Main Steps

Lie on belly with forehead on floor and arms close to the chest. Bend elbows and bring ands close to the shoulders, with fingers, spread out. Inhale and raise head, neck chest and upper belly off the floor, keeping lower belly and pubis on the floor. Keep remaining portion of the body in close contact with the floor. Keep hips, thighs and knees firms and contracted. Extend neck fully, look towards the heart and brace shoulders backward. Maintain the pose and breathe normally. Exhale and return to original position.

Benefits

• Strengthens complete spine, posterior spinal muscles and ligaments.
• Tones larynx, heart and neck muscle.
• Broadens the chest.
• Stimulates abdominal and pelvic organs.
• Stimulates thyroid parathyroid adrenal glands and islets of Langerhans.
• Strengthens joints of upper extremities.
• Tones hip and thigh muscles.

Indications

• Cervical and thoracic spondylitis.
• High and mid- backaches.
• Early slipped discs and sciatica.
• Voice disorders thyroid and parathyroid disorders, diabetes and asthma.
• Arthritis of upper extremity joints.