BHUJANGASANA
(The Cobra Pose)
For 10-20 breaths 3-1 round Normal breathing
| Contra-Indications | Severe back pain or neck pain and acute abdominal problems i.e., ulcers, appendicitis and hernia |
| Starting Pose | Prone Position. |
| Technique | Keep the palms on the floor by the sides of the chest in such a way that the thumbs are in line with the nipples. Touch the floor with the tip of the nose, then take the chin forward and touch the floor. Let the elbows come back and nearer to each other. Then take the chest more and more up and take the head back as much as you can without taking the support of the hands. Do not raise the eyebrows or tense the face muscles. Close the eyes. Apply the Conscious Differential Relaxation technique and do Pranadharana. |
| Releasing the Pose | Open the eyes. Take the chest and then the shoulders down. Then touch the chin and the nose to the floor and place the forehead on the floor. Then relax the hands and bring them to the sides of the body. Turn the head on one side and relax. |
| Benefits | Tones up the muscles in the chest and the abdomen, improves breathing, digestion and excretion. Relieves pain at the upper spine and improves working of the thyroid glands. Corrects wrong postures of the back and neck and relieves exertion due to bending forward while working. |
Reference:Yogic Practices
Author :Yogacharya Sadashiv Nimbalkar