1. Lie in the prone position with the forehead resting on the floor, legs straight and feet together, toes pointing backwards, arms bent at the elbows, palms flat on the floor, shoulders and arms on the sides of the chest and fingers kept straight And together.
2. Inhale slowly and the raise the upper body (head, neck and chest). Look at the ceiling (sky) with the neck bent as far back as possible. For raising the body, only the back muscles are to be used.
3. Do not push up with your arms. Waist, legs and toes should remain on the ground. Raise your body as much as possible, holding the position and retaining the breath for a few seconds.
4. Exhaling slowly, return to the original position. Repeat three to four times.
Benefits & Precautions:
In diseases like cervical spondylysis, bronchitis, asthma and eosinophilia, it has a great therapeutic value. It removes weakness of the abdomen and tones up the reproductive system in women. Hernia and Ulcer patients ahould not do this asana.