"I rise joyfully to meet each new
Bhu-jan-gaa-sa-na Bhujanga = serpent, snake
Assume a prone position with your forehead on the floor and
feet hip-width apart (or less). Place your palms on the floor
beside your chest, elbows close at your sides. Gently lengthen
back through your legs during the entire pose.
On an inhalation, curl your torso off the floor in three
stages: First use your neck muscles to lift your head (and
only your head) as far as possible (without jackknifing your
neck). Then use your upper back muscles to lift your chest as
far as possible. Finally, press the pubis into the floor and
use your lower back to lift you up as far as possible (but
without lifting the navel from the floor).
Use your arms to provide stability and support, but not to
push yourself up into the pose. Keep your elbows in at your
sides, shoulders relaxed away from your ears, and shoulder
blades spread wide. Gaze softly upward, keeping the back of
your neck long.
Breathe smoothly and naturally as you hold the pose, and
affirm mentally, "I rise joyfully to meet each new
To exit, inhale and lengthen your spine; on the exhalation
release your torso slowly back to the floor.
Pause in the prone position and integrate the effects of
the pose. Or, if your lower back needs a release, proceed
immediately to a counterpose (e.g., balasana).