Pronunciation: Bhoo-jahng-gah-suh-nuh
Meaning: Bhujang = Serpent/Snake, Asana = Pose
Pose Type: Prone
Level: Intermediate

Instructions:

1. Lie flat on your stomach, facing the floor.
2. Keep your toes and the tops of your feet pressing against the floor. If necessary, you may separate your legs slightly.
3. Place your hands by your chest, bend your elbows straight back, and keep them close to your sides, with your chin on the ground.
4. Inhale, lifting your head and chest off the floor.
5. Keep your elbows slightly bent without straining your shoulders. Point your elbows backward, keeping them close to the rib cage. Raise your upper body above the ground and gently arch backward.
6. Hold the Pose for two to three deep breaths.
7. Exhale and slowly lower yourself back down.
8. Repeat this Asana 2  more times.

Tips

If you cannot perform Bhujangasana, try Ardha Bhujangasana for a few days. Once your back becomes more flexible, move on to Bhujangasana.

Benefits of Bhujangasana (Cobra Pose)

1. Aids in realigning spinal discs.
2. Relieves back pain or backache.
3. Improves lung capacity.
4. Tones the buttocks, thighs, and abdominal organs.
5. Supports digestion.
6. Boosts energy levels.
7. Beneficial for gynecological disorders.
8. It activates Kundalini, also known as bioenergy potential.

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.