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Lie flat on the stomach.

Place the hands beside the stomach with the palms on the ground.

Raise the upper body by pushing with the hands and arching the back.

Allow the head to gently drop behind.

Breathing: Inhale while raising the torso.

Hold the position for as long as possible.

Breathe normally in the final position.

People suffering from peptic ulcers, hernias, intestinal tuberculosis or hyperthyroidisms should not practice this asana without the guidance of a competent teacher.

Exhale while lowering the torso.

Sequence: This asana is most beneficial when it is preceded or followed by a forward-bending asana.

It may also be performed in conjunction with the shalabasana and dhanurasana to maintain general health of the back and spine.

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