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Bhujangasana(Cobra Pose)

This pose is usually done in virtually every style of Hatha Yoga. There are two styles of the pose: The Sphinx and The Classic Pose.

The Sphinx is done while lying on your stomach, bend your elbows and place them under your shoulders. Next, your forearms are flat on the floor and your hands are flat (your fingers are spead facing forward). Now you are ready for the movement, lift the chest and shoulders from the floor. Remember to relax your throat and facial muscles and firm the buttocks and thighs. Try to hold and breathe for a few breaths.

The Classic Pose is done by drawing the hands directly underneath your shoulders. The legs are now also drawn together and touching. On the inhale, begin to lift your chest and chin forward.(Exhale-don't hold your breath). Inhaling again, lift a few degrees higher, shifting part of your weight onto your arms. While keeping your shoulders down, bring the head back and lengthen the muscles in the front of the throat. Inhale and exhale while releasing back to the floor. That is a tough style, but you can work up to it.

Benefits: Improves posture, strengthens the abdominals, back, and arms.

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