Cobra Posture

Bhujangasana

• Lie on your abdomen, forehead on the floor, hands under the shoulders, palms on the ground, elbows close to the rib cage, pressing the pelvis and navel firmly on the ground, feet together with soles facing up.
• Breathing in and keeping the hands and elbows on the floor, look up and, gently arching the spine, lift the chest up.

• Relax the shoulders and focus on bending from the upper back.
• Hold
• Lift the elbows slightly off the floor but keep the elbows half bent and close to the body.
• Relax the shoulders and focus on bending from the upper back.
• Hold.
• Breathing out, lower the chest and forehead to the floor. Relax.
• Repeat the posture, this time straightening the elbows all the way up, keeping them close to the body. Lift your chin up.
• Hold.
• Release and rest.

Benefits:

• Rejuvenates the spine
• Brings more flexibility to upper back
• Tones and massages the back muscles and the abdominal organs, expands the chest area

Source : www.artofliving.org