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This asana is a simple one, which can be done easily. Stretching and lifting of arms

and legs above the floor exerts a pull in the muscles. The movements should be slow, harmonious and controlled. One must avoid chatter, as it will not facilitate concentration. Achieving a perfect pose should not be the aim. One should have a non-striving
attitude and perform the Yoga postures in a relaxed manner. Asanas should not be done mechanically. Attention should be on the sensations of the body and itís movements.

Steps to follow (Naukasan) :

1. Lie on your abdomen.
2. Stretch both the arms forward, keep them on the floor with palms closed together. At the same time place the forehead on the floor.
3.Exhale and inhale, left the arms and head in the front and legs in the back upwards as much as possible without bending them.

4.Continue to breathe normally and maintain this postme till you feel a pull on the legs.
5.In this asana, both the arms should be raised keeping the palms joined together. Legs should be kept together head should be at the level of arms.

Benefits :

# It strengthens the spine and makes the lungs strong.
# It makes the spine flexible.
# It helps in the functioning of the liver, pancreas and intestines

Disclaimer For Yoga Exercise:

The yoga exercises depicted above in the line diagrams are only a graphic representation for the understanding of the asanas or exercise. Please do not attempt.


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how long we need to sit in this Asana daily. Is there specific time?


Great post...padmasana pose is also very helpful for backbone.


Was very perfect and appropriate.


Nice, The meaning of Bhujangasana is well explained
The steps given are simple and clear.
The benefits are also clear to all.

Soni gupta


don u think u should mention about breath out too?

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