Cobra pose

Bhujangasana

• Lie on the stomach with the legs straight and the feet together.
• Place the palms of the hands on the floor underneath the shoulders with the fingers pointing forward.
• Tuck the elbows in close to the body.
• Rest the forehead on the floor and close the eyes. Relax.
• Using the back muscles first, slowly raise the head, neck and then the shoulders from the floor.
• Keep the pubic bone on the floor and use the arm muscles to lift the torso upwards.
• Lengthen and stretch the spine into a backwards curve and direct the gaze up.
• Hold for as long as comfortable then slowly release by bending the elbows, lowering the navel, chest, shoulders and finally the forehead to the floor.
• Practice up to 10 rounds.

Breathing

• Inhale while raising the torso.
• Breath normally in the final position.
• Exhale while lowering the torso.

Awareness

• The stretch in the throat and abdomen.
• Smoothness and systematic arching of the spine.
• Synchronizing the movement with the breath.
• Swadhisthana chakra.

Contraindications

• Hernia.
• Back conditions.
• Neck conditions.

Benefits

• Helps to remove backache.
• Alleviates constipation.
• Stimulates the digestive system.
• Activates the reproductive system.

Practice Note

• Engage the back muscles and use them to raise the head, neck and shoulders off the floor, then employ the arm muscles to raise the chest and torso.