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10. Bhujangasana
Cobra Pose
Bhujangasana means a snake. In this asana, the body attains the shape of a raised-hood, the stance of a snake. It is a very rejuvenating exercise. Yoga exercises help to gather attention, thus causing regeneration of the entire body by developing a favorable mental state. It banishes fatigue in the muscles. In this asana, the upper, middle and lower muscles of the spine are massaged. They increase flexibility in the spinal column. In this posture, the muscles are slowly and gradually stretched into the final position. In this asana, when we try to bring the back of the head and the feet in contact, care should be taken not to force the stretch. Listen to the body and know your limit. Be aware of the sensations in the body during the asana.
1. Lie on your belly on the floor.
2. Place your forehead on the floor with palms by the side of the trunk.
3. Slowly inhale lifting the head and trunk back from the floor.
4. While raising the trunk, straighten the elbows by pressing the palms on the floor.
5. Keep the legs perpendicular to the ground by bending the knees and exhale.
6. Remove the left arm off the floor and clasp the left knee, by applying pressure on the right hand.
7. Maintain this position for several deep breaths and exhale slowly while lowering your body and bringing your arms against the body and relax.
1. Bring both the hands close near chest and place palms on the floor with fingers together pointing to the front and the thumbs drawn towards the body.
2. Elbows of both the hands should be kept raised towards the sky. Now touch the forehead to the ground and exhale.
3. Inhaling, gradually first raise the forehead and then the chin, chest and neck, and curve the spinal column. Keeping the waist, thighs and knees pressed to the floor, raise the upper part of the body only upto the naval. In this position the hands remain bent in the elbows, and the palms placed firmly on the ground. After taking this final position, continue normal breathing.
1. Massages your shoulder, chest and abdominal muscles
2. Reduces stiffness in the body
3. Imparts strength to your arms and shoulders
4. Improves PMS problems
5. Tones your hips
6. Invigorates your mind and soothes your heart
7. Stimulates vital organs like bladder, kidney and lymph
8. Relieves stress
9. Makes it easier for the air to reach and traverse your lungs
10. Improves blood and body circulation throughout the body
11. Improves your digestion and elimination system
12. Provides stability to your spine
13. Helps in sciatica
14. Eases the symptoms of respiratory problems like asthma
1. Avoid practicing Bhujangasana if you are pregnant, have experienced fractured ribs, or are recovering from abdominal surgeries.practitioner if you have suffered from any spinal or chronic diseases.
People suffering from Back problems, TB in intestine, ulcer in stomach, harnia should consult Yoga expert before practicing this asana. Jerks and unbearable strains should be avoided.
Initially you will feel the weight to be on both the hands but with practice it you can shift this to the spinal cord.
In the final position keep the hands straight, chest forward. Keep the spine in arch.

Ardha Chandrasana
Ananda Balasana
Supta Baddha Konasana
Veerabhadrasana 3
Dhandayaman Ekapada Sikandasana
Veerabhadrasana 2
Mayurasana I
Vrischikasana I

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