Bhujangasana (the cobra pose)

In this asana, the body, lying flat on the abdomen, is made to assume, by raising the head and the trunk, a pose which resembles an irritated cobra (Bhujanga). The main importance of this pose lies in the curving of the spine backwards. To maintain the activity of youth even at an advanced age, the spine must be kept supple and elastic. As age advances the muscles of the back get stiffened and lose their elasticity.

Consequently any movement which requires the use of the spine is unconsciously avoided. If at all such movements are carried out, the strain put on the muscles produces a sensation of pain and fatigue. Owing to the spinous processes of the vertebrae projecting slantingly outwards and overlapping each other it is not possible to curve the spine backward to the same extent as is possible in bending it forward; but whatever curve is obtained is enough, to contract not only the superficial muscles of the back, but even its deep muscles; and so by promoting circulation through them, which ordinarily is somewhat slow in them, their tone is improved. In the backward arching of the spine the head being raised above the trunk and bent backwards the cranial' nerves are also exercised and so they will maintain their tone and activity for a long time. It stretches the muscles of the abdomen, particularly the two recti. The thoracic cavity is widened to help the full expansion of the lungs during inspiration. The intra-abdominal pressure is also increased.

TECHNIQUE: 1st Stage:—Lie prone on the seat with; the legs extended and kept close to each other and with the soles pointing upwards; fix the pelvis and the knees to the ground. Once this position, has been taken it should on no account be changed during the subsequent movements of the body. Touch the forehead to the ground and keep the hands near the chest by bending the elbows, the palms resting flat on the ground.

2nd Stage;—Gradually raise the head with a backward tilt and while doing so take care to see that the tip of the nose and the chin graze the ground. This helps to arch the cervical spine. When the head has been sufficiently extended backwards, try to raise the chest from the ground by contracting the muscles of the back, retaining all the time the ^awkward tilt of the head. A further curvature of the spine from above downwards has still to be executed to produce a complete spinal arch. This is effected by raising the portion of the trunk above the navel by putting pressure on the hands and gradually widening the angle of the forearms with the elbows more and more, contracting at the same time the muscles of the back. The limit of curvature can be said to have been reached when a drag is felt near the sacroiliac joints. Maintain this full pose for a few seconds and then release it by relaxing the curves from below upwards till the body is once more in the original position.

It is not possible for a beginner to achieve the full pose the very first time. The arching of the middle part of the spine puts a severe strain on the recti muscles of the abdomen and produces pain due to the powerful contractions of the muscles of the back. Yet by practicing three or four times in succession every day the full pose can be executed in about a week's time.

While arching the different segments of the spine, inhalation and retention of breath will help a great deal.