Lie flat on the stomach with the legs straight and the forehead resting on the floor.
Interlock the fingers and place the palms on the back of the head or neck.
Allow the elbows to rest on the floor.
Relax the whole body and become aware of the breathing process as described for shavasana.
After some time, again become aware of the body and surroundings, and gently and smoothly release the posture.
Variation
This asana may also be performed with the fingers of both hands interlocked and placed under the forehead, palms facing up.
Breathing
Natural and rhythmical.
Awareness
Physical – on relaxing the whole body, feeling the soothing warmth of the palms melting away the tensions in the neck and related areas, and feeling the breath.
Spiritual – on ajna or manipura chakra.
Benefits
This asana is helpful for all spinal complaints, especially cervical spondylitis and stiff neck or upper back.