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Asana practiced while lying on the stomach


Bhujangasana – (Cobra Pose)  

"Bhujanga" means "cobra" in Sanskrit. This asana is called "Bhujangasana" as the raised trunk, neck and head while practicing it resemble a cobra rearing its hood and about to strike, while the joined and stretched legs resemble its tail. 

  1. Lie flat on your abdomen at full length.
  2. Stretch your arms on the sides with the palms turned upwards.
  3. Rest the forehead and nose on the ground.
  4. Keep your legs and feet together and the whole body straight. Soles must be turned upwards.
  5. Relax the whole body.
  6. Place the palms flat on the floor exactly beneath the corresponding shoulders with fingers close together.
  7. Keep the elbows close to the sides.
  8. Place the chin on the ground.
  9. Slowly bend the neck and head backward as far as possible, keeping the chest close to the ground.
  10. Supporting yourself lightly on the hands and forearms and inhaling, raise slowly your head, shoulders, chest and the upper abdomen (up to the navel) above the ground in a smooth backward movement, tensing the muscles of the back and the nape of the neck.
  11. Bend the head and neck as far back as possible.
  12. Arch the back and bend the whole spine further back as far as you can, putting very little pressure on the hands.
  13. Gaze upwards.
  14. Maintain this position comfortably, holding your breath.
  15. Exhaling, return slowly to the starting position in the reverse order.  

  1. Do this asana on an empty stomach.
  2. Persons with peptic ulcer, hernia or high blood pressure must not practice it.
  3. Women must avoid it during pregnancy because of the pressure on the abdomen.  

  1. It is very useful for removing excess fat in the abdomen and waist and reducing the hips.
  2. The practice of this asana after office work will dispel fatigue.
  3. The regular practice of Bhujangasana will help postpone old age and bring youthfulness by improving the elasticity of the spine.
  4. It relieves tension and stiffness in the neck and back.
  5. The alternate compression and stretching of the abdomen improves the digestive system and stimulates the appetite.
  6. Bhujangasana alleviates the pain in the back and neck.
  7. This asana is especially beneficial to persons with a slight hump as the head, neck and back are bent in the reverse direction.
  8. It helps to cure low blood pressure.
  9. It strengthens the arms, wrists, shoulders and the posterior. 



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