Bhujanga means a serpent. The final pose looks like a cobra with its hood opened.
- Lie on the floor on the stomach, face downwards.
- Bring the arms front and place the palms on the ground beside the chest.
- While inhaling, raise the head, chest and trunk respectively. Do not raise the waist off the ground.
- Bend the arms at elbows and keep the elbows touching the body.
- Contract the anus and the buttocks.
- Stay in this pose for about 20 seconds with normal breathing.
- Now exhale, bring down the trunk, chest and head respectively.
- Keeps the spine elastic and strong.
- Thoracic muscles will expand .
- Improves digestion and bowel actions
- This āsana helps to cure slipped disc and backache.
- This āsana is a panacea for the people who are suffering from backache.