Saral Bhujangasana
This pose focus on your back, legs, pelvic and belly. In this pose your legs provides support to your spine and helps in removing backache, and keeps the spine supple.
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
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Steps to perform this pose:
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
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