Bhujangasana (Cobra Pose) benefits and steps

• Lay down flat on your stomach
• The soles of your feet should be facing upwards and the back of your feet should be facing down
• Bring your hands closer to your body, placing your palms right beneath your shoulders muscles
• Shift your body weight on your palms, inhale slowly and lift your head up
• Now, lift up your upper body (till your abdomen), stretching it upwards and outwards
• Your lower body should still be touching the ground 
• Using both your abdominal and back muscles, bend your back backward as much as you can
• Depending on your flexibility, your arms may or may not be stretched completely in the final position
• Hold this pose while inhaling and exhaling slowly for 5-10 times so that you can maintain this pose for 30-60 seconds
• Once your body becomes more flexible, you can practice it for longer
• Do not practice this asana for more than 90 seconds at a time

Asanas to do before practising Bhujangasana

Before practising Cobra Pose you can do the following asanas to let your body adapt easily to this pose:

• Child's Pose (Balasana)
• Eagle Pose (Garudasana)
• Cat Pose (Marjariasana)

Asanas to do after practising Bhujangasana

To relax your body after Bhujangasana you can practice the following asanas:

• Cow Pose (Bitilasana)
• Upward-facing Dog Pose (Urdhva Mukha Svanasana)
• Bridge Pose (Setu Bandhasana)

Regular practice of Bhujangasana provides the following benefits:

• Strengthens your spine and makes it more flexible
• Stretches and tones chest and shoulders muscles
• Opens up the lungs and heart and helps to reduce the risk of respiratory diseases
• Strengthens pelvic muscles 
• Relieves stress and anxiety and calms the mind
• Excellent asana for those suffering from sciatica 
• Helps regulate metabolism and aids in weight loss
  
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Beginners may find it difficult to practice this asana. If you are beginner, do not push yourself into this asana, instead, try the following modifications to let your body adapt to it with time:

• If you have a stiff back use a prop or support like a chair or wall to put your palms on for support. Just do this asana very near the prop and pull yourself up by taking support from it
• Use your elbows and abdominal muscles to control the back bend and prevent injury
• You can also place a blanket below your pelvis, back or palms to make this asana easier

If you suffer from the following problems, you should not practice this asana:

• Hernia 
• Back injuries
• Injuries of neck or wrists
• Carpal tunnel Syndrome
• Headache

Also, do not practice this pose if you have recently had an abdominal surgery or if you are pregnant.