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How to do Bhujangasana / Cobra Pose and its benefits in Malayalam

Sanskrit word 'bhujanga' which translates to 'snake' or 'serpent' and 'asana' meaning 'posture'. As it Reflects the posture of a cobra that has its hood raised is known as Cobra Pose "The Cobra Pose opens up the shoulders and the neck, stretches muscles in the shoulders and chest, strengthens the arms and vertebral column It is a reclining back-bending asana in hatha yoga and commonly performed in a cycle of asanas in Surya Namaskar. Preparatory poses: - UrdhvaMukhaShvanasana, - SetuBandhaSarvangasana – (I have already done a video) After the Pose: - Any back bending asana Preliminary steps - 10 minutes Warm up and stretching ( I have alredy done videos , please go through it. Steps: • Lie down in Prone position with toes flat on the floor, chin and forehead resting on the ground. • Keep the legs close together, with the feet and heels lightly touching each other, and hands on the sides of the body. • Then, Place the hands (palms downwards) under the shoulders, keeping the elbows parallel and close to the torso. • Raise the forehead, take a deep breath in, slowly lift the head, chest and abdomen while keeping the navel on the floor. • Pull the torso back and off the floor with the support of the hands, raise the trunk.. • Keep breathing with awareness, then straighten the arms by arching the back as much as possible; tilt the head back and look up. • Ensure that the feet are still close together. • Breathing out, gently bring the abdomen, chest and head back to the floor in the starting position, as forehead on the floor.. • Repeat the asana 8-10 times. • Relax in Vajrasana. Benefits 1. Increases flexibility 2. Stimulate abdominal organs 3. Improve digestion and reduce acidity 4. Decreases the stiffness of the lower back 5. Strengthens the arms and shoulders 6. Improves Menstrual Irregularities 7. Relieves stress and fatigues 8. Strengthens the spine 9. Soothes sciatica Others - Ease the symptoms of Asthma - Prevent constipation - Elevate the mood Contraindications 1. Back injury ( Spine) 2. Carpal Tunnel Syndrome 3. Head ache 4. Pregnancy Food to be used to relieve acidity 1. Oats 2. Ginger 3. Milk (cold) 4. Coconut water 5. Banana, Water melon, 6. Puthina Leaves 7. Beans etc Others - Warm water - Reduces the long interval between the meal with light snacks - Use chewing gum Thank You