Intermediate-Level Urdhva Mukha and Adho Mukha Svanasana

1. Lie in prone position with toes pointed and feet one foot apart.

2. Elbows bent, palms on the floor at waist-level, with fingers pointing toward the head, inhale slowly and evenly, raising up first the head, then the neck, then the throat, then the chest.

3. Retain the navel’s contact with the floor at first as you arch the neck and chest back as far as possible.

4. Press the palms downward. Pull the shoulder blades back and raise your torso.

5. Relax the abdominal muscles, but straighten the knees and tighten the buttocks as much as possible.

6. Breathe quietly, carefully balance the pressure of the breath on the abdomen, and weight on the two hands and the dorsal parts of both feet.

7. Return to prone position by gently lowering the chest, throat, neck and head. Relax the buttocks and leg muscles.