STEPS : Start the Asana by getting down on your knees and hands. Keep your forearms on the floor; ensure that your elbows and shoulders are in the parallel line. Now raise your spine (back) and buttocks as you tuck your toes and keep your legs straight. Make sure that, your shoulder blades should be firm and into your ribs. Now release (free) your neck by raising your shoulders away from ears. After that walk in towards your arms. At that point take 4 to 6 deep breaths. Take three long and deep breaths and hold the Position for 30 to 60 seconds.