• Lie on the stomach.
  • Straighten the legs and position the big toes together with the heels falling out to the sides.
  • Raise the head and shoulders and rest the chin in the palms of the hands with the elbows on the floor.
  • Adjust the position of the elbows to a comfortable position.
  • Close the eyes and relax the whole body.


  • Natural and relaxed.



  • Back conditions.
  • Exaggerated lumbar spine.
  • 2nd or 3rd trimester of pregnancy.


  • Helps to rectify slip disk.
  • Alleviates sciatica.
  • Soothes lower back pain.
  • Relieves asthma.

Practice note

  • Bring the elbows together for a more pronounced arch in the spine or separate the elbows apart to relieve pressure on the neck.
  • Experiment with the placement of the elbows to find a comfortable position where the tension is evenly spread between the neck and the lower back.