Lay down on stomach. Keep hands besides chest. Inhale and rise up only until navel.
Body below navel needs to be on the ground and navel above, the body should be up. Hold.
Bhujangasana (cobra pose)
1. Lower the buttocks and hips to the floor.
2. Straightening the elbows, arch the back and push the chest forward into the cobra pose.
3. Bend the head back and direct the gaze upward to the eyebrow centre. The thighs and hips remain on the floor and the arms support the trunk. Unless the spine is very flexible the arms will remain slightly bent.
Note : Body below navel needs to be on the ground and body above navel needs to be in the air.
Note: While holding, maintain normal breathing.
Breathing: Inhale while raising the torso and arching the back.
Physical - on relaxation of the spine.
Spiritual - on swadhisthana chakra.
Mantra: Om Hiranya Garbhaya Namaha, salutations to the golden, cosmic self.
Benefits: This pose keeps the spine supple, improving circulation in the back region and toning the spinal nerves. It tones the reproductive organs, stimulates digestion and relieves constipation. It also tones the liver and massages the kidneys and adrenal glands.