This is the advanced posture of Bhujangasana and it is difficult to perform in the initial stage.  By attaining perfection and constant practice, one can easily perform this exercise.


1.  Perform Bhujangasana  (refer Fig. 70.0).

2.  Slowly raise the head so that the crown of the head touches the buttock region.  Move the arms slowly towards the back and hold near the ankles.  (refer Fig. 71.0).


3.  Stay in this position for about 8 to 10 seconds with even breathing.

4.  Slowly release the had grip and also lift the head in order to come back to a normal position.

Therapeutic Advantages

1.  This exercise provides complete stretching to the muscles of neck, back and trunk.  Hence the back pain, pain in the region of neck, gastric problem are effectively cured.

2.  In this exercise the neck region is stretched extensively and hence the vocal tubes become clean and perfect.  Hence, this exercise is particularly recommended to musicians, artists and lecturers.

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