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Purpose
The upper middle and lower muscles of the spine are successively affected.
Lie face down with your legs together. Bring your hands, palms
down, under your shoulders. Rest your forehead on the floor. Inhale,
bring your head up slowly, brushing first your nose then your chin
against the floor. Now push up off your hands, use your back muscles
to to raise your chest as high up off the floor as you can without
lifting the hips up off the floor. Keep the elbows bent slightly.
EXHALE completely then breathe several breaths before straightening
the elbows and lifting the hips up slightly from the floor. Hold for
several breaths. On the EXHALATION, reverse the sequence of movements
as you descend back to the floor, unwind the spine one vertebrae at a
time. The forehead should be the last thing to touch the floor. May be
preformed two or three times.
BHUJANGASANA
Cobra Pose
