Bhujanga Asana (The Cobra Position)

This is one of the postures in Surya Namaskar. However, it is presented separately because of its importance. This can be performed independently too.

Technique

• Lie flat on the abdomen.
• Bring palms beneath the shoulder on both sides.
• Stretch legs straight to their full length, keeping them close together.
• Keep toes pointing outward.
• The head should be raised, giving a backward bend to the neck.
• The chest should be raised slowly, contracting the muscles of the back and the vertebral column (backbone) should be made to undergo an extension as mucb as possible.
• Keep the navel on the floor or close to the floor. The body above the navel area should be raised in an upward position.
• Now bring the arms into action and slowly bend the whole back as much as possible without straining until the arms are straight.
• Retain the posture for a while.
• Now lower the head gradually and return to the normal position.
• Repeat this process three to five times.

Synchronisation of Breath

Breathe in while bending backward, have inner retention while in the final posture and exhale while returning to the normal position

Benefits of Bhujanga Asana

• Relieves pain in the back caused by overwork.
• The abdominal muscles are pulled and thereby strengthened.
• Increases inter-abdominal pressure.
• Raises body heat and destroys many ailments.
• Good for injured and slightly displaced spinal discs. Puts discs in their original position.
• The spinal region is toned.
• The chest is expanded.
• Reduces abdominal fat.
• Relieves constipation and flatulence and cures indigestion, dysentery, stomach ache and other abdominal problems.
• Helps overcome longstanding spinal pain even when caused by osteoarthritic changes in spine.
• Tones up muscles, tendons and ligaments, as well as nerves and blood vessels of the spinal region.
• Brings suppleness to the spine, which is the source of health, vitality and youthfulness.
• Aids in normal functioning of thyroid gland if there has been any departure from the normal.
• Tones up supra-renal medulla, which manufactures adrenalin, the hormone promoting energy.
• Helps cure female sexual disorders like leucorrhoea (white discharge), dysmenorrhoea (painful or difficult menstruation) and also tones up the ovaries and uterus.
• The thoracic cavity is widened and allows full expansion of the lungs, thereby increasing breathing power.
• During the final posture the gallbladder, spleen and pancreas are stimulated by the gentle and deep massage. Promotes beauty and increases feminine charm.
• Regular practise makes childbirth easy.
• Awakens Kundalini Shakti.
• Sexual performance of men and women is considerably improved as this Asana provides superb exercise to the spinal sex centre.
• Activates chest, shoulder, neck, face and head areas in an effective way, enhancing facial beauty.

Activates the Subconscious Mind

This Asana is particularly sulted for toning up the spine and regular practise makes the spine supple and flexible. Since the suppleness of spine ensures radiant vitality and youthfulness .one may concentrate on this aspect and use the following autosuggestion while performing the Asana:

"I am gaining radiant health and a youthful look."

Suitability Suitable for all, but ensures greater benefits for ladies.