Lie down on your abdomen with forehead resting on the floor, feet together and toes pointing toe the wall behind you. Bend the arms and place the forearm on the floor with palms touching the floor. Finger tips pointing forward and in line with the crown of your head. Forearm and elbows are close to the body.
Relax your entire body.
Lift the head up, lift the chest up and push your shoulders down. Elbows, forearm and palms remain on the floor.
Relax in this position for comfortable length of time and slowly lower your chest.
Breathing: Inhale while you lift your head and chest up. Exhale while you lower your chest to the floor. Breathe normally in the final position. Do not hold your breath.
Duration: Hold the position for a minute or so. Practice 4-5 times.
Awareness: relax the back
Benefits: Good for stiff back, backache, slipped disc.
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