Bhujangāsana

Bhujanga means a serpent.  The final pose looks like a cobra with its hood opened.

Technique:

• 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.
  

Benefits:

• 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.
  

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