Bhujangasana step,benefits and precaution

BHUJANGASANA  is known as cobra pose. Bhujanagasana is the sanskrit name of the cobra pose in which "bhujanaga means the snake and asana means pose. That's why this pose is known as cobra pose. The final position resembles to the cobra with its head raised. It is the seven pose of the twelve pose in suryanamaskar. COBRA pose benefits the complete digestive system. It is am excellent pose to strengthening to the spine.

HOW TO DO BHUJANGASANA?

Here are step by step procedure to do bhujangasana.....

1. Start by lying flat on your stomach keeping your leg straight and feet together,heels touching each other and toes pointing.
2. Rest your forehead on the floor 
3. Place your palms of your hand side to your chest ,your arms must be close to your body and elbows pointing outwards.
4. Inhale and raise your hand ,shoulder  then chest and abdomen by using your back muscles.
5. Now use the strength of your arms to raise your trunk and look upward breathing normally. This is your final position.
6. Your navel should not raise, ensure that you keep your navel on the floor. Hold this position for 20-25 seconds.
7. To came back to the starting position first exhale and slowly lower your abdomen ,chest ,shoulder ,neck and forehead.
8. Relax and take deep breath.

BENEFITS:

• Bhujangasana is best for constipation patient.
• Its provides elasticity to your body.
• Its reduce the belly fat
• Slip disk patient must do cobra pose
• Its provides benefits to the abdominal and its related organs.
• Its strengthen the spine and make it more flexible.
• Cobra pose helps to improve blood circulation.
• Cobra pose strengthen the muscles of the chest, shoulders, arms and abdomen.
• This pose decrease menstrual irregularities in women. 

PRECAUTIONS:

• Pregnant women do not do this asana.
• Do  not raise your body too up.
• Do not keep your body stiff.
• Don't force yourself too much practicing it.
• Consult to yoga specialist if you are suffering from peptic ulcer, hernia, intestinal tuberculosis ,or hyperthyroidism.
• keep your buttocks loose if they are tend to tighten up naturally during bhujangasana.