Benefits: gives lumbar spine support, ease strain on sacral ilium area, good for digestion, full release of the body to gravity with low back pain. Return the body to a state of balance after your practice.
Place a double or triple folded blanket under your abdomen as you belly down on the mat. One leg extended, other one bent at a 90 angle. Fold arms under head and rest forehead on them or send them to a Goddess position. Modify arm/head position for most comfort.