Vajra ardha bhujangasana Yoga Asana:

Ardha bhujangasana is a beginner backbend that puts less strain on the back than bhujangasana, which is one of the most common poses practiced across many styles of yoga and is part of the Sun Salutation vinyasa. The name comes from the Sanskrit, ardha, meaning “half”; bhujanga, meaning “cobra,” “snake” or “serpent”; and asana, which means “pose” or “posture.”

Vajra ardha bhujangasana Yoga Asana Steps:

• Lie flat on your stomach, facing the floor.
• Place your upper limbs on the sides of your body.
• See that toes of your feet are touching each other. If you have backache put your feet 1-2 feet apart.
• Now slowly move your hands to the front and bring them to the level of your shoulders. Place your palms on the floor.
• Now your palms and elbows are resting on the yoga mat under your shoulders.
• Transfer your body weight equally on both palms gradually and press the floor to give a lift to your torso.
• Inhale and slowly lift head and trunk off the floor.
• Your arms are bent at your elbows.
• Now slowly arch your neck backward.
• This pose shall look like a cobra with raised hood, just like in cobra pose. The lift of your head, trunk and arching of your neck is half of that in cobra pose. Keep your shoulder blades firm and away from ears.
• At the same time you press your hips, thighs and feet to the floor. Press your tummy against the floor.
• Stay in this pose for 15-30 seconds. Breathe normally.
• Master this pose gradually until you could hold on to the pose for more time, for at least 2 minutes.
• To release from this pose, bring your tummy, chest and head back to the floor while breathing out gently.
• Bring your hands to the sides as at the beginning.
• Rest your head on the ground.
• Bring your forehead in contact with the floor.
• By placing your hands beneath your head rest your head on to one side and breathe freely.
• Repeat it for 3-4 times.