Bhujangasana

   

                                                                                                                                                                                 

Position : Prone Posture

Practice :

• Lie down on the abdomen. Keep the legs together, toes pointing outward.
• Rest the chin on the floor. Palms beside the lower chest.
• Bend the arms at the elbows and are close to the sides of the body.
• Relax the whole body, specially the lower back.
• While inhaling, slowly raise the head, neck and shoulders. Straighten the elbows, raise the trunk as high as possible.
• Arch the dorsal spine and neck backwards as far as possible. 
• Stay in the position about a minute or as long as you can with the normal breathing.
• Do not put pressure on the palms.
• The arms may or may not be straight, do not strain the body. Perform the asanas according to the flexibility of the body.
• While exhaling, slowly return to the starting position.
• Relax in Makarasana, with legs apart.

Benefits :

• Keeps the spine supple and healthy. Improves blood circulation in the lower back portion.
• Recommended for back pain and bronchial problems.
• Stimulates the appetite and alleviates constipation.
• Reduces the abdominal fat. Gives relaxation to the pancreas. 

 Con-indications :

• People with hernia, peptic ulcer and hyperthyroidism should practice under the guidance of the yoga therapist or doctor.