Lie down on your stomach on a comfortable & level surface with your feet together with the top portion of the feet placed against the floor and your forehead rest on the ground with your both palms by the side of your shoulders and elbows bent. Inhale deeply and slowly, lift your head, chest and abdomen while keeping your navel on the floor. Continue remaining in the posture for few normal breaths. This helps tone the lower back muscles of the body by keeping your chest and upper back relaxed. The poses has a lot of health benefits such as improving flexibility, alleviate Asthma symptoms, improves digestion and blood circulation and promotes a regular menstrual cycle.
Caution: If keeping the palms by the shoulders gives you discomfort or any pains, change the position by placing the complete elbow on the ground which relaxes the back muscles and reduces the intensity of the stretch.