Lie on your stomach with chin on the floor and palms on either side of your shoulders. Inhale. Raise chin and shoulder off the floor arching back. Eyes should look up at the ceiling, stomach should remain pressed on the floor so the arch is emphasised at the lower back.
Hold for a few seconds initially. Breathe normally throughout. To return to starting position, exhale and lower your back gently to the floor. Attempt thrice.
With a few weeks or even months of practice, you can do this pose only once but extend time to half a minute or more in the final position.
Avoid: In case of abdominal inflammations and flare-ups and severe lower backache and hyper-thyroidism.
Benefits: Helps lose weight. Tones the back. Shapes the legs and hips. Is mood-elevating by boosting respiratory capacity. Keeps face and the neck region unlined. Is very therapeutic in diabetes. Boosts immunity.
Also read: Yoga made easy with props!
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