Bhujangasana - The Cobra - Variation

Starting Position: Lie on the abdomen

Concentration: on extension of the back and Svadhishthana Chakra

Breath: coordinate with movement and held in the position

Repetitions: 3 times

Practice: Lie on the abdomen. Extend the arms in front with palms together. The feet rest flat on the floor and chin rests on the floor. >Inhaling raise the upper body and arms as high as possible and look up. The legs remain on the floor. >Holding the breath hold this position for a short time. >Exhaling return to the starting position. Practice the Asana 3 times. >With the 3rd repetition hold the position breathing normally. After completing the Asana relax the whole body.

Benefits: Strengthens the back, shoulder and neck muscles. Increases blood supply to the internal organs and stimulates function of the kidneys, liver and digestive system. Invigorates the whole body and the nervous system. Activates the Svadhishthana Chakra.

Caution: This Asana should not be performed after any abdominal surgery, or with a hernia.