** Posture: Naga-asana - The Cobra Pose ** Translation: Naga is a Sanskrit word that signifies serpent or snake. The bhujanga-asana is another name for the nagaasana. Bhujanga, which also means snake in Sanskrit, is derived from the root bhuj, which signifies bend or curve. ** Pronunciation: na-gah-sa-na ** Difficulty: (4) ** Instructions: Allow the entire body, from the navel to the toes, to contact the ground, palms down, and slowly rise the top section of the body (from the navel to the head) like a snake. This pose develops stomach fire, kills all ailments, and leads to Kundalini awakening with regular practice. 1- Lie down on your stomach with your head to one side and your arms beside your body, palms facing up. 2- Turn your head to the side and rest your chin on the floor. Swing the arms around till the palms are down and the finger tips of each hand are almost touching, and the elbows are on the floor, inhaling then exhaling gently through the nostrils. 3- Slowly inhale through your nose, press down on your hands, and lift your torso off the floor from the waist up, arching your spine backwards and straightening your arms. Keep your hips on the ground. 4- Tilt your head back as much as you can and hold the position for the length of the inhaled breath. 5- Exhale and return to position #1 by reversing the process. ** benefits If it's too difficult to hold your breath while holding the pose, breathe lightly through your nose. Some people may find that they can arch their spine back even more than they could in step 3. In this situation, try extending the head back and "walking" the hands toward the pelvic area. The normal variant of the naga-asana strengthens the wrists and expands the chest muscles, in addition to the obvious advantages to the spine and lower back. The stomach and pelvic muscles are developed by sustaining a steady effort to generate a larger arch in the spine. By practicing the variant with the arms on the ground, you may develop more strength in these regions. The naga-asana, according to B.K.S. Iyengar, a famous expert in yoga-asanas, can help dislocated spinal discs return to their natural position. ** Duration/Repetitions: Hold the stance for one-half to three minutes, or for the duration of a held inhaled breath. Naga-asana should be repeated two to five times.