In the beginning of this exercise we should be with the forehead on the ground, close to the ground. That is the position of the material life, tying man to the earth. A narrow vision that revolves around business, desires, sex, family, home, work, etc.

The cobra posture is the symbol of awakening.

After exhalation we begin to gradually raise the head and the gaze to what symbolizes the intellectual level. But we do not stop there because if you keep going up, to the third eye between the eyebrows, there opens an ascent to the truths from the higher plane. In this situation fill up with light.

After coming down from the posture, imagine that you bring this light down in order to share it with those who are still in darkness. The day will come when the too will be able to rise above the world of darkness.

1. Lie on the stomach with legs together

    Bring the feet very close together Place the

    palms of the hands under the shoulders

    attach the elbows to the sides of the body

    place the forehead on the ground.

Emphasis and awareness:

Breathe abdominal breathings and feel how with

every inhalation the stomach pushes the ground

Make sure that the feet a placed on the ground,

and that the heels are attached The fingers should be right under the shoulders Feel the elongation from the tip of the toes to the crown of the head Focus the awareness on the ajna chakara Be aware of its touch with the ground.

2. Exhale all the air out

    Lift the palms about 3 inches above the ground

    With deep inhalation stretch the neck   

    forwards and lift the head as much as you

    can Raise the shoulders, the chest, and the   

    middle back.

Emphasis and awareness:

Be aware from lifting the feet off the ground

Make sure to keep the elongation from the tip of the toes to the tip of the head Keep the legs straight Distribute the effort all along the back equally Focus the awareness on the ajna chakara and lift it above the ground as high as possible.

3. place your palms on the ground Raise the

    head and back with the help of the          

    shoulders as high as you can.

Duration time:

Start with 30 seconds and up to 5 minutes for each time

Emphasis and awareness:

Make sure to keep constant elongation when coming up to the asana as well as when staying in it In the final position the effort should be distributed equally between the palms of the hands and all along the spine while the shoulders and elbows remain loose.

Keep the legs attached and avoid disconnecting them from the ground Breathe slowly and deeply

Focus the consciousness on the ajna chakra envision that you breathe through the chakra

a good way to ensure that you practice properly is to check where effort and strain are found in the body. If you feel strain in the lower back then you did not keep elongation and divide the effort equally between all the vertebras when going up to the asana. Gently go back to lying on the tomach and try again while keeping the instructing principals for this asana.

Release in the opposite order On exhalation bring the vertebras down one by one until the forehead is placed on the palms.

Bring the palms of your hands under the shoulders and release in the opposite
posture — "cat stretch"

Repeat the asana 2—5 times

Benefits:

Bhujangasan does wonders to the spine and flexes it, it improves the blood flow in the back and strengthens the nervous of the spinal cord.

In addition it solves problems in the reproduction organs, improves the functions of the liver and spleen. The external and internal muscles of the abdomen become stronger and the functions of the digestive system improve. This posture help in preventing gas, constipation, stomach aches, and strengthens the function of the kidney.

The asana affects the ajna chakara — the energy center between the eyebrows that is responsible for the mental functions.

Practice of the posture will develop the intellect and help turn it into pure intuition.