The primary aim of this asana is to relax the every bit of muscle and provide them a deep repose. You can learn this asana as below:

Routine:

• Lie down on the stomach over a clean yoga mat.
• Male persons may hold a thin pillow below their chest.

• Stretch the hands above the shoulder with palms facing downward.

• Let the forehead touch the mat and the elbow both the ears.

• Keep the neck straight.

• Maintain comfortable distance between your legs.
• Mentally relax the spinal chord and lower torso.

• Hold your arms straight but do not put any pressure on the belly.

• Concentrate on your stomach.

• Breathe rhythmically and count inversely like the Corpse pose from 27 to 1.

• Return back to the Corpse pose when the counting gets over.

Breathing Pattern:

• Natural and rhythmic.

Consciousness:

• Physical - on relaxing the body, breathing and the counting.
• Spiritual - on Ajna or Manipura Chakra.

Benefits:

• Slipped disc.
• Hardness in the neck muscles.
• Stooping figure.

Contraindications:

• 2nd or 3rd trimester pregnancy.