How to do Bhujangasana

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Known as the Cobra Pose, Bhujangasana symbolizes the awakening of the serpent kundalini - the potential energy that lies coiled at the base of the spine. When done correctly, it provides power and support to the spine and lower back.

The fifth posture of Purna Surya Namaskar, Bhujangasana is derived from the Sanskrit words bhujanga meaning 'snake' and asana meaning 'posture'. Also known as the Cobra Pose or Baby Backbend, this asana lays the foundation for deeper backbends.

In this asana, the whole body rises like the head of a cobra, symbolizing the awakening of the serpent kundalini - the potential energy that lies coiled at the base of the spine. When done correctly, it provides power and support to the spine and lower back.

Steps:

To start the pose, lie down on your stomach on the floor. Rest your forehead on the floor. Make sure all your muscles are relaxed.
Now, put your legs together and maintain this position throughout the asana.
Position your arms close to the body, below the sides of your shoulder. The hands should be beside your chest.
Start inhaling slowly and raise your upper body (trunk), including your chest and head, to the maximum extent possible. Try and do this step slowly, so that there is no jerking.
While doing this, your head and chest should be positioned upwards.
Stretch your arms so that they stand perpendicular on the floor. Relax your lower back and bear your weight with your arms.
Maintain this position for several deep breaths and exhale slowly while lowering your body and bringing your arms against the body and relax.

Focus

Feet and Legs
Pelvis and Buttocks
Shoulders and Arms

Benefits

Strengthens the spine
Stretches chest and lungs, shoulders, and abdomen
Firms the buttocks
Stimulates abdominal organs
Helps relieve stress and fatigue
Opens the heart and lungs and is therapeutic for asthma
Traditional texts say that Bhujangasana increases body heat, destroys disease and awakens kundalini