Lie on stomach, toes, heals and legs together with soles facing upwards. Forehead on the ground. Hands placed near respective shoulder, palms facing down, tips of fingers in line with top of the rounded shoulders. The elbows along the sides of the body, touching ground and the body. Move the nose and chin forward. bending back the nape of the neck. Inhaling raise the head and upper portion of the body. Lower half of the body, stomach & legs stay on ground. By pressing ground with hands try to raise the upper portion little more, straightening the elbows slightly. Hold the position for 15 to 20 seconds, breathe normally. Inhale and return while exhaling. Relax in Shithilasana to the right. Concentrate on Vishuddhi Chakra.
In this asana, the body resembles a hooded snake, hence the name 'Bhujanga' (snake).
1. Lie on the stomach. Join your legs. Point your toes.
2. Place palms to the sides of your chest with fingers well spread and pointing forward.
3. Look upwards and slowly raise the upper body off the ground. Breathe in.
4. Don't raise your thighs off the floor. Tighten the muscles of the thighs.
5. Keep the navel very close to the ground.
6. Stay in this position for two seconds. Gradually increasing to ten seconds.
7. Exhale while returning to normal position.