Bhujangasana (Cobra pose)

Asana 18
Bhujangasana
(Cobra pose)

To start off lie face down on the mat with legs together and toes facing down. Place both hands with palms underneath the shoulders and elbows drawn closer to your body.

Inhale – lift your head and chest off the mat and also be mindful of opening out the chest. Remember to relax both the shoulders and gaze forward. Hold the position for 2-5 counts of breaths (free breathing).
Exhale – lower upper body down to the mat and relax the body.

Benefits
Strengthens spine and also improves the digestion system. Provide a good stretch for the shoulders, chest, lungs and abdomen. Opens up lungs and chest.

Instructions and photograph by Personal Yoga Trainer K.B.Murale