Bhujangasana (Cobra Pose)
Lower the pelvis and abdomen to the floor. Inhale and stretch the toes on the floor. Raise your head slowly up, arch the spine and neck and look up. Keep your legs together and the elbows alongside the body slightly bent and keep the shoulders down.
Aum Hiranyagarbhaaya Namah (Om Here-ON-ya-gar-by-yay na-mah-hay): Salutations
to Hiranyagarbha, the golden colored one (who brings healing).
You can use the Bija Mantra: "Om Hram" as an alternate when practicing more rapidly.
Concentrate on Svadisthana - The 'Genital' Chakra.
Press the shoulders downward as the head goes back.
Relax the lower back while firming the buttocks.
Specific Health Benefits
Increases circulation of blood to the abdominal organs.
Improves digestion and relieves constipation.
Increases flexibility of the back and stimulates the spinal nerves.
Surya Namaskara Sun Salutation8