Practice:
Lie on the abdomen. Place the elbows beneath the shoulders on the floor. Clasp the elbows with the hands. Allow the head to hang down loosely. >Inhaling raise head, back and buttocks so the trunk of the body is parallel to the floor. >Look to the front. The back should not sag. >Holding the breath remain in this position for as long as comfortable. >Exhaling lower the body and relax with the head down.

Benefits:
Strengthens the diaphragm, therefore deepens the breath. This exercise strengthens the shoulder, back, pelvic and abdominal muscles. It also stimulates the energy of the entire body.