Sthiti: for Prone Posture

Practice

• Lie down on your abdomen, legs together, hands stretched out over the head and chin on the floor.
• Make fists of your palms with the thumb tucked inside and place them underneath the thighs.

Type-I (Ardha Salabhasana breathing)

• While inhaling raise the right leg up as far as comfortable without bending the knee.
• While exhaling return the right leg back on to the floor slowly.
• Repeat with the left leg in the same way.
• This is one round. Repeat ten rounds.

Type-II (Salabhasana breathing)

• While inhaling, this time raise both legs together as far as you can.
• While exhaling bring them back on to the floor slowly.
• This is one round.
• Practice ten rounds.

Note

• Take firm support of your fists while raising one leg or both legs. Accordingly, place the fists so that you can take maximum support.
• Do not bend the knees at all.
• In case of Ardha Shalabhasana, the leg on the floor should be relaxed and straight.
• Do not strain or exert yourself.
• Synchronize the movement and breathing, closed eyes and breath awareness.
• Keep your eyes closed throughout the practice.