1- Lie down on your stomach. Stretch your legs back with your toes pointed back and heels pointing up. Spread your fingers and place them on the floor under your shoulders. Hug the elbows back close to your body. Press the tops of the feet and thighs and the pubis firmly into the floor.

2 – With an inhalation, begin to straighten the arms to lift the chest off the floor, going only to the height at which you can maintain your pubis is on the ground. Press the tailbone toward the pubis and lift the pubis toward the navel. Keep your buttocks tighten but not too tightly. Firm the shoulder blades against each other on the back, puffing the side ribs forward. Lift through the top of the sternum but avoid pushing the front ribs forward, which only hardens the lower back. Distribute the backbend evenly throughout the entire spin.

3 – Hold the pose with deep and long breathings as much as you feel steady. Release your body back to the floor with an exhalation.




  • Strengthens the spine
  • Stretches chest and lungs, shoulders, and abdomen
  • Firms the buttocks
  • Stimulates abdominal organs
  • Helps to relieve stress and fatigue
  • Improves breathing
  • Soothes sciatica
  • Therapeutic for asthma



Avoid this asana unless instructed any modifications by professionals if you have any of the below or feel uncomfortable any time during your practice.

  • Injury in the back, hips, pelvis, knees, ribs, shoulders, elbows, wrist, and abdominal region
  • Carpal tunnel syndrome
  • Severe asthma
  • High blood pressure
  • Severe urinary incontinence