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BHUJANGASANA
Bhujangasana (cobra pose)
Lie flat on the stomach with the legs straight, feet together and the soles of the feet uppermost. Place the palms of the hands flat on the floor, below and slightly to the side of the shoulders. The fingers should be together and pointing forward. The arms should be positioned so that the elbows point backward and are close to the sides of the body. Rest the forehead on the floor and close the eyes. Relax the whole body, especially the lower back. Slowly raise the head, neck and shoulders. Straightening the elbows, raise the trunk as high as possible. Use the back muscles more than the arm muscles. Be aware of using the back muscles first while starting to raise the trunk. Then use the arm muscles to raise the trunk further and arch the back. Gently tilt the head backward, so that the chin points forward and the back of the neck is compressed. In the final position, the pubic bone remains in contact with the floor and the navel is raised a maximum of 3 cm. If the navel is raised too high, the bend tends to be in the knees and not in the back. The arms may or may not be straight; this will depend on the flexibility of the back. Hold the final position. To return to the starting position, slowly bring the head forward, release the upper back by bending the arms,
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