Lie down on your chest. Slide your hands, palms down to either side of your shoulders. Tuck the elbows to your sides and keep your feet together. Raise your chest off the floor, supporting the weight on the palms, roll your head and neck back and up and look toward the ceiling. Breathe in as you rise. Hold your breath and that position for eight seconds. Exhale as you come down to 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) |