasana.


  • Pull up the knee caps and squeeze the buttocks to improve the posture.