Bhujangasana
(Cobra pose)
Bhujanga in Sanskrit refers to serpent or snake. The asana resembles with the snake with its hood up.
This posture promotes flexibility in the spine and encourages the chest to open up. Traditional texts recommend Bhujangasana to increase body heat, destroy disease, and awaken Kundalini.
 Asana technique:
To start with, lie prone on the floor.
Stretch your legs back, tops of the feet on the floor.
Spread your hands on the floor under your shoulders. Hug the elbows back into your body.
Press the tops of the feet and thighs and the pubis firmly into the floor.
On an inhalation, begin to straighten the arms to lift the chest off the floor, going only to the height at which you can maintain a connection through your pubis to your legs.
Press the tailbone toward the pubis and lift the pubis toward the navel. Narrow the hip points. Firm but don`t harden the buttocks.
Firm the shoulder blades against the back, puffing the side ribs forward. Lift through the top of the sternum but avoid pushing the front ribs forward, which only hardens the lower back.
Distribute the backbend evenly throughout the entire spine.
Hold the pose anywhere from 15 to 30 seconds, breathing easily.
Release back to the floor with an exhalation.
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.
Aid: If you are very stiff it might be better to avoid doing this pose on the floor. Brace a metal folding chair against a wall, and do the pose with your hands on the front edge of the seat, balls of the feet on the floor.
Benefits of Bhujangasana:
The posture strengthens the spine thoroughly.
It stretches chest and lungs, shoulders and abdomen.
Firms the buttocks .
Stimulates abdominal organs.
Helps relieve stress and fatigue
Opens the heart and lungs
Therapeutic for asthma
Precautions
Be cautious in presence of:
Back injury
Carpal tunnel syndrome
Headache
Pregnancy
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