Bhujang = Snake, Asana = Pose or Posture

Steps

1. Lie flat on your stomach, facing the floor.
2. Keep the toe and tops of your feet pressing against the floor and if necessary you can apart the legs.
3. Bring your hands by your chest, bend your elbows straight back and keep them closer to the body on  your sides and chin on the ground.
4.  Inhale, lift your head and chest off the floor.
5. Keep the elbows slightly bent without too much strain on your shoulders. Point your elbows backwards and keep them closer to the rib cage.
6. Raise your upper body above the ground and slightly bent backwards.
7. Hold the pose for about 2-3  deep breaths.
8. Exhale, slowly come down.
9. Repeat this asana 2 more times.

Tips

1. If you are not able to do bhujangasana, please try Ardha Bhujangasana first for a few days.
2. Once your back is flexible, try the bhujangasana.

Benefits

1. Aids in realigning spinal discs.
2. Relieves back pain or backache.
3. Improve your lung capacity.
4. Tones the buttocks, thighs and abdominal organs.
5. Good for digestion.
6. Boosts energy levels.
7. Good for gynecological disorders.
8. It activates kundalini which is also called bio-energy potential.