the lower part of the body from the toes upto the navel touch the ground. Place
the palms on the ground and raise the head like a cobra.
Note :- In Sanskrit Bhujanga means Cobra. The
final position of this Asana resembles the 'Hooded Snake' hence, it is
- Take prone lying position, legs together,
toes together, pointing outward, hands by the side of the body, fingers together
palm facing upward and forehead resting on the
- Fold hands at the
elbows, place palms on the ground near each side of the shoulder, thumb should
be under the armpit.
- Bring chin forward and place it on the ground.
Gaze in front.
- Raise chin and turn head backward as much as possible.
Raise the thorax turning supine backward upto the navel. Do not raise navel.
- Maintain the posture for sometime. Then slowly bring your body on the
ground, starting form upper part of the navel region, thorax shoulder, chin and
lastly place the forehead on the ground.
- Now, relax your hands and
place them by the either side of the thighs.
Benefits and Limitations :-
- Fingers of the hands must remain together.
- Do not
give jerk to raise your body.
- Navel or lower part of the navel must
not ne raised.
- Put minimum weight on hands. Divideweight on spine
- While in final position, the thumb should touch the chest
- In the beginning weight can remain on hands.
- While coming back some persons bend their head first but it should be avoided.
The part of the body which leaves the ground first will return to the ground last.
effects the muscles of the body.
- As Swami Kuvalayanandaji has said,
"It is beneficial in flatulence after meals.
- It is more effective
for Asthma, Dyspepsia and Vata diseases and helps in keeping the spine flexible.