396 Light on Yoga
I89. Bhujangiisana II Thirty-seven* (Plate 550)Bhujailga means a serpent. This pose is preparatory to Rajakapotasana
(Plate 55 I), and resembles that of a serpent about to strike.
Technique
I. Lie flat on the floor on the stomach. Bend the elbows and place the
palms on the floor on either side of the waist.- Exhale, lift the head and trunk up and back, by stretching the arms
fully, without moving the pubic region and the legs. (Plate 73)
3· Remain in this position breathing normally for a few seconds.
4· Exhale, bend the knees and lift the feet up. The weight of the body
will be felt on the pelvic region, thighs and hands. Take a few breaths.5· Taking more pressure on the right hand, lift the left hand off the
floor and with a deep exhalation swing the left arm back from the
shoulder and grasp the left knee-cap. (Plate 548.) After a few breaths
exhale again fast and deeply, and swinging the right arm back from the
shoulder, grip the right knee-cap with the right hand. (Plate 549)- Stretch the legs straight on the floor again without loosening the grip
on the knees. Stretch the neck and throw the head as far back as you
can. (Plate 550.) Gradually try to bring the knees as close to each other
as possible. - Contract the anus, tighten the thighs and hold the pose for about
I 5 to 20 seconds. As the spine, chest and shoulders are fully extended
while the abdomen is contracted, breathing is fast and difficult.