bhujanga = serpent, snake
asana = pose
- Lying on your stomach with your legs stretched back and tops of the feet on the floor, place your hands palms down, fingers spread.
- Hug your elbows back and press the tops of the feet, thighs and pubis firmly into the ground.
- On an inhale, begin straightening your arms, lifting your chest off the floor. Make sure to not push into the stretch but instead gently arch vertebra by vertebra.
- Keeping your feet close to each other, press the tailbone toward the feet and lift the pubis toward the navel. Narrow the hip points. Firm but don’t harden the buttocks.
- Firm the shoulder blades against the back, puffing the side ribs forward. Lift through the top of the sternum but avoid pushing the front ribs forward, which only hardens the lower back. Distribute the backbend evenly throughout the entire spine.
- Finish by releasing back to the floor, or into Adho Mukha Svanasana