1 - Lie on belly with arms along sides of torso. Your palms should face up and forehead should rest against floor.
2 - Turn big toes toward each other to inwardly rotate thighs, and firm buttocks so that tailbone (coccyx) presses toward pubis.
3 - Exhale and lift head, upper torso, arms, and legs away from floor. You will be resting on lower ribs, belly, and the front of pelvis.
4 - Firm buttocks and reach strongly through legs, first through heels to lengthen muscles at back of legs, then through bases of big toes. Keep big toes turned towards each other.
5 - Raise arms parallel to floor and stretch back actively through fingertips.
6 - Imagine there’s a weight pressing down on backs of upper arms, and push up toward ceiling against this resistance. Press shoulder blades (scapulas) firmly into back.
7 - Gaze forward or slightly upward, being careful not to extend chin forward and crunch back of neck.
8 - Keep base of skull lifted and back of neck long.
9 - Stay for 30 seconds to 1 minute in this position and then release with an exhalation.
10 - Take a few breaths and repeat a few times.
11 - Follow these Salabhasana steps carefully and do not make any changes to them. It is important to follow the Salabhasana sequence of steps to maximise the benefits of this asana.