Place your blanket or your yoga mat on the surface.
Lie down on your stomach, rest your head on your hands and relax the body..
Now join your legs and stretch your arms.
Keep the forehead on the ground.
Now place your hands just beside the body; keep palms and elbows on the ground.
As you inhale slowly, lift the head and chest up to navel region without changing in the position of
Stay there comfortably.
This is called Sarala Bhujaṅgāsana.
Now come back and place your forehead on the ground.
Keep your palms besides the chest and raise your elbows where they are.
Inhale, slowly lift the head and chest up to navel region.
Keep the elbows parallel and maintain the posture for 10-30 seconds with normal breathing.
This is Bhujaṅgāsana.
Exhale, rest your forehead on the ground, come back to Makarāsana and relax.
Keep the legs firm so that no load or strain is felt on the