Shashank Bhujangasana (striking cobra pose)

• Assume the starting position for marjari-asana.
• Lower the buttocks onto the heels, moving into shash­ ankasana with the arms outstretched in front of the shoulders.
• Then, to come into bhujangasana without moving the position of the hands, slowly move the chest forward, sliding it just above the floor until it is in line with the hands. Move the chest further forward and then upward, as the arms straighten, and lower the pelvis to the floor.
• Ideally, the nose and chest should just brush the surface of the floor as the body moves forward like the movement of a snake. Do not strain to achieve this.
• In the final position, the arms should be straight, the back arched and the head raised as in bhujangasana, even if the navel does not touch the floor.
• Hold this position for a few seconds.
• Slowly raise the buttocks and move backwards, keeping the arms straight, returning to shashankasana. This is one round.
• Relax the whole body for a short time before starting another round.
• Practise 5  to 7 rounds.

Breathing:  Inhale on the forward movement.
Hold the breath for a few seconds in the final position.
Exhale while returning to shashankasana.

Awareness:  Physical -on the flexibility of the spine :and the sensation in the arms, shoulders, chest and abdomen; on synchronizing the movement with the breath. Spiritual - on swadhisthana chakra.

Sequence:  This asana may be practised directly after shashank­ asana and followed by tadasana.

Contra-indications:  Not to be performed by people with very high blood pressure, slipped disc or those who suffer from vertigo. People suffering from peptic ulcer, hernia, intest­ inal tuberculosis or hyperthyroidism should not practise this asana without the guidance of a competent teacher.

Benefits:  Shashank bhujangasana gives similar benefits to bhujangasana and shashankasana. However, the benefits of the latter postures come from maintaining the final position, whereas shashank bhujangasana acts mainly by alternately flexing the spine backward and forward.
This asana gently tones the male and female reproductive organs, alleviates menstrual disorders and is an excellent post-natal asana, strengthening and tightening the abdominal and pelvic region. It tones and improves the functioning of the liver, kidneys and other visceral organs.
It also strengthens the back muscles.

Practice note:  The hand position should not change through­ out the entire practice.