Bhungāsan - Cobra

What This Does For You:

1. Stimulates and relaxes the spine.
2. Relieves the back of any tension and stiffness.
3. Excellent posture to relax before going to bed.
4. Develops the chest and bust and strengthens the muscles of the back and buttocks.
5. Helps in improvement of the posture.
6. Careful practice of this asan will bring back the youthful ‘spring’ and vitality to the whole spine and back.
7. Practicing this just before going to bed is helpful to people suffering from insomnia.

How To Do The Technique

1. Lie on the abdomen with face resting on the cheek and arms at the sides.
2. Close your eyes and let your body go limp. Rest the forehead on the floor.
3. Slowly raise your head upwards as far as possible. Use only your neck muscles.
4. Now using your back muscles lift your torso from the floor as far as possible. Keep your head tilted backwards.
5. When you have reached the extreme possible position in this way, bring your hands from the sides and place them beneath our upper chest.
6. The fingers of the hands should be pointing each other.
7. Slowly raise your trunk as far as possible from the floor, with the support of your hands. Hold this position for the advised number of seconds.
8. Now slowly lower trunk while keeping it curved.
9. At a point when you can support the body without the help of your hands bring them back to your sides.
10. Keep lowering the torso and the head till the forehead touches the floor.
11. Pause for a couple of second and then turn your face to rest your cheek on the floor, just the way you began.
12. Relax for 1 minute and then proceed for the NECK MOVEMENTS

The ExtremeTime To Hold Position
– begin with 10 seconds and add 5 seconds every week to reach 20 seconds in all.

Number Of Times
– 3 times

Time Of The Day
- PM

Important Things To Remember

1. Move in absolute slow motion.Do not jerk or fidget to get a little more farther.
2. Keep the spine always curved as you raise and lower your torso.
3. Your head should bend backwards while raising the trunk.
4. Never Strain yourself.
5. Do not push yourself, raise only as much as you comfortably can.

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