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Hold the breath out and slowly move the arms from side to side 3 times. Do not strain. Breathe in, raising the head and trunk and lowering the arms. This is one round.
Practise 2 to 3 rounds. Benefits: This variation releases tension in the upper back and
neck muscles, bringing great relief to those who experience stiffness in this area. It also gives the benefits of the basic practice.
SHASHANK BHUJANGASANA
Shashank Bhujangasana (striking cobra pose)
Assume marjari-asana, placing the palms flat on the floor beneath the shoulders about half a metre apart. Move into shashankasana with the arms outstretched in front of the shoulders. Then, without moving the position of the hands, slowly move the chest forward, sliding it just above the floor until it is in line with the hands. Move the chest further forward and then upward, as the arms straighten, and lower the pelvis to the floor. Ideally, the nose and chest should just brush the surface of
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