Bhujangasana (cobra pose)
1) Lie flat on the stomach with the legs straight, feet together and the soles of the feet uppermost.
2) Place the palms of the hands flat on the floor, below and slightly to the side of the shoulders.
3) The fingers should be together and pointing forward. The arms should be positioned so that the elbows point backward and are close to the sides of the body.
4) Rest the forehead on the floor and close the eyes. Relax the whole body, especially the lower back.Slowly raise the head, neck and shoulders. Straightening the elbows, raise the trunk as high as possible. Use the back muscles more than the arm muscles.Be aware of using the back muscles first while starting to raise the trunk. Then use the arm muscles to raise the trunk further and arch the back. Gently tilt the head backward, so that the chin points forward and the back of the neck is compressed.
5) In the final position, the pubic bone remains in contact with the floor and the navel is raised a maximum of 3 cm. If the navel is raised too high, the bend tends to be in the knees and not in the back.Hold the final position for 10 seconds.To return to the starting position, slowly bring the head forward; release the upper back by bending the arms,lower the navel, chest, shoulders and finally the forehead to the floor. Relax the lower back muscles.This is one round.
Inhale while raising the torso,Breathe normally in the final position,Exhale while lowering the torso.
1) Brujangasana strengthen and tones lower back muscles.
2) This asana may help to relocate slipped disc, remove backache and keep the spine supple and healthy.
3) This asana improves the circulation in the back region and toning the nerves, better communication between the brain and body results. This asana tones the ovaries and uterus, and helps alleviate menstrual and other gynaecological disorders.
4) It may stimulates the appetite, alleviates constipation and is beneficial for all the abdominal organs, especially the liver and kidneys.
1) The arms should not be straight.
2) People suffering from peptic ulcer, hernia,abdominal pain, intestinal tuberculosis or hyperthyroidism should not practice this asana without expert guidance.