Sthiti: Prone Posture

  1. Bend the arms at the elbow and place the palms beside the lower chest at the level of the last rib exerting least pressure on the palms.
  2. Keep the elbow close to each other and let them not spread out.
  3. Inhale and come up.
  4. Arch the dorsal spine and neck backwards as far as you can.
  5. Keep the body below the navel in touch with the ground.
  6. Maintain the final position with normal breathing for one minute with less pressure on the palms.
  7. While exhaling come back to Sthiti position.
  8. Relax in Makaraasana


  • Brings flexibility to the dorsal spine.
  • Strengthens the spinal muscles.
  • Reduces the abdominal fat.
  • Useful in management of bronchial problems and back problems.


Those who have undergone the abdominal surgery may avoid this Aasana for 2 months. Proceed cautiously in cervical spondylosis.