Procedure:
(a) In this asana one lies flat on the stomach with the legs straight, feet together and the soles of the feet facing upward.
(b) All the muscles are completely relaxed.
(c) Palms of the hands are placed flat on the floor, below the respective shoulders.
(d) The head and the upper position of the body is raised slowly after inhaling, just as a cobra raises its hood.
(e) The trunk is raised further, the hack arched and the head bent gently backward.
(f) Let the body from the navel downward to the toes remain in contact with floor.
(g) The arms may or may not be straight, depending on one's comfort level.
(h) After exhaling slowly return to the starting position.
(i) Repeat the asana 4-5 times.
Contraindication:
(a) Keep the palms close to your body, fingers together and elbows bent and stretched towards the spine.
(b) Use hands for minimum support
(c) Trunk should be lifted upto navel only, if lift beyond push back down.
(d) The whole process of raising the chest and curving the back must be gradual
(e) Do not raise the feet from the ground when raising the head.
(f) Do the asana slowly and smoothly.
(g) If the spine is stiff, proceed cautiously, jerk may be painful or even harmful.
