Bhujangasana for flexible spine and flat stomach

Bhujangasana or Cobra pose is practiced for stretching up the spine, strengthening the arms, back and flattening the stomach. In Sanskrit, ‘Bhujang’ stands for Cobra and Asana means exercise. While practicing Bhujangasana, the body takes the shape of a hooded cobra which is ready to strike. In fact, bhujangasana is a very simple exercise and it should be practiced in a very relaxed manner without straining your back. Bhujangasana is one of the asanas advised for diabetics since regular practice of this asana activates the Pancreas.

Step 1:

• Lie down on the mat on stomach, keeping hands along side the body and touching the forehead on the mat.
• Put hands beside the chest such that palm facing in downward direction and elbows point upwards
• Stretch the legs well on the mat keeping the toes and heels touching each other and facing outwards

Step 2:

• Inhale and raise the upper part of the body steadily from head to navel while pressing down the hands
• Make sure that the lower part of the body from navel to toes rest on the mat
• Remain in the poster for about 30 seconds
• Gradually the time can be extended to a minute

Step 3:

• Now exhale steadily and slowly return to the face down position
• First trunk, navel area, chest, shoulders, chin and finally forehead
• Relax and rest for few seconds and repeat the steps

Bhujangasana should be followed up with Dhanurasana and Shalabhasana since these three asanas are complimentary to each other. If you don’t have time to practice these asanas, try Surya Namaskar, which consists of a set of asana devised to tone up all the systems of the body.