Lie down on your stomach, keeping your face towards right. bend your right arm from the elbow so that the fingers of your right hand come near your nose at a distance of about 15cm. Bend your right leg a little so that your right foot should come near your left knee. Your entire belly and chest should touch the ground and the body should be left in a completely relaxed position. There should be absolutely no stiffness in any part of the body. Breathe slowly and deeply, keeping your attention on your breath.
Repeat this posture with your left cheek on the ground and your left arm and leg bent. On the ground, the body should be in such a relaxed state as if a child is sleeping in the lap of his mother. Close your eyes and feel as if you are also sleeping in the lap of Mother Nature.
It is specially a useful asana for the kidneys. The neck, shoulders are spine get strength. The glands of the neck and tonsils get influenced favorably. The body gets youthful elasticity. It causes an abundant flow of blood towards the backbone. It is a very useful asana for strengthening the heart.