Step 1: Posture - Bhujangāsana

Technique

• 9. In the final position, the pubic bone remains in contact with the floor and the navel is raised a maximum of 3 cm. If the navel is raised too high, the bend tends to be in the knees and not in the back.
• 10. The a rms ma y or ma y not be straight; Hold the final position.

Technique

• 11. S t a y in this postur e for 60 seconds.
• 12. To return to the starting position, slowly bring the head forward, r e l e a s e t h e u p p e r b a c k b y bending the arms, lower the naval, chest, shoulders and finally the forehead to the floor. Relax the lower back muscles.