Bhujangasana (Cobra Pose)-1
Lie in prone position. Keep the palms on the ground and both the hand near both the sides of the chest. The elbows should be lifted up and the shoulders should be by the sides of the body. The legs should be straight and the toes should be joined together. The toes should be stretched backwards, resting on the floor, inhale and slowly lift the chest and head upwards. The part of body below the navel should touch the ground. While lifting the head upwards, bend the neck backward, as much as one can. Must remain in this position for about 30 seconds. Then come back to initial position. This entire process is called as Bhujangāsana (Cobra Pose)-1, repeat this process 3-4 times.
Bhujangasana (Cobra Pose)-2
Lie prone keeping the right palm over the left palm under the chest, forehead remain touching the ground, raise the head and chest with inhalation, join the heels and thus pulling them backward, straighten the elbows and the hands such that the part of the body above the navel is lifted upward.
Stay in this position for some time, then come back to starting position. This entire process is called as Bhujangasana (Cobra Pose)-2. Repeat this process for 3-4 times.
Bhujangasana (Cobra Pose)-3
Lie in prone position keeping the palms near both the sides of the chest (just like Bhujangasana 1). Now raise the head and chest, then raise both the hands from the ground, the legs should be straight and the toes should be joined together pulled backward. Stay in this position as much possible then came back to the starting position; this process is called as Bhujangasana (Cobra Pose)-3. Repeat this process 3-4 times
Benefit
It is a very effective asana for backache and obesity. It is an excellent āsana for all types of spinal deformities and disorders. Wrists and shoulders are strengthened.
