When front lying, relax the whole body. Ground the hips and pelvis. Place palms flat under the shoulders – squeeze the elbows to the side chest. Stretch the head crown and sternum forward. Press the fronts of the feet and toe nails into the ground. Press palms into the ground and gently raise shoulders and neck. Straighten the elbows and arms, raising the torso off the ground – belly button is just 3 inches from the ground. Look straight ahead and hold the pose. Inhale, raise the chest slightly higher, exhale and turn towards the right, (fully straighten left elbow, twisting to right). Inhale back to centre. Return to front lying corpse and repeat other side.

• Expands lungs and improves breathing
• Improves flexibility of the back
• Relieves backache
• Tones abdomen
• Massages female reproductive organs (ovaries and uterus, reliving menstrual cramps)
• Stimulates appetite
• Alleviates constipation
• Massages and stimulates liver and kidneys

• Twisting hips – keep both hips grounded
• Compression of neck and lower back – practice low cobra or sphinx pose to improve flexibility.

• Peptic ulcers
• Hernia
• Intestinal disorders
• Hyperthyroidism

• Low cobra – keep elbows bent, mid torso on ground, lifting only head and sternum
• Sphinx pose- place forearms on ground, lifting only head and sternum

• Baby twisting cobra – in front lying corpse pose, walk hands around to right, back to centre, then around to left
• Twisting snake pose (triyaka sarpasana) – interlock fingers behind the back and practice as above

• Downward facing dog (Adho mukha svanasana)
• Child pose (Balasana)
• Cat pose (Marjari-asana)