Cobra Pose (Bhujangasana)

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Bhujangasana (cobra position) is a hatha yoga position which 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.

Traditional texts say that Bhujangasana increases body heat, destroys disease, and awakens kundalini.

Step by step:

1. Lay face down with the palms flat on the floor next to the chest, and the elbows close to the body. The heels and toes are together. Place your forehead on the floor. If that is uncomfortable, begin with placing the nose or chin on the floor.
   
   
2. Inhale and lengthen the entire body. Continue to lengthen the crown of the head forward as you begin to lift the head up and expand the chest forward. Soften the shoulder blades down the back. Use the hands and arms as guides, while lifting mainly with the back and the neck muscles. The pelvis remains grounded on the floor.
   
   
3. Only come up as far as it is comfortable. Pay close attention to the lower back. Look upward at about 45 degrees or to your comfort level.
   
   
4. Stay with the breath remaining relaxed in the pose. Breathe evenly and deeply, lifting with the inhalation and settling with the exhalation.
   
   
5. Hold for as long as it is comfortable. To release, exhale and drop the forehead to the floor while relaxing your head to one side or push back into Child's pose.
   
   Bhujangasana should be followed by Salabhasana.

This page uses material from the Wikipedia article "Bhujangasana"