SATYA YOGA MANDIR

Bhujangasana

Preparation:

Relaxing on the abdomen, bring one hand on top of the other to make a pillow. Turning the head to one side, rest the cheek on the hands. Bring the toes together and the heels apart. Rest in this position for at least a minute before beginning the Posture. The same deep abdominal breathing may be practiced in this position as in the Corpse Pose (relaxing on the back).

1. Starting position is the abdomen with the legs together. Bring the forehead to the ground. Place the hands flat on the floor, palms downward, directly beeath the respecive shoulders. The fingertips should be in line with the tops of the shoulders. Elbows should be bend, pointing upwards slightly ad in towards the sides.
2. Visualising the smooth, graceful motion of the snake, inhale and begin to roll the head up and back. The nose will come to the floor, then the chin, Pushing the hands into the floor, raise your head and chest off the ground. Arch the uppor body up and back, vertebra by vertebra. Keep your hips and legs on te ground. Elbows remain slightly bent. Shoulders are down, back and away from the years.
3. Breathe comfortably as you hold the position. The chest is pushing forward, the head and shoulders are arched back.
4. Take a deep breath and then exhale as you roll slowly out of the posture. Uncurl your back first, keeping your head back until last, end up with your forehead on the ground.

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