Bhujangasana (Cobra Pose)

Meaning - (cobra - backbend, asana - pose)
Duration - 5 min(with all variations)

1. Lie on your belly with hands crossed in front your head. Keep the forehead on the hands and take few deep breaths. 
2. Bring your forehead to your hands on the floor and relax between every pose. 
3. Hold every pose up to 10 counts

Pose 1

1. Bring your hands near to your shoulders. 
2. Raise your body up to belly by pressing the hands on the floor

Pose 2

1. Remove the hands on the floor and raise your head, neck and chest up. 

Pose 3 - Makarasana

1. Raise your body up by arching the spine and rolling the head to look far upwards. 
2. Keep the elbow bent as needed. 

Pose 4 

1. As you inhale - raise your head up with hands raised and as you exhale bring the forehead down to the ground. Repeat for 5 times. 

Pose 5 - King Cobra

1. Take your arms back and interlock the fingers.
2. Raise your head, neck, chest up and look up.

Pose 6 - Tiryaka Bhujangasana

    Bring your elbows to the floor.

    Turn back towards your left and look at right foot.

    Turn back towards your right, twist your spine and look at left foot. 

     

Pose 7 

    From the rest pose, walk your arms towards abdomen.

    Bend knees and bring your toes towards knee.

Cooling Pose

1. Lie flat on your back. 
2. Bend your hand with elbows on ground and chin on palm
3. Bend the knees and expand(alternate each other)