Bhujang asan: Place your elbows close to the waist, the palms facing downwards next to the chest. Inhale. Gently raise your forehead, followed by the neck, the shoulders, and the upper and middle back such that the navel rests on the ground. Gently tilt the head backward such that the chin is pointing forward. The elbows are raised slightly off the ground and held close to the waist. Exhaling, return in the reverse order, head coming down the last. Repeat this seven times dynamically. People suffering from peptic ulcer, hernia, intestinal tuberculosis or hyperthyroidism must not practice this without expert guidance.
The breath rate or heart rate should not should not go up while doing any yogic kriya. For learning how to practice the below asans properly with chakra awareness and to reap its benefits it is advised to visit a Dhyan Foundation center in your city.
The article was published in Covaipost