• 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

  • 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.