The Cobra – Bhujangasana

Last Updated: Jan 27, 2011, 18:44 PM IST

Stretches the spine, strengthens the back and arms, opens the chest and heart.
Lie down on your stomach. Keep your legs together, arms at your side, close to your body, with your hands by your chest.

Step 1: Inhaling, slowly raise your head and chest as high as it will go. Keep your buttocks muscles tight to protect your lower back. Keep your head up and chest and heart out. Breathe several times and then come down. Repeat as necessary.

Step 2: Follow the steps above. When you`ve gone as high as possible you can, gently raise yourself on your arms, stretching the spine even more. Only go as far as you are comfortable. Your pelvis should always remain on the floor. Breathe several times and come down.