Easy Cobra or Sphinx Pose

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Saral Bhujangasana

Techniques:

• Lie flat in prone (face down) position on the floor
• Rest the forehead on the floor, with the legs straight and feet together
• Stretch the toes out, with the upper feet touching the floor
• Bend the arms, place the palms on the floor beside the head
• The arms are close to the body, this is the starting position
• Raise the head, shoulders and upper trunk
• Keep the upper arms perpendicular to the floor
• Keeping the palms, forearms and elbows on the floor, raise the chin up
• Gaze out in front just above eye level
• Hold the pose for as long as is comfortable

Contra-indications:

• Sciatica
• Severe back conditions
• Slipped disc

Benefits:

• Improves the flexibility of the neck, shoulders and upper back
• Strengthens the arm, shoulder, neck and back muscles
• Relieves backache, a rounded back and drooping shoulders
• Helpful in regulating the thyroid gland