Lie in a prone position. Bend your knees and reach behind you to grasp your ankles. Raise your head, chest and legs, supporting your weight on the navel, forming an arch. Extend the neck and chest as far as possible. Breathe in while raising your body and hold that position for eight seconds. Breathe out as you assume your original position.

| Lotus Pose (Padmasana) | Perfect Pose (Siddhasana) | Easy Pose (Sukasana) |
| Yoga Pose (Yogasana) | Hero (Viirasana) | Fish (Matsyasana) |
| Bow (Dhanurasana) | Cobra (Bhujaungasana) | Locust (Shalabhasana) |
| Bellows (Bhastrikasana) | Head-to-Knee (Janushirasana) |
| Spinal Twist (Bharadvajasana) | Wheel (Cakrasana) | Plough (Halasana) |
| Shoulder Stand (Sarvaungasana) | Hare (Shashaungasana) |
| Triangle (Utthita Trikonasana) | Corpse (Shavasana) |