Bhujang means snake, lie on the floor with your face towards the floor, lift your upper body from the torso and tilt your head back like the claw of a snake trying to bite.
Following are the steps to perform 'Bhujangasana'
Lie on the floor with your face facing the floor Keep your legs extended and close together Keep, your knees straight Keep your toes pointing backwards.
Place the palms on the floor near the abdomen.
Inhale, Press the palms firmly on the floor and lift the torso up and Exhale twice.
Inhale, lift the upper body from the torso in such a way that the thighs remain close to the floor.
Stay in this position with weight on the feet and palms.
Contract the anus and gluteal muscles and keep the thighs erect.
Stay in this position for about 20 seconds, breathing normally.
Exhale, Bend the elbows and lower the torso to the floor Repeat this asana two to three times and rest.
Benefits of 'Bhujangasana'
This asana is a panacea for back pain.If the spinal discs are slightly displaced, this asana will bring them back to their original position.
The spine becomes strong and the chest becomes fully inflated.
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