In Sanskrit Bhujanga means Cobra. The final position of this Asana resembles the `Hooded Snake` hence, it is called Bhujangasana.
Shiva Rea, who is a Yoga instructor in Santa Monica, California says "Like many backbends, Cobra Pose is a heart opener, subtly releasing held emotions within the rib cage to bring greater joy within the body."
Bhujangasana, is rudimentary not only for the spine but for movement as an integrated whole. Bhujangasana is an essential pose for developing the strength and flexibility of the entire back, while toning the legs and buttocks, increasing circulation, and assisting in kidney function.
 Steps for Practice:
1. Lie on your belly, while your head rests on your lower arms.Raise your forehead, look upwards and stretch your hands backwards.
2. Let your weight rest on your chest. The head falls a little backwards towards your back and the backward movement proceeds from the neck and the chin.
3. Move your belly further backward as if someone is pulling your arms. The weight is more and more shifted towards the belly and the lower back does the real work.
4. If you cannot raise your chest any further, you put your hands and your arms next to your chest on the mat without losing the bend.
5. Stretch your arms so that they stand perpendicular on the floor and at the same time turn your arms a little inward.
6. Relax your lower back and bear your weight with your arms. The buttock muscles remain relaxed during the exercise.
7. Move your chest further upwards with every breathing out. Do this in a relaxed way instead of using force. At the same time move your head backwards.
8. The shoulders are broad in front and the shoulder blades remain low.
Remember :-
1. Fingers of the hands must remain together.
2. Do not give jerk to raise your body.
3. Navel or lower part of the navel must not be raised.
4. Put minimum weight on hands. Divide weight on spine and arms.
5. While in final position, the thumb should touch the chest near armpit.
6. In the beginning weight can remain on hands.
7. While coming back some persons bend their head first but it should be avoided. The part of the body which leaves the ground first will return to the ground last.
Benefits and Limitations :-
1. This effects the muscles of the body.
2. As Swami Kuvalayanandaji has said, "It is beneficial in flatulence after meals.
3. It is more effective for Asthma, Dyspepsia and Vata diseases and helps in keeping the spine flexible.
4. It should be avoided by persons with a weak abdominal entrails, particularly with an enlarged spleen.
Beginners Tip: Don`t overdo the backbend. To find the height at which you can work comfortably and avoid straining your back, take your hands off the floor for a moment, so that the height you find will be through extension.
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