- Lie down in supine position. Body relaxed.
- Bend your knees, bring the heels near the hips. Feet hip distance apart.
- Slowly raise the hips and spine up over the ground. Keeping the shoulders, neck and head on the mat.
- Position of the hands:
- Hands can be placed on the mat, palms facing down, arms relaxed.
- Place your palms on the back stretching the spine in complete arch. Elbows are on the mat closer to the body.
- Position of the Feet:
- The feet can be either placed on the ground completely or
- Heels raised up, toes down raising the spine completely over the mat.
- Assure that neck is relaxed and chin is closer or touching the chest.
Coming out of the posture:
- Release the hands and feet.
- Slowly and gently bring your spine down.
- Stretch your legs and relax your body.
- Inhale long and deep while raising the spine up.
- Inhale and exhale while holding on to the posture.
- Exhale while bringing spine down.
- Normal breathing after relaxing the body.
- Wrists, arms, spine and abdominal region.
- Breathing – to the chest while retaining the posture.
People with severe spondylosis should not try this asana.