Chandra Namaskar (8)

Bhujangasana (Cobra Pose)

Associated Mantra:

"Aum Shivasekaraye Namah"

Pronunciation: "Om Shee-va-say-kara-yay Na-mah-hay"

Translation:

Body Posture:

Place the palms on the floor and extend the left leg backwards.

Curl the toes of both feet against the floor and keep the knees raised up off the floor.

Expand the chest, bending the head backwards and pressing the pelvis down.

Breathing:

Inhale through the nostrils.

Mental Focus / Visualization:

Concentrate on Svadisthana - The 'Genital' Chakra.

Press the shoulders downward as the head goes back.

Relax the lower back while firming the buttocks.

Specific Health Benefits:

Increases circulation of blood to the abdominal organs.

Improves digestion and releives constipation.

Increases flexibility of the back and stimulates the spinal nerves.

Variations:

You can remain in the pose for several deep breaths.