Spinx or Easy cobra pose
Saral Bhujangasana 
- Lie on the stomach with the legs straight and the feet together.
- Place the palms of the hands on the floor shoulder width apart, in line with the forehead.
- Slowly raise the head, shoulders and chest from the floor and bring the upper arms vertical.
- Keeping the elbows, forearms and hands on the floor, hold for as long as comfortable then slowly release and lower the body down.
- Practice up to 10 rounds.
Breathing
- Inhale while raising the head, shoulders and chest.
- Breath normally in the final position.
- Exhale while lowering the body down.
Awareness
- Smoothness and systematic lift in the spine.
- Synchronizing the movement with the breath.
- Swadhisthana chakra.
Contraindications
- Headache.
- Back conditions.
Benefits
- Helps to remove backache.
- Strengthens the arms and shoulders and spine.
- Stretches chest and lungs, shoulders, and abdomen.
