The Cobra

Bhujangasana

The Gerunda Samhita states that Bhujangasana, which resembles a cobra with its hood raised, "increases the bodily heat, destroys disease, and by the practice of this posture the Serpent-Goddess (Kundalini) awakens." This asana strengthens the spine, increases flexibility in the chest, shoulders and abdomen. Cobra opens the heart and the lungs while it massages all organs through gentle pressure on the midsection. Practicing Bhujangasana increases your inner fire and awakens the Kundalini, supporting the realization of one's full potential.

Your start out in a prone position with your legs extended and the tops of your feet , thighs and pubis firmly rooted into the earth. Hands are placed beneath the shoulders with the elbows reaching back. As you inhale you lift your chest up and allow your shoulders loop back firming your shoulder blades against the back. Your elbows are slightly bent and they draw in towards your waist as you rise to a place where there is no compression in your lower back. Your breath should be deep and free. If your breath is labored or you find you are holding your breath you have probably gone too far. Keeping your abdomen on the floor will give you the maximum stretch of the spine.