This asana is a continuation of the first snake pose, Bhujangasana. Here’s how to perform it:
- Lie face down on the floor with your legs extended and toes pointed. Keep your feet together and tense the muscles of your legs.
- Place your palms on the floor at the level of your pelvis.
- Lift your body up with your arms fully extended. Take two breaths. Keep your back straight, shoulders straightened, and gaze directed forward.
- Inhale and continue to stretch, pulling your head back as you shift the weight of your body onto your legs and palms. Only the pelvis, legs, and palms should touch the floor. Try to lay your head back as far as possible, ideally parallel to your buttocks. Tense the muscles of your thighs and buttocks.
- Hold the pose for 20 seconds while breathing calmly and evenly.
To make the pose more challenging:
- Exhale and bend your knees while lifting your feet up, keeping your hips on the floor.
- Place your right hand on your right knee and left hand on your left knee, taking a few breaths.
- Exhale and straighten your legs, keeping your hands on your knees. Take a few breaths.
- Return to the starting position in reverse order.
This asana is recommended for maintaining the health of your spine and excellent blood supply to your endocrine glands, including the thyroid, genital, pancreas, and adrenal glands.
It is important to note that you should not perform this asana during periods of disease exacerbation. Even if you decide to practice yoga on your own, it is best to work with a yoga instructor during the initial stages and consult a doctor.