Step 1: Lie down on your abdomen; place your palms by the side of your chest; get your legs together; your knees, heels and toes are touching each other; press your thighs on the floor and slide them further down towards your heels.
Step 2: Inhale, press your palms firmly on the floor, and raise your chest up to the height at which you can maintain a connection through your pubis to your legs; press the tailbone toward the pubis and lift the pubis toward the navel.
Step 3: Narrow the hip points; expand your chest and push your shoulders back while trying to get your shoulder blades close to each other; raise your chin up, stretch your neck up (back of the neck should be stretched) and throw your head back; you are looking at your forehead.
Step 4: Hold the pose anywhere from 15-30 seconds, breathing easily (breathing can be tiresome); release and lower your body back to the floor with an exhalation. Tip: Get a toned mid-section by pulling your navel into your spine and then pressing it firmly on the floor. At the same time, keep raising your chest up with each inhalation so that the ribs and chest are completely stretched up.
It also stretches chest, lungs, firms the glutes and stimulates abdominal organs.
Raise your head only up to the point you feel gentle stretch at the lower back; do not push yourself for maximizing the stretch Also avoid in case of back injury, headache and pregnancy.