Bhujangasana (Cobra Pose) step by step

1. Lie flat on your stomach. Place your hands on the side and ensure that your toes touch each other.
2. Then, move your hands to the front, making sure they are at the shoulder level, and place your palms on the floor.
3. Now, placing your body’s weight on your palms, inhale and raise your head and trunk. Note that your arms should be bent at your elbows at this stage.
4. You need to arch your neck backward in an attempt to replicate the cobra with the raised hood. But make sure your shoulder blades are firm, and your shoulders are away from your ears.

5. Press your hips, thighs, and feet to the floor.

6. Hold the asana for about 15 to 30 seconds while breathing normally. Feel your stomach pressed against the floor. With practice, you should be able to hold the asana for up to two minutes.

7. To release the pose, slowly bring your hands back to the sides. Rest your head on the ground by bringing your forehead in contact with the floor. Place your hands under your head. Then, slowly rest your head on one side and breathe.

Know about Dandasana its benefits and precautions

Benefits of Bhujangasana (Cobra Pose)

1.  Increases flexibility
2. Tones the abdomen
3. Strengthens the arms and shoulders
4. Decreases stiffness of the lower back
5. Stretches muscles in the shoulders, chest and abdominal.
6. Improves menstrual irregularities
7. Elevates mood
8. Firms and tones the buttocks
9. Stimulates organs in the abdomen, like the kidneys
10. Improves blood circulation
11. Relieves stress and fatigue
12. Opens the chest and helps to clear the passages of the heart and lungs
13. Improves digestion
14. Strengthens the spine
15. Soothes sciatica
16. Helps to ease symptoms of asthma

Know about Malasana its benefits and precautions

Precaution during Bhujangasana (Cobra Pose)

1. Avoid practicing Bhujangasana if you are pregnant, have fractured ribs or wrists, or recently underwent abdominal surgeries, such as for hernia.
2. Also avoid doing Bhujangasana if you suffer from Carpel Tunnel Syndrome.
3. Practice Cobra Pose under an  teacher’s guidance if you have suffered from chronic diseases or spinal disorders in the past.

Malasana steps

• Squat with your feet as close together as possible. (Keep your heels on the floor if you can; otherwise, support them on a folded mat.)
• Separate your thighs slightly wider than your torso. Exhaling, lean your torso forward and fit it snugly between your thighs.
• Press your elbows against your inner knees, bringing your palms to together in Anjali Mudra (Salutation Seal), and resist the knees into the elbows. This will help lengthen your front torso.
• To go further, press your inner thighs against the sides of your torso. Reach your arms forward, then swing them out to the sides and notch your shins into your armpits. Press your fingertips to the floor, or reach around the outside of your ankles and clasp your back heels.
• Hold the position for 30 seconds to 1 minute, then inhale, straighten the knees, and stand into Uttanasana.

Benefits of Malasana

• It gives the lower back, the sacrum, the groin, and the hips a good stretch.
• It instigates metabolism.
• It activates the digestive system.
• It tones the belly.
• It improves posture.
• It increases flexibility in your ankles and knees.

Precaution of Malasana

• Lower back pain,
• knee and hip issues are contraindications to Malasana.