Bhujangasana – ಭುಜಂಗಾಸನ – The Cobra Posture

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Benefits:

Note that the following benefits have been claimed variously by experts and repoted by practitioners, in literature and anecdotally, but have not been empirically and scientifically tested so far.

• Tones the back, kidneys, and buttocks, and expands the rib cage, chest, and abdomen, firms the neck and throat.

• Improves blood circulation in the lower back and pelvis.

How to:

• Lie facedown with forehead on a Yoga mat or a blanket. Feet should be placed together with toes pointing.

• Place hands beneath shoulders, palms down and elbows placed close to the body.

• Press the hips and abdomen into the floor.

• Inhale, move up the upper body from the floor 2-3 inches in a curling motion, while slowly raising forehead, nose, chin, shoulders and chest. The pelvis remains on the floor.

• Lift hands off the floor and feel the tightening in the lower back muscles. Shoulders should be well separated from the ears.

• Hold for 3-10 breaths, increasing the number with practice.

• To release, move your upper back onto the floor, turn head to one side, and rest.

• Return hands beneath shoulders, keep elbows bent, and tucked next to the body.

• Lift hands off the floor, and slowly raise the forehead, nose, chin, shoulders and chest off the floor. Shoulders are down and well separated from the ears. Keep elbows bent at a 45^o Navel remains on the floor.

• Attempt to stretch neck and gaze straight ahead. Hold breath 3-5 breaths, increasing the number with training.

• Turn head to the right and gaze at the right heel. Lower head and slowly turn to the other side to gaze at the left heel.

• Return head to the center, exhale and slowly lower the body from the waist, chin, nose and forehead.

• After a few minutes of pause, repeat the asana.

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