Bhujangasana – Cobra Posture
(bhujanga – serpent or snake)
Practice:
- Lie on your abdomen in prone posture.
- Place the palms by the side of the waist, by keeping elbow straight and locked.
- Inhale, lift your chin, chest, abdomen, till pelvic region.
- Keep the legs straight and tightened at the knees, balancing at your palms and legs.
- Stretch and lengthen the head neck and trunk as far back as possible.
- Distribute the pressure evenly at your back. Do not shrug your back open your chest and widen your shoulder.
- Press the tops of the feet and thighs and the pelvic region firmly into the floor.
- Stay in this posture for 10 to 30 seconds comfortably, breathe smoothly and slowly through nostrils.
- Exhale, return back to prone posture and relax it. Hold the pose anywhere from 15 to 30 seconds, breathing easily.
Benefits:
- Strengthens the entire spinal muscles.
- Reduces the abdominal excessive fat.
- Useful in management of respiratory problems and back problems.
- Stretches arms, chest and lungs, shoulders, and abdomen.
- Firms the buttocks, hip joints and pelvic region.