Steps

1. Sit in Vajrayana. Inhale and raise your arms upwards. Exhale, lower your upper body and place your forehead on the floor in Sasangasana.
2. Inhale, lift your forehead off the floor without moving your legs. Raise your hip and slide the whole body forward, remembering to keep the arms still.  Raise your head upwards and chest forward, arching your back. Relax the body in Bhujangasana for a few seconds.
3. Exhale and slide your body backward back into Sasangasana.  Remember to inhale while moving forward and exhale while moving backward.
4. Repeat this process 6 to 12 times.

Benefits of Sasanga Bhujangasana (Striking Cobra Pose or Hare to Cobra Pose)

1. This asana combines the benefits of both Sasangasana & Bhujangasana 
2. It strengthens the back through the forward and backward movements of the spine.
3.  It is an excellent pose for toning the reproductive system and relieving menstrual disorders.
4.  It promotes relaxation and relieves stress. 
5. It benefits the stomach, spleen, and liver and reduces fat.
6. It enhances flexibility and strengthens the rib cage, back, and arms.