Shashanka Bhujangasana is an Indian translation for Striking Cobra pose. This is the only asana in this series in which one is to perform three exercises simultaneously. Here we start with Vajrasana, hold for some moments in Shashankasana and then completes in Bhujangasana. You can learn this asana as below:

Full Form:

Easy Form:

Routine:

• Get in Vajrasana pose.

• Exhale and set yourself in Shashankasana pose.

• Maintain equal distance between both the hands and shoulder.

• Touch the forehead on the floor.

• Remain conscious towards the body balance.

• This is the initial position.

• Inhale deep and move the hands forward.

• Hold the forehead close but do not touch the floor.

• Move the waist alongside the back so that you move forward.

• Maintain the hands at the same position.

• Move the shoulder somewhat forward than the palms.

• Raise the shoulder upward straightening the elbows and move the neck backward.

• Place the pelvis slowly on the floor.

• Realize the strain over the shoulder, neck and the breast.

• Place only the lower navel zone part on the floor.

• This is the final position.

• Hold yourself in this position for a while.

• Inhaling deep raise the buttocks

• Bend the elbows and place the forehead back on the floor.

• Place the buttocks over the heels in Shashanakasana pose.

• Inhaling deep raise the upper torso and both the hands upwards.

• Hold both the arms straight and above the shoulder.

• Maintain equidistance between the hands equal to the shoulder.

• Exhaling out place both the hands back on the knees.

• This is the first cycle. Repeat this for five times.

Breathing Patterns:

• Inhale when you pass to Bhujangasana from Shashankasana.

• Exhale out when return back in Shashankasana.

• Hold for a while when you find yourself in the final position.

Consciousness:

• Physical - synchronization of the breathing along with the body movement.

• Spiritual - on Swadhisthan Chakra.

Benefits:

• All the three benefits of three asanas together.

• However this asana is especially beneficial for women.

• Alleviates menstrual disorders.

• Strengthens and tightens the abdominal and pelvic region

• Tones and improves the functions of liver, kidneys and other visceral organs.

• Useful for reliving the back pain and spinal stiffness.

Contraindications:

• High blood pressure.

• 2nd and 3rd trimester of pregnancy.

• Heart patients.