Bhajangasanam

Chakras: Svadhisthana, Manipura, and Anahata
Start with Sphinx and move onto Cobra once you've warmed up or feel ready for more compression in your lower spine.
Begin on your belly with your hands underneath your shoulders and your elbows close to your body...
(a) For Sphinx: Inhale lift your chest off the floor and place your elbows underneath your shoulders. Exhale, roll your shoulders back and down and pull your chest forward. Slide your elbows forward to reduce the compression in your lower back or slide them closer to your body for a deeper stretch. Feel your pelvis rooted into the earth, buttocks are relaxed, feet flop out to the side. Come down by sliding your elbows out to the side. Place your cheek on top of your hands and slide one knee up towards your armpit to relax the neck and lower back.
(b) For Cobra: Inhale raise your head and chest off the ground a few inches. Exhale, roll your shoulders back and down, and tuck your elbows closer to your body. As you breath, lift your chest higher, keeping your pelvis on the ground and at least a slight bend in your arms. If your neck is strong look up and relax your jaw. Pull your shoulders back and down. Come down by first inhaling lifting highter and then bend your elbows extending your chin forward to lengthen your spine. Relax as above for an immediate release but move onto Childspose or Downward-Facing Dog.
- Stay in each pose for 5 breaths or longer for Sphinx.- A suitable amount of compression (a subjective decision) in the lower spine is good as it encourages mineral deposits in the bone and counteracts the usual compression we have slouching forward. These poses grounds Svadhhisthana and can lengthen the tailbone toward the heels.
Benefits
The arching of the spine increases flexibility and strength
Rejuvenates spinal nerves enriching them with a rich blood supply
Improves flexibility and tone of spinal muscles, massages, works and tones back muscles
Helps relieve and prevent lower backache
Helps cure or relieve lumbago, rheumatism, arthritis and menstrual problems
Helps cure loss of appetite
Stretches the thoracic region and expands the rib cage bringing relief from asthma
Gentle pressure on the abdomen massages all organs and improves their function
Strengthens deltoids, trapezius and triceps
Compresses and opens spine
Relieves cervical spondylosis
Improves concentration
Helps to relieve many utero-ovarine and menstrual problems